It is often challenging to stay fit and healthy, especially when you are surrounded by delicious but fatty food. However, there is a way for you to eat tasty meals while also remaining healthy, and that is through following the Asian diet. What is the Asian diet, and what are the eight ways to lose fat with it? Let us find out.
What is the Asian Diet?
The Asian Diet is the term used to determine the different diets found in Asian countries like Vietnam, China, Indonesia, Philippines, etc. Despite having differences in terms of methods of cooking and preferences in ingredients, these Asian diets have some things in common, and their similarities are compiled into one type of diet called the Asian Heritage Diet.
The Asian Heritage Diet is usually drawn as a food pyramid, similar to the ones found in school textbooks that teach children the proper amounts of food they should eat. At the top of the food pyramid, which is the smallest part, there are red meats and sweet food products. Next to the top portion at the bottom are poultry, eggs, and cooking oil. The third portion is where the fish and shellfish are located. Finally, the most significant part of the pyramid, the base, contains the leafy vegetables, grains, soy-based foods, fruits, spices, and herbs.
Eight Ways to Lose Fat Using the Asian Diet
Now that you know the components of the Asian diet, it is time to apply them for a healthy lifestyle. Here are eight methods to lose fat by following the Asian diet.
Eat More Fruits and Vegetables
Since the Asian Heritage Diet pyramid mostly consists of fruits and vegetables, you must follow it by eating more leafy greens and juicy fruits rather than meats and sweets. According to the Asian diet pyramid, you must consume fruits and vegetables every day, which means that you must incorporate in any dish that you eat for the day. You can add vegetables to salads or stir-fried dishes, or you can just eat a piece of fruit as a snack.
Lower Your Meat Intake
Pork ribs and beef steaks are delicious, but they are sometimes not good for you if you eat them almost every day. To follow the Asian diet, you must first lower your meat intake for only three to four ounces a day, although you can be stricter to yourself and only eat meat every other day. You can substitute meat with vegetables that are rich in protein, such as spinach, asparagus, collard greens, and broccoli. Although vegetables don’t taste as appetizing as BBQ ribs, they are much healthier.
Replace Red Meats with Fish
If you have already become accustomed to eating a lot of red meats like pork and beef every single day, then you might have a hard time adjusting to the Asian diet, which requires you to eat as little red meat as possible. In exchange for these fatty meats, you can opt to eat fish instead, as they are lighter for the stomach and can be partnered with almost any dish because of how versatile they are in terms of flavor. However, keep in mind that when we state “replace,” we do not mean that you should avoid eating red meats entirely. What we meant by the word is that you should replace your habit of eating a lot of red meats with eating plenty of fish.
Consume Rice
Rice is the staple grain in Asia, and most Asians wouldn’t eat almost anything without rice. If you are not a fan of rice, then you might have a hard time following the Asian diet, as most dishes in Asian countries have rice in them. Despite the high amount of carbohydrates found in rice, most Asians don’t experience weight gain, mostly due to the fact that they partner rice with healthy vegetables and meat. You can imagine eating rice like eating a piece of bread since they have almost the same amount of carbs. So, you can replace bread with rice for your meals in order to have a balanced diet.
Slurp Some Noodles
Like rice, the noodle is another staple food in Asian cuisine, and it is also rich in carbohydrates. You can substitute noodles with rice if you don’t like to eat whole grains, but there is a limited number of dishes that you can cook or eat if you plan on only eating noodles. It is better for you to consume both rice and noodles, although not simultaneously in one meal.
Prepare Soup
A perfect partner for noodles is soup, as it allows the noodles to get soaked in the flavor brought by the broth mixed with herbs, spices, and boiling water. A bowl of soup feels very filling to the stomach, but all you consumed in the soup is basically just flavored water. But what adds the flavor to the water are the healthy meat and vegetables that give you plenty of nutrients. You can consume a bowl of soup if you want to feel full without actually eating a lot of food.
Enjoy Steamed Dishes
It is a known fact that steamed foods are healthier than fried ones, as frying often reduces the number of nutrients found in the ingredients used to cook fried food. On the other hand, steamed dishes allows the ingredients to retain almost all of their nutrients while also not coming into contact with cooking oils, which are said to be unhealthy. For a better diet, replace your fried foods with steamed dishes, and you are guaranteed to have healthier food.
Eat Small Portions
Most Asian countries serve their food with only a small bowl, and the small portion of food that they eat in each meal is one of the reasons why many of them don’t get overweight. By only eating in small portions, you will be able to lose weight more efficiently. However, there is a chance where you might get another bowl of food if you are unsatisfied with one, but if you keep repeating the process of only serving small portions for your meal, you can get used to eating food in a small bowl.
There you have it, the eight best ways to lose fat by just following the Asian diet. Of course, having a balanced diet is not enough, as you would also need to integrate cardio exercise and other types of workout for you to lose weight and have a healthier lifestyle.