Bored with boiled chicken breast, switched to hot pot, Japanese expert lost 10kg in 3 months

(Dan Tri) - Without strict dieting or intense exercise, a Japanese nutritionist successfully lost 10kg in just 3 months.

In Japan, the Shabu Shabu hotpot weight loss method is attracting attention after nutritionist Reimi Aso shared her journey of losing 10kg in just 3 months thanks to this dish.

According to ETToday , Aso stopped his traditional boiled chicken breast diet and switched to a menu featuring Shabu Shabu hotpot, a dish that is both easy to digest and easy to control the amount of sugar and fat in each meal.

Lose weight without suffering thanks to "eating properly"

Shabu Shabu hotpot is a typical Japanese dish (Photo: Getty).

Shabu Shabu hot pot is a popular dish in Japan with main ingredients including thinly sliced meat and vegetables dipped in boiling water, then eaten with dipping sauce.

Aso said that unlike the common thinking that losing weight requires fasting or over-exercising, her method focuses on eating on time, in the right order and using healthy ingredients.

She follows the “Carbo Last” principle of eating vegetables first, followed by tofu or konjac noodles (a low-calorie noodle made from yam), and finally meat. As a result, she feels full longer, has fewer cravings, and doesn’t experience a spike in blood sugar after meals.

Why does Shabu Shabu hotpot help with weight loss?

Reimi Aso lists 5 reasons why this hot pot dish can help reduce fat effectively:

Hot pot meat has less fat: When dipping meat in boiling water, most of the fat will melt, especially with pork belly or shoulder meat, helping to reduce the amount of fat absorbed compared to frying or stir-frying.

Vegetables are rich in fiber and low in calories: Vegetables such as cabbage, mushrooms, seaweed, etc. will reduce in volume after boiling, making them easier to eat and helping you feel full longer.

Effective blood sugar control: Low-sugar ingredients such as konjac and tofu can replace traditional starch, suitable for people who need to control blood sugar.

Eat slowly, feel full easily: Hot pot helps prolong eating time, increases the effectiveness of transmitting satiety signals to the brain, and limits overeating.

Easy to vary, not boring: You can change the broth or dipping sauce to change the taste, for example using grapefruit vinegar, lemon salt or herbs such as basil leaves and chili.

Eat 3 meals, do not starve

The special thing about this method is that it does not require the person to fast or skip dinner. However, Aso recommends finishing dinner before 8pm to avoid fat accumulation.

The amount of meat in each meal should be limited to about 100-150g for women and 200g for men; vegetables should reach a volume equivalent to "filling both hands" before boiling.

When eating out, consumers should pay attention to the type of dipping sauce. Avoid using sugary sauces such as sesame sauce or sweet and spicy sauces and limit eating white rice or udon noodles at the end of the meal.

Instead, choose low-sugar ingredients like dried tofu and shredded konjac noodles to maintain a feeling of fullness without causing weight gain.

Although it is a dish that often appears in winter, Shabu Shabu hotpot can still be an ideal choice for summer if prepared simply and lightly. According to Aso, hot weather makes many people reluctant to cook and easily skip meals, while a small, low-fat hotpot is easy to prepare, easy to eat and provides enough nutrition.

However, this expert also noted that you should not eat too much protein or rely entirely on one dish. Adding green leafy vegetables, seaweed and mushrooms will help balance vitamins and minerals. At the same time, limit the abuse of strong-flavored dipping sauces to control the amount of sugar and fat in the meal.

Source: https://dantri.com.vn/suc-khoe/ngan-uc-ga-luoc-chuyen-sang-an-lau-chuyen-gia-nhat-giam-10kg-trong-3-thang-20250721080010469.htm