Losing weight is great with an Asian diet. Menu ideas for 5 days

If you want to lose extra pounds or want to improve your eating style without starving yourself, choose the Asian diet.. In addition, the mode also brings health benefits!

The Asian diet is based on the dietary principles of the East, where people eat more vegetables, legumes, fresh fruits, fish, whole grains, nuts, seeds and fish, but less dairy products, sugar, processed foods and red meat.

This regime differs from other Western diets in that it focuses on small portions and moderation is key. Equally important is daily exercise, as well as rest, which will have a positive effect on body weight and well-being.

What to eat and what to avoid

The following foods and drinks can be consumed in moderation on the Asian diet: green salads, fish, legumes and beans, nuts and seeds, fruits, tofu and soy products, unsweetened tea (especially green and black), whole grains, herbs and spices, vegetables, rice and noodles, shellfish, beer (in moderation), wine (in moderation), healthy oils (such as sesame or peanut), eggs and white meat.

At the opposite pole, you need to limit: red meat (consumed only 2 times a week, about 100 g/serving), dairy products, unhealthy fats, sweets and drugs containing sugar, juices and sweetened drinks.

What are the health benefits

The Asian diet has been proven to help you stay healthy by:

1. Lose extra pounds. This effect is due to limited consumption of sugar and processed foods;
2. Helps prevent and control type 2 diabetes, because the emphasis is on eating foods that control blood sugar, such as whole grains, legumes and healthy fats. In addition, foods that increase the glycemic index, mainly sweets, are limited in the diet;
3. Reduces the risk of heart disease, because by eliminating sugar and red meat from your diet, you will improve your blood cholesterol and triglyceride levels. In addition, eating fish helps reduce the risk of heart disease;
4. Supports Gut Health thanks to foods rich in fiber and nutrients that support digestion.

Sample menu for 5 days

Ideally, focus on three main meals a day with two snacks. It is also recommended to drink daily 8 glasses of water, 1 cup of green tea, as it promotes fat burning.

First day

Breakfast

• Omelette with vegetables

Snack

• 1 seasonal fruit

Dinner

• Noodles soup
• 1 cup green tea

Snack

• 10 almonds

Dinner

• Tofu with rice and vegetables

Second day

Breakfast

• Oatmeal or millet porridge

Snack

• 10 walnuts

Dinner

• Chicken with peanuts, broccoli, carrots, peppers and brown rice or buckwheat in a frying pan

Snack

• 1 vegetable
• 1 cup herbal tea

Dinner

• Salmon with salad

The third day

Breakfast

• Boiled eggs with vegetables

Snack

• Pineapple or 1 seasonal fruit

Dinner

• Chickpea and Lentil Curry

Snack

• 1 small bowl of fresh fruit

Dinner

• Shrimp or fish with vegetables and brown rice

Fourth day

Breakfast

• Unsweetened millet porridge

Snack

• 1 fruit

Dinner

• Steamed fish with beans and salad

Snack

• 1 bowl of fruit

Dinner

• Chicken, green beans and salad

Fifth day

Breakfast

• Omelette with vegetables

Snack

• 1 handful cashews

Dinner

• 100 g lean beef with green beans and buckwheat or quinoa

Snack

• Berries

Dinner

• Fish with cabbage salad