Between the crispy spring rolls, the chain sushi and the all-you-can-eat buffets, the Asian restaurant is often scary when you’re watching your figure. A dietitian goes there without stress, however, because she almost always orders the same menu. A menu designed for pleasure, but also for satiety. And this is where it gets interesting.
Japanese, Chinese or Thai cuisine is full of fish, vegetables and fragrant broths; enough to compose a real slimming menu. For dietician Reema Pillai, there is no need to deprive yourself to stay in balance, it all comes down to a few strategic choices. His idea: focus on proteins, limit fried foods and tame the sauces to stay in shape without neglecting dessert.
Asian restaurant: the dietitian’s winning choices
According to Reema Pillai, the first instinct is to choose foods that are minimally processed and rich in protein. Salmon or tuna sashimi comes first, very filling and a source of interesting fatty acids. As a starter, she favors edamame or steamed ravioli, much lighter than their fried versions. Same logic for seaweed or cabbage salads, which add volume to the plate without increasing the calories.
Caroline Schwob, specialist in ketogenic diet, goes in the same direction: , explains Caroline Schwob, author of , cited by Femme Actuelle. For Japanese, she also recommends miso soup, grilled skewers, crunchy salads and sauces served separately, to measure out the sugar and salt yourself.
His typical menu at a Japanese restaurant to stay in shape
Concretely, the dietitian often starts with a bowl of edamame, miso soup or wakame salad. For the main course, she chooses a plate of sashimi complemented by a few simple sushi or makis, in order to enjoy the fish while limiting the quantity of rice. Adding a salad of cabbage or seaweed helps increase fiber and the feeling of satiety.
As for seasonings, she asks for salty soy sauce rather than sweet, and teriyaki sauces or Japanese mayonnaise separately, in small quantities. Tempuras, fried gyozas and beef and cheese skewers remain for special occasions. For the accompaniment, a small bowl of white rice is preferable to Cantonese rice or fried noodles, approximately twice as many calories per weight because they are very rich in oil.
Chinese, Thai, buffet: adapt the menu without getting bigger
For Chinese or Thai, the dietician opts for fresh spring rolls or a salad of bean sprouts, green papaya or shrimp, with the sauce served on the side. As a main course, she recommends shrimp or chicken with vegetables, beef with black mushrooms or shrimp with lightly sweetened coconut milk. She avoids thick steamed pastries, made with rice flour, which provide around 22 g of carbohydrates per 100 g.
She relies heavily on sharing dishes to taste everything without exaggerating the portions. Water or tea replace sodas and sugary alcohols. For dessert, fresh coconut or fruit remain the lightest allies, while coconut flan or donuts are reserved for more occasional cravings. Reema Pillai reminds us that consistency is more important than perfection: adjusting the rest of the meal a little allows you to include a dessert without guilt.
What to eat at an Asian restaurant to avoid gaining weight?
Choose sashimi, edamame, soups, salads and stir-fried vegetable dishes with a little white rice.
What dishes to avoid in Asian restaurants when you’re watching your weight?
It is better to limit fried foods, Cantonese rice, fried noodles, sweet sauces and very rich desserts.
Which dessert to choose at an Asian restaurant while staying in shape?
The best options are fresh fruit or fresh coconut, in small portions.
