Expert Gao Minmin recommends replacing sugary and milky drinks with pure tea, filtered water, and prioritizing the consumption of whole grains and whole bran instead of refined carbs.
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| Vegetables are high in fiber, increase the feeling of fullness, support weight loss, and are good for health. (Source: Pixabay) |
Replace refined carbs with whole grains
She recommends replacing rice, noodles, pho, and regular bread with fiber-rich whole grains such as brown rice, oats, and millet. In addition, starch from vegetables such as sweet potatoes, pumpkins, etc. is also ideal for weight loss.
However, you should eat in moderation, and prioritize consuming these foods as far away from bedtime as possible so that your body has enough time to digest and metabolize energy.
Eat lean protein
Protein is an important nutrient group, helping to maintain metabolism and promote effective fat burning. You should choose proteins with low fat content such as chicken breast, eggs, or seafood such as shrimp, clams, and fish.
The ideal amount of protein per meal can be estimated to be about the size of a fist.
Increase green vegetables
Fiber from vegetables and low-sugar fruits will help with digestion, metabolism, and increase feelings of fullness, reducing cravings. Ideal vegetables for improving your figure include cauliflower, kale, lettuce, cucumber, mushrooms, etc.
These are also fruits and vegetables that contain many vitamins and antioxidants that are beneficial for overall health.
Cut down on sugary drinks, milk drinks, and alcoholic drinks.
Expert Gao Minmin recommends consuming these drinks as little as possible. Not only soft drinks and milk tea contain sugar, but beer and wine also have quite high sugar content, increasing inflammation, making it harder for you to control your weight.
Even fruit juice should be consumed in moderation because it contains a lot of sugar. It is best to replace it with unsweetened pure tea, filtered water, unsweetened nut milk, drinking yogurt...
| Nutritionist Gao Minmin graduated from Sun Yat-sen University (China) with a major in nutrition. She is certified to practice nutrition counseling, weight control, medical beauty... |
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