One of the dishes that should appear frequently on the rice tray is steamed or grilled fish.
Fish such as salmon, mackerel, tuna or tilapia provide high-quality protein with sufficient essential amino acids, and contain much less saturated fat than red meat.
Fatty fish is also rich in omega-3 fatty acids, which play a role in supporting inflammation reduction, improving cardiovascular health and contributing to maintaining muscle function during weight loss.
Many studies show that prioritizing protein from fish instead of processed meat helps improve the quality of diet and supports more effective weight control when combined with a healthy diet.
Skinless chicken breast, pork tenderloin or lean beef processed by boiling, steaming or stir-frying with moderate amount of oil are ideal protein sources for people who want to lose fat.
Protein not only helps maintain muscle mass but also increases the feeling of fullness and consumes more energy during digestion than fat or carbohydrates.
You should limit deep-fried dishes or processed meats such as sausages, bacon because they contain a lot of salt and saturated fat.
Tofu is a quality source of plant-based protein, suitable for both vegetarians and those who want to reduce red meat in their diet.
Besides protein, soybeans also provide isoflavones and many beneficial minerals for health. When combined with tomatoes, mushrooms or vegetables, the dish both increases fiber and makes the meal more diverse.
Foods from soybeans, beans and nuts in the protein source group should be supplemented regularly to support maintaining muscle mass.
Green leafy vegetables, broccoli, spinach, zucchini or gourd provide a lot of fiber, vitamins and minerals but very few calories. Fiber helps prolong feelings of fullness, slows sugar absorption and supports the intestinal microbiome.
If using rice, you should prioritize a moderate amount and can replace a portion of white rice with brown rice or whole grains to increase fiber and help better control blood sugar.
