Food classification strategy enables man to shed 41 kg in eight months

Duc, who resides in Phu Tho province in the north and serves in the military, initially struggled with his weight, reaching 125 kg due to a diet lacking balance. Despite losing weight to 110 kg within six months through a restrictive diet, he suffered from fatigue and nutrient deficiency due to severe dietary limitations. After reverting to his usual eating habits, he noticed a trend of overeating, leading to unpredictable weight changes.

In 2022, Dr. Truong Cong Hau, Duc’s health advisor, introduced him to the concept of sorting foods by their origin and preparation methods, teaching him to organize his meals beginning with vegetables, then protein, and finally carbohydrates.

Duc started adopting a varied diet with a strong emphasis on natural foods, incorporating any vegetables he liked and could easily access, preferably with two or three different colors per meal. He aimed to consume one and a half to two bowls of vegetables at each meal and selected fruits that were not overly sweet, with plant-based foods constituting 50% of his dietary intake. The other half comprised proteins and carbohydrates.

Duc opts for meals consisting of an equal balance of vegetables and a combination of proteins and carbohydrates. Illustration photo by Freepik

For proteins, Duc chose poultry, fish, seafood, legumes, and nuts over cheese and red meat, and he avoided processed foods like canned meats, sausages, and hams. He also concentrated on consuming whole grain starches, including brown rice, whole grain bread, potatoes, and oats, while minimizing his intake of refined starches from white rice and white bread.

Dr. Hau recommends minimizing red meat consumption, noting that while it offers substantial protein and essential nutrients, excessive intake can lead to side effects due to high fat and purine nitrogenous bases, potentially raising uric acid levels. Whole grain foods, which generally have low to average glycemic indexes, are beneficial for weight loss, as the high fiber content in brown rice, for instance, prolongs satiety, decreases calorie intake, and preserves essential vitamins and minerals, he said.

The doctor also explains that starting meals with vegetables slows down carbohydrate absorption and digestion, stabilizing blood sugar levels and reducing hunger between meals. This practice also helps control meal portion sizes, avoiding unnecessary starch consumption and facilitating weight management.

Duc prioritized cooking methods that were healthiest, such as steaming and boiling, followed by stir-frying, frying, and indirect grilling techniques like using aluminum foil, a grill pan, or air frying without oil. When oils were necessary, he opted for healthier choices such as olive or avocado oil, limiting the use of animal fats, butter, and vegetable oil.

He also practiced eating slowly and thoroughly chewing his food, appreciating its texture, color, and flavor, and ensured he ate at consistent times. Duc emphasized the importance of consuming clean, safe foods beneficial to health.

Duc realized that while it’s important to adhere to basic dietary principles, comfort with one’s diet is essential for long-term health commitment.

"My meals are quite basic, consisting mainly of vegetables, meat, fish, and rice, but with a greater variety," he mentioned. "Eating slowly and chewing well helps me stay focused on my meal, prevents overeating, and maintains my health."

Ta Anh Duc attributes his 41 kg weight loss over eight months to his dietary changes. Photo courtesy of Duc

Besides nutrition, Duc included home exercises, occasional walks, and cycling in his routine to enhance metabolism and fat burning. Running is highlighted by the American Heart Association as a beneficial exercise, while the Betterhealth news platform states running synergizes oxygen with blood sugar or fat to produce energy, boosting mood, confidence, flexibility, and stress reduction.

Consequently, Duc’s weight reduced from 110 kg to 69 kg in eight months.

"This journey has not only led to a healthier physique but has also armed me with proper mindset and nutritional insights for my future and my family," he shared.