{"id":572263,"date":"2026-08-02T20:11:20","date_gmt":"2026-08-02T20:11:20","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/572263\/"},"modified":"2026-08-02T20:11:20","modified_gmt":"2026-08-02T20:11:20","slug":"doctor-recommends-balanced-10-day-meal-plan-for-fat-loss","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/572263\/","title":{"rendered":"Doctor recommends balanced 10-day meal plan for fat loss"},"content":{"rendered":"

He says for effective weight loss<\/a>, in addition to portion control, one’s plate should include:<\/p>\n

– Vegetables: Half the plate, at least 1.5 servings, ideally 2.5 servings. One serving of vegetables equals one full bowl of vegetable soup.<\/p>\n

– “Good” carbs: A quarter of the plate, prioritize whole grains such as brown rice, oats, legumes, and sweet potatoes.<\/p>\n

– 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.<\/p>\n

Below is a 10-day weight loss diet:<\/p>\n

Day<\/p>\n

Menu<\/p>\n

1<\/p>\n

White brown rice
Fresh shiitake mushroom stir-fried with baby broccoli
Bottle gourd soup with shrimp
Extra virgin olive oil<\/p>\n

2<\/p>\n

White brown rice
Chicken breast stir-fried with traditional fish sauce
Boiled napa cabbage<\/p>\n

3<\/p>\n

Red brown rice
Meat fried in pork fat
Raw pennywort leaves + Carrot and potato soup stewed with bones<\/p>\n

4<\/p>\n

Boiled shelled green peas
Boiled free-range chicken eggs
Boiled mustard greens<\/p>\n

5<\/p>\n

White brown rice
Fried round scad
Sweet mustard greens soup with burdock seasoning powder<\/p>\n

6<\/p>\n

Black brown rice
Fried egg and pork braised in coconut caramel sauce
Napa cabbage soup with ground pork<\/p>\n

7<\/p>\n

Stewed fresh beans
Black chicken stewed with traditional herbal medicine
Spinach soup + Fresh coconut juice<\/p>\n

8<\/p>\n

Stewed fresh beans
Pork stir-fried with lemongrass and chili, served with cucumber and tomato
Oyster mushrooms stir-fried with lemongrass
Thinly sliced bitter melon, chilled, served with pork floss
Squash soup with peanuts
Fermented whey drink<\/p>\n

9<\/p>\n

Stewed fresh beans
Pork stir-fried with lemongrass and chili, served with cucumber and tomato
Oyster mushrooms stir-fried with lemongrass
Thinly sliced bitter melon, chilled, served with pork floss
Squash soup with peanuts
Fermented whey drink<\/p>\n

10<\/p>\n

Boiled beans
Beef stir-fried with bok choy
Sour soup with red tilapia
Boiled cabbage and wild vegetables
Fermented whey drink<\/p>\n

\"M\u1ed9t<\/p>\n

A diet with brown rice and chicken for weight-loss. Photo courtesy of Dr. Tan<\/p>\n

Below are the most suitable foods he suggests in various categories:<\/p>\n

– Carbs: Choose unrefined, whole-grain carbohydrates (legumes, quinoa, various types of potatoes, brown rice, oats).<\/p>\n

– 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.<\/p>\n

– 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.<\/p>\n

– Sweet and salty seasonings: Limit use when cooking.<\/p>\n

– Umami seasonings: Prioritize using foods with natural umami over MSG. This includes seaweed, meat, mushrooms, tomatoes, potatoes, …<\/p>\n

– Vegetables: prioritize low-starch vegetables, following the “rainbow” principle (eat a diverse, colorful variety of foods).<\/p>\n

– Fruits: Prioritize the ones that are low in sugar, sour, or not sweet.<\/p>\n

– Cooking methods: Prioritize methods that don\u2019t exceed 200\u00b0C. For example, slow cooking, pressure cooking, pressure cooking, steaming, boiling, stir-frying\/braising with minimal oil…<\/p>\n","protected":false},"excerpt":{"rendered":"He says for effective weight loss, in addition to portion control, one’s plate should include: – Vegetables: Half…\n","protected":false},"author":2,"featured_media":572264,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[258882,163,85,46,543],"class_list":["post-572263","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-doctor-recommends-balanced-10-day-meal-plan-for-fat-loss-vnexpress-international","tag-health","tag-il","tag-israel","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/572263","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=572263"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/572263\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/572264"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=572263"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=572263"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=572263"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}