Prioritize fiber and low-refined starch
One of the simplest changes is to switch from refined carbohydrates to fiber-rich carbohydrate sources. According to the World Health Organization (WHO), carbohydrates in the diet should mainly come from whole grains, vegetables, fruits and beans.
WHO also recommends that people aged 10 and over consume at least 25 g of natural fiber per day and about 400 g of vegetables and fruits.
Fiber can help slow down carbohydrate absorption, thereby limiting too rapid blood sugar spikes after meals.
High-fiber foods also often create a longer feeling of fullness, helping to control food intake.
Instead of a main meal consisting of white rice, white bread or refined noodles, you can increase the proportion of vegetables, supplement with beans, oats, brown rice or whole grains depending on conditions and taste.
Eat enough protein to control hunger
Losing weight does not mean only eating vegetables or reducing the diet too much. A balanced meal should have appropriate protein sources such as fish, lean poultry, eggs, beans, tofu or legumes.
Protein helps increase the nutritional value of meals and contributes to maintaining a feeling of fullness. When losing weight, ensuring a nutritious diet is also especially important to limit muscle mass loss.
Diets that help reduce or maintain weight should include vegetables, whole fruits, whole grains, and various sources of protein.
Cut down on sweet drinks
Many people focus on reducing rice but ignore the amount of sugar from milk tea, soft drinks, bottled juice or types of coffee with lots of syrup. This can be a significant source of energy but rarely creates a feeling of fullness.
WHO recommends that free sugar levels should be below 10% of total daily energy and reducing them to below 5% can bring more health benefits. Free sugar is not only sugar added to food but also includes sugar in honey, syrup, fruit juice and concentrated juice.
Moderate weight loss still makes a difference
A common mistake is to set a goal to lose weight quickly. In fact, sustainable weight loss is more important than the rate of weight loss in the first few weeks.
The secret is not to completely ban one type of food. A reasonable plate of food with plenty of vegetables, moderate amount of carbohydrates, enough protein and limiting sweet drinks is usually easier to maintain than extreme diets.
