MD, MPH
Preventive Medicine & Nutrition
30 years of medical experience
Dr. Truong Thi Nguyet, MD, MPH, is a dedicated Medical Reviewer for BeSlim.me, specializing in Preventive Medicine. With a Master's Degree in Public Health (MPH), her work focuses on the critical area of lifestyle medicine and evidence-based nutrition interventions for the prevention of chronic diseases. Dr. Nguyet is affiliated with the Hung Vuong Hospital in Ho Chi Minh City. Her expertise ensures that BeSlim.me’s practical advice on diet, lifestyle habits, and long-term health strategies is integrated, scalable, and built upon the strongest public health and nutritional evidence.
94 medically reviewed articles
All content reviewed by Dr. Truong Thi Nguyet undergoes rigorous fact-checking and verification against current medical evidence, clinical guidelines, and peer-reviewed research to ensure accuracy and reliability.
This isn't my story, but I've pieced it together from real experiences, drawing on the emotional truths that so many face. To make it resonate, I'll narrate it in the first person, as if you're hearing directly from Sarah, the woman at the center of this 10-year journey
I want to share one that's close to my heart—my own. Yes, this is my personal narrative, told honestly from my experiences, because I know the pain of relapse all too well. If you've ever lost weight only to watch it creep back, you're not alone
I've felt the frustration of failed diets, the shame of setbacks, and the quiet hope that real change is possible. Today, I'm sharing my own story—not as a flawless expert, but as someone who's been there, wrestling with the mental battles that often sabotage our best intentions
This isn't just a story; it's a data-backed listicle that uncovers the five psychological triggers that so often lead to weight regain. I'll weave them into a relatable arc of struggle, turning point, and success, backed by science to help you investigate and arm yourself against them
It's my own battle with the weight loss relapse cycle, framed around something called the Abstinence Violation Effect—a psychological trap that turns one slip-up into a full-blown setback. If you've ever felt like a single "bad" meal derails your entire progress, this is for you
This isn't just another list of tips; it's my own journey, woven with insights from the National Weight Control Registry (NWCR), a database tracking over 10,000 people who've lost at least 30 pounds and kept it off for a year or more
Hitting a weight loss plateau can feel incredibly frustrating—like all your hard work is suddenly grinding to a halt. You're not alone in this struggle; countless people experience the same emotional rollercoaster
If you're reading this, you might be feeling exhausted from the endless cycle of dieting, only to be weighed down by harsh self-judgment about your body. It's completely normal to feel drained when negative body image creeps in and sabotages your efforts.
If you've been on a weight loss journey and still catch yourself feeling "fat" despite the scale showing progress, know this: you're not alone. This is a completely normal struggle that many people face, and it's not a sign of failure
If you're reading this, you might be staring in the mirror with frustration, feeling disconnected from your own reflection, or battling thoughts that your body isn't "good enough." You're not alone in this
If you've ever found yourself thinking, "I've blown my diet today, so I might as well eat everything in sight," or "If I can't eat perfectly healthy, what's the point?" This all-or-nothing mindset is a common struggle for many on their wellness journey
You're not alone in this struggle—it's a completely normal part of the weight loss journey for many people. That nagging voice that leads you to skip workouts or reach for comfort food isn't a sign of weakness
I'm here to guide you through the often frustrating challenge of emotional eating. If you've ever found yourself reaching for a snack not out of hunger, but to soothe stress, boredom, or sadness, you're not alone.
We'll address key questions with empathy, science-backed insights, and practical steps to help you break free. Remember, this isn't about perfection; it's about sustainable progress rooted in understanding your mind and body.
If you're reading this, you might be staring at an empty snack wrapper, wondering why you reached for it yet again. You're not alone in this struggle—millions grapple with the blurry line between emotional eating and ingrained habits
Emotional eating can feel like an overwhelming cycle, where stress or sadness leads straight to the snack drawer. If you're reading this, you might be caught in that loop, and I want you to know: you're not alone
Hello, I'm Master Kim, your Behavioral Psychologist and Solution Consultant at BeSlim.me. If you're reading this, chances are you've experienced the frustrating cycle of trying to "will" yourself away...
If you've ever found yourself reaching for that extra slice of cake or bag of chips during a tough day, know that you're not alone in this struggle. Binge eating triggered by emotional distress is a common challenge many face on their wellness journey
If you're reading this, you might be feeling overwhelmed by the cycle of binge eating—those moments when food feels like the only escape, only to leave you with guilt and frustration afterward.
If you're reading this, you might be feeling frustrated or even a bit defeated by those moments when emotions seem to hijack your eating habits. You're not alone in this struggle
If you're reading this, you might be caught in the frustrating cycle of turning to food for comfort during stressful or emotional times. You're not alone in this struggle—millions of people experience emotional eating
If you're reading this, you might be grappling with moments where food feels like more than just sustenance—it could be a comfort, a crutch, or even an uncontrollable pull. You're not alone in this struggle
If you've ever felt trapped in a frustrating loop of starting diets with high hopes, only to slip back into old habits and feel defeated, you're not alone. This is the infamous "diet cycle," and it's a completely normal struggle that millions face.
You've been pushing through meal plans, tracking calories, and making sacrifices, only to hit a wall where everything feels monotonous and overwhelming. Millions experience this burnout, tracking calories, and making sacrifices, only to hit a wall where everything feels monotonous and overwhelming.
This is completely normal and happens to so many people on their weight loss journey. It's frustrating, disheartening, and can make you feel like you're failing—but it's not a sign of weakness.
I'm here to guide you through the often-overlooked psychological challenges of weight loss and healthy living. In this Q&A explainer, we'll dive into the very real phenomenon of "diet fatigue"
If you're feeling exhausted, demotivated, or just plain tired of sticking to your diet plan, I want you to know **you're not alone**. So many people hit this wall, and it's completely normal
If you're constantly battling intrusive thoughts about food—what we call "food noise"—you're not alone. Many people experience this relentless mental chatter, where cravings seem to drown out everything else
If you're on GLP-1 medications like semaglutide or tirzepatide, you might be experiencing that wonderful quieting of "food noise"—those constant thoughts about eating that used to dominate your day
If you're here, you're likely grappling with that relentless mental chatter about food—those persistent thoughts, cravings, and urges that make it hard to focus on anything else. This "food noise" can feel overwhelming
If you're here, you're likely grappling with persistent thoughts about food that disrupt your daily life, or perhaps you're turning to snacks during stressful moments. You're not alone in this—millions experience these challenges
If you're here, it's likely because you've experienced that persistent mental chatter about food—those intrusive thoughts that make it hard to focus on anything else. You're not alone in this struggle; millions deal with "food noise" every day
If you're here, you might be grappling with that relentless mental chatter about food—those constant thoughts that seem to drown out everything else. You're not alone in this struggle
If you're constantly bombarded by thoughts of food—cravings that won't quit, mental chatter about what to eat next, or an overwhelming urge to snack even when you're not hungry—you're experiencing what's commonly called "food noise."
If you're reading this, you might be feeling overwhelmed by constant thoughts about food—what to eat next, how much you've already eaten, or that nagging urge that just won't quit.
We're diving into a 7-day high-fiber meal plan that's all about boosting your gut health without turning your kitchen into a war zone. Think of this as your friendly roadmap to feeling lighter, more energized
If you're feeling a bit bloated, sluggish, or just want to give your body a gentle reset, this 3-Day Anti-Inflammatory "Detox" Plan is perfect for you. Now, I put "detox" in quotes because, let's be real
This 7-day low-carb, high-protein meal plan is all about keeping things delicious, satisfying, and super practical. We're talking meals that clock in under 30 minutes of prep where possible
Today, we're diving into the DASH diet, which stands for Dietary Approaches to Stop Hypertension. It's like a superhero plan for tackling high blood pressure, and trust me, it's not about bland, boring meals.
I've crafted this 7-day plan to be super practical—think affordable ingredients from your local store, quick preps (mostly under 30 minutes), and flavors that'll have you saying, "Who knew healthy could taste this good?"
We can fight back with food! Today, I'm super excited to share this 7-day meal prep plan packed with 15 delicious anti-inflammatory recipes.
We can fight back with food! This 7-day anti-inflammatory meal plan is designed for beginners like you, focusing on delicious, easy-to-make meals packed with anti-inflammatory superstars like berries, fatty fish, nuts, and colorful veggies.
We're talking high-protein meal prep – the kind that keeps you full, energized, and actually excited about what's on your plate. I remember my first time prepping meals; I ended up with a fridge full of sad, soggy salads that even my dog wouldn't touch
Mediterranean adventure, but instead of packing on vacation pounds, we're torching fat with delicious, wholesome meals. The Mediterranean diet isn't some fad; it's a lifestyle packed with fresh veggies
If you've ever pushed through a tough workout only to wake up feeling like a million bucks (or, let's be real, a bit sore), you know recovery isn't just a buzzword—it's the secret sauce to building stronger muscles and burning fat more efficiently.
Low-impact cardio is a game-changer for seniors—it's gentle, effective, and sustainable. In this guide, we'll dive into the science, safety essentials, a practical 30-minute routine, and how to progress it over time.
As we age, staying active isn't just about looking good—it's about living strong, independent, and fall-free. Today, we're diving into functional strength moves tailored for seniors.
Strength training isn't just about lifting heavy—it's about smart, safe moves that enhance your quality of life. We'll dive into the science, prioritize safety (because that's non-negotiable), and give you a practical 30-minute routine you can do at home or the gym
Habit stacking is a powerful technique where you attach new behaviors to existing routines, making it easier to build a consistent weight loss plan without overwhelming your daily life.
Emotional eating—consuming food in response to feelings rather than hunger—can sabotage weight management efforts. Using a food journal to track and identify these patterns is a proven self-monitoring tool that promotes awareness and behavioral change.
Identifying hunger cues is a foundational mindful eating technique that encourages tuning into your body's natural signals rather than external triggers like clocks or emotions.
Food journaling—tracking what you eat, when, and why—is a proven tool for building awareness and accountability. This guide analyzes its pros and cons, provides a phased implementation roadmap, and equips you with practical steps to succeed.
Mindless eating—consuming food without awareness, often driven by habits, emotions, or environmental cues—can sabotage even the best diet plans. This guide analyzes the pros and cons of adopting a behavioral approach to curb it, backed by clinical evidence.
Mindful eating, particularly through the classic "Raisin Exercise," is a foundational technique rooted in mindfulness practices. This guide analyzes its pros and cons, provides a structured implementation roadmap
Mindful eating isn't just a trend—it's a clinically supported approach to fostering healthier relationships with food, reducing overeating, and promoting sustainable weight management.
Mindful eating isn't a restrictive diet—it's a behavioral approach that emphasizes awareness and intention during meals to foster sustainable weight loss.
Habit stacking involves linking a new, desired behavior to an existing habit, making it easier to adopt without overwhelming your daily life. This approach draws from behavioral science to foster long-term health improvements
Habit stacking is a powerful behavioral technique where you attach a new, desired habit to an existing routine, making it easier to adopt sustainable changes for weight loss.
This method focuses on managing serving sizes to align with your caloric and nutritional needs without restricting food choices entirely. Portion control is a practical approach to weight management, supported by clinical evidence showing it can lead to sustainable calorie reduction.
This guide analyzes its pros and cons, provides a structured roadmap for implementation, and equips you with tools to avoid common pitfalls. Backed by clinical evidence, this strategy promotes mindful
The hand guide for portion control is a simple, intuitive method that leverages your own hand as a measuring tool to estimate food portions without scales or cups.
The MyPlate method, developed by the USDA, is a visual guide to building healthier meals by dividing your plate into sections for fruits, vegetables, grains, proteins, and dairy.
Portion control focuses on managing the amount of food you eat without the need for meticulous calorie tracking, emphasizing mindful eating and visual cues to promote sustainable weight management
Today, we're diving into the method of using a food scale for precise calorie counting—a foundational tool in many weight management plans. This guide is designed to be your strategic blueprint, blending analytical insights with practical steps.
I specialize in crafting evidence-based strategies for sustainable weight loss. Calorie counting is a foundational method that focuses on creating a caloric deficit—consuming fewer calories than you burn—to promote fat loss.
I specialize in dissecting diet strategies with a balanced, evidence-based lens. A plant-based diet emphasizes whole foods derived from plants—such as fruits, vegetables, grains, nuts, seeds, and legumes—while minimizing or eliminating animal products
In 2026, the Mediterranean (Med), DASH (Dietary Approaches to Stop Hypertension), and Flexitarian diets continue to dominate rankings due to their proven health benefits, sustainability, and adaptability.
This guide focuses on creating a practical grocery list and shopping strategy for a whole-food approach, which emphasizes minimally processed foods like fruits, vegetables, whole grains, nuts, seeds, legumes, and lean proteins.
This approach emphasizes consuming foods in their most natural, unprocessed forms—such as fresh fruits, vegetables, whole grains, nuts, seeds, lean proteins, and healthy fats—while minimizing refined sugars, artificial additives, and heavily processed items.
This method encourages reducing meat consumption by designating one day a week—typically Monday—as entirely plant-based. It's an entry point for flexitarians, who aim to eat mostly vegetarian while occasionally including meat.
This guide analyzes its pros and cons, provides a structured 4-week implementation plan, and equips you with tools to avoid common pitfalls. Backed by clinical evidence, this roadmap is designed for beginners
Backed by clinical evidence, the DASH diet emphasizes nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, added sugars, and saturated fats.
This approach emphasizes whole foods, plant-based choices, and healthy fats, drawing from traditional eating patterns in Mediterranean regions. It's not just about what you eat but how you visually structure your plate for balanced nutrition
I'm here to provide a high-priority strategic guide on the Mediterranean diet. It's not just a diet—it's a sustainable lifestyle shift backed by clinical research for heart health, weight management, and overall wellness.
The Mediterranean diet, inspired by traditional eating patterns in countries like Greece and Italy, emphasizes whole foods, healthy fats, and plant-based ingredients.
Not all fats are created equal—focusing on heart-healthy options can enhance cardiovascular benefits while mitigating risks. This guide analyzes the pros and cons, offers a structured 5-step implementation roadmap, and backs strategies with clinical evidence.
The keto diet emphasizes high-fat, moderate-protein, and very low-carbohydrate intake to induce ketosis—a metabolic state where your body burns fat for fuel. Calculating your keto macros (macronutrients: fats, proteins, and carbs)
This guide focuses on a practical 7-day meal plan designed to kickstart weight loss by reducing carbohydrate intake, promoting fat burning, and stabilizing blood sugar levels.
This guide provides a balanced analysis of its pros and cons, followed by a structured implementation plan grounded in clinical evidence. We'll explore practical steps to get started, highlight potential risks, and offer actionable tips.
This guide provides a beginner-friendly 7-day meal plan, grounded in clinical evidence, to help you kickstart your journey. We'll analyze its pros and cons, outline a step-by-step implementation, address risks, and offer actionable tips.
I'll analyze the pros and cons of IF, outline what you can (and can't) drink to maintain the fast's integrity, and provide a step-by-step implementation plan backed by clinical evidence
The 5:2 diet, popularized by Dr. Michael Mosley, involves eating normally for five days and restricting calories to 500-600 (typically 500 for women and 600 for men) on two non-consecutive days
The 5:2 diet, a form of intermittent fasting, involves eating normally for five days and restricting calories to 500-600 on two non-consecutive days. Provides a balanced, analytical roadmap to implement it effectively.
The 16:8 intermittent fasting (IF) method involves restricting your eating window to 8 hours per day while fasting for the remaining 16 hours. This approach has gained popularity for its simplicity and potential to promote fat loss by enhancing metabolic processes
If you've ever struggled with energy crashes, weight plateaus, or inconsistent metabolism. We'll explore the fascinating link between your gut microbiome and metabolic flexibility, what this means for health in 2026 and beyond.
You've probably heard buzz about the microbiome and wondered if shedding pounds really shifts things inside. I'm here to guide you through this with clarity and empathy—because your journey to better health deserves reliable insights
If you've ever felt frustrated by diets that don't stick or wondered why some approaches work for others but not for you, you're not alone. Probiotics, those beneficial bacteria in your gut, might hold the key to unlocking sustainable weight loss
If you've ever wondered why some people seem to effortlessly stay slim while others battle constant weight gain, the answer might lie in your gut—specifically, the balance of bacteria there. Today, I want to share insights on the Firmicutes-Bacteroidetes ratio
It's not just about willpower; it's about understanding the biological signals that influence our eating behaviors. If you've ever felt overwhelmed by sudden hunger pangs or irresistible cravings
This phenomenon often ties into something fascinating called "adipose epigenetic memory"—the idea that your fat cells can "remember" previous dietary patterns and adapt accordingly
If you've ever wondered why some people seem to effortlessly maintain a healthy weight while others struggle despite similar efforts, epigenetics might hold the key
If you're feeling stuck with sluggish metabolism or inconsistent energy, you're not alone—I've been there too. Help you enhance your body's ability to switch between fuel sources efficiently.
If you've ever wondered why some days you feel energized and others you're crashing after a meal. We'll explore what metabolic flexibility really means and how it can transform your health.
If you've ever wondered why some foods seem to "rev up" your energy burn more than others, you're not alone—I've asked those same questions in my own journey