Ho Chi Minh City – Thanks to a vegetarian diet and a regular gym routine, Dang Pham Phuong Chi possesses a slim and toned physique at the age of 29.
Phuong Chi is currently a KOL (Key Opinion Leader) and works in an office. She gained attention when she reached the top 12 of The Face Vietnam 2017. At nearly 30 years old, Chi maintains a youthful appearance and a balanced figure by consistently exercising and eating healthily.
Vegetarian
Chi's decision to adopt a vegetarian diet stemmed from her desire to cultivate compassion in accordance with Buddhist principles. She primarily consumes carbohydrates and protein from plant sources and fruits. Additionally, she supplements her diet with whey protein (a powerful protein), plant-based omega-3s, calcium, and vitamins to prevent nutrient deficiencies and loss of energy while following a vegetarian diet.
Additionally, the woman's principle is to eat "high carbs" before workouts for energy and "high protein" after workouts to prevent muscle catabolism.
Phuong Chi follows a vegetarian diet to follow Buddhist teachings and maintain her figure. Photo: Provided by the subject .
According to experts, a vegetarian diet helps prevent or reduce cholesterol levels in the body. Vegetarians can reduce their risk of obesity, cardiovascular disease, and the burden on the liver. Vegetarian food is easy to digest, so this diet can help boost metabolism, balance the gut microbiome, and reduce inflammation and infections in the intestines. Vegetarians burn more calories than non-vegetarians.
Furthermore, according to the World Health Organization (WHO), consuming more than 400g of fruits and vegetables daily can reduce the risk of cardiovascular disease, stomach cancer, and colorectal cancer.
However, improper vegetarian diets can have negative effects on the body. For example, it can lead to anemia, protein deficiency, vitamin B12 deficiency, iron deficiency, and calcium deficiency, causing osteoporosis; reduced creatinine levels in muscles; and menstrual irregularities in women with high levels of physical activity.
Therefore, doctors recommend that a daily vegetarian diet should ensure a complete and balanced intake of the four nutrient groups: carbohydrates, protein, fats, vitamins, and minerals in appropriate proportions, and supplement with substances such as vitamin B12, omega-3, vitamin D, iron, zinc, and calcium.
Phuong Chi at age 29. Photo: Provided by the subject.
Gym
Previously, Chi regularly did cardio and jogging, but her body was still not toned and had excess fat. Therefore, 4 months ago, she switched to going to the gym.
Currently, Chi spends 3-4 days a week at the gym for 60-90 minutes, alternating between upper and lower body exercises. After each session, she does light cardio to increase her endurance.
Numerous studies have shown that gym workouts stimulate hormone production, allowing muscles to absorb the necessary amino acids and become firmer. When gym workouts are performed regularly and with proper technique, the body's metabolism runs more smoothly, and calorie expenditure increases significantly, thus aiding in weight loss.
Phuong Chi chose to go to the gym to build muscle, lose fat, and keep her body toned. Photo: Provided by the subject.
Dang Pham Phuong Chi is 1.71 m tall with measurements of 86-65-95. Before participating in The Face 2017, she had extensive experience in national and international beauty pageants. In 2015, Phuong Chi won the title of Vietnam Jewelry Queen. In 2016, she represented Vietnam at the Miss Tourism Queen International 2016 competition in Wenzhou, China, reaching the Top 10.
Phuong Chi was a student at the Academy of Journalism and Communication but dropped out because she felt it wasn't a good fit. Afterward, she moved to Ho Chi Minh City to work as a photo model, act in short films and music videos, and participate in fashion shows.
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