Asian Inspired Snacks to Help You Lose Weight

Weight loss can be the painful, difficult and lonely process if you find it hard to lose weight. Everyone finds challenging when it comes to weight loss and need lots motivation to face challenges.

You might have heard of many weight loss plans which contain breakfast, lunch, and dinner but do you know you can also lose access weight by eating snacks.

Here are the best and effective Asian snacks which help to lose the weight.

Winter melon

Winter melon is also described as Benincasa Hispida and commonly known as the names which include:

  • White gourd
  • Winter gourd
  • Ash gourd
  • Wax melon

Its name describes in such a way because it is a seasonal fruit which grows in autumn and summer and stored for eating winter season. Immature fruits give sweet taste whereas mature winter melon gives mild taste.

Winter melon is grown in a hot climate which has a large shape and weighs over 40 pounds. It looks similar like large watermelon which is dark green and oblong shape with waxy skin. You cannot eat it raw because it is tasteless with seeds and white flesh. Once winter melon gets mature, then it loses waxy coating and hair.

It originated from Egypt, but it is popular in Asian countries. It is largely available in Asian supermarkets. Whole fruit available in its season but you can get the winter melon pieces. You can store the winter melon slices in a plastic bag to keep it fresh for a few days.

Winter melon is often considered for excellent weight loss because it contains high fiber and low calories. It makes your stomach feel fuller for more time by reducing food cravings. The content of winter melon such as minerals and nutrients boost muscles growth and strengthen metabolism which works effectively for weight loss.

Apart from weight loss, it provides the following benefits.

  • Promote immunity
  • Clear vision
  • Promote heart health
  • Stimulates growth
  • Helps in digestion
  • Increases energy levels
  • Detoxifies the body
  • Improves cognitive function
  • Prevents constipation
  • Prevent kidney problems

Precautions: People with asthma, bronchitis, and cold should avoid winter melon as it increases Kapha.

Steam fish

Steam fish is one of the best Asian snacks to include in your weight loss plan.

Fish include proteins and micronutrients which are more satiating to decrease hunger. It is a lean source of protein which is a necessary element for weight loss diets. A serving fish hold 35 gram of protein. The fish protein makes you feel full stomach and decreases your calorie consumption. It makes you stick with your weight loss plan. It makes you feel less hungry and prevent cravings.

There are some cold water fatty fish which includes albacore tuna, salmon, mackerel, trout which contain best omega-3 fatty acids. These fishes are healthy and reduce the risk of stroke and heart problem.

Fish cooked on high heat removes the fatty acids, but steam can sustain the healthy fats in the fish. By steaming fish, you will have more of fish benefits which support weight loss.

Steam fish have fewer calories which are good for dieting plans because protein regulates your appetite. When you eat healthy proteins, then your body takes time to absorb it. This process becomes slower than the absorption of carbohydrates which makes your stomach satisfying and prevent hunger for a longer time.

Tips to steam the fish

  • If you have kept fish in the fridge, then take it out before 15 minutes of steaming.
  • Measure your fish for better heat distribution.
  • Steam plain: You can do fish steaming with chicken oil, spring onion, fermented black soybean sauce.
  • Traditional Method: In this method, your steam the fish with dried mandarin peel with ginger, shiitake mushrooms. These ingredients help to make fish more mottled spine foot.
  • Lemon: You can steam the fish with Chinese lemon which can be a classic combination of flathead grey mullet.
  • Fermented black soybean sauce: Use soybean sauce while steaming fish to make waigeo barramundi and butterfish.
  • Dried mandarin peel: You can use dried mandrin peel while preparing fish such as mottled spinefoot, tonguefish, spotted scat. The refreshing citrus removes the muddy taste of fish.


Asparagus is the best nutritious and healthy spring vegetable. Eating asparagus right after purchasing provide its fresh benefits. It can be a healthy Asian snack for weight loss which you can pair it with other spring flavors and vegetables such as garlic, potatoes, and peas.

One cup of cooked asparagus contains 40 calories, 4 grams of fiber, 4 grams of protein and 404 mg potassium. As asparagus contain asparagine, it helps to regulate blood sugar and manage blood pressure.

Asparagus is a healthy source of folate, fiber, vitamin C, vitamin A, and vitamin K. It also comprises chromium which is a trace mineral which supports the insulin ability to transmit glucose from the bloodstream to cells.

Asparagus is an herbaceous plant which contains glutathione similar to kale and avocado.

Glutathione is a detoxifying element which helps to break down carcinogens and a harmful component such as free radicals. It is the reason that asparagus helps to prevent cancer such as breast cancer, bone cancer, lung cancer, and larynx.

Asparagus is a famous vegetable which holds the ability to neutralize radical free damaged cells. It also helps to reduce inflammation and slow down the aging process.

Asparagus also has anti-aging properties which help to prevent cognitive decline in the brain. Its vitamin and mineral content prevent cognitive impairment.

According to the research of Tufts University, older people with B12 and healthy folate perform better in tests of mental flexibility.


Tofu is solid white blocks made by condensed soy milk. It is a typical food originated from China, and similar to cheese.

According to rumor, a Chinese cook found tofu accidentally 2000 years ago by mixing a section of fresh soy milk with nigari. Nigari is a left substance after salt obtained from seawater.

Most of the soybeans are grown in the United States. A large number of soybean are genetically altered. Some research found that genetically modified food doesn’t harm human health. You can also get organic tofu.

Tofu is a rich source of protein which supports weight loss. It has important amino acids which are essential for the body. Here are tofu’s nutritional values.

100-gram of serving tofu contains:

  • Protein: 8 grams.
  • Fiber: 1 gram.
  • Fat: 4 grams.
  • Carbs: 2 grams.
  • Manganese: 31%
  • Selenium: 14%
  • Magnesium: 9%
  • Calcium: 20%
  • Phosphorus: 12%
  • Copper: 11%
  • Iron: 9%
  • Zinc: 6%

The content of micronutrient of tofu can be varied which depends on the coagulant used to form it. The content of nigari combines extra magnesium while accelerated calcium inflates the calcium amount.

As tofu is a soy food, its protein compound provides the best health benefits.

Adding tofu snacks into your weight loss diet can help to manage the weight by controlling appetite.

According to scientists, high protein soy snack makes you feel full and prevent frequent hunger.

You might have heard of a connection between carbohydrates and weight management. When your body cells are resistant to insulin, then your liver produce more insulin which reduces weight regulation ability.

Tofu snacks help to regulate the glucose-regulating hormones and manage good weight.

During menopause women experience weight gain, hot flashes, and night sweats. Tofu is a great snack which can help to reduce the weight gain symptoms of menopause.

According to the Journal of Nutrition of 2013 review study, soy isoflavones support weight loss in postmenopausal women.

According to a study published in the Journal-of-Human-Nutrition-and-Diabetics in 2018 (February), soy intakes have shown notable weight loss in women with PCOS who replaced 30% of animal protein with 30% of soy protein.

Sweet potato

Sweet potato is one of the best Asian snacks for weight loss. You can combine sweet potatoes in your weight loss diet. You can also add other fat burning foods such as veggies, high fiber foods, and yogurt. Eat according to this diet for three days and see the visible result in your appearance. You can lose up to 4 pounds.

How potato help weight loss?

It contains low calories, per serving of 100 grams have 86 calories but peeled sweet potato have 400 calories each serving. Therefore, sweet potato helps you consume an adequate number of calories and make your taste buds alive. By eating the sweet potato diet, you will not have restrictions.

Sweet potatoes contain healthy dietary fiber which supports weight loss by creating gel likes mesh and give you a full stomach. It also prevents overheating in the stomach. Sweet potatoes compress fat molecules and stop fat absorption. It promotes stool movement in the colon and supports healthy gut bacteria production.

However, the dietary fiber of sweet potatoes promote digestion, metabolism and support healthy weight loss.

Sweet potato provides another benefit of the high content of water which supports weight loss. Dehydration reduces the ability of metabolism which slow down all functions. Eating sweet potato rehydrate your cells and renew metabolism. It also helps to prevent your body from fat build-up and maintain internal pH by flushing out toxins. Its water content and make you stay satiated for a long time.

Sweet potato also contains antioxidants such as anthocyanins and carotenoids. It also contains many other antioxidants such as zinc, copper, vatalase, sporamin and superoxide dismutase. The antioxidant content prevents DNA mutation from harmful oxygen radicals. The reduction in oxygen helps to lower inflammation and stress which support weight loss.

Shirataki Noodles

Shirataki noodles also describe as konjac noodles. You can make it from glucomannan, a kind of fiber in konjac root. The konjac root also describes as devil’s tongue, konnyaku potato. It is a kind of plant found in eastern Asia.

Shirataki noodles contain low calorie and low carb. It is a type of pasta which is a popular snack in Asia.

Additionally, konjac root is one of the ingredients in fruit jelly candies and snacks. You can also use it for a vegan option for gelatin to thicken the foods. It also uses weight loss pills. It provides the best benefits for the following purposes.

  • Support in Weight Loss
  • Reduce blood sugar
  • Prevent constipation
  • Reduce cholesterol
  • Boost gut health


Agar-agar also describes as kanten in Japan. It is a natural mucilaginous and gelatinous substance taken from red algae. It is colorless, semi-translucent and odorless.

Kanten is a mixture agaropectin and agarose which are hard to digest decomposed carbohydrates. Commonly it is added to food preparation such as a gelling agent.

In other words, Kanten is a vegetarian gelatin agent formed from seaweed. The jelly-like a component extract from red algae which found infructose and glucose.

Kanten is a great Asian snack for weight loss.  It helps to reduce hunger and generate satiety by preventing excess hunger which linked to obesity and supports weight loss. It also helps to reduce more calories consumed.

Agar-agar helps to reduce bad cholesterol in the blood. However, its effect on HDL cholesterol is different than the traditional diet of Japan.

Precaution: Agar-agar requires enough water intake because it opens alimentary canal and leads to esophagus or throat block which leads to choking.


Our next Asian weight loss snack is miso. Miso is brewed soybean paste. It gives delicious flavor with amazing dietary benefits. In fact, it provided a unique buttery texture with the salty taste which can make you addicted.

Regarding weight loss with miso, one tablespoon of miso contains two grams of protein and only 25 calories. It can be an impressive snack which is best for a cozy day. You can also have miso soup. Miso provides the following benefits.

  • Reduce aging symptoms
  • Prevent colon cancer, Breast cancer, lung cancer, and prostate cancer.
  • Promote immune system
  • Boost healthy skin
  • Provide nutrients: zinc and protein

You can have miso soup which is a best dietary staple in Japan. It contains onion, miso paste, seaweed, carrot, and water.  This miso paste is made with yeast, soybeans, and starch of barley and rice. You can buy fermented miso which available in the supermarket.

Green Tea

Green tea is technically a drink, but you can also get the green tea snacks which benefit weight loss.

It is a favorite weight loss snack of Asians. It is also used as medicine in China from last 4000 years.

The main benefit of green tea is that it helps to burn more calories. An individual who consumes five cups of green tea each day can able to burn 70-80 calories.

Benefits of green tea include

  • Prevent cancer
  • Prevent bad cholesterol
  • Fights rheumatoid arthritis
  • Prevent cardiovascular disease
  • Boost immune system
  • Fight disease

You can enjoy the green tea Asian snacks which include

  • Matcha Pocky
  • Calbee Matcha Potato Chips
  • Matcha Oreo
  • Matcha Puchi Choco Chips
  • Garrett’s Matcha Popcorn
  • Matcha KitKat
  • Matcha Alfort Chocolate Biscuits
  • Meiji Matcha Meltykiss
  • Matcha Pancakes

Cherry tomatoes

It is the best source of protein, dietary fiber, mineral, and vitamins. Apart from its nutritional value cherry tomatoes keep your skin healthy with lustrous texture. But surprisingly it can help you with weight loss.

A medium size of tomato has only 16- calories. Whenever you consume two tomatoes, it can help to feel fuller and cut down your calorie intake which aid in weight loss.

Generally soluble and insoluble fiber is essential elements for losing weight. Cherry tomatoes contain soluble fiber which generates a gel type of substance in the big intestine which helps good guy bacteria by increasing satiety.

The content of insoluble fiber in Cherry tomatoes helps bind the fats and stop it from absorbing which prevents weight gain. Here the best benefits of cherry tomatoes which are essential for weight loss.

Boosts metabolism

According to scientists, tomatoes regular consumption prompt metabolism. Another study confirms that tomato can help to increase resting energy in middle age woman.

Low Glycemic Index

Cherry tomatoes contain low glycemic index compared to other vegetables. Therefore, it prevents more time to raise the blood sugar levels. The more time your digestive system takes to digest food will help to manage blood sugar levels.

Rich in antioxidants

Cherry tomatoes have essential lycopene and antioxidants which helps to prevent cells premature aging and free radicals damage. It stops oxidative stress in the body which aid weight loss.

But you need to do exercise with and combine tomatoes with other food for better weight loss.

Taro roots

Taro root is uncommon healthy food, which contains many different nutrients such as antioxidants, electrolytes, vitamins, minerals.

It has full nutty flavor whereas its leaves have tasted like cabbage. It uses in cooking tasty foods such as crispy taro pancakes, taro chips, taro cheesecakes, taro buns, and taro fries.  Taro roots are an amazing energy booster.

Taro root is low glycemic index food which gets converted into glucose in the liver which makes easy for regulating sugar and weight loss. It gives you feeling of full and prevent hunger again and again.

Therefore, you should consume it regularly to get its benefits.

  • Manage high blood sugar
  • Support the digestive system
  • Fight cancer
  • Boosts immune system
  • Improves vision
  • Promote Blood circulation
  • Improves Blood circulation
  • Reduce aging symptoms


fb seaweed

The seaweed is small phytoplankton. Some seaweeds are similar like flowering plants.  But some seaweed is algae which is a simple chloroplast having an organism which doesn’t have leaves and roots.

Seaweed contains 20 grams of calories in each serving with zero fat. It found in water within the 200 meters. You may see phytoplankton float in different areas including the open ocean. Different seaweed is an anchor to rocks and kelp.

Replacing white processed food with seaweed helps with weight loss. According to research, the alginate content found in sea kelp helps to suppress the fat digestion in the gut. The research discovered that if alginates stop fat digestion enzyme, then the body will absorb some fat and prevent obesity.

You can make seaweed snack by combining with other foods which include:

  • Sprouted-grain toast with smashed avocado or smoked salmon.
  • Stir into hummus
  • Mix with avocado
  • Toss in your popcorn
  • Combine into a smoothie


Young soybean is Edamame. It harvested early than getting mature. Edamame is full of protein and contains good calcium and iron. It is cholesterol free, gluten free and low in calories.

Edamame discovered in Japan and also introduced in America as a side dish like sushi joints.

For its nutritional values it available every store. You can replace junk foods with edamame which add great health benefits.

When it comes to weight loss edamame is essential Asian snack which contains 17 grams fat.

Edamame provides best satiating protein makes you feel full during the gaps of lunch and dinner. You can boil the edamame for five minutes and eat with ground black pepper and chili flakes. Don’t forget to squeeze lemon juice to your snack. You can buy it from the supermarket and freeze it.


Hummus is also best Asian snack you can have for weight loss. You can even replace your fatty mayonnaise and sandwich spread with hummus.

Hummus contains main ingredient chickpeas. You can also prepare it with black bean, olive oil, sesame seed, salt, and lemon juice.

Chickpeace contains high protein and fiber. It provides satiety nutrients and good gut health and gives the best weight loss results.

Hummus is easy to make at home. You need to blend all its ingredients to make a creamy snack. Combine it with fresh vegetables or grilled pita bread, or whole wheat crackers.

You can eat hummus with the following foods.

  • Beetroot Hummus
  • Avocado Hummus
  • Red Pepper Hummus
  • Spicy Pumpkin Hummus
  • Spicy Green Pea And Olive Hummus


Mochi also describes as rice cake which is a best chewy traditional Japanese snack. It contains ingredient such as mochigomes which a small grain glutinous rice.  Mochi gives a gooey combination of dough and rice.

Generally, mochi is flavorless, but you can combine it with Anko which taste sweet like red bean. Mochi snacks are delicious when you combine with other foods.

Different types of mochi snacks including:

  • Sakura mochi
  • Ichigo daifuku
  • Yomogi mochi
  • Mochi ice cream
  • Oshiruko
  • 6 chikara udon

You can enjoy the above foods as Asian snack which helps you in weight loss. But keep exercising and maintain a healthy lifestyle to prevent unnecessary weight gain.

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