Hong Hanh is a personal trainer and owner of a female-focused gym chain in Hanoi. She shares her insights on effective weight management and health.
Broccoli
Broccoli, or green cauliflower, is an excellent source of sulforaphane, a powerful antioxidant that reduces inflammation and protects cells from free radical damage. It’s also rich in vitamins C and K and fiber, which aids digestion, promotes gut health, and helps maintain a healthy weight. Hong Hanh emphasizes its importance in any weight management plan: “Broccoli is a must-have in my diet. It’s low in calories and keeps me full for longer, curbing my appetite. You can also opt for other fiber-rich vegetables like sweet cabbage and lettuce to suit your taste preferences.”
White Rice
Contrary to popular belief, white rice can be part of a healthy diet when consumed in moderation. Hong Hanh explains, “Many people associate rice with weight gain, but it’s a staple in the Vietnamese diet, and its calorie content is lower than that of snacks like bubble tea, burgers, or pizza. Our bodies need carbohydrates to function optimally and maintain energy levels. The key is portion control. In a daily meal, aim for a balanced ratio of 30% fat, 35% protein, and 35% carbohydrates. Besides white rice, you can include alternatives like sweet potatoes, oatmeal, and potatoes, ensuring you don’t overeat.”
Prioritize rice consumption during daytime meals to maintain consistent energy levels throughout the day.
Chicken
Along with emphasizing the importance of fiber and carbohydrates, Hong Hanh underscores the role of protein in effective weight management. She recommends chicken as an ideal source of lean protein: “Chicken is a go-to option for weight management due to its high protein content and low calorie, low cholesterol profile. You don’t have to stick to chicken breasts; you can opt for thighs or legs, but remember to remove the skin and minimize added oils and spices to keep the calorie count in check.” To add variety to your diet, she suggests incorporating eggs, shrimp, and fish.
Avocado
“Avocados are a fantastic source of healthy fats, which help reduce inflammation and enhance muscle recovery, contributing to effective fat loss, says Hong Hanh. “Moreover, fats are essential for female hormone balance and mental well-being. Avocados are versatile and can be enjoyed in various ways, such as with yogurt for breakfast, as a mid-afternoon snack, in salads, or blended into smoothies.”
Avocados are a versatile fruit that can be incorporated into meals throughout the day.
