Doctor suggests a 10-day fat-loss meal plan

Doctor Phan Thai Tan, a weight-loss health coach, suggests a 10-day meal plan featuring diverse foods like meat, fish, and eggs to help reduce fat and promote satiety.

Doctor Tan states that for effective weight loss, beyond the overall diet, one should arrange a fat-loss meal plate including:

Vegetables: Occupy one-half of the plate, with a minimum of 1,5 servings and an optimal 2,5 servings. One serving of vegetables equals one full bowl of vegetable soup.
"Good" carbohydrates: Occupy one-quarter of the plate. Prioritize whole grains such as brown rice, oats, various beans, and sweet potatoes.
Protein: Occupy one-quarter of the plate. Prioritize plant-based sources like fish, eggs, and poultry. Red meat intake should not exceed 100g per day and be consumed no more than two times per week. Minimize processed meat.

Below is a 10-day fat-loss meal plan:

Day	Meal Plan
1	Brown rice Fresh shiitake mushrooms stir-fried with baby broccoli Bottle gourd soup with shrimp Extra virgin olive oil
2	Brown rice Chicken breast stir-fried with traditional fish sauce Boiled napa cabbage
3	Red brown rice Fried pork with pork fat Centella asiatica (gotu kola) eaten raw + Carrot and potato soup stewed with bones
4	Boiled shelled green peas Boiled free-range chicken eggs Boiled mustard greens
5	Brown rice Fried scad fish Sweet cabbage soup cooked with burdock seasoning powder
6	Black brown rice Fried eggs and pork braised in coconut caramel sauce Napa cabbage soup with minced pork
7	Stewed fresh beans Black chicken stewed with traditional Chinese herbs Spinach soup + fresh coconut water
8	Stewed fresh beans Pork stir-fried with lemongrass and chili, served with cucumber and tomato Oyster mushrooms stir-fried with lemongrass Thinly sliced bitter melon, chilled, served with shredded pork floss Squash soup cooked with peanuts Fermented whey drink
9	Stewed fresh beans Pork stir-fried with lemongrass and chili, served with cucumber and tomato Oyster mushrooms stir-fried with lemongrass Thinly sliced bitter melon, chilled, served with shredded pork floss Squash soup cooked with peanuts Fermented whey drink
10	Boiled beans Beef stir-fried with bok choy Sour soup with tilapia Boiled cabbage and wild vegetables Fermented whey drink

A meal plan featuring brown rice and chicken supports fat reduction. Photo: Doctor provided

Doctor Tan suggests the best foods for each nutrient group as follows:

Carbohydrates: Choose unrefined whole grains, such as various beans, quinoa, different types of potatoes, brown rice, and whole oats.
Protein: Opt for plant-based sources and reduce animal-based ones. Limit red meat, consuming it no more than two times per week or only on weekends, with a maximum amount of about 100g per day. Processed meat should be almost entirely avoided, as this food type is a leading cause of cancer.
Fats: Select unrefined cooking oils low in omega 6. Extra virgin olive oil, cold-pressed avocado oil, cold-pressed coconut oil, and hand-pressed sesame oil are recommended choices.
Sweet and salty seasonings: Limit their use when cooking.
Umami seasonings: Prioritize natural umami-rich foods over MSG or seasoning powder. These include: seaweed, meat, mushrooms, tomatoes, and potatoes.
Vegetables: Prioritize low-starch vegetables, following the "rainbow principle" for diverse and colorful foods.
Fruits: Prioritize low-sugar, low-sour, or non-sweet varieties.
Cooking methods: Favor methods where temperatures do not exceed 200°C. Examples include: slow cooking, pressure cooking, steaming, boiling, and stir-frying or braising with little oil.

Thuy Quynh

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