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The Chinese Diet

The Chinese Diet

Millions of healthy Asians can't be wrong!

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It's a well-known fact that Americans are amongst the heaviest and most unhealthy people in the world, largely as a result of the way Americans eat. The Western diet is typically high in saturated fats, red meat, enormous serving sizes, preservatives and quick-fixes like fast food. Many people are starting to look across the globe at healthier lifestyles that they can easily mimic to lose weight and live healthier themselves. The Asian Diet is one such lifestyle that is being modeled.

Asian countries, such as Japan and China, have some of the healthiest people in the world. There is little incident of heart disease, diabetes, cancer and other weight-related illnesses that plague the U.S. and other Western countries. It was also announced recently that Japanese women have the longest lifespan in the world, much of which can be attributed to their diet.

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  • The diet has the ultimate proof of its healthfulness and has helped millions of Asian people.
  • None to speak of

Asian diets are typically rich in fish, rice, soy, fruits and vegetables and tea. The Asian Diet offers generous amounts of fiber, antioxidants, vitamins and minerals, protein, iron and calcium. Dairy and meat are consumed sparingly.

Each day, as part of the Asian Diet, you should consume:

  • Grains such as rice, noodles, corn and potatoes
  • Fruits and vegetables, with cabbage, scallions, dark leafy greens, bananas, grapes and pineapple being amongst the more popular varieties
  • Nuts and legumes, which can include soy products
  • Vegetable oil for cooking, as it is an unsaturated fat

Other inclusions of the Asian Diet are eggs and poultry as part of a few meals each week, dairy and fish as desired. Dairy is not a traditional part of an Asian Diet. Osteoporosis is not typically a concern amongst the Asian culture, as lifestyle and other calcium sources usually alleviate any problem. However, Americans choosing to include dairy should seek low- or non-fat milk and cheeses. Red meat should be consumed in limited amount, not more than a few times a month.

The Asian Diet isn't strictly about what you eat. What you drink and physical activity are also very important. Alcoholic beverages are not restricted, it's just encouraged to consume them in moderation. Teas are very popular, most notably green and black, and are known to provide medicinal benefits as well, including antioxidants, and build immunity toward some types of cancer.


Regular exercise is key to enjoying the benefits of an Asian lifestyle. Biking, walking and other physical activities will especially drive results of the Asian Diet, as well as help you lose weight and prevent disease.


The results speak for themselves. The Asian Diet has the ultimate case study- the Asian population! That doesn'tt include most food you get at American Chinese takeout, though. Otherwise, following the traditional eating habits of the Far East will certainly lead to a healthier you.

Common MisspellingsCommon Misspellings

Asan diet, Asain diet, asian deit

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(Page 1 of 2, 25 total comments)


The problem is added sugar, not saturated fats or protein. It is the added sugar in what we know as "processed" foods that make us sick and fat. This is now being understood within the field of endocrinology.

posted Feb 28th, 2018 3:45 pm


Nothing better than a stir fry. So quick and easy. Palatable. However, please be careful about eating outside your culture. American Asians are epidemically getting diabetes and they are not overweight. Why is that? Why are most Americans with Type II Diabetes overweight. Because of culture. Asians are naturally lean. They have different sized intestines. They don't tolerate milk. I, as a European descendant have no problem with milk. Just be mindful that all cultures have their pros/cons for certain foods. Asians are totally different than Europeans.

posted Nov 11th, 2015 7:58 pm


Im and expat in Hong Kong from USA. I can tell you since I been here, I seen 2 neighbors pass away of heart disease from a massive stroke at age 61-65 wiered she was thin and just spoke to her last week on the elevator.. It is very common. My mother in law has diabitis and very high blood pressure and just last year my father in law passed due to kidney failure from years of smoking and poor diet. Asians tend to have smaller viens according to his Dr. a poor diet in canola and olive oil fried foods is the worse thing for asians with out intense excercise. There is loads of fresh foods and huge selections of seafood but he never liked fish although my motherinlaw steams fish but with heavy soy sauce like in all her cookings or stir fry all other dishes from vegetables to curry. I suspect heavey manmade oils and soy with to much white rice and no intense excercise even though they walked all there life. Now I take my wife to run not walk for 30 minutes everyday and she is doing way better. I figure we all need to get back into hunter mode as that is what the human is designed for and lay off the man made oils and try go steam or raw.

posted Apr 11th, 2012 2:38 am


The Asian diet. We eat what we had. Rice and vegetables are plenty. We love salty, sour, spicy flavors to help the foods more appetizing. Fats, sugar, meats were hard to come by and expensive, so if we had been any other race with the same availability of foods then the Asian diet is just a stereotypical name. What it all comes down to is what you are as far as your physical appearance, weight, whatever is from what you eat, period

posted Jan 12th, 2012 5:54 pm


The Asian diet. We eat what we had. Rice and vegetables are plenty. We love salty, sour, spicy flavors to help the foods more appetizing. Fats, sugar, meats were hard to come by and expensive, so if we had been any other race with the same availability of foods then the Asian diet is just a stereotypical name. What it all comes down to is what you are as far as your physical appearance, weight, whatever is from what you eat, period.

posted Sep 1st, 2011 5:15 am


I hate to rain on your parade, but Americans do live longer than the Chinese.

posted Apr 13th, 2011 1:39 am



They eat a ton of fish that's why they are also very smart. I've just increased my intake of fish oils and this past month I've seen such an improvement in the way I think. You really can't go wrong with the Asian diet.

posted Mar 18th, 2011 1:47 am



@ Lou

if people from Asia are naturally thin then how do you explain that Asians who follow the western diet are fat?

People who are thin, in general, are those who follow healthy diets. Like the Asian one.

posted Feb 13th, 2011 9:27 am



I have known a few asian people all my life and I have to say that I have never seen non asians that eat as much as they do! When we go for chinese food or go to their homes to eat we eat at least the amount of 3 people per one person. I can only imagine what 700 million people in Asia must be eating and how can this world support their eating lifestyle. When we go to dim sum occasionally, I watch as most of the asian customers feast and feast and feast...yes, we do have poor diets in the north american world but our food consumption is NOT comparable to the vast amount of asian food consumption, whatever it is meat, fish, veggies, carbs.. Believe it or not.

posted Feb 8th, 2011 3:39 am


As an Asian myself, Vietnamese, it's true that we consume a large portion of vegetables, particular fresh and uncooked. Asians, in general eat alot of vegetables, but Vietnamese especially eat them mostly raw. Of course we have sweets< which are mostly made of ingredients such as: rice, beans & fresh fruits. We also have fried items which are usually accompanied by a healthier dish. A majority of our dishes consists of fresh vegetables:
1. we add them to our extensive selections of noodle dishes--dried/soup
2. it is use as a side dish to accompany a more rich, salty dish and w/ rice
3. it is eaten in place of rice along with a rich, salty dish--though rice plays a major part of our diet, we don't always eat rice--we ear a lot of dishes that consists of just a meat & plenty of raw vegetables such as: mint leaves, basil leaves, cilantro, lettuce, beansprouts, onions, cucumber, etc..

there are numerous examples, these are only a few.

I am now 38 years old, have lived in the US since the age of 3. I see that it is very true about how eating habits & lifestyles play a very big part of our health.

As my siblings & I got older, it got harder to have that traditional family-style meal we Orientals are used to, due to school & work. We have always eaent together. Our family meals consists of at least 2 dishes aside from the rice. It was either a meat or fish dish & a soup or vegetable dish. The soup dish is not the American type of soups. THese soups are eaten with the main dishes, not before. I like to add the soup directly to my rice because it is sooooo good. It also make you eat less & get you full faster.

Though I grew up here practically all my life, I can never survive on American or any other type of food alone. Occasionally I would crave for American dishes due to the media, but would always regret it afterward. It always make me feel weighed down & sluggish. It's a horrible feeling.

posted Jan 3rd, 2011 1:10 am



Seems like common sense. Fruits, veggies, seafood, rice, etc are all good for you (especially exercise). And like froggystyle said, it's well know that the Asian diet is healthy, so why not imitate it.

posted Nov 18th, 2010 4:32 am



I love food, food is my best friend.

posted Nov 16th, 2010 3:09 pm



Terrible advice! "Grains such as rice, noodles, corn and potatoes" are just converted to sugar in the body. Americans' produce the most grains, and we're in the worst health... think about it. "Vegetable fat for cooking?!?!" Vegetable fat is cooked at such a high temp during production that it's chocked full of free-radicals (aka cancer causers) and has such an unbalanced Omega-6 to Omega-3 ratio it's incredible (Soybean oil is 46:1... you should only eat foods that will give you an overall ratio of 1:1). There is NOTHING wrong with saturated fat. That old wives tale has run its course but people like you refuse to let it die by posting these asinine articles. And finally, legumes... they cause inflammation aka heart disease.

My experience with an "Asian" diet is it contains SOME rice and noodles as a side dish, meat, fish and a lot of vegetables. Notice there isn't any fake food like HFCS, or processed "food" that comes in a cellophane wrapper?

Not to mention, how many American's ride a bike to work or exercise daily?

posted Jun 15th, 2010 6:46 pm


What I find funny is that white people are just genetically bad when it comes to weight gain. I am Chinese and I eat enormous portions of stir-fried red meat. I also eat enormous portions of white rice daily. When I mean enormous, I mean 3 cups of rice and 1 pound of meat per meal. I am 20 years old and in extremely good shape and played varsity football and basketball all throughout high school. I do not want to hear this rubbish about the Asian diet having smaller portions. All you real Asians know that we eat a ton of food, its part of our culture. The fact of the matter is that white people can be naturally fat and nothing will help them.

posted Jan 19th, 2010 8:41 pm


i lost almost 20lbs on asian diet . it wasnt even popular then. i'm a total diet junkie. low carb, low fat, low protein. so far, i've lost 60kgs :D i love all diets!!!!!!!

ym : elysylebeauty

posted Nov 8th, 2009 11:11 am


I am an Asian that grew up in Canada and have lived the last 12 years in the United States. My husband is German. The past three years of our married life together I could not stop gaining weight! January of this year I was 28 lbs above my ideal body weight. I snored so loud at night my husband couldn't sleep, couldn't stand looking at myself in the mirror. I read Randine Lewis' "Infertility Cure" which is based on Asian medicine. I realized the diet that was best for me was the one I grew up with, as my mother cooked a very traditional Asian diet and I cooked similar food for myself when I was single. Only small amounts of stir-fried meat, lots of veggies, seafood and plenty of rice. I've tried different diet methods but always relapsed. With the Asian diet, I don't count calories, I just eat what is appropriate, I don't feel hungry, and I lost all the excess weight gradually in 7 months, doing no exercise except occasional yoga. "The Tao of Healthy Eating" was also a helpful book.

In the past, I've lost weight with vigorous exercise, severe calorie restriction, and it worked, but it was unsustainable. Following Asian dietary principles, I believe this will be sustainable as there is no sense of deprivation. My snoring is gone, the occasional acne I had is non-existent, and I look a lot better than I have in years! Incidentally, my husband and I have a food divorce. Traditional chinese medicine looks at people's constitutions - simplistically, if one is cool (like me) cooked foods, including veggies and even fruit work better, for hot constitutions (like my husband) - salads, as he loves to eat, and which I tried to eat with him works well for him.

Interestingly, the traditional Asian diet is not much different from the components of an anti-inflammatory diet.

The culprits in western diet --> wheat, dairy, sugar, too much meat --> obesity, arthritis, cardiovascular disease, diabetes, acne, psoriasis, etc. etc.

posted Sep 27th, 2009 10:08 am


Does your book contain ideas or suggestions for a daily meal plan?

posted Mar 16th, 2009 8:27 pm


I have written a book, "The Asian Diet: Simple secrets for eating right, losing weight, and being well" published by Findhorn press. http://www.theasiandiet.com It explains the main principles of the Asian Diet, things that will bring you into balance if you adhere to them. Eat white rice, other grains, cooked vegetables, little meat, little to no dairy, little to no processed foods, drink green tea. It will be available on amazon next week and is currently available on findhornpress.com. Please check it out, I think it could help a lot of people. If we eat like the Asians, we will look like the Asians (thin). When they start eating like us, the look like us (not thin).

posted Mar 15th, 2009 12:53 am



Rymel ! Your comments are hilarously funny ....and absolutely the truth ! Thank you !

posted Mar 5th, 2009 1:48 pm

Jason Bussell

The traditional Asian diet is a very healthy way to eat adn live. ZI am an acupuncturist/herbalist who imparts the principles to all of my patients. They have asked where they can read more about it, so I wrote a book. It's called "
The Asian Diet: simple secrets for eating right, losing weight, and being well" published by Findhorn press, due out in April 2009. has more information about it.

posted Feb 26th, 2009 1:19 pm


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