Bui Thi Phuong Linh, a nutrition specialist at the Endocrinology and Diabetes Unit, Tam Anh District 7 General Clinic, states that beyond selecting fresh ingredients, preparation methods significantly impact a dish's total calorie count, which is crucial for effective weight loss.

Specialist Linh highlights several common mistakes people make when preparing meals for weight loss:

Excessive salt intake: Salty dishes cause the body to retain water, leading to weight gain and health issues. High salt consumption also increases thirst, stimulates taste buds, and enhances flavor, often resulting in overeating and a higher risk of obesity.

Excessive vegetable oil use: While vegetable oils are generally considered healthier for the heart than animal fats, they are still high in calories. Using them excessively in fried, stir-fried, or even salad dishes can contribute to weight gain. Individuals aiming for weight loss should limit fried foods and use only a small amount of vegetable oil during preparation to manage calorie consumption.

Dishes prepared with excessive vegetable oil increase calorie content. Photo: Bui Thuy

Not using a rack when grilling meat: Grilling can be an effective way to reduce fat in food. However, when people use a baking tray instead of a rack, melted animal fat collects in the tray and can be reabsorbed by the meat, ultimately increasing the fat content consumed.

Overconsumption of grains: While grains are nutritious, eating them in large quantities can lead to an excess of carbohydrates (carbs). These surplus carbs are converted into fat, accumulate in the body, and hinder weight loss efforts. For effective weight management, individuals should limit their grain intake to about half a cup per meal.

Specialist Linh recommends that individuals with obesity prioritize raw, unprocessed foods like fresh fruit and raw vegetables, as these are more effective for weight loss than fried or dried options. While fruits are nutrient-rich, they contain fructose. Blending or juicing removes fiber, leading to a significant increase in sugar and calorie content. Therefore, consuming whole fruits directly is preferable for longer satiety and better blood sugar control. Additionally, limiting processed foods is advised, as they often contain numerous calories from additives. These types of foods are typically high in energy but low in nutritional value, which can easily lead to nutritional imbalances.

Duc Hanh