A lot of people fall prey to the misconception that weight loss is only possible if you eat bland food, exclude fat, and banish carbs. In actuality, force-feeding yourself tasteless salads and smoothies is a surefire way to fail.
With all the nutritional plans we now have open access to, anyone can slim down while enjoying their favorite foods. And for those who are big on Asian cuisine, an Asian weight loss diet may be just the perfect choice.
As certain East Asian countries, such as Korea, China, and Japan, have some of the lowest obesity and overweight population rates (1), people continue drilling down into their weight loss secrets, desperately hoping to stumble upon a magic fix.
Two of the major factors that contribute to these good rates are their lifestyle and diet. In this article, you will learn about the main principles of the Asian diet. Is it good for weight loss and what are the Asian weight loss secrets that help people stay in prime shape?
The main focus of this Asian weight loss diet is Chinese, Korean, and Japanese cuisine. Despite their differences, there are certain things they have in common.
Practices such as eating in smaller portions, consuming rice as their staple carbohydrate, and eating more fish and vegetables are common parts of the nutritional habits of people from East Asian countries.
However, some of these are not that common for the Western diet. So, based on these practices, you can get an idea of what an Asian weight loss diet is like.
The main rules of the Asian weight loss diet are to increase the consumption of foods that are rich in healthy nutrients and consume less food overall by decreasing the size of your portions.
You’re also highly encouraged to drink lots of water and tea. You can choose any type of tea, but if you want to make sure your diet is authentic, you should go for mostly plain unsweetened green tea.
The Asian weight loss diet doesn’t limit your caloric intake, but some Asian cultures emphasize the idea that you should only eat until you feel 80% full. This dietary plan is quite well-balanced and provides you with all the essential nutrients. It also has certain food recommendations and requirements, such as (2):
Another must of this nutritional plan is to eat slowly and mindfully. You should concentrate on your food and savor every piece of your meal.
Now you know the main rules of an Asian weight loss diet, it’s time to take a closer look at what you’re allowed to eat while following this nutritional plan. The traditional Asian weight loss diet includes the following:
Vegetables are filled to the brim with essential nutrients and fiber (3). Fiber has been proven to prolong the feeling of fullness (4), which is super beneficial if you’re trying to slim down by reducing the amount of food you eat overall.
Some great options include spinach, kale, broccoli, cauliflower, peas, beets, sweet potato, carrots, tomatoes, garlic, onion, bell pepper, and seaweed (5).
Although seaweed is often an ingredient of Chinese, Korean, and Japanese dishes, you won’t come across it in the Western diet.
Seaweed, including kelp, nori, wakame, and kombu, is packed with nutrients and incredibly low in calories. It can provide you with protein, fiber, polyunsaturated fatty acids, iron, iodine, and vitamins A, B, C, and E (6).
Fermented vegetables are also an inseparable part of an Asian weight loss diet. They may help promote a healthy gut microbiome and add to overall wellness (7).
The Asian weight loss diet includes the consumption of a great variety of fruits, which are often eaten as dessert.
Unlike desserts in the Western diet, Asian desserts are light and relatively low in calories. They are also consumed in smaller portions and consist mostly of fresh fruits. They are rich in vitamins and minerals and can provide you with lots of fiber and water.
Some examples include the following (8): citruses (lemons, oranges, grapefruits, limes, and others), apples, pomegranates, pineapples, bananas, and various berries.
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Rice and noodles are the staple foods in the Asian diet. They are consumed as the staple carbohydrate source, and like vegetables, are a part of almost every meal.
Noodles are consumed either as a part of stir-fried noodles, as a separate dish, or in soups. Rice can also be consumed separately or used as an ingredient in various dishes.
Rice, white and brown, is a great source of complex carbs and proteins (9). Brown rice is rich in fiber and micronutrients such as manganese, magnesium, niacin, thiamin, and selenium (10).
Rice isn’t your only option if you pick an Asian diet for weight loss. You’re also allowed to eat millet, barley, soba noodles, and whole-wheat flatbreads.
Seafood is one of the main sources of protein on the Asian weight loss diet. Fish and shellfish are filled with healthy fats, including omega-3 fatty acids (11).
Some health-beneficial fish include wild-caught salmon, tuna, rainbow trout, pacific halibut, mackerel, cod, sardines, and herring (12).
Seafood consumption is considered beneficial to overall wellness and health (13) and plays a prominent role in this nutritional plan.
Mercury contamination in seafood is also a concern, particularly for pregnant and lactating women. They should avoid or limit certain types of fish with the highest mercury content and follow the guidelines of their local health authorities (14).
Another rich source of protein, beans, legumes, and nuts are widely consumed all over Asia. They can be helpful for weight loss and provide you with a great variety and amount of essential nutrients.
One of the most popular legumes in Asia is soy. It’s also an inseparable part of the Asian weight loss diet. There are many products that are made with soy, including tofu, tempeh, edamame, soy milk, and miso (15).
This legume is packed with nutrients such as protein, fiber, vitamin C, folate, calcium, iron, magnesium, phosphorus, potassium, and thiamin.
Read more: How to Eat More Calories: A Healthily Approach
The Asian weight loss diet doesn’t restrict the number of consumed calories, but it does recommend avoiding the following foods:
Dairy isn’t a common food in the Asian diet. You don’t necessarily have to avoid all dairy, but try to cut back on fatty cheeses, milk, and flavored yogurts.
If you’re a dairy lover, you can consume plain yogurts, cottage cheese, and other dairy products, but in moderate amounts.
As is the case with dairy, you don’t have to completely exclude all meat from your diet. You may eat lean meat, but in small portions and perhaps not for every meal. You should also try to limit red meat.
These two types of food include fatty desserts, junk food, unhealthy snacks, and sugary drinks. They significantly increase your caloric intake (16), but don’t provide you with essential nutrients, and therefore should be avoided or limited.
As there’s no one standard Asian weight loss diet plan, you can modify it to your taste and needs. Here’s a sample of a 1-day Asian weight loss diet plan:
Breakfast: Miso soup with tofu and wakame, ½ cup steamed white rice, and ½ cup steamed edamame (in pods).
Nutritional value: 350 calories, 50g carbs, 16g protein, 10g fat.
Snack: Two matcha almond energy balls made with almond flour, matcha powder, honey, and shredded coconut.
Nutritional value: 150 calories, 12g carbs, 4g protein, 11g fat.
Lunch: Grilled salmon (100g) with light teriyaki sauce (1 tbsp), ½ cup cooked brown rice, and 1 cup steamed broccoli.
Nutritional value: 450 calories, 45g carbs, 30g protein, 15g fat.
Dinner: Vegetarian bibimbap with ½ cup steamed white rice, sautéed spinach, shredded carrots, bean sprouts, a fried egg (cooked in 1 tsp sesame oil), sesame seeds, and 1 tbsp gochujang.
Nutritional value: 550 calories, 65g carbs, 18g protein, 21g fat.
Daily Totals: 1,500 calories, 172g carbs, 68g protein, 57g fat.
Explore our Healthy Curry Recipe guide for healthy curry options you can enjoy while following the Asian Diet.
Any Asian dishes can be adapted to support weight loss with proper ingredient substitutions and portion control. Here are some examples of popular Asian dishes that can be made healthier:
Leafy greens, mushrooms, tofu, and broth-based soups are staples of many Asian cuisines. A hearty soup packed with vegetables can be a satisfying and filling meal that is also low in calories.
Use low-sodium vegetable or chicken broth as the base to control your salt intake, and season the soup with herbs and spices such as ginger, garlic, and cilantro for flavor instead of relying on high-sodium sauces.
Avoid using excessive amounts of oil to keep the dish as light as possible, and substitute white rice with brown rice or quinoa for added fiber and nutrients.
To make an Asian-inspired weight loss coffee, try using roasted barley or buckwheat as a substitute for traditional coffee beans. These grains provide a nutty flavor and are rich in antioxidants and fiber. You can also drink coffee made from coffee beans – it’s also rich in antioxidants and doesn’t have a meaningful amount of calories. Just don’t overdo it if you’re sensitive to caffeine.
To keep the calorie intake low, avoid adding sugar or cream, opt for non-dairy milk alternatives such as almond or oat milk, or drink your coffee black.
Green tea is a popular Asian beverage that has been linked to weight loss due to its high levels of antioxidants and catechins, which have been suggested to increase fat oxidation (17).
To make an Asian weight loss tea, brew green tea with hot water and add some fresh ginger or lemon for added flavor and potential health benefits. Avoid adding sugar or honey to keep calorie intake in check.
The Asian diet is often celebrated for its potential weight loss benefits and the fact that it offers a diverse array of foods rich in nutrients. However, as with any diet, it has its pros and cons that are worth considering.
Pros:
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Cons:
Read more: Golden Milk Latte Recipe: A Natural Approach To Improve Sleep
You don’t necessarily have to follow an Asian weight loss diet plan to shed pounds. If you’re not fond of Asian cuisine, you can simply incorporate some of the basic principles into your diet. Asian weight loss secrets include the following:
Asian plates and bowls are in general smaller than those in Western countries. Eating from smaller plates can promote weight loss as it can make you less likely to overeat (23).
If you start to eat from smaller bowls and plates regularly, you should start to notice that you eat less.
If you go to an Asian restaurant, you may notice that they serve a family-style meal. They don’t serve individual portions of a meal, but offer you dishes that are made for sharing.
By sharing your food, you’re limiting your consumption and controlling how much you eat at the same time. You may also tend to eat more slowly when you’re eating in someone’s company, which can help you recognize that you’re full and stop eating sooner.
3 meals a day is a widespread practice in Asian countries. They consider breakfast to be the most important meal of the day, so it shouldn’t be skipped, no matter what.
Having a fixed meal schedule should regulate the energy levels of the body, which may be beneficial for weight loss and a healthy lifestyle.
Soups are great for digestion and can also promote weight loss. They’re filled with nutrients, while being relatively low in calories – especially broth-based soups. In Asian countries, this type of food is a must, and is consumed at least once a day.
The aforementioned 3-meals-a-day rule also serves as a reminder that snacking is off-limits. Although some people may find it easier to diet when they have a snack or two during the day, one of the Asian weight loss secrets is that they do not snack.
This practice is thought to prevent overeating and reduce daily caloric intake.
Asian people are very frugal and are against wasting any food. Rice that they didn’t finish today serves as an ingredient for the next day’s fried rice.
If you stop throwing away leftovers and start eating them instead, this will increase your discipline and ensure that healthy foods won’t be wasted, just like your efforts.
Learn more Asian Weight Loss tips in our previous post.
There is no single country’s diet that is universally “best” for weight loss, as effectiveness can depend on individual preferences and nutritional needs. However, diets that emphasize fruits and vegetables, whole grains and pulses, lean proteins, healthy fats, and controlled portions, such as the Mediterranean or DASH diets, are often recommended for healthy weight management (24). Check out our previous post – Keto-Friendly Thai Food – and further explore healthy Asian diet tips you can adopt. The Korean diet can be beneficial for weight loss due to its focus on vegetables, fermented foods, and lean proteins. Dishes such as kimchi and grilled fish are low in calories and high in nutrients. However, portion control and moderation of high-sugar or high-sodium foods are important for achieving weight loss goals (25). Asian food varies widely, but many traditional dishes are naturally low in calories due to their emphasis on vegetables, rice, and lean meats. However, some dishes, particularly those that are fried or include rich sauces, can be high in calories. It’s important to choose wisely and focus on the healthier options within Asian cuisines. Chinese food can be part of a weight loss plan, especially if you focus on steamed, boiled, or stir-fried dishes with plenty of vegetables and lean proteins. Avoiding fried foods and heavy sauces can help keep the calorie count low. Opt for dishes such as steamed fish, stir-fried vegetables, and tofu for a healthier meal.Frequently Asked Questions
Which country's diet is best for weight loss?
Is a Korean diet good for weight loss?
Is Asian food high in calories?
Is Chinese food okay for weight loss?
An Asian weight loss diet is a perfect option for those who want to slim down and enjoy Asian cuisine. This diet is rich in fish and seafood, fruits and vegetables, beans and legumes, soy, whole grains and rice, and tea.
You’re recommended to eat smaller portions and focus on what you eat in the process. It can be an effective way to shed pounds, which encourages healthy nutrition habits, and thereby promotes sustainable weight loss.
If you don’t like Asian cuisine, you can simply incorporate some of the Asian weight loss secrets into your current diet. For example, try to eat more fruits and vegetables, eat slower, consume more soups, and keep away from snacks. However, before you make any changes to your current diet, please consult your healthcare provider.
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