As he was slightly overweight and often felt physically and mentally tired, Ninh tried different diet methods in hopes of losing weight. However, nothing – from cutting carbs and limiting beef consumption to detoxifying with juices and exercise – worked for him.
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Ninh initially tried different diet methods, but nothing worked for him. Photo illustration by Freepik |
The 40-year-old even experienced a reverse effect, because the reduction in certain nutrient groups made him even hungrier and so he ate even more. He ultimately gained weight instead of losing it, reaching 105 kg in mid-2020. His mental health hasn’t improved either.
Her current personal trainer, Phan Thai Tan, pointed out that Ninh was a typical case who applied diet methods incorrectly.
In each method, Ninh tried to focus on reducing calories, which caused her body to not receive enough energy for daily activities. Suffering from hunger, his body tended to crave more food than necessary to compensate for the diet problem and, as a result, his weight skyrocketed.
Tan then taught Ninh about healthy eating habits, including the “handle” diet plan, food classification, and healthy food processing methods. Ninh learned to start her meals with vegetables, followed by protein sources, and carbohydrates to conclude the meal.
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Ninh after losing weight. Photo courtesy of Ninh |
His favorite vegetables and fruits now make up 50% of his meals, while the remaining half is made up of protein and carbohydrate sources. For her protein sources, Ninh typically consumes poultry, fish, seafood, peas and nuts while limiting her intake of cheese, red meat and processed meat products like ham and sausage.
Brown rice is its main source of carbohydrates, as it contains more fiber, which helps it feel full longer than its white counterpart.
“Being able to consume a variety of food choices allows me to stay determined and strict in my diet without feeling frustrated,” he said.
In terms of food processing methods, Ninh has an order of priority. He most often eats raw foods, for example vegetables and fruits with a low glucose index (GI). Boiled dishes are his second priority, while he eats grilled or fried foods the least.
He also opted to use healthy fat sources, including olive and avocado oil, when cooking.
He also does his best to eat slowly, not skip meals, and use clean, safe, health-promoting food sources.
Based on his own experience, Ninh said those who want to lose weight should find a balance between eating their favorite foods and strictly adhering to their diet. He has his “cheat day” every Sunday, where he consumes the foods he crave to relieve the pressure of losing weight. However, to compensate for this, he works an extra 30 minutes on cheat days.
He managed to lose 30 kg after three years following these newer diet and exercise programs. His weight now remains around 75 kg and his mental health has also improved.
