Asian Diet Plan For Weight Loss


Asian diet plan for weight loss is one of the widely followed diets for losing weight. This diet plan has proved to be very efficient in reducing fat content and also helps in improving blood circulation.

What is Asian Diet?

There actually isn’t a single Asian diet, as there is a tremendous amount of variety in diets across Asia, which is made up of more 40 countries. However, common traits do exist. Working with the Cornell-China-Oxford Project on Nutrition, Health and Environment, Oldways, a food and nutrition education nonprofit in Boston, developed a consumer-friendly Asian Heritage Diet pyramid that revolves around the daily consumption of vegetables, fruits, nuts, seeds, legumes and whole grains (such as brown rice, millet and buckwheat soba).

The diet recommends proteins like soy, fish and shellfish. Dairy, eggs, poultry and healthy oils should be eaten less frequently. Red meat and surgary desserts should be eaten infrequently. The pyramid also calls for six glasses of water or tea each day; sake, wine and beer are OK in moderation. Remember to stay physically active, and you’re set.

Asian Meal Plans to Lose Weight in 7 Days

Pad Thai vegetarian vegetables udon noodles in a dark background, top view. Vegetarian food in asian style. Copy space

To say that the traditional Asian diet covers a lot of territory, would be an understatement.

When looking at diets from around the globe, it’s always interesting to see how the American diet compares to other cuisines, especially in Asia. While the countries and regions in the largest continent in the world may vary, many people are curious about a Japanese meal plan for weight loss.

Asian Diet Plan Guidelines

To say that the traditional Asian diet covers a lot of territory, would be an understatement. With cuisines coming from countries like Japan, China, India, Thailand, Vietnam, South Korea, Mongolia, and many more, generalizing the dietary habits from this broad of a geographical base is challenging. That said, many of the Asian countries do have some common characteristics when it comes to their dietary practices.

According to Harvard Chan T.H. School of Public Health and the National University of Singapore, the traditional Asian diet plan includes:

  • Rich variety of fruits and vegetables
  • Lots of beans, legumes and nuts
  • Rice and noodles as staple foods
  • Use of spices and herbs with food
  • Fish and seafood for protein
  • Low red meat consumption
  • Whole grains like brown rice, millet, barley, soba (buckwheat) noodles, or whole wheat flatbreads
  • Sweets and desserts consumed sparingly

Green tea is another staple in many Asian diets and for good reason. An October 2014 study published in the European Journal of Clinical Nutrition, found that drinking green tea can increase the amount of fat and calories you burn and help reduce appetite.

Japanese Meal Plan

According to the food-based dietary guidelines for Japan published by the Food and Agriculture Organization of the United Nations (FAO), Japan uses a food pyramid with dietary recommendations that places grain-based dishes such as rice, bread, noodles and pasta at the top, followed by vegetable-based dishes.

The next focus is on fish, eggs and meat dishes, followed by milk and fruit. The pyramid also says to drink plenty of water and tea and to limit highly processed snacks and beverages. Additionally, the Asian diet plan and Japanese meal plan for weight loss place a significant emphasis on controlling portions, which is key to a dieter’s success.

While the FAO guidelines do not list a Japanese meal plan for weight loss, you can use their guiding principles to help develop a weight loss plan that works for you. Some of their beliefs that translate to healthier eating for losing weight include:

  • Keeping regular hours for meals
  • Focus on staple foods for well-balanced meals
  • Eat plenty of grains
  • Include a variety of vegetables, fruits, beans and fish in your diet
  • Avoid excess salt and fat
  • Balance the calories you eat with daily physical activity

How does Asian Diet work?


Do: Enjoy Asian herbs and spices.Learn More »

Since there’s no one Asian diet, you have plenty of latitude in developing your eating regimen. There are certain types of foods, of course, that you’ll want to eat more of. Here are some tips for getting started:

  • Ramp up your consumption of fruits and veggies. Vegetables should be at the center of your plate. Eat plenty of whole grains, such as brown rice, black rice, millet, buckwheat noodles and whole-wheat breads like chapatti, a flatbread often made with whole wheat.
  • Consume nuts and legumes.
  • Eat proteins like soy, fish and shellfish – and think of meat as a garnish instead of the centerpiece of the meal.
  • Drink six glasses of water or tea every day, and consume sake, wine or beer in moderation
  • Eat mindfully. Savor and appreciate the flavors of your food. And pay attention to when you feel full.

How does the Asian Diet Support You?

If you’re looking to start the Asian diet or have already begun your dieting journey, it’s helpful to know the different ways you can receive support throughout the process. Below are a few examples of how the Asian diet can support you:

  • Oldways offers a consumer-friendly Asian Heritage Diet pyramid and other resources to help get you started.
  • There are numerous Asian diet recipes and cookbooks, including “The Asian Diet: Get Slim and Stay Slim the Asian Way.”

What can I eat?



Get ready to down plenty of noodles on the Asian Diet. (If noodles or rice aren’t your thing, this might not be the right diet for you.)



Enjoy this salty snack as a light appetizer before dinner. Fish and shellfish are optional each day, so incorporate seafood as often as you’d like.



Cooking with peas is an easy way to work legumes into your diet. Mix them with a bowl of noodles, blend them into a soup or simply serve them as a side with your main dish.

Herbs and spices

Step up your Asian meals with a burst of flavor. Try cooking with amchoor, chilies, ginger, mint or turmeric.

How much does Asian Diet cost?

The cost of the Asian diet depends on what you choose to eat. While some ingredients like fresh fruits and vegetables can be expensive, many options are available that can help control food costs. For example, cooking a plant-based meal at home with in-season or frozen vegetables, whole grains and soy can be easy on the budget.

Will Asian Diet help you lose weight?

The Asian diet will probably help you lose weight. Research suggests people in Asian countries who follow this dietary pattern weigh less than their Western counterparts. That’s likely because it’s high in healthy foods that keep hunger at bay: whole grains, vegetables and bean products, for example.

  • One study, published in Nutrition Reviews in 2012, analyzed the effect of turmeric, a common spice in Asian cuisines. It contains the active ingredient curcumin, which may help prevent obesity.
  • Even though the Asian diet is linked with weight loss, followers are often compelled to abandon their ways when they move to the United States, conforming instead to the standard American diet. In one study, researchers at the University of California at Berkeley analyzed whether the desire to fit in might cause U.S. immigrant groups to eat fewer healthy foods. They found that Asian-Americans who were questioned about their ability to speak English were three times more likely to name a prototypically American food as their favorite. When their American identity was challenged, they ordered and ate more typically American dishes, consuming 182 extra calories and 12 additional grams of fat per day than they did when their identities weren’t challenged.

How easy is Asian Diet to follow?

The Asian Diet is ranked  

#15 in Easiest Diets to Follow (tie)

Whether the Asian diet is easy to follow depends on your tastes. If you’re not big on brown rice, noodles, fresh veggies, and nuts and legumes, it might be tough. However, from seaweed to lotus root to adzuki beans, the Asian diet offers the opportunity to eat a tremendous variety of foods.

The Asian diet isn’t terribly convenient to follow. Some recipes use several spices and oils, which means a lot of preparation is involved. Recipes for the Asian diet can be found online, or if you invest in one of a few Asian diet-specific books. Oldways’ consumer-friendly tips will make meal planning slightly easier.

You can eat out but traditional Asian diet meals may be tougher to find. Sincethere are no hard-and-fast rules, you can dine out on the Asian diet, though you may have a tough time at standard American restaurants. Scan the menu beforehand to identify healthy choices. And don’t assume that Indian, Chinese or Thai restaurants are serving traditional fare; entrees are often cooked with fewer healthy ingredients and are higher in calories.

You still have to prepare meals. This diet offers no timesavers, unless you hire somebody to plan, shop for and prepare your meals.

Don’t expect any extras. The Asian diet provides no extras.

Feeling full shouldn’t be a problem. Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. With so many fiber-packed whole grains and veggies (and without a calorie cap), you shouldn’t go hungry.

You control the taste. With the Asian diet, you’re making everything, so if something doesn’t taste good, you know who to blame.

How much should you exercise on Asian Diet?

The Asian diet is only an eating pattern. But that doesn’t mean you shouldn’t exercise. Being physically active lowers your risk of heart disease and diabetes, helps keep weight off, and increases your energy level. Most experts suggest getting at least 30 minutes of moderate-intensity exercise – such as brisk walking – most or all days of the week. Other exercises you might consider include traditional Asian exercises such as Tai Chi or yoga.

What food can you eat on Asian Diet?

  • Vegetables and fruits
  • Rice and noodles as staples
  • Tofu and other soy products
  • Seafood
  • Legumes and beans
  • Nuts and seeds
  • Herbs and spices

1 of 3

Do: Enjoy Asian herbs and spices.

These include basil, chiles, curry leaves, masala, mint, parsley, pepper, turmeric and wasabi.

2 of 3

Do: Think Asian.

Build a diet around Asian staples such as bamboo shoots, bitter melon, bok choy, eggplant, kale, leeks, snow peas, taro root and yams.

Don’t: Go for the red.

Try not to eat red meat more than once a month. Fish and poultry are OK more frequently.


What food can’t you eat on Asian Diet?

  • Highly processed foods
  • Butter

What foods should you limit on Asian Diet?

  • Alcohol
  • Sugary desserts like cookies, ice cream and cake
  • Meats

Tips for Healthy Weight Loss

Regardless of the diet or meal plan you choose to follow, there are some basic principles to consider when it comes to losing weight. The Academy of Nutrition and Dietetics advises anyone wanting to lose weight and keep it off to steer clear of any diet that claims rapid weight loss doesn’t include exercise as part of the plan, requires you to follow a rigid menu or eliminates entire food groups.

Instead, make sure to choose from a wide variety of fruits, vegetables, lean protein, complex carbohydrates and healthy fats. As far as calories, the number you need to eat each day to maintain your weight depends on a variety of factors including your current weight, activity level and age.

In general, the Academy of Nutrition and Dietetics says women need between 1,600 to 2,400 per day, and men, 2,000 to 3,000 calories per day. The lower end represents a sedentary lifestyle, while the higher end is for people who are very active.

The Centers for Disease Control and Prevention says a safe weight loss of 1 to 2 pounds a week is recommended for most people. To meet this goal, you can reduce your daily calories by 500 if you want to lose 1 pound or by 1000 calories if you want to lose 2 pounds per week.

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