Man dieting incorrectly balloons to 105 kg

As he was slightly overweight and often felt physically and mentally tired, Ninh tried various different diet methods hoping to shed some weight. However, nothing - from cutting down on carbohydrates and limiting beef intake, to detoxifying with juices and exercising - worked out for him.

Ninh initially tried various different diet methods but nothing worked for him. Photo illustration by Freepik

The 40-year-old man even suffered a reverse effect as cutting down certain nutrient groups made him feel even more hungry and thus he would eat even more. He eventually gained weight instead of losing weight, reaching 105 kg in mid-2020. His mental health did not improve either.

His current personal trainer Phan Thai Tan pointed out that Ninh was a typical case who applied diet methods incorrectly.

In every method, Ninh tried to focus on cutting down calories, which resulted in his body not being provided with enough energy for daily activities. Suffering from hunger, his body experienced a tendency to crave more food than needed as a way to compensate for the diet problem and thus, his weight actually shot up.

Tan then instructed Ninh in healthy eating habits, including the ‘handful’ diet plan, food classifying and healthy food processing methods. Ninh was taught to start his meals with vegetables, followed by protein sources, with carbohydrates concluding the meal.

Ninh after losing weight. Photo courtesy of Ninh

His favorite vegetable and fruit types now account for 50% of his meals, while the remaining half is made up from protein and carbohydrates sources. For his protein sources, Ninh usually consumes poultry, fish, seafood, peas and nuts while limiting his intake of cheese, red meat, and processed meat products like ham and sausages.

Brown rice is his main source of carbohydrates, as it has more fiber which makes him feel full for longer periods compared to its white counterpart.

"Being able to consume a variety of food choices lets me stay determined and strict with my diet plans without a feeling of frustration," he said.

In terms of food processing methods, Ninh has an order of priority. He most often eats raw food, for instance vegetables and fruits that have low Glucose Indexes (GI). Boiled dishes are his second priority, while he eats grilled or fried foods the least.

He has also switched to using healthy fats sources including olive and avocado oil while cooking.

He also tries his best to eat slowly, not skip meals, and use clean, safe, health-benefiting food sources.

Based on his own experience, Ninh said that those who want to lose weight should balance between consuming their favorite food choices and strictly sticking to diet plans. He has his ‘cheat day’ every Sunday, when he consumes whatever dishes he craves to relieve the pressure of losing weight. However, to compensate for that, he works out an additional 30 minutes on cheat days.

He has managed to lose 30 kg after three years following these more recent diet and exercise plans. His weight now remains around 75 kg, and his mental health has also improved.