5 Japanese cooking techniques that can help you lose weight easily

Japanese cuisine is said to be very healthy and contributes to the high life expectancy of the inhabitants and very low rates of obesity. Fresh, seasonal ingredients, minimal oil, and simple preparation methods characterize Japanese cooking. Thus, it is well-suited not only for weight loss but also for overall healthiness. Here are five Japanese cooking techniques for easy weight loss while your meals will still be nutritious and delicious.

Steaming (Mushi)
Mushi is the Japanese word literally meaning 'steaming'. This is one of the most popular cooking methods since it holds out to preserve the natural flavour and nutrients of the ingredients rather than adding extra calories. In this method, food is placed in a steamer basket made of bamboo or metal and cooked in the warmth of boiling water. Steaming originates with gentle steaming away the flavours from vegetables, seafood, or dumplings instead of oil or fats. It is low-calorie by nature, retains more vitamins, and retains more minerals compared to boiling or frying. For that extent, it is suitable for losing weight.

The most popular steamed dishes in Japanese restaurants are Chawanmushi, or savoury Egg Custard, and Mushi Sakana, which is steamed fish. They are light yet filling, so perfect for a weight-loss diet.

Grilling (Yakimono)
Another healthy form of Japanese cooking is Grilling, or 'Yakimono', which reduces the amount of consumption of fatty food. When grilling meat and fish, excess fat drops off while cooking, and thus, it's a lean meal. In addition, it seals the natural juices because of its high heat, and without heavy sauces or oils, it adds extra flavour. The grills used in Japanese cuisine are charcoal grilling, pan grilling, and broiling that cook light, low-calorie protein-rich dishes.

Grilled fish is another good example—Teriyaki Salmon or Grilled Mackerel, for instance. They provide high-quality proteins and important nutrients with the advantage of omega-3 fatty acids and contain virtually no calories.

Simmering (Nimono)
Simmering is also known as "Nimono." It refers to the process of cooking foodstuff gently in flavoured broth. Generally consisting of dashi or Japanese soup stock, soy sauce, and mirin or sweet rice wine, simmered food is generally fat-free but very high in fibre, especially if vegetables and legumes are used. Slow cooking allows flavours to penetrate the food instead of extreme seasonings and fats.

One of the most traditional simmered dishes is nishime-ya, or simply nishime. These contain various root vegetables, including carrots, daikon, and lotus root. Other similar vegetables are high in fibre and calories very low, so they are an excellent addition to any weight loss program.

Fermentation (Hakko)
Fermentation, or "Hakko," is an ancient traditional food preservation technique from Japan that enhances the nutritional content of food. Fermented foods include Natto, Miso, And Tsukemono, which is the pickled vegetable delicacy of Japan. Probiotic-rich foods are staples in Japanese diets, and the intake of these fermented foods supports the health of the gut and digestion. Positive gut health has been associated with boosted metabolic rates, weight management, and even fat storage when the gut microbiome is in good balance.

Consuming fermented foods can help in weight loss; in fact, they tend to fill you up, thereby reducing cravings for unhealthy snacks.

Eating in small portions
Not exactly a cooking technique, however, the Japanese maintain a healthy weight by eating in small portions. The variety of small dishes prepared for a normal Japanese meal serves the purpose of mindful eating and control over portions of food. This process is effective for consuming each type of nutrient without overeating. Eating smaller portions of a variety of foods will yield a very adequate intake without excessive calories.

Japanese cooking techniques, such as steaming, grilling, simmering, fermentation, and portion control, provide a balanced and nutritious approach to losing weight. They help one enjoy deliciously flavoured dishes but cut down unhealthy fats and calories in the entire day. The techniques support losing weight while also ensuring one remains full and satisfied without even the taste being compromised at all.