The Chinese diet and its effect on weight loss

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What exactly is the Chinese diet, and why has interest in it increased recently? Have you ever wondered why most Chinese are in good shape and there are so few obese people, despite all the excellent food? According to a well-known Chinese saying, “To achieve 100% health, we must have 30% regular exercise and 70% a healthy and principled diet.” According to these views, exercise only contributes a small portion to being fit; the remainder is determined by our diet! The definition of a healthy diet and healthy eating in general varies by culture. The Chinese diet will be discussed in this article, along with its advantages and drawbacks.


What is the Chinese diet?

The Chinese diet consists primarily of plant foods with modest amounts of animal protein. Other nations have always commended this diet for its strong ability to fight sickness and extensive use of vegetables.

In addition to creating wonderful meals, Chinese cooking uses nutrition as a therapeutic and guiding principle to help the body adapt to the changing seasons.

The tasty combination of spices and other flavors makes the meals in this diet even more appealing.

In contrast to the Western diet, red meat and fish are offered far less frequently in the Chinese diet, which consists primarily of steamed and fried veggies with rice, noodles, or dumplings.

Garlic and ginger, which aid in food digestion, as well as green tea, which is high in antioxidants, are used in Chinese cuisine.(1)


Why are Chinese and Japanese people fit and of a healthy weight?

You must all be wondering why the Chinese consume rice but don’t gain weight. Chinese rice doesn’t contain carbohydrates like other forms of rice, does it?

Asians consume rice frequently and give it special consideration in the majority of their meals. However, despite eating a lot of carbohydrates and rice, the majority of people in Asia, including China and Japan, are still in good health.

But why aren’t there any others besides this Asian group? There are numerous justifications for this. Chinese and Japanese people, for instance, use less refined sugar.

They substitute natural carbohydrates with greater fiber and delayed digestion, such as brown rice and root vegetables.

They don’t overeat as much as other people do as a result. Despite eating a lot of rice, the majority of Chinese people are healthy for the following reasons:

1. Consuming all food groups

The typical Asian diet has all the nutrients from diverse food groups. In Vietnam, for instance, a large bowl of red meat, noodles, and rice is the typical meal.

Different varieties of meat and vegetables are used to prepare various cuisines in Thailand. This guideline also applies to Chinese people.

They consume meat and vegetables in addition to rice, ensuring that their bodies receive all the nutrients. They are thus healthy and protected from obesity.

2. Physical exercise

Asians are very active people. Chinese people keep skinny because they exercise a lot and burn a lot of glucose. Exercise alone is not physical activity.

Instead, they are very active every day. Consequently, they typically walk to work. Since they are active every day, their blood pressure and lipid levels are stable.

3. less wheat being consumed

Asia is where 90% of the world’s rice is produced. Rice has been grown in some regions for 10,000 years. Typically, the primary unofficial source of glucose is white rice.

People utilize less wheat when white rice is consumed in large quantities. Of course, it is impossible to say for sure if rice is superior to wheat or inferior to other grains.

Of course, eating brown rice is another major factor in the weight loss seen by Chinese and Japanese individuals. White rice consumption raises the risk of type 2 diabetes and leads to weight gain. You must consume all nutrients, especially veggies, to maintain a healthy physique.


What advantages does the Chinese diet have?

In comparison to Western diets, the average Chinese diet has half the fat, 10% animal protein, and three times the fiber. This program is among the best for losing weight and provides a lot of health advantages for the body:

  • outstanding detox
  • increase cardiovascular fitness
  • decreases in blood sugar and insulin resistance
  • lowering LDL, the harmful cholesterol
  • the consumption of entire grains, such as white and brown rice
  • Weight loss quickly


How much weight will we lose if we follow the Chinese diet?

According to the Chinese diet, anyone can lose 10-15 kg of body weight within the recommended 13–21-day time frame by following the food pattern.

Nutritionists, however, do not advise such drastic weight loss in such a short time. due to the body’s significant water loss and increased vulnerability.


Types of Chinese Diet

There are three meal plans available for the Chinese diet for quick weight loss: 21 days, 14 days, and 13 days. However, other medical journals have also discussed this 7-day diet.

Special food items have been included in each of these programs to provide the client with the best opportunity to succeed in losing weight. These diets are extremely tight and restrictive, but they work rapidly and significantly reduce a person’s weight and size.


Items that are acceptable and common in the Chinese diet

Ten common foods used in the Chinese diet are listed below for you to add to your food basket and use:

1: Cucumber (16 calories per 100 grams)

Cucumber is high in vitamins and contains 95% water. The enzymes in this fruit miraculously aid your metabolism and blood circulation.

Cucumber skin also works well to reduce inflammation and improve the clarity of the skin.

2: Spinach juice (25 calories in 100 grams)

Spinach juice has a significant impact on fat burning and contains relatively few calories. This alkaline vegetable eases constipation and lowers the amount of acid in the intestines.

Additionally, the niacin and vitamin C in it help decrease blood triglycerides and cholesterol.

3: Green tea (0.5 calories per 100 ml)

In addition to burning fat, green tea includes aromatic elements that prevent the body from storing fat. This delectable tea’s vitamin B1 and vitamin C content stimulate gastric juice secretion and aid in meal digestion.

Avoid drinking green tea that is overly strong or thick since it affects how much gastric juice is secreted.

Additionally, it’s advised to avoid drinking green tea on an empty stomach as much as possible because it can make some individuals feel lightheaded and decrease their blood pressure.

4: Eggs (144 calories per 100 grams)

Eggs are regarded as wholesome foods in the Chinese diet since they are high in protein and include a number of vital amino acids that the body needs. The protein in eggs makes them the ideal breakfast option because it makes you feel full and prevents weakness throughout the day.

5: Chicken breast (130 calories per 100 grams)

Chinese people eat a lot of chicken breast, which is regarded as the sort of meat with the fewest calories overall. People who desire to follow a low-carb diet must consume this meal because it contains no carbs.

In addition to making you feel very full, chicken breast is high in protein and satisfies the daily and dietary requirements of athletes.

6: Fish (123 calories per 100 grams)

Fish, which includes unsaturated fat and lowers blood cholesterol, is a delicious and extremely healthy dish that is popular in the Chinese diet. The body readily assimilates the abundant protein found in fish.

Because minimal or no oil is required, steaming fish is one of the best cooking methods during the weight-loss phase.

7: Oats (68 calories per 100 grams)

Lysine and linoleic acid, which are included in oats, help prevent cholesterol buildup around the heart and blood vessels. This nutrient is rated higher than rice and is high in protein.

Additionally, it has a large impact on the prevention of high blood pressure, diabetes, and blood fat in the elderly, in addition to having a strong impact on the weight reduction process.

8: Yogurt (60 calories per 100 ml)

According to a study conducted in China, those who ate yogurt lost 61% more fat than those who didn’t.

A significant portion of the active lactic acid included in yogurt helps to strengthen the digestive tract and avoid constipation.

For obese people who wish to reduce weight, eating yogurt instead of carbonated beverages would undoubtedly be a wonderful alternative.

9: Brown rice (50 calories per 100 grams)

Compared to white rice, brown rice has greater nutritional fiber. This form of dietary fiber improves digestion, reduces constipation, and speeds up metabolism, in addition to absorbing water.

Given its many benefits, brown rice will be a great addition to your supper.

10: Broccoli (30 calories per 100 grams)

Due to the high fiber content of broccoli, you will feel satiated longer and eat less. Additionally, it aids in digestion and meal absorption while speedily eliminating waste products and toxins from your body.

According to a Japanese study, broccoli has the highest nutritional content of all the veggies, with the highest ranking for this nutrient.

Additionally, it has unusually high levels of protein, carbs, fat, minerals, vitamin C, and beta-carotene for a food item. A common food in the Chinese weight-loss plan is broccoli.


What items are strictly off-limits in the Chinese diet?

  • In this diet, it is recommended that you avoid eating any meat, particularly beef, hogs, and sheep. Ancient Chinese people used to occasionally eat red meat with vegetables.
  • Refined sugars, comprising carbs and beverages with carbon dioxide
  • Other grain products besides noodles and rice


Four illustrations of Chinese weight-loss diets

In the Chinese slimming diet, four distinct eating regimens are generally recognized:


directions for the 21-day Chinese diet plan

  1. First week: Eat three eggs and three oranges in four meals, and savor lots of sugar-free green tea in between.
  2. Second week: utilize grains such as buckwheat, millet, corn, and rice. The following morning, steam them after soaking them for 24 hours. These items can be used to prepare soup. Throughout these two weeks, consume a lot of green tea and refrain from seasoning your food with salt or sugar.
  3. Third week: You can boil any fruits and vegetables you like, and you can season them with salt and sunflower oil. Green tea and herbal teas are permitted during this week as well.


directions for the 14-day Chinese diet plan

  1. First week: consuming porridge with every meal and drinking sugarless green tea
  2. Second week: using fresh vegetables, either raw or fried in vegetable oil, and sugar-free green tea.


directions for the 13-day Chinese diet plan

You may only utilize the following foods on this diet, and you must drink at least two liters of mineral or boiling water each day:

  1. Brown rice: 300 to 400 grams per day
  2. Vegetables, including cabbage, zucchini, and carrots: 270 to 300 grams
  3. Sea fish: 120 to 150 grams
  4. Eggs: one a day
  5. Fruits except bananas: 150 to 250 grams
  6. Beans: 60 to 100 grams
  7. Milk 1.5% fat: 100 grams
  8. Sugar (optional): two spoons

Salt, sugar, and other similar items are not permitted in any food programs, and the precise amount is not specified for each person.


An illustration of a 7-day Chinese diet

As previously noted, medical publications have also included an example of a seven-day Chinese diet, which we’ll present for you in this section:


  • Breakfast: 2 boiled eggs, 300 grams of broccoli, and 1 apple
  • Lunch: 1 banana and 500 grams of steamed fish
  • Dinner: 2 cucumbers and 500 grams of fruit mixed with low-fat milk


  • Breakfast: 1 egg, 1 banana, and half a cup of yogurt
  • Lunch: 1 cucumber and 300 grams of fried chicken breast with olive oil
  • Dinner: 1/2 cup of oatmeal (oatmeal) + 300 grams of broccoli + one egg


  • Breakfast: 1 piece of corn and half a cup of low-fat milk
  • Lunch: 2 eggs + 1/2 cup of brown rice porridge with red beans
  • Dinner: 1 apple and 500 grams of steamed fish


  • Breakfast: 300 grams of broccoli and 1/2 cup millet groats
  • Lunch: 200 grams of spinach juice, 300 grams of fried chicken breast, and 1 apple
  • Dinner: 1 egg, 1 banana, and two carrots


  • Breakfast: 6 walnuts, 1 apple, and 1 egg
  • Lunch: 500 grams of steamed fish and 200 grams of spinach juice
  • Dinner: half a cup of low-fat yogurt


  • Breakfast: 1 apple, 1 banana, and 1 egg
  • Lunch: 1/2 cup millet groats, 2 cucumbers, and 1 egg
  • Dinner: 200 grams of spinach juice and 300 grams of fried chicken breast


  • Breakfast: a piece of corn, half an apple, and a cup of skim milk
  • Lunch: one egg, one boiled chicken breast, and one cucumber
  • Dinner: two carrots, a cup of low-fat yogurt, and 1/2 cup of brown rice porridge with red beans.


What negative impacts might Chinese cuisine have?

If you have experience with weight loss and dieting, you have undoubtedly arrived at the conclusion that you cannot live your entire life consuming only one permitted food basket.

On the other hand, consuming certain foods consistently over time will cause issues for the body. In this section, we highlight the difficulties with Chinese cuisine and the physical harm it does to the body:

  • sorrow and abdominal bloating brought on by consuming too many vegetables
  • headache brought on by excessive green tea drinking
  • Hypoglycemia and lightheadedness
  • Being forced to deal with the body’s deficiency of calcium and vitamin D as a result of not consuming enough dairy products
  • Gaining weight as a result of eating too much rice and noodles and not knowing how much food to eat
  • increased risk of iron insufficiency as a result of the restriction and decreased consumption of red meat


What diet will take the place of the Chinese diet?

People who are overweight often worry about losing weight quickly, which is why they follow several fast weight reduction plans, including the potato diet, the milk and date diet, the lunch-skipping diet, the carrot diet, and others.

By restricting the amount of food consumed and even skipping some meals, these sorts of diet plans help people lose weight quickly, but they can occasionally have unavoidable adverse effects like starvation, severe hair loss, and certain illnesses.

The Chinese diet falls within this category of diets, despite its numerous advantages. The ketogenic diet is the only common fast-weight-loss diet with few negative effects worldwide.

Determining the precise amount of food and the potential of their daily meal is crucial to the ketogenic diet since it makes it easier for the dieter. With this diet, people can lose 12 to 13 kg in 50 days on average.

Following that, they can build a healthy diet for themselves with the help of a proper diet plan, preventing the excess weight from coming back.

If you don’t want to follow a low-carb diet, there are other slimming diet options that, with the potential for a high food variety and being a daily menu, let you consume any food but in the proper proportion so that you don’t experience malnutrition and lose weight to your heart’s content.


Frequently Asked Questions


What is the Chinese Diet?

The Chinese diet is a diet with little animal protein and a lot of plant-based foods. Because of the diet’s heavy reliance on vegetables, it has a high capacity to fend off sickness.

What are the benefits of the Chinese diet?

Among the advantages of Chinese cuisine are excellent cleansing, enhancing cardiovascular health, lowering blood sugar and insulin resistance, and lowering bad cholesterol (LDL).

Does the Chinese weight-loss diet have any side effects?

Yes. The most significant negative consequences of this diet are a dip in blood sugar, lightheadedness, bloating, and a lack of iron and calcium.



You now have knowledge of the Chinese diet, and you can determine if it will help you lose weight or not. Exercise is only one part of staying in shape; diet is also crucial for fitness and weight loss. Due to its regular consumption of vegetables and ban on salt and sugar, the Chinese slimming plan is one of the most well-known and well-liked diets in the world.

However, it is challenging to follow this diet because of the rigidity and restrictions placed on particular items. In addition, reducing 10 to 15 kilograms in a span of 13 to 21 days is not considered principled weight loss and may leave the body vulnerable, according to nutritionists’ opinions about the Chinese slimming regimen.

In addition, because each person has a different weight, height, and physical condition, the amount provided for each person in the Chinese diet example is inaccurate.


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