Are Vivian Hsu’s 5 weight loss concepts correct? Nutritionist Zhao Hanying: How to adjust to healthy weight loss

Well-known artist Vivian Hsu once announced on Facebook that she would challenge herself to lose 3 kilograms in 18 days, which made many netizens clamor for the goddess to share her weight loss menu. She also generously disclosed the contents of her three meals a day to provide reference for netizens. However, is Vivian Hsu’s weight loss menu really suitable for everyone? Let nutritionist Zhao Hanying answer your questions!

Vivian Hsu reveals her three-meal-a-day diet plan

Netizens have witnessed Vivian Hsu's willpower in controlling her body and losing weight. She has publicly shared her weight loss diet secrets many times after giving birth. In addition to exercise, the key lies in "enough protein + eat as much vegetables as you can + 2 mouthfuls of nutritious starch!" And through this method, she successfully lost 14 kilograms in 6 months after giving birth. In this challenge of losing 3 kg in 18 days, she also generously responded to the netizens' request to disclose the content of her three meals during the weight loss period:

[Vivian Hsu's one-day slimming meal]

●Breakfast: Boiled eggs + steamed pumpkin and sweet potato (oil-free).

●Lunch: A mixed salad of kale, baby spinach, onions and boiled beef slices. Add some avocado, boiled eggs, pitted vegetables, pine nuts, sprinkle some white sesame seeds or black sesame powder, and drizzle with a little vinegar or coconut oil.

●Dinner: Eat as much vegetables and protein as you can.

If you want to lose weight and be more symmetrical, reducing body fat is the key

Is Vivian Hsu’s slimming menu helpful for weight loss and is it suitable for everyone? Nutritionist Zhao Hanying said that before discussing whether this menu is balanced or not, people should first understand that the nutritional needs during weight loss vary greatly depending on each person's physique and body shape. For example, for people weighing 70 kg, 80 kg, and 50 kg, their nutritional needs will be different when they are losing weight.

If you want to lose weight and be more symmetrical, reducing body fat is the key.

Therefore, before considering imitating others, it is better to first assess your own physical condition and constitution, and consult the opinions of professional nutritionists before making any decisions. From a health perspective, if Vivian Hsu, who is 160 cm tall, were to estimate her original weight of 48 kg, her BMI would be equivalent to 18.75, while the normal weight range for adults is BMI = 18.5-24. From this we can see that his weight is already below the standard. If you lose more weight, it will easily lead to a decline in physical strength and immunity, and even cause endocrine disorders, leading to health problems such as anemia, hair loss, and rough skin.

Nutritionist Zhao Hanying emphasized that if you want to have a more symmetrical body, instead of focusing on changes in weight, it is better to start by reducing body fat. In fact, for the same weight of fat and muscle, the volume of fat looks more fluffy than muscle, so compared with changes in body weight, the reduction in body fat is more significantly reflected in body shape. Generally speaking, the body fat of healthy adult women should be kept below 25%, while that of men should be kept below 20%.

Nutritionist analyzes Vivian Hsu's 5 weight loss concepts

After having a basic understanding of weight loss, you can look back and see whether Vivian Hsu’s weight loss concept and menu are balanced and nutritious. Nutritionist Zhao Hanying pointed out that the weight loss knowledge she possesses is very correct, especially the following 5 concepts, which are worthy of praise:

【Vivian Hsu's weight loss concept】

1. Don’t diet or feel hungry, eat until you are full.

2. Choose whole foods that are less processed.

3. Do not count calories, a balanced diet is the primary key.

4. Combine running or exercise at least 4 days a week.

5. Perseverance of willpower.

Combine it with running or exercise at least 4 days a week.

Eat right to lose weight! Nutritionist: Eating this way is more balanced

As for the menu, Vivian Hsu's body shape and appetite were evaluated, and as an artist she needs to look thin, this menu already contains 80% of the nutrients she needs. However, if women want to lose weight and learn to eat this way, it is recommended to make the following adjustments:

[Nutritionist-adjusted version]

●Breakfast: Boiled eggs + steamed pumpkin and sweet potato (oil-free).

Nutritionist's analysis: It is recommended that people can increase their intake of 1 additional serving of green vegetables. For example, a serving of stir-fried button mushrooms, or a plate of tomato and lettuce salad, paired with a cup of 240C.C. of unsweetened soy milk, is a good choice that is balanced and filling. **

●Lunch: A mixed salad of kale, baby spinach, onions and boiled beef slices. Add some avocado, boiled eggs, pitted vegetables, pine nuts, sprinkle some white sesame seeds or black sesame powder, and drizzle with a little vinegar or coconut oil.

Nutritionist analysis: Nutritionist Zhao Hanying pointed out that the salad recommended by Vivian Hsu is delicious and rich in nutrients. In addition to providing 3 servings of vegetable fiber at one time, it also supplements a variety of nutrients.

• Kale: It is rich in antioxidants and vitamin A and C. Moderate consumption can promote metabolism and protect the eyes.

• Spinach: Rich in folic acid, it can maintain normal energy metabolism in the human body and help blood production.

• Onion: Contains a large amount of sulfur compounds and the mineral selenium, which enhances antioxidant capacity.

• Boiled beef slices: can provide the human body with essential protein and appropriate amount of iron.

• Avocado: It is a good source of fats and oils, providing unsaturated fatty acids such as omega-3 and omega-9 that are beneficial to the human body. It is particularly important to note that excessive intake of fat can also make you fat, so intake should be limited to one pill at a time.

• Nuts such as walnuts and pine nuts: They are also very good sources of fat. It is recommended to limit each serving to 1 white plastic tablespoon (about 15 grams).

• White sesame and black sesame powder: White sesame can help the human body replenish the mineral magnesium and enhance metabolism; while black sesame is a good source of calcium and also belongs to the oil category. It is recommended to limit it to 1 tablespoon.

●Dinner: Eat as much vegetables and protein as you can.

Nutritionist analysis: Nutritionist Zhao Hanying pointed out that everyone has a different definition of all-you-can-eat. If you eat a lot of meat without restraint, you will still be at risk of gaining weight due to excessive intake of fat and protein. It is recommended that the amount of protein for dinner should be quantified and designed according to each person's needs.

For those who combine sculpting with sports, they can eat light foods such as sweet potatoes, pumpkins, unsweetened soy milk, bananas, etc. between lunch and dinner. This can not only avoid hunger, but also replenish nutrition, thereby achieving the benefits of improving athletic performance and increasing muscle endurance.

[Nutritionist's Tips]:

Nutritionist Zhao Hanying once again emphasized that everyone’s physique and body shape are different, and their definitions of fatness, thinness, beauty and ugliness are also different. It is not recommended that the general public blindly pursue being as thin as possible, but should pay attention to their health. If you want to lose weight, you should also focus on balanced nutrition, not dieting, not starving, and combine it with moderate exercise and a regular schedule. This is a good way to achieve physical and mental balance and lose weight healthily.