Doctor Tan shares that for effective weight loss, breakfast should limit carbohydrates. This approach helps prevent drowsiness and avoids blood sugar spikes, which can hinder the body's ability to burn fat. Prioritizing protein and vegetables is key.
An ideal weight loss breakfast takes a maximum of 30 minutes to prepare. It should consist entirely of foods beneficial for weight loss, with little to no impact on blood sugar, such as vegetables and protein. Each meal should include at least 20g of protein and abundant non-starchy vegetables. Dishes suitable for the entire family are also encouraged.
Below is the structure of a typical one-week weight loss breakfast menu:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Quick meal, like a shaker | Quick meal, limit red meat | Quick meal, red meat allowed | Quick meal, limit red meat | Quick meal, limit red meat | Liquid meal, for the whole family | Elaborate meal, for the whole family |
Weight loss breakfast menu, week one:
- Monday: Whole-wheat bread with organic sesame butter, pan-seared salmon, lettuce, and tomatoes.
- Tuesday: Soft-boiled eggs, carrots, and lightly boiled spinach.
- Wednesday: Vegetable and bean stew.
- Thursday: King oyster mushrooms stir-fried with eggplant, served with tomato and egg soup.
- Friday: Chicken thigh oatmeal porridge.
- Saturday: Beef and straw mushroom oatmeal porridge.
- Sunday: Leftover brown rice, salmon with tomato sauce, and a vegetable salad.
Weight loss breakfast menu, week two:
- Monday: Whole-wheat bread sandwich with fried egg, lettuce, and tomatoes.
- Tuesday: Bell pepper-grilled salmon.
- Wednesday: Soft-boiled eggs, boiled green peas, and boiled sweet mustard greens.
- Thursday: Boiled shelled green peas, boiled free-range eggs, and boiled spicy mustard greens.
- Friday: Fried egg served with rainbow vegetables: asparagus, kale, cherry tomatoes, purple lettuce, cucumber, etc.
- Saturday: Mi Quang (Quang noodles) with chicken, fewer noodles, extra chicken, and extra vegetables.
- Sunday: Tuna noodle soup.
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Boiled eggs are a convenient breakfast option. Illustration: Emilia Di Lorenzo and Ernesto Di Maio. |
Doctor Tan explains that following these menus for each 21-day cycle can help reduce approximately 2% body fat and lead to a 3 kg weight loss. When preparing breakfast at home, it is crucial to limit carbohydrates, especially "bad" ones such as white rice, bread, banh cuon (steamed rice rolls), vermicelli, and pho. These foods can significantly raise blood sugar levels, impacting the body's energy-burning process. Additionally, opting for "good" cooking oils is recommended, including extra virgin olive oil, cold-pressed avocado oil, coconut oil, or sesame oil.
Mindful eating is a weight loss technique that can be applied anywhere, even when a strict weight loss menu isn't feasible. To start simply: chew thoroughly at least 20 times, extend meal times to at least 25 minutes, and focus solely on eating without working or using a phone. This practice helps individuals recognize the signal of being 80% full, prompting them to stop eating.
Thuy Quynh
