Vietnamese Nutritionist Reveals Food Classification Method for Natural Fat Loss

Dr. Phan Thai Tan, a nutritionist and fitness coach, has introduced a food classification method aimed at helping individuals naturally reduce body fat, maintain satiety, and prevent weight gain. Dr. Tan suggests the following best food choices for each nutrient group: * Carbs: Opt for unprocessed and whole grains (legumes, quinoa, various tubers, brown rice, whole oats). * Protein: Prioritize plant-based protein sources and reduce animal sources. Red meat, in particular, should be limited to no more than twice a week or about 100g per day on weekends. Processed meats are strongly advised against due to their high cancer risk. * Fats: Choose unrefined cooking oils with low omega-6 content. Recommended options include extra virgin olive oil, cold-pressed avocado oil, cold-pressed coconut oil, and handcrafted sesame oil. * Sweeteners and Salty Spices: Limit their use in cooking. * Umami Flavors: Prioritize foods with natural umami flavors like seaweed, meat, mushrooms, tomatoes, and potatoes over MSG or seasoning powders. * Vegetables and Fruits: Favor low-starch vegetables and eat a variety of colors according to the "rainbow principle." For fruits, choose less sweet or tart varieties. * Cooking Methods: Prefer methods that do not exceed 200 degrees Celsius, such as slow cooking, pressure cooking, steaming, boiling, or stir-frying with minimal oil. Fatty meats and dishes cooked with excessive oil are discouraged. A specific table categorizes foods into "Best," "Good," and "Limited" groups. "Best" and "Good" include organic, non-GMO foods, whole grains, plant-based proteins, and certain dairy products. "Limited" or "to be avoided" categories encompass GMO foods, industrially farmed animal products, refined carbohydrates, processed foods, and sugary drinks. Dr. Tan also recommends meal plating: half the plate for vegetables (minimum 1.5 portions, optimally 2.5), a quarter for "good" carbs, and a quarter for protein. The priority for protein sources is plant-based, followed by fish/eggs, poultry, and then four-legged animals. This classification method is expected to raise health consciousness among many Vietnamese people, aligning with the growing trend of prioritizing health and food safety in the country.