“A Slim Guide to a Healthy Lunar New Year”

The irresistible delicious dishes during Tet can lead to uncontrolled weight gain, especially for obese individuals. The following article provides insights from Master Tran Quoc Cuong, Ho Chi Minh City Nutrition Center, published in Tuoi Tre Newspaper, offering helpful tips for obese individuals to navigate their diet during Tet holiday.

1 Dietary Tips for Obese Individuals

Don’t Starve Yourself

Avoid starving yourself

It is common for obese individuals to believe that starving themselves will lead to weight loss. However, this approach is not only detrimental to your health but also counterproductive for weight management. When you starve yourself to the point of extreme hunger, your blood sugar drops to its lowest level, prompting the release of the hormone glucagon, which forces your body to consume more energy to restore balance. Therefore, instead of starving yourself, aim for moderate portions and smaller, more frequent meals.

Eat More Vegetables

Increase your vegetable intake

Consuming excessive amounts of carbohydrates and sugar can lead to uncontrolled weight gain. During Tet, opt for vegetable-based dishes such as banh chung, banh tet, and other traditional dishes. These dishes are not only delicious but also lower in calories, helping you maintain a healthy weight.

Stop Eating Before You’re Full

Stop eating before you’re full

Overeating can lead to an energy surplus in your body, resulting in unconsumed energy being stored as fat, contributing to obesity. Aim to eat until you’re about 80% full to maintain a healthy weight.

Eat Before Visiting Relatives

Eat before visiting relatives

It’s common to feel joyful and relaxed when eating with family and relatives during Tet. Obese individuals may find it challenging to refuse the abundance of delicious food on offer. To avoid overeating in such situations, consider having a light meal before visiting relatives to prevent consuming excessive amounts of food and maintain weight control.

Limit Sugary and Carbonated Drinks, Alcohol

Limit sugary and carbonated drinks

Beverages such as soft drinks, energy drinks, and alcoholic beverages are high in added sugars and should be avoided by obese individuals. Opt for healthier alternatives like water, unsweetened tea, or sugar-free soda to stay hydrated and healthy.

Choose Low-Energy Snacks

Choose low-energy snacks

Snacks like watermelon seeds, pumpkin seeds, and sunflower seeds are recommended for obese individuals during Tet as they are nutritious and low in energy. These snacks provide a healthier alternative to high-energy treats, helping to prevent further weight gain.

Maintain Self-Control Over Your Diet

Maintain self-control over your diet

It’s important to regulate your diet and energy intake, even during the festive season. Resist the temptation to overeat or give in to peer pressure from friends. Opt for smaller meals and low-calorie foods to ensure your body can effectively utilize the consumed energy.

2 Calorie-Controlled Menu Suggestions

The following are suggested menus with corresponding calorie counts to help you navigate your food choices during Tet while still enjoying the festivities:

We hope that with this information, you can fully enjoy the delicious Tet dishes without worrying about weight gain. Stay tuned for more helpful tips and tricks!

Source: Tuoi Tre Newspaper