Dr. Vo Tran Nhu Thao, from the Endocrinology - Diabetes Unit at Tam Anh General Clinic District 7, states that the hand rule is easy to implement by estimating food portions instead of using complex gram measurements and calorie calculations. This rule offers a simple approach to managing portion sizes and ensuring balanced nutrition.

According to this rule, for one meal, individuals aiming for weight loss should consume: two palmfuls of fiber-rich foods like vegetables and tubers; one fistful of carbohydrates or fruits; one palmful of protein, such as meat, fish, or eggs; and one fingertip of fats like butter, fish oil, or seed oil.

Applying the hand rule in your diet can help manage and reduce weight. *AI-generated photo*.

This rule aids portion control without requiring calorie counting or complex calculations. It also ensures each meal provides adequate protein, carbohydrates, fats, and vegetables, helping the body receive necessary nutrients without excess calories. Breaking down meals into smaller portions also promotes longer satiety and reduces cravings for snacks.

Dr. Thao emphasizes that reasonable portion control prevents overeating and excess calorie intake, leading to gradual and sustainable weight loss. Additionally, the hand rule contributes to maintaining a balanced diet, including protein for muscle building, healthy fats to boost metabolism, and vegetables to supply vitamins and minerals.

Dr. Thao advises those using the hand rule for weight loss to choose fiber-rich foods like low-starch vegetables and whole grains. It is important to limit protein from processed foods and fast food, as these often contain high amounts of sugar, starches, and saturated fats. Carefully reading product labels is crucial to avoid consuming too much hidden sugar.

Furthermore, adequate water intake, regular exercise, and sufficient sleep also support better weight management.

While the hand rule helps control food intake, each individual has different nutritional needs. Dr. Thao recommends that obese individuals consult a doctor for personalized dietary advice for weight loss, rather than applying the rule too rigidly.

By Duc Hanh