Adding high-quality protein is the key to maintaining muscle mass and boosting metabolism while losing weight.

Of all “golden” nutrients, tofu dominates the chart due to its high protein content and extremely low calorie count.

With its light texture and versatility, tofu has become a powerful weight-loss tool favored by many A-list stars in the South Korean entertainment industry.

According to HK1screen goddess Song used to have a “full” figure when she first entered the entertainment industry.

She shed the 17kg by having normal breakfast and lunch, but completely replacing dinner with tofu and having a balanced diet and regular exercise.

Another Korean actress, Jung Chae Yeon, has also lost weight by using this method.

In 2015 she weighed 64kg while preparing for the launch of the girl group DIA.

She then regularly ate soft tofu and drank soymilk, and ate only cherry tomatoes when hungry.

Thanks to this and some high-intensity dance training, she 16kg in three months.

Another actress, Shin Se Kyung, elevated the method with creative recipes. On her personal YouTube channel, she shared dishes such as “tofu pasta” and “tofu lasagna.”

By replacing the high-calorie noodles with tofu, she ensured sufficient protein intake while reducing the calories, all while feeling sated for longer.

Tofu is protein-rich food. Photo by Read/Bui Thuy

Nutrition value and weight-loss benefits of tofu

Low in calories, rich in nutrients

100g of tofu has only 76 calories.

Protein from tofu is easily absorbed and helps maintain muscle mass. It is also rich in calcium, iron, zinc, potassium, and vitamin B.

Low Glycemic Index (GI)

Helps control blood sugar, maintain satiety and prevent sudden cravings.

Boosting metabolism

The protein helps increase muscle mass, which then helps boost metabolism.

Reduces water retention

The potassium content in tofu supports the elimination of excess fluids, improving bloating and swelling.

Hormonal balance

Contains isoflavones (plant-based estrogen), which help balance hormones and support anti-aging.

How to choose tofu to effectively lose weight

Not all tofu helps you to lose weight. Choosing the right kind is crucial:

• Recommended: Hard tofu (white tofu), soft tofu, frozen tofu. These are the least processed types of tofu, which will retain nutrients and have a low calorie count.
• Avoid: Thousand-layer tofu (often mixed with starch and oil), fish tofu (contains many seasonings and additives), pre-fried tofu and fried tofu skin. These varieties are high in oil and salt, the “enemy” of weight control.

Tips for eating tofu the right way

• Golden hour: You should eat tofu for breakfast or dinner. Especially before menstruation, tofu helps reduce water retention and stabilize cravings.
• Smart combination: Pair with green vegetables (such as tomatoes and broccoli) or quinoa to increase fiber intake.

Healthy preparation
Prioritize steaming, boiling or light pan-searing with minimal oil. You can cook it with miso soup or seaweed to add micronutrients and support digestion.

Although tofu is healthy, avoid overeating to prevent kidney strain or bloating.

The recommended amount is 150–300 g per day. Most importantly, don’t rely solely on tofu, but combine it with a wide range of foods to ensure balanced nutrition.