How to do the keto diet with Chinese food?

The keto diet is a low-carb and high-fat meal plan. It works on a balance of a carb-protein-fat requirement of the body. The keto diet trend has recently resurfaced comparatively, but following a ketogenic diet has been in practice for centuries. The ketogenic diet plan was used to treat a drug-resistant type of epilepsy in children during the 1920s.

In a keto diet, the body necessarily needs a balance of the macronutrients of carbs, proteins, and fats to help the tissues function correctly. Your body requires 5% carbohydrates of the total calories consumed to convert glucose to energy. This process is known as gluconeogenesis, which occurs during ketosis. Without the adequate amount of proteins, the carbs will eat the lean mass, i.e., the muscles. On the other hand, too much protein intake will increase the body's blood sugar levels and ruin the low-carb intake's desired effect. Consuming healthy fats is also a key point while doing this diet. As present in junk food, fats will affect your liver and not help you lose weight either.

A balanced diet, combined with physical activity, ensures the keto diet is an excellent way to lose weight. When your body undergoes ketosis, the high fat intake keeps your stomach full for longer durations and slowly stops carb cravings. After the initial carb craving phase, your body will adapt to the new diet.

See: Keto diet benefits for weight loss, diabetes & PCOS

Keto diet benefits

Who can benefit from the keto diet?

There are no proven studies about the impact of the keto diet, but people who have done the diet have spoken wonders of it. Apart from the primary goal of losing weight, this diet helps improve the body's metabolism. Studies also show that people with type 2 diabetes have benefited from following this diet as it lowers the body's blood sugar levels. People with IBS have smoother bowel movements if they are doing the keto diet. It also benefits people with obesity.

See: How to lose visceral fat vs subcutaneous fat

Is keto gluten-free?

Basically, the keto diet isn't strictly gluten-free. Typically, those following the diet limit carbohydrate intake to 50g per day. Those carbohydrates could come from grains. However, many following the diet opt for fresh fruits and veggies to reach that limit. As the number of carbohydrates required in a keto diet is around 5% of total calories, this can be met from grains like wheat, which contain gluten or fruits and vegetables. However, eating a gluten-free keto diet may decrease the intake of carbohydrates needed for your body. Not consuming gluten-containing diets may produce specific side effects on your body as well, such as constipation. Those who eat gluten-free, irrespective of the keto diet, experience digestive issues like constipation as well. In this case, you could keep low-carb food handy to avoid these problems and stay away from the gluten simultaneously.

See: How to lose belly fat naturally

Keto diet side effects

What are the common disadvantages of the keto diet?

Most people following the keto diet may experience keto diarrhea until their body gets accustomed to the diet. This side effect is not a cause of worry. People experiencing keto diarrhea need to make minor adjustments to their diets. They could test which component is giving them trouble and remove it from their meal plans. Once the body gets accustomed, after that, the keto diarrhea goes away.

If you do not balance your meals, you might have bad breath, fatigue, constipation, or develop liver problems and have an increase in your insulin levels. If you are unsure of what to eat in the keto diet, you must contact a dietician.

See: How to lose 100 pounds safely

Keto-friendly Chinese food

Chinese food for keto?

Planning beforehand what you will eat while you are on trips, celebrations, or any other place is a must for those doing the keto diet. Most Chinese foods are rich in carbs, consuming excesses of which will harm your body. During the keto, avoiding Chinese food is best. However, you can look for keto Chinese food, which is low in carbs, and you can also include it in your diet. 

Some low carb Chinese food you can try while on keto include:

- Soup containing egg

- Meat like beef and broccoli

- Pork belly

- Steamed meat and greens

- Garlic sauce, soy sauce, and vinegar

Keto-friendly Chinese food can help you lose weight even when you are outside, or on a trip or attending a party. 

You can also consume sauce (rich in corn-starch and sugar) on the side. It'll help to keep a check on the exact amount you consume. Ordering gluten-free isn't an option with this since corn-starch and sugar are both gluten-free, but have a high carbohydrate content. You can make your Chinese keto food at home by substituting the ingredients for more keto-friendly options.

You may come across certain difficulties and challenges while doing a keto diet but keep patience. Knowing what works for you, figuring out a balanced meal, and combining it with proper physical activity will seamlessly work. However, if you have some health conditions, you should ask your doctor before starting the ketogenic diet. 

See: Fat Adapted Or Keto Adapted Basics

Chinese Food on a Low Carb Diet

How to find Chinese food on a low carb keto diet

Food plays a central role in Chinese culture. Whether you're contemplating takeout or a dinner in a Chinese restaurant, here are a few suggestions to enjoy Chinese food on a low carb or ketogenic diet during these festivities and outside.

- Chinese food variety: There are 34 provincial-level administrative areas in China, each with its own cuisine. Avoid sauces with gravy-like consistency and chopped meat up: as stated previously, the thick sauces you're most likely to encounter in restaurant dishes, such as beef and broccoli, get their velvety sheen out of starch and sugar. The same is true for chopped meat up: frequently, the marinade contains soy sauce, sugar, and starch. Stick to sauces that are thinner and more transparent (e.g., garlic shrimp) or roasted meats.

If eating out is not an option, celebrate at home. Consider preparing your meal in your home if it works with your lifestyle. Another added benefit to this is that it is possible to draw from all regional cuisines to create a keto-friendly menu.

- How to stay low-carb with Chinese food: It is possible to eat Chinese food while on the keto diet. However, you want to follow some crucial actions to avoid sabotaging your progress and getting knocked from ketosis.

- Sugar and Starches in Chinese Food: There is no denying that Chinese food, like many Asian cuisines, is remarkably delicious and carb-heavy. Some of the worst offenders include:

- Rice

- Noodles

- Wonton and dumpling wrappers

You're able to grab (and prevent ) the obvious culprits, but steering clear of carbohydrates concealed in sauces and crispy coatings is catchy. That's because carbs are over ordinarily keto-friendly foods such as meat and green vegetables. Chinese food is smothered in foods we crave, such as sugar and starch, that bring flavor and feel. Avoid the following:

- Brown sauce--hidden sugar and corn starch that is used for texture and taste.

- Soups--corn starch is added at the end to make a thicker consistency.

- Meat--meat served in tiny portions can be coated in corn starch before cooking. Sugar is often used as a glaze.

- Sauces--corn starch is often added to thicken, and sugar is added for taste.- Roast duck--the sauce is generally sugar-heavy.

With starch and sugar found in just about everything from beef and broccoli to roast duck, it is hard to keep the carbs low even when you're omitting the rice, battered meat, or tasty scallion pancakes. Because of this alone, most people following keto tend to avoid Chinese restaurants entirely.

See: Ayurveda For Brain Fog & Chronic Fatigue

Tips to find keto Chinese foods

Top Choices for Keto Chinese Food

The quantity of sugar and starches in each Chinese dish varies greatly over every sort of restaurant and despite the specific cuisine served. By way of instance, a Chinese takeout chain may use far more sugar than a mom-and-pop restaurant, which serves more conventional fare.

Likewise, different areas of China specialize in various kinds of cooking, each using varying amounts of starch and sugar. Szechuan-style Chinese dishes are a favorite on the keto diet since they tend to utilize the least. Think about ordering these Szechuan specialties:

Pork belly

Steamed greens and meat

Egg drop soup

Beef and broccoli

Egg foo yung

Mu shu pork

Garlic sauce, soy sauce, and vinegar

Hot pots and buffets are also perfect keto alternatives since you can usually choose low-carb sides or specific components to add to your plate. But before you tuck in that egg foo yung with a side of pork belly, there are a few essential tips and guidelines you need to follow to remain in ketosis.

Strategies for Ordering Keto Chinese Food

- Say no to worst offenders: Sweet and sour pork, breaded lemon chicken, are the usual suspects to be avoided. It is packed with sugar and corn starch coating. No roast duck, and no orange chicken. 

- Request Sauces on the Negative: Many sauces are super sweet and frequently thickened with corn starch. So request the top keto-friendly sauces on the side to control the portion you wind up eating. Choose something such as steamed fish and veggies to prevent a dish with velveted meat and high-sugar sauce.

- Request the Nutritional Information: One advantage of purchasing from chain restaurants: The specific nutritional information is usually available. Despite this information, a small gap in serving sizes can make a significant difference to the true carb count on your plate.

- Do not Rely on Gluten-Free Options: Gluten-free options are not always keto, and this surely is not true for keto Chinese food. Do you know what is gluten-free? Sugar and corn starch.

- Homemade Keto Chinese Food: Cooking at home is a superb way to make sure your Chinese food is keto.

- Common ingredients and substitutions that can make a difference:

Wonton wrappers--cabbage leaves or shredded mozzarella cheese

Sauces--create your own without sugar or utilizing keto-friendly sweeteners

Battered beef --crushed pork rinds, flax meal, almond meal, or grated Parmesan cheese

Noodles--shirataki noodles, zucchini noodles, or cabbage cut into ribbons

Rice--cauliflower rice, broccoli rice, or shirataki rice

- Keto Alternatives to Chinese Food: Still can not make Chinese food operate on a keto diet?  Japanese cuisine is an excellent selection for keto. Order sashimi with avocado with a side of miso soup. Vietnamese food can be altered to be keto-friendly. Order pho with no rice noodles and add extra bean sprouts, or pick a beef dish.


See: Ayurvedic Diet

Summary

You may come across certain difficulties and challenges while doing a keto diet but keep patience. Knowing what works for you, figuring out a balanced meal, and combining it with proper physical activity will seamlessly work. However, if you have some health conditions, you should ask your doctor before starting the ketogenic diet. 

See: Ayurvedic herbs for constipation relief

References

1. Duchowny MS. Food for thought: the ketogenic diet and adverse effects in children. Epilepsy Curr. 2005;5(4):152-154. DOI:10.1111/j.1535-7511.2005.00044.x

2. Shilpa J, Mohan V. Ketogenic diets: Boon or bane?. Indian J Med Res. 2018;148(3):251-253. DOI:10.4103/ijmr.IJMR_1666_18

3. Dashti HM, Mathew TC, Hussein T, et al. Long-term effects of a ketogenic diet in obese patients. Exp Clin Cardiol. 2004;9(3):200-205.

4. Kraft, B.D., Westman, E.C. Schizophrenia, gluten, and low-carbohydrate, ketogenic diets: a case report and review of the literature. Nutr Metab (Lond) 6, 10 (2009). https://doi.org/10.1186/1743-7075-6-10

5. Lee RWY, Corley MJ, Pang A, et al. A modified ketogenic, gluten-free diet with MCT improves behavior in children with autism spectrum disorder. Physiol Behav. 2018;188:205-211. DOI:10.1016/j.physbeh.2018.02.006

6. Zhang R, Wang Z, Fei Y, et al. The Difference in Nutrient Intakes between Chinese and Mediterranean, Japanese and American Diets. Nutrients. 2015;7(6):4661-4688. Published 2015 Jun 9. DOI:10.3390/nu7064661

https://www.ncbi.nlm.nih.gov/books/NBK499830/

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