The hand rule is a method for individuals to estimate their daily food portions using their hands, aiming to control calories without excessive restriction.
Seventeen-year-old Thy's extreme diet, which involved eliminating carbohydrates and consuming only eggs and boiled vegetables alongside high-intensity exercise, led to severe physical exhaustion.
Toan, 31, obese and frequently experiencing a lack of concentration, initially attributed his symptoms to work stress; doctors later discovered brain white matter damage.
A reader, Thuy Mi from Dong Nai, weighing 68 kg and classified as grade one obese, seeks advice on how to effectively implement a calorie deficit diet to achieve weight and fat loss.
Prioritizing vegetables, then protein and carbohydrates, and selecting low-sugar, high-fiber foods helps maintain stable blood sugar and reduces fat accumulation.
Through persistent disciplined eating and high-intensity training for 6 months, social media personality and dentist Shi Shuhua reduced his body fat percentage to 8,5% while achieving an impressive 240 kg squat.
Muscle gain not only depends on training but also requires adequate quality protein intake, combined with proper rest for muscle recovery and development.
Eating breakfast too late, not getting enough protein, or consuming too little fiber can lead to quicker hunger, metabolic disturbances, and make weight loss difficult.
