Chinese diet options and menus for weight loss

Table of contents:

Chinese diet options and menus for weight loss
Chinese diet options and menus for weight loss

The rules and principles of the Chinese diet, permitted and prohibited foods, contraindications to the diet. Menu for a week, 14 days, 21 days. Results and reviews.

The Chinese diet is one of the more unusual but effective diets around. It requires a lot of willpower, but the results will not be long in coming. The Chinese diet for weight loss helps to cleanse the body of toxins, speeds up metabolism and gives an extraordinary feeling of lightness.

Basic rules of the Chinese diet for weight loss

The classic Chinese diet for weight loss

If a person decides to try the Chinese diet on himself, it is important to understand that it involves rather strict restrictions.

The Chinese have long tried to maintain a balance in their diet known as "yin" and "yang". Yin refers to food that contains a large amount of liquid. These include rice, vegetables, fruits, egg whites, and foods that contain soy. "Yang" is "dry" food: nuts, seafood, chicken meat. The main task of the Chinese diet is to maintain this water balance.

The main product that fits both yin and yang characteristics is rice zhou. This is a Chinese dish prepared with a special recipe. Rice itself is dry when raw, but when cooked it becomes damp and not crumbly.

Based on the balance of "yin" and "yang", there are 2 types of Chinese diet:

  • Classic… With such a dietary restriction, you can eat not only rice, but also other foods allowed in the Chinese diet. The classic diet is much healthier and safer than the extreme one.
  • Extreme… It implies the presence of only brown zhou rice on the menu. It should be consumed for 3 days, dividing the total amount into 3-4 meals. Weight goes away very quickly - up to 5 kg in 3 days, but then it can return at the same rate.

The Chinese diet for weight loss is aimed at rapidly losing weight, replenishing fluid deficits and cleansing the body of harmful toxins and waste products.

Basic rules of the Chinese diet for weight loss:

  • In the morning before meals, it is recommended to drink 500 ml of warm clean water (2 glasses).
  • You must drink at least 1.5 liters of liquid per day.
  • The fruit should remain raw and should not be heat treated. The exception is apples, which are more useful when baked (they improve the functioning of the digestive system).
  • All dishes should be steamed or baked, but not fried.
  • You should not abuse semi-finished products. The less processed food is, the healthier it is.
  • Vegetables should be combined with carbohydrates that are slowly absorbed, such as rice.
  • Black coffee should be pure and natural. Any dairy additives should be excluded.

Read also about the Japanese diet.

Advantages and Disadvantages of the Chinese Diet

Diabetes mellitus as a contraindication to the Chinese diet

The Chinese diet has important pros and cons that must be considered before starting to lose weight.

The virtues of the Chinese diet

  • Rapid and significant weight loss (up to 7 kg in 1 week).
  • Elimination of toxins and toxins from the body.
  • Improving the activity of the digestive tract.
  • Feeling of constant lightness.
  • Rejuvenation of the skin and an increase in its turgor (due to the daily intake of large amounts of fluids).

In order for all the benefits to make themselves felt, you should adhere to a strictly scheduled diet, avoid breakdowns and do not forget about water, especially on an empty stomach. However, the diet also has significant negative aspects.

Disadvantages of the Chinese diet:

  • Constant weakness and a feeling of rapid fatigue.
  • Violation of sleep and wakefulness.
  • Excessive irritability.
  • Constant strong feeling of hunger, due to which relapses often occur.
  • The risk of dehydration due to the complete restriction of salt intake.

Also, before starting a Chinese diet, it is imperative to be examined in order to find out the state of your health. For some pathologies, it is categorically not recommended to limit yourself in nutrition.

Contraindications to the Chinese diet:

  • Age under 18.
  • The period of pregnancy and breastfeeding.
  • Chronic diseases of the gastrointestinal tract, and especially in the acute stage (gastritis, peptic ulcer, pancreatitis, cholecystitis, colitis).
  • Excessive physical activity.
  • Diabetes.
  • Intolerance to any foods that prevail in this diet.

Even if a person has no contraindications to the Chinese diet, he should still constantly monitor his condition. With any significant deterioration in well-being (in addition to mild fatigue and weakness), it is necessary to gradually return to your usual diet, without leaving the diet, in 1 day (otherwise the digestive system simply cannot cope).

Permitted foods on the Chinese diet

Allowed foods for the Chinese diet

The Chinese diet menu is not very diverse. However, from the products that are allowed, you can cook quite tasty, healthy and satisfying dishes. The main thing is that the calories are evenly distributed across all meals.

Allowed foods for the Chinese diet:

  • Rice, especially brown and red;
  • Any seafood;
  • Cabbage (white and Peking cabbage);
  • Cucumbers and tomatoes (contain a lot of liquid);
  • Carrot;
  • Legumes (green peas);
  • All fruits are raw, only apples can be baked;
  • Olive oil;
  • Dairy products with a low percentage of fat (but not completely fat-free);
  • Chicken fillet;
  • Chicken and quail eggs;
  • Natural black coffee;
  • Green tea;
  • Black bread;
  • Rusks;
  • Cereals, in addition to pearl barley and semolina, because they are very high in calories;
  • Purified water without gases;
  • Ginger;
  • Black pepper;
  • Any greens.

When following the Chinese diet, you need to combine foods in such a way that the body receives all the necessary nutrients on a daily basis.

Prohibited foods on the Chinese diet

Wheat flour products are prohibited in the Chinese diet

In order for the diet to really bring the desired result, you should strictly follow its rules. With this type of weight loss, it is necessary to completely exclude a number of products familiar to each person from the diet.

Prohibited foods in the Chinese diet:

  • Salt and sugar in any dishes;
  • Alcohol;
  • Carbonated and sugary drinks;
  • Vegetable and butter (they should be replaced with olive oil);
  • Black tea;
  • Any fried and spicy food;
  • Wheat flour products.

In order not to suddenly break down and eat prohibited dishes, it is recommended to refuse visits to public canteens, cafes and feasts during the diet. It is also worth enlisting the understanding and support of your family.

Chinese diet slimming menu

Depending on how much a person needs to lose weight, there are 3 options for the Chinese diet: one week, two weeks, and three weeks. Consider the diet of each of them.

Chinese diet menu for the week

Hard-boiled eggs for the Chinese diet for a week

The 7-day Chinese diet aims to achieve rapid, but not always sustainable, weight loss. It comes in two versions - austere and classic. The first provides weight loss of at least 10 kg per week.

A sample menu of a strict Chinese diet for a week:

  • Breakfast - a small slice of rye bread, a hard-boiled chicken egg and a cup of green tea or strong coffee.
  • Dinner - cooked chicken fillet (no more than 60 g), vegetable or fruit salad.
  • Afternoon snack - a small portion of processed cheese with a low percentage of fat and 1/2 plate of green peas (about 100 g of each dish).
  • Dinner - a glass of warm milk with croutons.

Such a diet must be adhered to throughout the week every day, without introducing any new products. This is a very difficult diet, and it can be very difficult to get out of it. Do not miss out on 1.5 liters of liquid, which must be drunk during the day between breakfast, lunch and dinner.

The classical Chinese diet is more gentle. She assumes a more varied diet. With her, weight loss will be more gradual, in contrast to a strict diet. A sample menu of the classic Chinese diet for a week.


  • Breakfast - croutons and black coffee (can be replaced with green tea).
  • Lunch - 2 hard-boiled chicken eggs, Chinese cabbage and tomato salad, seasoned with olive oil.
  • Dinner - baked fish (or steamed), cucumber and cabbage salad.


  • Breakfast - a salad of fresh carrots, a slice of rye bread and coffee.
  • Lunch - a plate of steamed zhou rice, finely chopped seaweed.
  • Dinner - boiled chicken breast, 1 tomato and a glass of milk.


  • Breakfast - fruit salad of oranges, pears, bananas and apples, green tea.
  • Lunch - boiled carrots, Chinese cabbage and cucumber salad.
  • Dinner - baked mushrooms, a glass of fruit juice.


  • Breakfast - natural coffee with croutons.
  • Lunch - a plate of cooked rice and half a grapefruit.
  • Dinner - steamed fish and seaweed salad.


  • Breakfast - grated stewed carrots, natural coffee.
  • Lunch - sea and white cabbage salad, rice cake.
  • Dinner - baked fish and a glass of fruit juice.


  • Breakfast - green tea, a slice of black bread, carrot salad with lemon juice.
  • Lunch - boiled chicken breast, fruit salad of oranges, kiwi and apples.
  • Dinner - 2 boiled quail eggs, fresh carrot salad.


  • Breakfast - salad of fresh apples, bananas and peaches, natural coffee.
  • Lunch - rice porridge and cabbage salad.
  • Dinner - steamed fish, cucumber and tomato salad.

To satisfy the constant feeling of hunger, it is recommended to drink plain water or weak green tea. The menu of the Chinese diet for weight loss does not imply afternoon snacks and snacks, so the liquid in this case will prevent a possible breakdown.

Chinese diet menu for 14 days

Vegetable salad for the Chinese diet for 14 days

The 14-day Chinese diet is more difficult to age. It has more significant limitations, due to which the health of the losing weight worsens more than with a weekly diet.

Basic principles of the two-week diet:

  • On breakfast you can use any drink (pure coffee or green tea), as well as a piece of black bread or rusk.
  • For lunch 5 days a week there should be fish or chicken meat in a boiled or baked state and a vegetable salad (vegetables are chosen to taste). Twice a week, fish or meat should be replaced with a portion of boiled rice, and vegetable salad with fruit salad.
  • For dinner allowed to eat vegetable salad or boiled eggs.

You can also try to stick to the classic weekly Chinese diet for 14 days. This will be easier, but the weight will drop slightly more slowly.

Chinese diet menu for 21 days

Boiled rice for the Chinese diet for 21 days

The Chinese diet for 21 days is very heavy. It can only be adhered to by completely healthy people with good motivation and support. In case of any worsening of the condition, it is recommended to consult a dietitian for a correct and gradual exit from the diet.

Sample menu for 1 day:

  • Breakfast - coffee, 1 boiled chicken egg, 2 slices of orange (grapefruit), vegetable salad.
  • Dinner - steamed meat or fish, seafood or Chinese cabbage salad, a glass of tomato juice. Fruit salad can be made twice a week.
  • Dinner - a plate of boiled rice (or any porridge, except for pearl barley and semolina), vegetable salad.

See also the English diet menu for 21 days.

Chinese Weight Loss Diet Results

Chinese Weight Loss Diet Results

The results of the Chinese diet are always clearly visible if the losing weight person strictly adhered to all the recommendations.With proper nutrition, you can lose up to 7 kg in a week, and up to 15 kg in 2 weeks.

Further, weight loss is not so rapid, because the body, due to the constant feeling of hunger, saves a certain amount of incoming calories for the necessary energy-consuming processes. On average, with a three-week diet, you can get rid of 18-20 extra pounds.

In order for the results of losing weight to last as long as possible, you need to leave the diet very slowly. You should not immediately start eating your usual spicy, salty dishes, as well as sweets. Serves should be increased gradually. It is recommended to add no more than 2 new products in 1 day.

After the end of the diet, it is necessary not only to monitor the diet, but also to start regular sports, otherwise the excess weight can return very quickly. Do not forget about drinking fluids.

Real Reviews of the Chinese Weight Loss Diet

Reviews of the Chinese diet for weight loss

Reviews of the Chinese diet indicate that this is a difficult, but in all cases, effective way to lose weight:

Julia, 29 years old

I have tried many methods of losing weight, various diets, while trying to exercise regularly. However, I lose weight very slowly. I decided to try the weekly Chinese diet. It was very difficult to start, but I motivated myself by the fact that I want to look no worse than all my skinny friends. I lost 6 kg in 7 days! I am very pleased with the result and want to continue the diet until 2 weeks.

Alina, 34 years old

In order to be guaranteed to lose at least a little weight, I decided to use the heaviest version of the Chinese diet - three weeks. I must admit that it was very hard, I even fell for my favorite sweets 2 times. But, despite such weakness, I lost 13 kg and became a different person. The downside is that it is very difficult to return to your normal diet. The digestive system did not cope at first, but after 1, 5-2 weeks everything returns to normal.

Daria, 24 years old

Due to the constant “office” lifestyle, I recovered greatly in 2 years. Because there is no special opportunity to play sports, I wanted to try the Chinese diet for 14 days. It was very difficult to endure, because the office smells delicious meals every day, but I did it. I have lost 10 kg and soon I am going to once again make myself unloading 2 weeks. I recommend to everyone!

Watch a video about the Chinese diet:

The Chinese diet is not suitable for everyone and requires good willpower, but the results of such weight loss often exceed all expectations. For a more varied diet, you can look for different recipes for the Chinese diet and use them even after returning to your normal diet.

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