Most Read
1.
373 passengers stranded for 10 hours on Emirates plane without air conditioning at Chinese airport
2.
Here are college degrees that offer the most career flexibility in US
3.
World’s second-best airport jumps three places in Travel+Leisure annual ranking
4.
Coach Kim Sang-sik rues key striker’s poor performance in Vietnam’s goalless draw with Singapore at ASEAN Cup
5.
Malaysian billionaire Syed Mokhtar Albukhary’s IPO plan for property developer WM Senibong reportedly faces hurdles
6.<img src="https://healthylife7.com/wp-content/uploads/2026/08/tsinghuagrad177617519849051776-9806-3772-1785158050.webp" alt="Night guard at Tsinghua gets into school after 8 years of trying, aims for Harvard next”>
Night guard at Tsinghua gets into school after 8 years of trying, aims for Harvard next
7.
Hong Kong eatery gets three Michelin nods for its Vietnamese soul
8.
China to build world’s fastest underwater high-speed rail after record-breaking river tunnel
9.
Polluted canal along Ho Chi Minh City metro line brought back to life
10.
American murder suspect found teaching English in Shanghai under false name for years
Doctor recommends balanced 10-day meal plan for fat loss
By Thuy Quynh  July 31, 2026 | 09:48 pm PT Get VnExpress first in Google Search
See more of the news you trust. Make VnExpress a preferred source to prioritise our updates in your Google search results
Dr. Phan Thai Tan, a weight-loss health coach, recommends a varied 10-day meal plan featuring foods such as fish, eggs, poultry, vegetables and whole grains to support healthy fat loss.
He says for effective weight loss, in addition to portion control, one’s plate should include:
– Vegetables: Half the plate, at least 1.5 servings, ideally 2.5 servings. One serving of vegetables equals one full bowl of vegetable soup
– “Good” carbs: A quarter of the plate, prioritize whole grains such as brown rice, oats, legumes, and sweet potatoes
– Protein: A quarter of the plate, prioritize leand to a maximum of 100g/day, no more than twice a week, with processed meat kept to an absolute minimum
Below is a 10-day weight loss diet:
Menu | |
1 | White brown rice |
2 | White brown rice |
3 | Red brown rice |
4 | Boiled shelled green peas |
5 | White brown rice |
6 | Black brown rice |
7 | Stewed fresh beans |
8 | Stewed fresh beans |
9 | Stewed fresh beans |
10 | Boiled beans |
 |
A diet with brown rice and chicken for weight-loss. Photo courtesy of Dr. Tan |
Below are the most suitable foods he suggests in various categories:
– Carbs: Choose unrefined, whole-grain carbohydrates (legumes, quinoa, various types of potatoes, brown rice, oats)
– Protein: Choose plant-based than twice a week or only on weekends, with a maximum of about 100g/day). Processed meats should be avoided almost entirely since they top the list of foods that cause cancer
– Fat: Choose unrefined oil, low on omega 6. Extra virgin olive oil, cold-pressed avocado oil, cold-pressed coconut oil, and hand-pressed sesame oil are the recommended choices
– Sweet and salty seasonings: Limit use when cooking
– Umami seasonings: Prioritize using foods with natural umami over MSG. This includes seaweed, meat, mushrooms, tomatoes, potatoes
– Vegetables: prioritize low-starch vegetables, following the “rainbow” principle (eat a diverse, colorful variety of foods)
– Fruits: Prioritize the ones that are low in sugar, sour, or not sweet
– Cooking methods: Prioritize methods that don’t exceed 200°C. For example, slow cooking, pressure cooking, pressure cooking, steaming, boiling, stir-frying/braising with minimal oil
