Eat the Right Carbs, Nourish the Spl.een and Sto.mach: The Oriental Medicine Secret to Sustainable Weight Loss

Eating the right kinds of carbohydrates instead of cutting them out completely — while nourishing the spleen and stomach — is considered by Traditional Oriental Medicine to be the key to lasting weight loss.

Many people try to lose weight by eliminating rice, noodles, and other carbohydrate sources. Although this approach may bring quick results at first, it often leads to fatigue, weakness, and eventually the “weight-loss plateau.” According to Traditional Chinese Medicine (TCM), the root cause lies in an improperly nourished spleen and stomach.

In TCM, the spleen and stomach are regarded as the foundation of qi (vital energy) and blood, responsible for transforming and distributing nutrients throughout the body. When these organs are weakened, digestion and absorption are impaired, leading to fat accumulation even when food intake is low. Therefore, the secret to safe and lasting weight loss isn’t about eliminating carbs, but choosing the right kinds and supporting spleen-stomach function to enhance metabolism.

TCM practitioners recommend replacing refined starches like white rice and white bread with whole grains, sweet potatoes, oats, and brown rice. These healthier carbs are high in fiber, promote satiety, and help the spleen and stomach work more efficiently. At the same time, fried, spicy, and greasy foods, as well as alcohol, should be limited, since they can damage these organs and slow metabolism.

Regular and balanced eating habits are equally important. Breakfast should include enough carbs for energy; lunch should balance lean protein, vegetables, and good carbs; dinner should be light and not too late. Herbal teas such as ginger tea or dried tangerine peel tea can also promote qi flow and aid digestion.

Weight loss should not go against the body’s natural rhythm. When the spleen and stomach are strong, the body naturally burns fat more efficiently and maintains a stable weight.

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3-Day TCM-Inspired Weight Loss Meal Plan

Day 1
Breakfast: Oat porridge with red dates and a few slices of fresh ginger.
Lunch: Brown rice, steamed chicken breast with ginger, pumpkin soup with shrimp, and boiled morning glory (water spinach).
Dinner: Steamed sweet potato, pork bone soup with white radish, and cucumber salad with roasted sesame.
After-meal tea: Ginger tea or dried tangerine peel tea.

Day 2
Breakfast: Boiled sweet potato, one boiled egg, and chrysanthemum tea.
Lunch: Brown rice, steamed fish with soy sauce, mustard greens and mushroom soup, tofu with tomato sauce.
Dinner: Millet porridge served with stir-fried green vegetables in sesame oil.
After-meal tea: Passionflower tea or artichoke tea.

Day 3
Breakfast: Warm mixed-grain powder (made from roasted brown rice, mung beans, red beans, and lotus seeds) with a ripe banana.
Lunch: Brown rice, stir-fried beef with celery, clam and loofah soup, and boiled vegetables with ginger fish sauce.
Dinner: Steamed potato, seaweed soup with soft tofu, and boiled vegetable salad dressed with sesame oil.
After-meal tea: Light honey-ginger tea.

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Notes

• Eat dinner early — before 7:00 p.m.

• Eat until comfortably full; avoid skipping meals, as it can weaken the spleen and stomach.

• Limit fried, spicy foods and alcohol to support healthy digestion.

• Drink warm water instead of cold water, as TCM believes coldness can “harm the spleen and stomach.”