Protein is crucial for maintaining muscle and boosting metabolism during weight loss. Tofu stands out among foods for its high protein and low-calorie content.

Tofu's versatile nature, from home dishes to creative recipes, has made it a popular weight loss solution for many celebrities aiming to achieve their desired physique.

Korean stars transform with tofu diets

Screen star Song Hye Kyo had a fuller figure early in her career, HK1 reported on 30/3. She successfully lost 17 kg using this method. The actress ate regular breakfast and lunch, but replaced dinner with lightly seasoned tofu salad, finishing her meal before 7 p.m. This, combined with a balanced diet and consistent exercise, helped her dramatically transform her physique.

Singer and actress Jung Chae Yeon also achieved success with a similar approach. In 2015, preparing for her debut with the group DIA, she started at 64 kg and consistently ate soft tofu and drank soy milk. When hungry, she only ate cherry tomatoes. This discipline, coupled with high-intensity dance training, helped Chae Yeon lose 16 kg in just three months.

Actress Shin Se Kyung took this method further by creating innovative dishes. On her YouTube channel, she shared recipes such as "tofu spaghetti" and "tofu lasagna." By substituting high-calorie pasta with tofu, she consumed sufficient protein, reduced overall calorie intake, and felt satisfied.

Actress Song Hye Kyo. *Photo: tvN*

Nutritional value and weight loss benefits of tofu

Low calorie, rich in nutrients

100 g of tofu contains only about 76 calories. Its easily absorbed protein helps maintain muscle mass. Tofu is also rich in calcium, iron, zinc, potassium, and B vitamins.

Low glycemic index

This helps control blood sugar, maintain satiety, and prevent sudden cravings.

Boosts metabolism

Plant protein aids in muscle gain, increasing the body's basal metabolic rate.

Reduces water retention

Tofu’s potassium content helps excrete excess water, reducing swelling.

Balances hormones

It contains isoflavones (plant estrogen), which help balance hormones and combat aging.

How to choose tofu for effective weight loss

Not all tofu types are equally beneficial for weight loss. Selecting the correct type is crucial:

Recommended choices include: firm tofu (white tofu), soft tofu, and frozen tofu. These varieties are minimally processed, retaining nutrients and low-calorie content.

Avoid: "bach diep" tofu (often mixed with starch and oil), fish tofu (contains many seasonings and additives), pre-fried tofu, or fried tofu skin. These options are high in oil and salt, which hinder weight loss efforts.

Tofu is a protein-rich dish, favored by many stars. *Photo: Bui Thuy*

Tips for incorporating tofu into your diet

Optimal times: Consume tofu for breakfast or dinner. Eating tofu before menstruation can help reduce water retention and stabilize cravings.

Smart combinations: Pair tofu with green vegetables (like tomatoes, broccoli) and quinoa to boost fiber intake.

Healthy preparation: Prioritize steaming, boiling, or pan-frying with minimal oil. Tofu can also be cooked with miso soup or seaweed to add micronutrients and support digestion.

While tofu is beneficial, excessive consumption should be avoided to prevent kidney strain or bloating. A daily intake of 150-300 g is recommended. Crucially, do not rely solely on tofu; integrate a diverse range of foods for comprehensive nutrition.

My Y (Source: HK01)