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Eating out: Lighter Options for Weight Loss

Series 2: East Asian Food

Welcome to the second instalment of my blog series focusing on eating out. In our previous series, we explored Italian cuisine. Today, we're shifting our focus to dining out for East Asian cuisine. Choosing lighter alternatives can contribute to your weight loss journey while indulging in enjoyable dishes. Read on for some pointers for selecting healthier options.

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Japanese Restaurants:


Sashimi instead of Sushi Rolls: Sashimi is simply thinly sliced raw fish without the rice, which reduces the calorie and carbohydrate content significantly.

Miso Soup: Start your meal with a bowl of miso soup, which is low in calories and can help fill you up before the main course.

Edamame: Instead of fried appetisers, choose edamame (steamed soybeans) as a healthier starter.

Grilled or Steamed Dishes: Look for grilled or steamed options like yakitori (grilled skewered chicken) or steamed vegetables.

Brown Rice: If available, opt for brown rice instead of white rice for added fibre and nutrients.

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Chinese Restaurants:


Steamed Dishes: Choose steamed dumplings, steamed fish, or steamed vegetables over fried or sautéed options.

Clear Soups: Opt for clear soups like hot and sour soup or egg drop soup instead of creamy soups like wonton soup.

Stir-Fries with Light Sauces: Look for dishes that are stir-fried with light sauces such as garlic sauce or ginger sauce rather than heavy, sugary sauces like General Tso's sauce.

Vegetable-Based Dishes: Load up on vegetable-based dishes like stir-fried mixed vegetables.

Ask for Sauce on the Side: If you can't resist a saucy dish, ask for the sauce on the side and use it sparingly to control your intake.

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Thai Restaurants:


Tom Yum Soup: Choose clear broth-based soups like Tom Yum soup, which are typically lower in calories than coconut milk-based soups like Tom Kha.

Grilled or Steamed Seafood: Opt for dishes like grilled fish or steamed seafood with herbs and spices for flavourful, low-calorie options.

Salad Rolls: Instead of fried spring rolls, go for fresh salad rolls filled with vegetables and lean protein like prawns or tofu.

Stir-Fried Dishes with Vegetables: Choose stir-fried dishes with plenty of vegetables and lean protein like chicken, beef, or tofu.

Remember to watch portion sizes, drink water instead of sugary beverages, and prioritize vegetables and lean proteins.

With these tips, you can enjoy a satisfying meal while still staying on track with your weight loss goals.

london dietitian

Below you will find a list of well-known East Asian restaurants across the UK, each providing lighter menu choices to assist you on your weight loss journey.

london dietitian

By integrating these straightforward strategies into your dining routine, you can enjoy the essence of East Asian cuisine without compromising your weight loss objectives. Whether it's sushi, stir-fries, or noodle dishes, adopting mindful decisions can keep you aligned with your health goals. So, when you're dining at an East Asian restaurant, keep these lighter alternatives in mind for a guilt-free and flavoursome dining experience!

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