10-Day Weight Loss Asian Diet How to lose 10 Pounds In 10 Days

10‐Day Weight Loss Asian Diet How to Lose 10 Pounds in 10 Days Ebook Edition ISBN 978-981-09-8771-8

By K.C. Goh (A.K.A Goh Kheng Chuan) Copyright Rank Books 2016 Published By Rank Books (www.rankbooks.com) Disclaimer: The information in this book is not intended as a substitute for professional medical advice. It is recommended that you check with your family physician before embarking on any significant change in diet or exercise. This is particularly important if you have a medical condition of any kind or are taking any prescribed medicines. The author and publisher accepts no liability for readers who choose not to obtain their own professional medical advice.

Although the book mentioned the Dr Oz, Total 10 Rapid Weight‐Loss Plan, the author and the publisher are not

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affiliated with Dr. Mehmet Oz, The Dr. Oz Show or any of their various entities.

Results May Vary: Causes for being overweight or obese vary from person to person. Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels of exercise and physical exertion vary from person to person. This means weight loss results will also vary from person to person. No individual result should be seen as typical.

The information, including but not limited to, text, graphics, images and other material, contained in this book is for educational purposes only.

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Contents Chapter 1: The 10‐Day Weight Loss Asian Diet Chapter 2: Main Meals Plan For Day 1 to 10 + 4 More Days Chapter 3: Cooking Gadgets And Techniques Chapter 4: Spice Up Your Food With Miso Paste and Korean Chilli Paste Chapter 5: Breakfast Lunch And Dinner Recipes For Day 1 to 10 PLUS 4 MORE DAYS (With Detailed Cooking Instructions AND Color Images Of Each Meal)

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Chapter 1 The 10‐Day Weight Loss Asian Diet The Origin Of The 10‐Day Weight Loss Asian Diet The idea for the 10‐Day Weight Loss Asian Diet came to me when I was looking for a fast and easy way to lose weight. One morning, when I turned on the TV, The Dr. Oz Show was showing. Dr. Oz was talking about his Total 10 Rapid Weight‐Loss Plan that has helped many men and women lose at least 10 pounds in 10 days.

For those who do not know, Dr. Oz is a cardiothoracic surgeon, author, and television personality. He is known for his talk show The Dr. Oz Show, a daily television program focusing on medical issues and personal health, produced by Harpo Productions and Sony Pictures in the United States. If you don’t know what I am referring to, just Google The Dr. Oz Show to watch previous episodes on the web.

Here is a video clip of Dr. Oz talking about his Total 10 Rapid Weight‐Loss Plan: https://www.youtube.com/watch?v=ZBR6METqbcQ 5

The Total 10 Rapid Weight Loss Plan caught my attention because of the following reasons.   

No starvation No exercise required Rapid weight loss in 10 days

It was also reported that those who followed the Total 10 Rapid Weight‐Loss Plan not only lost weight but also felt they were given a new lease of life! So what other benefits will you gain besides losing those extra pounds when following the 10‐Day Weight Loss Asian Diet?       

You gain more energy Sleep better No more gout No more constipation No more mental fog Better skin and glowing complexion Feel five years younger and look younger

This seemed to be a perfect plan and I was eager to study it further. But will it work if we are eating an Asian diet?

When I looked at the plan in detail, I knew this was something that could work not just for Americans but also for Asians. In fact, I felt that if you followed the plan, the success for Asians would even be higher. The 6

Total 10 Rapid Weight‐Loss Plan requires eliminating dairy products, wheat, red meat, and other similar types of food (see full details in later pages). I am an Asian. As an Asian, we don’t cook with cheese and butter. Neither do we eat lots of bread nor drink milk every day. We also don’t frequently eat processed meat like bacon and ham or red meat like beef or lamb. For the Americans and western readers, if you still cannot lose the weight, perhaps it is time to change to an Asian diet meal plan as it is a lower fat diet.

I knew this was a diet plan well suited for Asians because many of the food you need to eliminate in this diet are food majority of Asians don’t eat. So the elimination part has a high acceptance level, thereby increasing the success rate of this diet.

However, this is not to say that the Asian diet is healthier than the American diet. We also have our own list of unhealthy food that makes weight loss impossible. But overall, the Asian diet is much lower in fat compared with the diet of Americans.

Since the Total 10 Rapid Weight Loss Plan is designed for Americans, some modification is needed to suit the Asian eating lifestyle. In later part of this chapter I will share with you on how I modified the original Dr Oz 7

Total 10 Rapid Weight Loss Plan to suit our Asian diet and call it the 10‐Day Weight Loss Asian Diet.

The 10‐Day Weight Loss Asian Diet helped me to lose 5 kg or 11 pounds in just 10 days and I went on to lose another 5kg or 11 pounds more in the next 14 days. I was very overweight before starting the weight loss program, weighing 85 kg and after 24 days, I weighed 75 kg. In total, I lost 10 kg or 22 pounds.

You can see my before and after photos here after the 10th Day.

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High Protein Low Carbohydrate Another reason why the foundation of Total 10 Rapid Weight‐Loss Plan works for Asians is that we are used to taking all kinds of soups, and there are many soup‐ based recipes available. Soup is not a side dish or appetizer. Soup can be a main course meal. Of course, you need to take the soup without the rice and noodles for this diet plan to work. Hence, with many soup‐based Asian foods, you will have no problem following this diet plan. However, there is one biggest hurdle for Asians.

The Total 10 Rapid Weight‐Loss Plan is based on a high‐ protein and low‐carbohydrate formula. Rice and noodles are served in almost every meal in the Asian diet. So wherever you go, someone is selling rice dishes and noodles. We eat meat with rice, we eat vegetables with rice, and we have all kinds of noodles to eat in every eating place. So this is the biggest challenge; to tell an Asian not to eat rice or noodles is like telling an American not to eat bread, cheese, and bacon. So the question remains: if we can’t eat noodles and rice, which we are all used to, what can we eat?

Bearing in mind that the Total 10 diet plan was initiated

by Dr. Oz and made in a Western context, there are a few Asian meal ideas. I have seen some videos on YouTube put up by some people following the Total 10 Diet Plan, but the food they eat looks boring and 9

unappetizing. Many I have seen will grill a chicken and put it in the fridge and eat it for the whole week with some salads. In the 10 days that I had followed my own 10‐Day Weight Loss Asian Diet, every meal I ate was prepared fresh. No reheating of frozen food. I ate fish, chicken, prawns, and lots of vegetables, and not a single meal was boring.

So I thought that if I could cook up a few healthy Asian‐ inspired meal ideas, this plan would work for Asians, and Americans who are looking for alternative meal ideas would benefit from it too. So I have included recipes of healthier Asian meals that are fast and easy to cook. These recipes do not require special condiments or ingredients; the ingredients are already in the typical Asian kitchen.

Total 10 Rapid Weight Loss Plan Vs 10‐Day Weight Loss Asian Diet Dr. Oz’s Total 10 Rapid Weight‐Loss Plan was launched in December 2014. Dr. Oz said in his show that many people who followed the plan lost at least 4.5 kg or 10 lb. in just 10 days. He said the plan was tried by over two million people in the United States. In a nutshell, the diet plan is a high‐protein, low‐carbohydrate plan, which involves eliminating sugar, wheat, and grains in your diet. There is nothing new about it. In fact, in some 10

ways, it is similar to the popular Atkins diet, Paleo diet, and South Beach diet, to name a few, which are all low‐ carb.

You can download the Total 10 plan here in PDF format to know more: http://s.doctoroz.com/Total‐10‐v7.pdf In this section, I will show you the original Total 10 Rapid Weight‐Loss Plan and my 10‐Day Weight Loss Asian Diet, which is tweaked to suit the Asian lifestyle better. I have adapted the Total 10 Rapid Weight‐Loss Plan by making some modifications to make it less costly and using ingredients that are more widely available to Asians. The recipes in the book requires little preparation time. You can cook up a meal fast with my meal plans. Here it goes:

How to Start Your Day Original: When you wake up, drink a hot cup of water with lemon to kick‐start your digestion process or a cup of hot green tea.

10‐Day Weight Loss Asian Diet: Freshly squeezed lemon juice with warm water or any kind of tea such as ginger or green tea is fine as long as it is without sugar.

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Breakfast Meal Dr. Oz tells you to have a smoothie for breakfast.

Research has shown that a protein‐rich breakfast helps reduce your hunger hormone. The protein smoothie is actually a form of meal supplement; it gives you the protein from food but without significantly increasing your consumption of fats, carbohydrates, cholesterol, or calories. It makes you feel full so you will not have the urge to have an unnecessary snack.

So, what goes into the smoothie?

The key ingredients for the smoothie are unsweetened vanilla almond milk, fruits and berries with two tablespoons of protein powder (whey protein powder or egg white protein powder), a tablespoon of flaxseed oil, and some ice cubes. Other ingredients may be needed depending on the type of smoothie you are making. The smoothie will keep you full till lunchtime.

10‐Day Weight Loss Asian Diet: No smoothie. Eat plain red lentils soup with a banana or an egg added into the soup. I have created 4 types of red lentil soups, do check out the recipe section. What kind of lentils breakfast that is fast and easy to make? Remember to see my recipes section where I teach you how not to get bored with red lentils. Note that for breakfast, it is not just any type of lentils but red lentils (see explanation below) 12

END OF PREVIEW PART 1

Day 9: Lunch: Stir‐fried Kai Lan with Shrimps Dinner: Stir‐fried Chinese Cabbage With Roasted Salmon

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Day 10 Lunch: Roasted Chicken Breast With Stir‐fried Chinese Cabbage Dinner: Stir‐fried Long Beans with Oyster Mushroom and Prawns

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Day 11 Lunch: Roasted Mackerel Sliced Fish With Mushrooms And Bok Choy Dinner: Stir‐fried Bok Choy With Chicken Breast

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Day 12 Lunch: Sliced Mackerel Fish In Spicy Soup Dinner: Roasted Chicken Breast with Mushrooms

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DAY 4 Lunch Roasted Saba Fish ( or Mackerel) with Broccoli and Shitake Mushrooms

INGREDIENTS

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1 tablespoon of olive oil ½ a lemon 1 piece of Saba fish or any type of fish fillet 4 stalks of shitake mushrooms ½ red or green pepper sliced 1 cup of broccoli florets sliced 4 shitake mushrooms sliced 1 chopped garlic 1 tablespoon of cooking wine 1 tablespoon of light soy sauce

INSTRUCTIONS

1) Marinate the fish with one tablespoon of cooking wine and light soy sauce 20 minutes before putting into the oven. Optional: Squeeze some lemon juice to remove the fishy smell

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2) Cut the mushrooms and broccoli florets to size and sprinkle some salt, pepper and a tablespoon of olive oil and mix in a bowl 3) Place the fish and mushrooms and broccoli into a baking tray and sprinkle chopped garlic onto the fish. Make sure there you space the fish in the centre and evenly space the vegetables around the fish 4) Preheat the oven at 200 degree Celsius (°C) and roast the fish and vegetables for 12 to 15 minutes till the fish is cooked and the vegetables turn brown

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Dinner Fried Bean Sprouts With Diced Chicken Fillet

INGREDIENTS

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1 tablespoon of olive oil 200g chicken fillet 250g of bean sprouts 1 red pepper diced (optional: to add color to the dish) 1 cloves of chopped garlic 1 inch of ginger sliced 1 tablespoon of light soy sauce 1 tablespoon of cooking wine 150ml water (5 fl oz)

INSTRUCTIONS:

1) Add a tablespoon of olive oil into pan and use high heat for cooking 2) Add the chopped garlic and sliced ginger, into the pan and stir‐fry the garlic until fragrant for about 30 secs to one minute 3) Add in bean sprouts and red pepper into the pan and stir‐fry for 1‐2 minutes 4) Add chicken dices into the pan and mix well 5) Add a tablespoon of cooking wine and mix well 6) Add a cup of water 19

7) Add a tablespoon of light soy sauce 8) Cover the pan with the lid and let it cook for another 3 minutes till the chicken is cooked 9) Remove from pan and ready to serve

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Day 5 Lunch Chinese Cabbage Soup With Prawns and Chicken Meat INGREDIENTS

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Half a Chinese cabbage (Napa cabbage) or 300g of Chinese cabbage ( 1 and a half cup) 5 big shrimps with shells Half teaspoon of salt 2 cups of water (500ml or 16 fl oz)

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INSTRUCTIONS 1) Cut the Chinese cabbage to about one‐inch wide 2) Wash the shrimps with the shells intact clean and place the shrimps and Chinese cabbage into a soup pot.

3) Add about 2 cups of water into the pot and cooked at high heat for about 5 minutes 4) Add salt and mix well 5) Reduce heat and cook for another 10 minutes on the stove 6) Sample the soup and if needed, add a little bit more of salt to taste 21

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