The traditional Eastern diet for weight loss is based on a balanced diet and is an effective and safe way to reduce weight and overall recovery. Over the centuries, the Asian way of eating has been developed taking into account the physiological needs of the body, and therefore refers to healthy weight loss methods, since weight loss without harm to the body can only be achieved by slowly burning calories over a long period. Weight normalization occurs after 3 months, and its loss is about 10-15 pounds. (1, 2, 3)
Traditional foods in the Eastern diet for weight loss are very diverse and are considered the most useful. No wonder residents of the East are characterized by longevity and health. Many chronic diseases that are widespread in Western countries, such as heart disease, cirrhosis, and obesity, are rare in Asia. Instead of prohibitions and restrictions, the Eastern diet for weight loss offers balance, with daily calories from 1,200 to 1,400. (1, 2, 3)
The main products of the Eastern diet for weight loss for 10 days.
Oriental recipes are as varied as the East itself. Although each Asian country and region has its culinary styles, several essential characteristics unite them. This is primarily the consumption of large amounts of plant foods, soybeans, spices.
The most common component of the food is rice, often flavored with fermented soy sauce or spices. Rice grains have acquired almost sacred status in Asian societies, where they are prepared in a variety of ways. The recipes use combinations of white, brown, black and even red rice, but it is served not only as a main course but also as an addition to food. (1, 2, 3)
In addition to rice, the sources of complex carbohydrates are millet, corn, noodles, and bread. A frequent component of dishes is potatoes, but not ordinary, but sweet yam, which has excellent nutritional value and is rich in antioxidants.
Eastern diet for weight loss – Vegetables.
Consume daily and in large quantities. Traditionally, in recipes, you can find carrots, Chinese cabbage, asparagus beans, radishes, leafy greens, onions, seedlings, mustard cabbage, daikon, okra. It is not necessary to cook only Asian vegetables. They are equally well replaced or complemented by the more familiar to us: eggplant, zucchini, pumpkin, cherry tomatoes, Bulgarian pepper, all kinds of cabbage, cucumbers, celery, and others. Vegetables provide the body with fiber, vitamins, and minerals. (1, 2, 3)
Many fruits are used as a supplement to the diet and are consumed raw, but you should not get carried away because of the high content of fructose. Unsaturated fatty acids also come from vegetable oils used in cooking, for example, sesame oil, corn oil, soybean oil.
In the Eastern diet for weight loss, nuts and legumes are the primary sources of vegetable protein. Soybeans are consumed in many forms, for example, tofu, soy milk, and soy flour are used almost daily. Nuts and seeds also play a vital role in the Eastern diet for weight loss, providing the body with essential proteins, unsaturated fats, and minerals. Separate attention deserves protein-rich mushrooms, which are very popular in many Asian countries. (1, 2, 3)
Traditional Asian cuisine uses various kinds of fragrant spices, which give food a brighter and more vibrant flavor. Favorite spices include leeks, garlic, turmeric, curry, ginger, soy sauce, a mixture of peppers and herbs. The Eastern diet for weight loss supports the practice of eating seafood on a regular basis. The diet should include fish, sea kale (required), shrimp, squid (if possible).
Poultry (chicken, turkey) and eggs are used as ingredients for main courses. Red meat is consumed very sparingly, no more than once in 1 week and small portions.
Eastern diet for weight loss – Power principle
Diet is based on frequent and small meals. Most of the carbohydrates accounted for breakfast. From the liquid welcome green tea, water, herbal teas. Products are fried over high heat in a minimal amount of butter, grilled, baked and boiled. (1, 2, 3)
Bread is recommended to use wholemeal flour or pita bread. The volume of servings is no more than your palms stacked with a boat. Meat in half palm. Salads are seasoned with one spoon of butter if desired. Dairy products are not a component of most Asian diets. If you still decide to include them in your diet, then consume in a limited amount and low-fat content, and best of all prefer soy and coconut milk.
A sample menu of the Eastern diet for weight loss for 10 days
two eggs with toast, a salad with cucumbers, peppers and tomatoes;
noodles with roasted carrots, sweet peppers, zucchini slices;
sweet potato puree and grilled vegetables;
millet porridge with slightly roasted leek and eggplant.
walnuts (30 g)
a glass of soy milk.
lentil puree soup, cabbage salad, carrots, corn, greens and curry seasonings with chicken pieces;
chicken soup with noodles, Chinese cabbage, and greens, chicken with broccoli and cauliflower;
mushroom soup with a spoon of rice and tofu cheese, fish in foil with carrots and sweet potato slices;
thick vegetable soup, chicken curry with grilled vegetables;
rice with lean pork or beef pieces, daikon, and carrot salad.
salad of 2 small cucumbers with greens, tofu cheese, dressed with lemon juice and sesame seeds;
two rolls of lettuce or Peking with hummus;
vegetable salad with corn, shrimp or squid ;
beans in tomato sauce with tofu;
sea kale with sesame, carrots, and daikon, boiled egg;
Omelet with mushrooms, greens in pita bread.
After five days, the menu is repeated.