Traditional Chinese dish.
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Traditional Chinese dishes often have healthy ingredients and involve low-calorie cooking techniques. However, Americanized versions of these dishes can include added fats and sodium that boost the calorie counts, making them poor choices if you are trying to lose weight. Instead of giving up dining in Chinese restaurants altogether, learn how to order foods that support your weight loss goals.
Appetizers
Egg drop soup.
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Fried appetizers, such as egg rolls, and fatty options, such as spareribs, contain a lot of calories and saturated fat. Broth-based soups, such as egg drop, wonton and hot and sour are lower-calorie choices. Opting for a serving of soup as an appetizer might also help you eat less at your primary meal. A study published in the journal "Appetite" in November 2007 found that study subjects who ate a bowl of soup prior to their main meals consumed 20 percent less at the meal than subjects who didn't have the soup. The study concluded that consuming soup as an appetizer is a strategy that supports a weight loss plan. Steamed vegetable dumplings are also a lower-calorie appetizer choice -- but stick to just two or three to keep your calories in check.
Entrees
Chicken and broccoli.
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Battered and deep-fried dishes are a "no-no" when you're on a diet. Sesame or lemon chicken, sweet and sour pork and kung pao chicken fall into this category as well. Instead, order steamed chicken with broccoli and have the sauce on the side. If you don't want your entree steamed, choose dishes that are poached, broiled, roasted, or barbecued, as they are usually lower in calories and fat than battered and deep-fried foods. Stir-fried and braised dishes are also usually diet-friendly. Focus on fish, shrimp, vegetable and tofu dishes to minimize your intake of saturated fat.
Sides
Steamed brown rice.
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Steamed brown rice is a good choice for a side dish. White rice, however, is a fair alternative if you stick to a ½-cup serving. White rice contains less fiber than brown rice, but is low in calories -- especially compared to fat-filled fried rice. Ask for steamed or stir-fried vegetables as another side dish. The vegetables contain fiber and water, which will help fill you up without providing a lot of calories.
Considerations
Use chopsticks to slow down eating.
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Chinese restaurants often serve family style -- large platters of food that are meant for more than one person. If you eat out with a group, order fewer main dishes than there are diners to help regulate portion sizes. Use chopsticks to slow down your eating process. Slowing down can help you connect to feelings of fullness before you overeat. Skip Chinese food buffets. Even small amounts of several high-calorie favorites can add up to a high-calorie meal.
FAQs
When looking for a dish, aim for a meal that contains vegetables, lean protein, and healthy fats.
- Steamed Fish or Seafood. ...
- Steamed Buns. ...
- Miso Soup. ...
- Rainbow Stir Fry. ...
- Cucumber and Mushroom Salad. ...
- Chinese Steamed Scallops and Glass Noodles.
We asked nutrition experts for some of their healthiest Chinese food dishes, plus their best menu hacks for sneaking in even more nutrients.
- Moo Goo Gai Pan. ...
- Szechuan Tofu. ...
- Shrimp with Broccoli in Garlic Sauce. ...
- Beef and Broccoli. ...
- Spring Rolls. ...
- Cucumber Salad. ...
- Lo Mein of Chow Fun with Veggies or Protein. ...
- White or Brown Rice.
Chinese diet consists of rice, vegetables, and lean protein sources such as chicken, fish, and tofu such as. One of the most important aspects of the Chinese diet is the emphasis on balance. Meals are typically made up of a combination of different foods, including vegetables, grains, and protein.
Can I eat Chinese food while losing weight? ›
If you don't want your entree steamed, choose dishes that are poached, broiled, roasted, or barbecued, as they are usually lower in calories and fat than battered and deep-fried foods. Stir-fried and braised dishes are also usually diet-friendly.
What is the healthiest Chinese food to order? ›
13 Healthiest Chinese Food Takeout Options
- Steamed dumplings. Dumplings offered at a Chinese restaurant are pockets of dough filled with seasoned meat and vegetables, usually pork and cabbage. ...
- Hot and sour soup or egg drop soup. ...
- Moo goo gai pan. ...
- Beef and broccoli. ...
- Chop suey. ...
- Chicken and broccoli. ...
- Baked salmon. ...
- Happy family.
Some specific dishes that are particularly low in calories in Chinese cuisine include steamed vegetables, steamed fish, Buddha's delight (a vegetarian stir-fry), and moo goo gai pan (chicken with mushrooms and vegetables). These dishes are typically prepared with minimal oil and are packed with nutritious ingredients.
What is the Chinese remedy for losing weight? ›
Some Chinese herbal remedies are thought to help with weight loss, including ginseng, He Ye (lotus leaf), Fu Ling, and Huang Qi. Of course, there's plenty of non-Chinese herbs that have been shown to fight food cravings and boost fat burning, including fenugreek, ginger, oregano, cinnamon, and cumin.
How do Chinese people keep their weight down? ›
In TCM, food is divided into five elements: cold, cool, neutral, warm, and hot. Chinese people hoping to lose weight are supposed to avoid 'cold' and 'damp' foods. Such foods include those rich with refined sugars, baked foods, and dairy products. Chinese people consider tea as a good weight loss tool.
What Chinese drink helps lose weight? ›
Top 7 Chinese Teas That Can Help You Lose Weight
- Pu'er Tea – Reduce Belly Fat. ...
- Hawthorn Lotus Leaf Tea – Detoxifies the Body. ...
- Eucommia Tea – Reduce Puffiness. ...
- Lemon Tea – Suppress Appetite. ...
- Green Tea – Fat-Elimination. ...
- Cassia Slimming Tea – Lowers Blood Pressure. ...
- Black Tea – Decomposes Fat.
Worst: General Tso's Chicken
Named after a Chinese war hero, this fat-laden dish won't help you win any weight loss battles. The breaded, fried chicken is smothered in a sugary sauce. One order clocks in at around 1,500 calories and 88 grams of fat, and it delivers more sodium than you should get in a day.
Generally, fried white rice will not help you lose weight, especially the calorie-filled, soy sauce covered take-out varieties! However, if you're eating a dish similar to our recipe, it's much lower in calories and fat with a decent amount of filling fiber, helping you eat less food during the day.
What Chinese medicine helps you lose weight? ›
Some of the best traditional Chinese medicine herbs for weight loss include He Ye (lotus leaf), Fu Ling and Huang Qi. Bao He Wan, an over-the-counter Chinese weight loss formula, contains a variety of herbs.
How do Chinese actors lose weight? ›
On Douyin, China's version of TikTok, short videos of people talking about her weight loss have been viewed more than 1 million times. Her year of low-carb, high-protein, intermittent dieting, combined with her intense training led to her dropping from 105kg to 55kg. She's inspired people across China.
