As reported by the American Diabetes Association, everyone can benefit from the concepts found in most traditional Asian food. It is known that genuine Asian diets generally contain low-calorie foods that can help you lose weight. But, keep in mind that the only weight-loss plan that will actually work for you is the one you can follow long-term. Therefore, our suggestion is to try out an Asian diet for a week and then you’ll be able to decide whether it's something you can commit to.
- The Fundamental Concept of Asian Diets
In most Asian diets the main focus is on vegetables and grains, with a healthful amount of proteins. They also include smatterings of oils, fruits as well as sauces. Every meal includes vegetables like broccoli, cabbage, mushrooms and chili peppers. Egg noodles and buckwheat noodles, also known as soba noodles, are common grain options in Asian diets, however rice still remains the most important grain of most meals.
Meat, fish and other protein choices are used moderately and served in small portions as side dishes. Fish is a great and healthful protein choice, so make sure to include it in your diet at least twice per week.
- Asian Food Categories
Try to customize your diet by including meals from different Asian countries. For instance India and many South-Asian countries serve flat breads like pita in addition to rice and other grains. However Japanese dishes mainly focus on fish and white rice. Thai menus generally serve curry sauce and richer ingredients such as coconut milk. So, you have the opportunity to mix and match components of Asian cuisines in order to make your diet healthier.
- Example of Meals and Menu
You have many option, but here are just few suggestions: a 1,850-calorie day's menu on an Asian diet could begin with a breakfast bowl containing 1 cup cooked white rice, 4 ounces of tofu, 1 cup of chicken broth and 1 cup of broccoli, served with 1 cup of orange juice. For lunch, opt for a stir-fry with 3 ounces of chicken, 1/2 teaspoon vegetable oil, 1/2 cup of chopped tofu and 1 cup of bok choy served over 1 cup of white rice, then eat a medium orange for dessert and drink 1 cup of apple juice. For dinner you could choose a blend of 2 cups mustard greens, 4 ounces of boiled pork and 1 cup of broth served with a banana for dessert.
- Getting Results
Be aware that obviously there’s no diet or miracle food that will melt away your fat in a week. Weight loss is and should be a progressive, slow process, and your aim needs to be to lose about 1 pound weekly. Regardless the diet, you'll only get real results if you balance your nutrition, use portion control, eliminate high-calorie beverages and eat more non-starchy vegetables.
Opt for unsweetened green tea for most of your beverages, and use herbs and spices to flavor your foods instead of fats and salt. Limiting your calorie intake will greatly benefit your weight-loss efforts. According to the "U.S. News", the average Asian diet provides about 1,600 calories a day, which is a healthy aim for both men and women.
Have you tried the Asian diet to lose weight? How was it? Share with us in the comments below.