Diet to lose weight after Tet

Reduce 300 kcal per week, maintain a varied diet, prioritize vegetables and fruits, cut down on starch and sugar, and avoid eating late at night to help lose weight after Tet.

Many people tend to gain weight after Tet because of less restrictive eating and lack of exercise. Maintaining weight helps stabilize health and limit related diseases. On average, losing 5-10% of body weight can correct many metabolic disorders related to obesity such as high blood pressure, lipid metabolism disorders, and type 2 diabetes.

Dr. Tran Thi Tra Phuong, Nutrihome Nutrition Clinic System, said that changing diet and physical activity is the foundation for weight loss. The general principle is to reduce energy intake and improve the quality of meals. People who want to stay in shape can gradually reduce energy by reducing 300 kcal per week compared to their current intake (until reaching the appropriate energy level for weight loss).

Specifically, people who want to lose weight with a body mass index (BMI) of 25-29.9 should consume 1,500 kcal per day. If BMI is 30-34.9, the energy intake should be about 1,200 kcal per day. In case of BMI 35-39.9, the energy intake should be 1,000 kcal per day. BMI from 40 and above should only consume about 800 kcal per day.

A scientific diet is the foundation for safe weight loss. Photo: Freepik — A scientific diet is the foundation for safe weight loss. Photo: *Freepik*

The diet should be balanced, combining a variety of foods. Eat lots of green vegetables, soup, and drink water before meals to avoid feeling too hungry, leading to consuming too much starch. Choose more raw foods rich in fiber such as potatoes, green vegetables, fresh fruits with little sugar (dragon fruit, plums, apples, grapefruit...) to help supplement vitamins and minerals that are easy to digest, prevent constipation, and help you feel full longer. Fruits should be chosen in pieces or segments, and can be eaten with the skin instead of being squeezed for juice.

Limit fried and stir-fried foods; use less oil. Do not eat animal skin and organs, prioritize lean meat. When eating, chew thoroughly and avoid skipping meals because when hungry, you will eat more in the next meal, causing fat to accumulate faster.

People who want to lose weight should eat more in the morning and avoid snacking; drink skimmed milk to still ensure calcium needs without providing much energy.

Do not drink sugary soft drinks, carbonated soft drinks, sweetened condensed milk; limit cakes, candies, jams. Avoid eating late at night before going to bed. Exercise and lifestyle are also very important, people who want to lose weight need to set up a schedule, exercise regularly to quickly regain a reasonable weight.

Doctor Tra Phuong suggests a sample menu providing about 1,500 kcal as follows:

Meal time	Dish
7h	Beef Pho: 150g rice noodles, 35g beef, 10g green onions Broth (salt 1 g in 100 ml) Skimmed milk: 180 ml
12h	Rice: 150 g (rice 75 g) Roasted pork: 50 g lean pork Boiled tofu: 30 g tofu Stir-fried Bok Choy: 200 g Bok Choy, 7 ml cooking oil Malabar spinach soup: 50 g Malabar spinach Grapefruit: 200 g (three segments)
15h	Skimmed milk: 200 ml
18h	Rice: 120 g (rice 60 g) Fried grass carp with tomato sauce: 70 g grass carp, 30 g tomato, 10 ml cooking oil Boiled eggs: 25 g eggs (1/2 egg) Boiled water spinach: 200 g water spinach Malabar spinach soup: 50 g Malabar spinach Tangerine: 120 g (one fruit)
Nutritional value	Energy: 1,464 kcal Protein: 73.3 g Starch: 200 g Fat: 41 g Calcium: 1,200 mg Iron: 14.1 mg Zinc: 9.2 mg Fiber: 11.3 g Sodium: 383 mg Potassium: 3,097 mg Cholesterol: 190 mg
Note	Salt less than 4.5 g per day