Traditional Asian Diet – a diet with taste


The aim:  weight loss, disease prevention, and optimal health.

Ingredients:  amount of protein, carbs, fat and other nutrients they provide. 

The claim:  You’ll lose weight, keep it off, and avoid a host of chronic diseases.

The theory: 

According to the American Diabetes Association, we can all benefit from the concepts found in most traditional Asian cuisine. Authentic Asian diets typically contain low-calorie foods that can help you lose weight. Asians tend to have lower rates of cancer, heart disease, and obesity than Americans, and they typically live longer, too.

Researchers suspect that owes largely to their diet: a low-fat, healthy eating style that emphasizes rice, vegetables, fresh fruit, and fish, with very little red meat.

How does the The Traditional Asian Diet work?

Pros & Cons

  • Diverse foods and flavors
  • Filling
  • If you don’t like rice and noodles, forget it
  • Few guiding resources

Because of different tastes there isn’t one Asian diet.  For example, India and many South-Asian countries serve flat breads like pita in addition to rice and other grains. Japanese dishes often focus heavily on fish and white rice. Mix and match elements of Asian cuisines to make your diet healthier. For improved appetite control, opt for fiber-rich, whole-grain alternatives like brown rice , buckwheat noodles or roti, a whole-grain Indian flat bread. But commonly  Asian diet revolves around daily consumption of rice, noodles, breads, millet, corn, and other whole grains, , with a healthful amount of proteins along with fruits, veggies, legumes, seeds, nuts, and vegetable oils.

Fish and shellfish (or dairy) are optional each day, and you can have eggs, poultry, and something sweet once a week. Red meat is allowed once a month. 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.

Do's & Don'ts

Do: Combine different products

 Eat more fish and seafood.Rice combinations like black, brown, red, or even purple rice are nutritionally denser than white or brown aloneBuild a diet around Asian staples such as bamboo shoots, bitter melon, bok choy, eggplant, kale, leeks, snow peas, taro root and yams.

Do: See Food Differently

Choose just healthy snacks such as seaweed snacks, nuts, dried fruit and seeds. I love pumpkin and sunflower seeds. All are easy to find in nearly every market. These healthy snacks are packed full of micro-nutrients, vitamins and minerals and the choices are limitless.

Do: Eat a 3:1 Ratio Vegetables to Meat

We are not actually talking about potato or sweet potato  Give radishes, radicchio and bitter melon a spot on your plate.

Do:Limit Drinks with Meals

Changing this habit alone will create better digestion of food It's best to add liquids 30 minutes before or after meals, not during.

Expected results:

No diet or miracle food will melt away your fat in a week but this diet can help in it. Weight loss is a gradual process, and you should aim to lose about 1-2 pound weekly. You'll get results if you balance your nutrition, use portion control, eliminate high-calorie beverages and eat more non-starchy vegetables. The average Asian diet features about 1,600 calories a day, which is a healthful goal for both men and women. That’s likely because it’s high in healthy foods that keep hunger at bay: whole grains, vegetables, and bean products, for example

Does it have cardiovascular benefits?

As you can see Asian diets are low in fat, especially the saturated variety, and high in fiber, due to an emphasis on fruits and veggies, whole grains, and rice. And they’re in line with the medical community’s widely accepted definition of a heart-healthy diet that keeps cholesterol and blood pressure in check and heart disease at bay.

Can it prevent or control diabetes?

Such as al component desired for this diet are very healthy and with very low level of sugar the diet appears to be a viable option for both.

Are there health risks?

No indications of serious risks or side effects have surfaced. However, if you have a health condition, talk with your doctor before making major dietary changes.

How well does it conform to accepted dietary guidelines?

Fat. It contains from 20 to 30 percent of daily calories from fat. It is less than daily norm.

Protein. It’s about16 percent, compared with the 10 to 35 percent the government recommends.

Carbohydrates. The Asian diet should keep you around50 percent compared with the 45 and 65 percent of daily calories advised.

Salt.  The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, the limit is 1,500 mg. A sample daily Asian diet menu provided967 mg.

Other key nutrients:

  • A sample daily menu provided31grams. Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion.
  • A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones.
  • It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. A sample daily menu provided717 mg.
  • Vitamin B-12.Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Fish like salmon and trout, along with eggs and yogurt, are good sources.


  • Vitamin D.Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. Usual Asian Diet contain almost 20 micrograms of vitamin D, will satisfy the requirement.

How easy is it to follow?

That depends on you. If you’re not big on rice, noodles, fresh veggies, and nuts and legumes, it might be tough.


Recipes are not very easy to find. You can take one ot the Asian diet-specific books. Oldways’ consumer-friendly tips will make meal planning slightly easier.


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’re making everything, so if something doesn’t taste good, you know who to blame.

How much does it cost?

It’s moderately pricey. It also depends on the range of product you would like to get.

What is the role of exercise?

The Asian diet is only an eating pattern.. But it is generally recommended to do exercises along with any diet for getting better results.

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