I am female, 35 years old, slightly overweight. I am following the "eat clean" diet to lose weight but I am afraid of affecting my health. Please advise me on how to eat to stabilize my weight while still ensuring my health. (Thanh Hoai, Hanoi ).
Reply:
"Eat clean" is a diet with the purpose of being healthy, losing weight, maintaining a good figure and focusing on using natural foods. The general principle of this diet is to encourage the consumption of more whole foods such as: fruits, vegetables, lean meats, whole grains and healthy fats... At the same time, the eater needs to limit fast food, processed foods, sweets and other packaged foods.
To eat "eat clean" to lose weight or maintain a stable and healthy weight, you need to apply some of the following principles:
Foods to choose: whole grains, brown rice, germinated rice, broken rice, black bread, tubers, brown rice noodles, oats; increase intake of green vegetables (over 300g per day): cucumber, cabbage, celery, spinach; low-sugar fruits: guava, grapefruit, plum, dragon fruit, apple, pear... Each person needs to eat enough protein: choose fish, lean meat, chicken breast, tofu, beans; should drink more unsweetened, low-fat milk.
Foods to eat in moderation: nuts such as walnuts, chestnuts, almonds, pumpkin seeds, sunflower seeds... should only be eaten in moderation, about 30g per day (equivalent to a handful).
Foods to limit: Foods and drinks high in sugar: sweet cakes, candies, chocolate, soft drinks, milk tea, sweet soup, ice cream, sweet fruits (durian, jackfruit, longan, lychee, banana...), baked potatoes, dried fruits (raisins), jams.
Foods high in fat: skin, fat, offal, butter, fried, sauteed, roasted foods, coconut milk, sauces (mayonnaise, lard, bone broth...).
Fast food : hamburgers, fried chicken, pizza, french fries...
Regarding cooking methods, you should prioritize steaming, boiling, braising, making soup, and grilling fish (wrapped in foil). The safe way to eat according to the "eat clean" diet is to eat vegetables first, then eat soup without rice, eat food, eat rice, and finally eat low-sugar fruits; you need to eat slowly and chew thoroughly (at least 20 minutes/meal), and do not skip meals. Dinner should be more than 2 hours before bedtime, and you should not keep ready-to-eat, fatty, or sweet foods in the house.
You can use additional fillings to curb hunger (when needed). These dishes can be spring rolls, spring rolls (without sweet sauce, replace rice paper with large vegetable leaves to wrap), boiled egg whites, less sweet fruits such as cucumber, guava, dragon fruit, plum...
You should see a nutritionist so that he can assess your personal health status and provide a suitable menu to help stabilize your weight effectively.
Doctor Tran Thi Tra Phuong
Nutrihome Nutrition Clinic System
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