Japanese diet: menu, products, reviews.

When we hear the phrase Japanese diet, the image of a slender and elegant geisha appears in our minds. In fact, in Japanese movies and cartoons, a woman is depicted in this way.

But to achieve this, you must become a strong samurai and show willpower. And the Japanese diet, the reviews and results of which attest to its effectiveness, will help to achieve this ideal.

This article is about the Japanese diet. You will discover what it is, what positive and negative properties it has, what foods you need to eat and which ones are better to reject.

Several recipes will help you prepare delicious meals with this strict diet.

What is the Japanese diet?

If you think that you will have to consume some exotic foods that the Japanese are used to eating in their homeland, you are wrong. Exotic products are excluded and only green tea, cooked fish and eggs remain.

These products are familiar to both ordinary Japanese and ordinary Europeans. Don't expect the exotic, save it for another diet. And you will find products for this diet in any supermarket, well, or in a small grocery store.

Therefore, you will be insured against the appearance of side effects of this diet in the form of allergies.

You may be wondering why this diet was called Japanese. But not everyone can say for sure whether it originated in this country or not. Perhaps this is the development of a clinic in Tokyo.

Or maybe the diet got its name from its Japanese approach, where you need to clearly follow a simple scheme to get the result.

The moderate consumption of food, and especially carbohydrates, cannot fail to affect the figure in a positive way. Traditional Far Eastern food is in keeping with this principle.

Perhaps that is why the people of the land of the rising sun remain thin for so long and retain their youth. The Japanese are not used to eating a lot, which distinguishes them from people in other countries.

In this country, in some way, it is not customary to eat foods like chips, chocolate and sweets. For a long time in Japan they did not know what butter was, and when they did, they refused to eat it.

In this country, it is customary to eat only healthy food and in moderation. It is on these principles that the Japanese diet for 14 days of the menu is based, which cannot be modified. That is why it can give positive results in 14 days.

vegetable salad for weight loss in the Japanese diet

What rules should be followed for the Japanese diet?

Our residents are not used to eating small amounts of food and restricting calories can feel like a tragedy. Therefore, the Japanese 14-day diet may seem intolerable to them.

During this diet, you need to prepare, which is simply necessary to limit yourself. Without this, it is impossible to achieve a positive result.

During this diet, your diet will contain mainly protein in the form of fish, beef, eggs, dairy products.

Carbohydrates can be eaten only in the form of croutons, and the fats in your body will be replaced by olive oil. Fruits and vegetables must also be present in your diet to saturate the body with fiber.

And your body can get beneficial antioxidants from coffee and green tea. These products must be of high quality.

Although all the nutrients are present in the Japanese diet, their intake is limited. Restricting carbohydrates can make you feel dizzy. Vegetables and fruits are included in the Japanese diet for weight loss.

You may have headaches and joint pain. In this condition, it is recommended to suspend the diet. In any case, after two weeks you have to interrupt the diet, since this can harm your health if you continue eating this way.

Drink plays an important role in adherence to this type of diet. Adequate water will help keep you from feeling hungry and help your body eliminate protein. It is better to use still water at room temperature.

This diet requires strict adherence, otherwise the effect will be less pronounced. It is necessary to use only those products that are shown for a certain day, in no case should they be replaced by others.

The only thing is, if you don't want to have coffee in the morning, you can have a cup of green tea instead, naturally unsweetened. It is desirable to limit the consumption of salt.

Of course, it is best to eliminate salt from your diet completely, but if this is too difficult for you, try to use the minimum amount.

The Japanese diet allows you to have three meals a day and this is quite difficult as many are used to 5-6 frequent meals and snacks.

Japanese diet plate to lose weight

You should not eat just before going to bed, it is better to do it a few hours before rest. As soon as you wake up, drink a glass of water to fill your stomach and hold out until your next meal, which won't be anytime soon.

Such a strict diet requires a responsible approach, you cannot start without any preparation. You need to tune in to be prepared to handle moderate food intake and ultimately lose weight.

Your body must be prepared for this, so a few days before the diet, try to eat only healthy foods, give up sweets and fatty foods.

Reduce the content of your servings and then it will be easier for you to reschedule the next 14 days. When you finish your diet, you will be rewarded for all your efforts by lowering your weight on the scale.

Expect at least 5 kilograms to leave your body and they shouldn't be coming back anytime soon.

Allowed products

carrots and celery to lose weight in the Japanese diet

You should have a cup of unsweetened coffee in the morning and green tea during the day. You will need to stock up on fruit. Just don't use grapes, persimmons, bananas.

Fruits like apples are the best for this diet. Rye or bran croutons are the only carbohydrate food that should be present in your diet.

If you want to fill your stomach and block hunger, you can eat some bran. During the diet, it is allowed to drink decoctions, but they should only be sugar-free.

From vegetables, it is allowed to use cabbage, carrots, zucchini. If you don't suffer from high acidity, you can use sauerkraut.

The menu is based on lean meats and fish, which in no case should be fried in vegetable oil, but only boiled. Meat can also be replaced with chicken and turkey, if you want, you can eat offal.

During the diet, you can use only olive oil; adding any other oil to food is not recommended. You can also drink kefir and tomato juice.

As you can see, all the products are quite healthy and will contribute to weight loss. But if you have problems with blood pressure or are expecting a baby, then in no case should you follow such a diet.

With great physical effort, you should not follow such a diet either. Too many protein foods can worsen the situation of the kidneys, so if there are any problems with them, it is better to abandon the Japanese diet, you should not risk your health.

eating a girl on a japanese diet

Forbidden food

During the diet, it is necessary to significantly reduce the caloric content of food, as well as the portions consumed. If you are very hungry and want to eat something high in calories, have a glass of water.

During this diet, snacks are prohibited, but you can drink tea, coffee, decoctions without sugar and mineral water in unlimited quantities.

Forget foods like smoked sausage, soda, sugar, bread, pasta, and alcohol for a few days. The Japanese diet is considered unbalanced, your body will need additional nutrition in the form of vitamin complexes.

If you go to bed too late, you can drink some kefir before going to bed.

Positive aspects of the Japanese diet

  • You don't have to search for groceries, they can all be easily found at any local grocery store.
  • The cooking recipes are very simple and do not require a lot of time.
  • The result after the diet is palpable and remains for a long time.
  • You don't have to count calories.
  • This diet is easy to follow during school or work, as only a small amount of food is eaten.
Japanese diet foods for weight loss

Disadvantages of the Japanese diet

But, unfortunately, the Japanese diet, the table of which should always be in front of your eyes, has some disadvantages:

  • There are very few calories and foods that can be eaten, this can lead to depletion of the body. If the body is weak, it will become even weaker.
  • Too few meals in between can cause excruciating hunger. After the diet, you cannot go back to the previous diet, as the weight you lost will return.

What should you do after the diet?

Anyone who has been able to endure the diet is sure to eventually be overcome by a strong desire to overeat. But you need to be careful here, it can nullify all your efforts.

An exhausted body will want to replenish the reserves it has lost and will actively request it.

And if you want to avoid this, you should gradually increase the portions and add new foods to your diet. Start with complex carbohydrates, such as cereals and vegetables, and then add fast carbohydrates in small amounts.

But you must not abuse unhealthy carbohydrates after a diet, you must learn to control yourself and be disciplined. This diet will help you with this too!

Eat from time to time with those foods that were consumed during this diet.

foods recommended by the Japanese diet to lose weight

Japanese diet recipes

Turkey meatballs

Turkey meat is an excellent alternative to meat.Take a small amount of turkey meat (22 grams is enough) and grind it in a meat grinder along with an onion.

It is allowed to grind a carrot together with meat and onions. You can add a little salt to the meat (just a little bit). Spices can be used instead of salt.

Make minced meatballs and cook for half an hour. Sprinkle with chopped parsley on top.

Steamed chicken fillets

Grind a small piece of chicken fillet into several parts, add chopped carrots, onions and an egg. Mix everything together and place the mixture on a sheet of aluminum foil like pancakes.

Sprinkle with rosemary and pepper on top. Roll up the foil so the edges are tightly closed and place in the oven. After 30 minutes, you will have some delicious and aromatic cutlets.

Fish in foil

Take the fish (trout is ideal) and peel it inside. You can put the spices inside and rub them on the outside. Dip the fish in lemon juice. Fill the belly with chopped parsley.

Wrap the fish tightly in aluminum foil so no juice spills out during baking. After 30 minutes, you can turn off the oven when the fish is done.

weight loss of a girl on a Japanese diet

Cabbage with tomatoes

If you do not like cabbage dishes or you are already tired, this recipe will help you improve its taste and diversify the menu. Blend the boiled cauliflower.

You can add some greenery to it. Arrange the mashed potatoes on a plate and place tomato slices and hard-boiled eggs nearby. Your diet lunch will be much tastier!

Veal dumplings

If you only boil the meat, it will still be tough, so it is best to make minced meat from it. Beef is best minced with onions and carrots.

Then boil a small amount of rice, but do not cook it all the way. When the rice is half cooked, add it to the minced meat. Form meatballs with the minced meat.

Boil a small amount of water in a saucepan, add some spices to the water. Put the meatballs and simmer for another 30 minutes.

You will end up with a delicious broth that you can use along with the meatballs. You can also eat small amounts of vegetables.


This diet will help you get your body in order in a relatively short time. The more strictly you follow the menu, the better the effect you can achieve. With discipline after dieting, your weight will last for a long time.

You can only follow such a diet if you are completely healthy. Well, if you have any health problems, you should consult with your doctor, whether you need to follow such a diet or choose a milder one.