Weight loss is not simply about eating less but also building a reasonable diet, providing enough nutrients for the body while helping to control calorie intake. A healthy weight loss menu requires diversifying foods, prioritizing natural food sources, rich in fiber, protein and vitamins, while limiting refined starch and sugar.
Breakfast - The foundation for a dynamic day
Breakfast should provide enough energy and nutrients to keep you full for a long time, avoid cravings for snacks. A bowl of oatmeal cooked with almond milk, a few slices of banana and chia seeds are the perfect choice. Oats are rich in soluble fiber, which helps slow down sugar absorption, while bananas provide potassium and chia seeds that supplement omega-3 protein.
Coming with a glass of unsweetened green tea or warm water with lemon honey helps boost metabolism and support detoxification.
Breakfast - Keep energy stable
Eating lightly with an apple or a few almonds (about 10-15 nuts) helps provide fiber and healthy fats, maintain a feeling of fullness between main meals and avoid eating too much at lunch.
Lunch - Balanced nutrition, fullness
Lunch should be rich in protein and green vegetables to keep you full for a long time and provide vitamins. 150g of boiled or steamed chicken breast is a great source of lean protein, which helps maintain muscle and burn calories. Steamed green vegetables or olive oil salad provide fiber and antioxidants, aid digestion and boost immunity.
You can add a cup of brown rice or boiled sweet potato instead of white rice to increase fiber and reduce the amount of starch absorbed quickly.
Afternoon Meals - Effective Weight Loss Support
A bowl of unsweetened yogurt or a small orange helps supplement probiotics and vitamin C, while helping you feel refreshed and reduce cravings before dinner.
Dinner - Gentle, easy to digest
Dinner should be light to reduce the burden on the digestive system and help the body rest effectively. A bowl of vegetable soup with carrots, broccoli, spinach with young tofu or steamed fish is the perfect choice. Soup provides a lot of water and fiber, helping you feel full quickly without consuming too many calories.
Avoid eating starch in the evening to reduce excess fat accumulation, helping to lose weight more effectively.
Tips to increase weight loss effectiveness
Drink enough 2 to 2.5 liters of water per day to support your metabolism and detoxify your body.
Limit sweets, processed foods, carbonated drinks, and fast foods to avoid fat storage and increase blood sugar.
Incorporate light exercise such as walking, yoga or suitable weight loss exercises to effectively burn calories.
Get enough sleep and manage stress to maintain weight and health better.
