Sitting at the dining table, the first thing Huyen did was take a large plate and divide her food into portions with the amount calculated by the fist, called the "hand rule".
Dao Thi Huyen, 29, said she lost 5cm from her waist in two weeks of following this rule. Specifically, she divides a meal into portions. For example, the amount of vegetables eaten is equal to a full handful (ie two hands clasped together); the amount of protein including meat, fish or eggs is equal to the palm of one hand; the amount of starch is equal to a fist, which can be rice, bread, noodles, pho. The amount of fat eaten each time is only about one finger.
The girl is 1.68 m tall, weighs 55 kg, has a standard proportionate figure but her waist is up to 71 cm. Her body type easily accumulates fat around the waist, Huyen wants to slim her waist without having to starve or eat frugally to reduce fat. She attended a class on basic nutrition, from which she built a scientific, balanced, and nutritious meal. "I successfully reduced my waistline by 5 cm thanks to eating according to the hand rule," the girl said.
Huyen applies this rule for lunch and dinner, no snacking. The menu she often chooses is salmon, mackerel or sardines the size of a palm, equivalent to 100g, providing 200 calories; or red meat, eggs. Diverse, seasonal green vegetables such as Malabar spinach, mustard greens, squash, water spinach. Eating all 4 groups of nutrients in a balanced ratio, she does not feel tired or hungry.
Dao Thi Huyen. Photo: Character provided
The palm rule is used by nutritionists to roughly estimate each person's daily food intake. According to Good Health, this is a simple and easy-to-apply method, because the nutritional content and size on the packaging are usually listed in grams, but few people care and do not know how much to eat. Adults with larger hands need larger portions, and vice versa for children.
According to Dr. Nguyen Trong Hung, National Institute of Nutrition, the palm rule can be applied to roughly estimate the amount of food in each meal, thereby helping to control weight. In addition, it is necessary to supplement enough 4 groups of substances: carbohydrates, protein, fat, vitamins and minerals.
A meal of Huyen. Photo: Character provided
Besides the palm rule, Huyen combines the eat clean method and intermittent fasting 4-4-12 or 16-8 to maintain health.
Eat clean focuses on choosing minimally processed foods like fruits, vegetables, and whole grains.
Intermittent fasting is a term used to describe a cyclical diet and fasting regime. The method allows the body enough time to fully digest food, while strictly limiting the amount of calories consumed. Intermittent fasting usually involves limiting the time of eating during the day (eating for 6-8 hours and fasting for the remaining 16-18 hours). 4-4-12 intermittent fasting involves eating three meals a day, without snacks or side meals. Breakfast is at least 4 hours from lunch, lunch is at least 4 hours from dinner, and dinner is at least 12 hours from breakfast the following day.
A study published in the New England Journal of Medicine in late 2021 found that intermittent fasting reduces stress, reduces the risk of cancer and obesity, increases longevity, and aids in weight loss.
Huyen prioritizes eating fruits and vegetables containing lots of fiber first, then protein and finally starch. According to Dr. Truong Hong Son, Director of the Vietnam Institute of Applied Medicine, the habit of eating vegetables first is beneficial for the digestive system as well as the way the body absorbs food. Filling an empty stomach with vegetables will make you feel full quickly, not wanting to eat more. From here, we can control the sugar and fat content in food better.
The girl's waistline significantly reduced after two weeks of following a scientific diet and exercising. Photo: Character provided
The girl said the most difficult thing when implementing a scientific diet is to catch up with the regimen in a short time, eat on time and not snack. At first, she did not dare to eat much because she thought that to reduce belly fat, she had to eat even less. However, when she had the knowledge, Huyen realized that scientifically designed meals with enough nutrients do not make you tired but on the contrary, are extremely comfortable.
In addition to nutrition, Huyen exercises 4-5 times a week, alternating between gym and yoga, mainly to gain muscle. From her experience, she advises people not to lose weight by fasting, cutting down on substances such as starch and fat; listen to your body to find a suitable diet.
Thuy Quynh
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