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He says for effective weight loss, in addition to portion control, one's plate should include:
- Vegetables: Half the plate, at least 1.5 servings, ideally 2.5 servings. One serving of vegetables equals one full bowl of vegetable soup.
- "Good" carbs: A quarter of the plate, prioritize whole grains such as brown rice, oats, legumes, and sweet potatoes.
- Protein: A quarter of the plate, prioritize lean sources such as fish, eggs, and poultry. Red meat should be limited to a maximum of 100g/day, no more than twice a week, with processed meat kept to an absolute minimum.
Below is a 10-day weight loss diet:
| Day | Menu |
| 1 | White brown rice |
| 2 | White brown rice |
| 3 | Red brown rice |
| 4 | Boiled shelled green peas |
| 5 | White brown rice |
| 6 | Black brown rice |
| 7 | Stewed fresh beans |
| 8 | Stewed fresh beans |
| 9 | Stewed fresh beans |
| 10 | Boiled beans |
 |
| A diet with brown rice and chicken for weight-loss. Photo courtesy of Dr. Tan |
Below are the most suitable foods he suggests in various categories:
- Carbs: Choose unrefined, whole-grain carbohydrates (legumes, quinoa, various types of potatoes, brown rice, oats).
- Protein: Choose plant-based sources over animal-based ones. Especially limit red meat (no more than twice a week or only on weekends, with a maximum of about 100g/day). Processed meats should be avoided almost entirely since they top the list of foods that cause cancer.
- Fat: Choose unrefined oil, low on omega 6. Extra virgin olive oil, cold-pressed avocado oil, cold-pressed coconut oil, and hand-pressed sesame oil are the recommended choices.
- Sweet and salty seasonings: Limit use when cooking.
- Umami seasonings: Prioritize using foods with natural umami over MSG. This includes seaweed, meat, mushrooms, tomatoes, potatoes, ...
- Vegetables: prioritize low-starch vegetables, following the "rainbow" principle (eat a diverse, colorful variety of foods).
- Fruits: Prioritize the ones that are low in sugar, sour, or not sweet.
- Cooking methods: Prioritize methods that don’t exceed 200°C. For example, slow cooking, pressure cooking, pressure cooking, steaming, boiling, stir-frying/braising with minimal oil...
