Japanese Diet For Weight Loss – The Healthiest Diet in The World?

japanese diet for weight loss

People in Japan are known for their long lifespan, partly because Japanese food consists of fresh foods. Also, the Japanese have a different attitude towards food from the modern western population.

If you are wondering why a Japanese diet for weight loss, consider how you imagine a person from Japan?

I believe that you all imagine it differently, but I am sure that only a few of you, or perhaps even anyone, think of an obese person or a person with some extra pounds. They are low in growth, but obesity is indeed a rare phenomenon in Japan (if we exclude a sumo wrestler).

The Japanese are a very slim nation, and they are known as one of the healthiest nations in the world. So I believe you need to find out how the Japanese diet works.

Why is The Japanese Diet Healthy?

The culinary tradition of Japan is primarily based on respect for nature, and it is extremely healthy, and this is the basis of Japan’s diet. The inhabitants of this land are considered one of the healthiest and the most humane nations and rarely suffer from modern diseases.

In this culinary tradition, there is no frying, heavy smells and severe attacks on the stomach. Japanese cuisine is light and only uses the freshest ingredients, including vegetables, soy, fish, rice, tofu cheese, sea algae and other seafood.

Because of all this, many Japanese people do not need a 14-day diet, and it remains to us to adjust to this diet if we want to be lean and healthy.

They especially appreciate food “on a spoon”, for example, miso soup, made from vegetables with the addition of miso paste (soy paste) and is eaten at any time of the day, even for breakfast. Sushi is a national specialty of this country, and for years it has been one of the world’s most popular dishes, it consists of raw fish, rice, seaweed, soy sauce and numerous spices.

Japanese simply enjoy in vegetables: red peppers, zucchini, peas, blue eggplant, green pepper, onion, tomato, carrots, spinach, sweet potatoes, turnips, burdock (Japanese root vegetables rich in fiber)… are a common part of their diet.

Vegetables are served cooked in seasoned soup or steamed, or baked in a small amount of oil, which allows maximum preservation of useful ingredients.

The Menu of Japanese Diet for 14 Days

Below you will have a prescription and diet plan for 14 days, and I believe you will like it because it is estimated that 95 percent of people who have tried it is satisfied with the results. I must mention that the Japanese diet is very strict and that you have to strictly adhere to it to function.

It takes only 14 days (a seven-day cycle that you repeat), and it’s possible to lose 7-8 kg during this time, as the Japanese diet accelerates your metabolism. During these 14 days, you may only drink water between the meals. It is recommended to drink at least 8 glasses of water per day.

Also, during the diet do not consume sugar, alcohol, bread, and any other food that is not in the diet’s prescription. It is not recommended using this diet more than once a year, as it can disturb your body balance.

First Day (Day 8)boiled eggs for lunch

  • Breakfast: black coffee or tea
  • Lunch: two hard-boiled eggs, boiled cabbage, a little spiced with olive oil, a fresh tomato (optional glass of tomato sauce without salt)
  • Dinner: 200g of boiled fish, fresh cabbage salad

The second day (Day 9)

  • Breakfast: black coffee and toast (can and a slice of black bread)
  • Lunch: grilled fish, a salad of fresh cabbage with olive oil
  • Dinner: 200g of boiled beef, a glass of yogurt

Third Day (Day 10)

  • Breakfast: black coffee
  • Lunch: one hard-boiled egg, three large boiled carrots with olive oil and a salad dressing of lemon
  • Dinner: A pair of fresh apples

Fourth day (Day 11)

  • Breakfast: black coffee
  • Lunch: one large boiled or fried pancake, apple
  • Dinner: two boiled eggs, 200g of boiled beef, fresh cabbage salad

Fifth day (Day 12)

  • Breakfast: fresh carrot salad with lemon juice
  • Lunch: 400g of boiled fish, a glass of tomato juice (optional one fresh tomato)
  • Dinner: 200g of boiled fish, fresh cabbage salad

Sixth day (Day 13)

  • Breakfast: black coffee
  • Lunch: 500g of boiled chicken, carrot salad or fresh cabbage
  • Dinner: two hard-boiled eggs, a salad of fresh cabbage

Seventh day (Day 14)

  • Breakfast: green or black tea
  • Lunch: 200g of boiled beef, the fruits of your choice
  • Dinner: any of the pre-mentioned Japanese recipes for dinner, except for the third day

While the Japanese diet lasts, physical activity is also recommended, for example, 30 minutes of daily walks, or some similar activities. Keep in mind that this is a low-calorie diet, so it’s best to check with your doctor if it is appropriate for your body.

What Secrets Japanese Diet Hides?

I will also tell you a few secrets used by the Japanese to stay slim, because, as I have already said, they do not need a Japanese diet at all if they are fed by their tradition, they are already on the diet.

1. Eat with your eyes

Japanese food is not served in small, sympathetic portions for no reason. By presenting food nicely, you make foods enjoy the first eyes and slow down the feeding process to enjoy each bite. The result?

You give your brain time to conclude when you have eaten enough, avoiding the possibility of overeating. It has been proven that people eat up to 45 percent more than they planned when food was served in large portions.

2. 80 percent full

By eating until you are 80 percent full, you can easily maintain a slimline. The idea is to eat slowly, and when you feel that you are about 80 percent full, you stop.

If you slowly eat, your brain has time to realize that you have eaten enough and encourages your stomach to charge as much as it takes for normal functioning, so to not forget to slow down.

3. More than five per daymore fish in menu

The Japanese diet is based on no higher quantities of vegetables, at least 4-5 is served in one meal. For the Japanese people, it is said that they eat 100 different varieties of dishes per week, compared to western cultures that unfortunately eat only 30-45, and this is the most deserving of the most vegetables they use so much.

Include vegetable intake to this extent, including breakfast, and you will be healthier soon, and it may be that your two-week Japanese weight loss diet will not be needed at that time.

4. Fresh fish

Omega 3 rich fish such as salmon, tuna, sardines and all others, are widely represented in Japanese cuisine. If you replace red meat with fish, you will quickly fix the health of your heart and arteries.

5. Alternative proteins

Soy products are a great vegetarian alternative to meat because they have very little or no saturated fat at all. Japanese meals consist of at least one food that contains soy.

Japanese Diet Experiences

Here are some comments:

” I was on this diet three times in five years. The Japanese diet is easy, but it is sometimes difficult to withstand. The first few days are hard to get used to, especially if you’re used to taking a lot of sugar. But I managed to take 8-9 kilograms every time with this diet.” S.S.

” My aunt managed to lose weight with the help of a Japanese diet. It is important to just adhere to the recipe and not overdo it with the size of the portion. Also, I personally recommend that you do some sport, or practice at home.” N.L.

” Twice I held a Japanese diet and helped me. I lost about 8kg, although it was difficult at first because I’m not used to preparing fish. But it was worth it! ” S.B.

These are just some experiences of people who have practiced this healthy diet, nutritionists say that in 95 percent of cases, the Japanese diet has yielded good results if a trainee strictly adheres to rules and menus.

Consultation with an expert (nutritionist) is necessary, before planning a diet, to make an individual program or adjust the existing one.


If you belong to that small group whose weight loss and Japanese diet for 14 days do not need, be sure to adopt some of these rules if you want to stay healthy. Let’s start with an integral rice, a basic food in Japanese cuisine, which is a rich source of fiber and many nutrients.

Of course, no other integral grains should be ignored. Food should be cooked as short as possible, eat as many raw fruits as possible, including fish, consume soy and tofu, add seafood to the dishes, which are abundant with minerals, and in the end, each bite chews well, which the Japanese usually practice.

Instead of coffee, tea should be consumed as often as possible, especially green. Finally, the Japanese are also leveled at the table, so they cut off a meal a couple of minutes before they are satiated.


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