Traditional Vietnamese meals are suitable for detox and fat reduction when prepared blandly and with reduced carbohydrates, according to Doctor Tan. He outlines a "3 don'ts and 6 shoulds" approach for fat reduction and detoxification. The "3 don'ts" include harmful foods, strenuous exercise, and staying up late, while the "6 shoulds" encompass light exercise, adequate sleep, sufficient water intake, eating on time, thorough chewing, and emotional management. Fat reduction and detoxification are not just about changing one's diet but involve a comprehensive lifestyle adjustment.
Below are sample menus featuring vegetable soups, which can be flexibly interchanged between lunch and dinner for effective results:
| Meal | Menu |
| 1 | Luffa and jute leaf soup Braised mackerel with tomatoes Kale and dandelion salad with passion fruit dressing Pomegranate juice |
| 2 | Luffa and jute leaf soup Braised mackerel Boiled green beans with soy sauce |
| 3 | Seaweed and tofu soup |
| 4 | Celery soup Colorful mixed vegetables |
| 5 | Tomato and egg soup Boiled chayote shoots with tamari sauce |
| 6 | Vegetable salad Sour cobfish soup with garlic chili fish sauce Fermented whey drink |
| 7 | Nourishing porridge Plate of steamed and boiled vegetables Strawberry kombucha |
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A menu from the fat reduction diet. *Photo courtesy of the doctor*. |
To support body recovery, Doctor Tan recommends establishing six essential habits:
**Light, active movement**
Maintain light movement or walking every 45-60 minutes while working. The key to stable energy is to be "active but not hyperactive".
**Sleep hygiene**
Turn off electronic devices at least two hours before bedtime. Engaging in gentle yoga or listening to relaxation meditation can promote better sleep. Aim for at least 4 to 6 sleep cycles each night.
**Adequate hydration**
The standard water intake formula is 40 mL per kg of body weight per day. Drinking enough water supports kidney function and helps excrete toxins through the excretory system.
**Disciplined eating times**
Eat only within a 12-hour window, starting between 7-9 am and finishing before 8 pm. Meals should be spaced approximately four hours apart to allow the stomach to rest:
- Breakfast: 7-9 am.
- Lunch: 11 am-1 pm.
- Snack: 3-4 pm.
- Dinner: Conclude before 8 pm.
**Mindful chewing**
To aid digestion, chew each bite of food at least 20 times. Each meal should last a minimum of 20 minutes.
**Manage emotions and habits**
Start a food diary, regularly check in with personal emotions, and create a daily to-do list. These practices help maintain a stable mind and prevent emotional eating.
Thuy Quynh
