Japanese diet

food for the Japanese diet

Unlike the US, the Japanese islands have an extremely small percentage of overweight residents, although in terms of technology, daily living standards and general living standards, Japan is not inferior to the highly developed countries of the United States. about their fast food (burgers, hot dogs, burgers). The main cause of this condition is the consumption of low-calorie foods (mainly carbohydrates and fats). On that basis, a specific but highly effective Japanese diet was compiled.

The Japanese diet is one of the most effective, it allows you to lose 7-8 kg in two weeks. It is better not to use the Japanese diet more than once every 2-3 years, use it for more than two weeks and then follow a balanced diet, otherwise the results will go down. drain.

The Japanese diet was developed by specialists of the Japanese clinic "Yaeks". The duration of the diet is 13 or 14 days. The creators of this diet promise that during this time there will be a complete restructuring of the metabolism and the long-term effects of the Japanese diet will last at least 2-3 years without extra effort.

Although the Japanese diet was developed by Japanese experts, it has nothing to do with traditional Japanese cuisine (it's worth noting that the Japanese don't drink a lot of coffee, they eat a lot of coffee). more rice and seafood).

In the Japanese diet, it is not recommended to consume sugar, salt, flour and confectionery products, alcoholic beverages. Between meals, you can drink mineral water or boiled water (unlimited quantity).

To achieve the expected results, the Japanese diet must be strictly followed, strictly following all the recommendations and without changing the sequence of the menu.

Unlike other diets, the Japanese diet is not fast - but it is more balanced, and after the diet the body significantly increases the effect of weight loss - up to several years - in caseThis is due to decreased metabolism.

Types of Japanese Diet

There are three types of Japanese diets:

  1. Japanese diet for 7 daysit has a significant drawback, since within a week only the result of withdrawal of excess fluid from the body is achieved.
  2. Japanese diet in 13 daysIt is a popular and frequently applied diet. It is for this reason that we will mainly review this option here.
  3. Japanese diet for 14 days, which differed from the previous 13-day diet by only one day. It has no fundamental difference. It is often used according to the requirement or health of people who are losing weight.

What is the real Japanese diet?

Let's just say why there is so much controversy surrounding the Japanese diet on the vast net. The problem is that the majority of articles that call the Japanese diet have nothing to do with the Japanese diet. It was invented no one knows where and no one knows who, and it was named Japanese for advertising - rightly so, because the Japanese people's menu is considered one of the healthiest. the most powerful and useful in the world. So there's a name, and underneath it's unknown what. As a result, people who try the Japanese diet quickly become disillusioned and begin to criticize it, not knowing that they have never done the actual Japanese diet. So let's correct this mistake and find out what the real Japanese diet is.

So, the real Japanese diet consists of foods that allow you to lose weight effectively without making you feel hungry. It's fish, vegetables, rice, fruit, legumes and of course green tea. Of course, the traditional Japanese diet is more diverse, but now we are not talking about the menu in general, but about the Japanese diet directly for weight loss.

An important point - the Japanese diet is very important for heat processing, it is recommended to use fresh food. Thus, a maximum of useful and nutritious substances are preserved in the dietary menu. Of course, we can't afford to eat raw fish or beans, but everything else is completely real.

Prepare yourself for a diet

Tune in to how beautiful, thin and light you will be in 13 days, and have a light dinner the night before.

For example, boil yourself a small portion (150 grams) of brown or wild rice and make about 100-150 grams of a light vegetable salad made with radishes, cucumbers and cabbage, or cucumbers, tomatoes and bell peppers. Season the salad with a drop of vinegar, a drop of olive oil and try not to salt.

If you can't do without salt, we recommend reducing your salt intake at least, after all, the night before the diet is not a diet.

Diagram of the daily diet of the Japanese

1 day

  • Breakfast. Natural, fresh coffee, nothing can be added.
  • Dinner. Boiled eggs. Steamed or boiled cabbage. Add olive oil. Tomato juice - 200 ml.
  • Dinner. Special lean fish. Fry, boil.

Day 2

  • Breakfast. Rye toast or a slice of fresh bread. Natural coffee.
  • Dinner. Stew cabbage with a slice of low-fat fish. Add oil to the cabbage.
  • Dinner. Lean beef. One serving is about 100 g. The best way is to boil. Kefir with fat content from 1% - 200 ml.

Day 3

  • Breakfast. Remember yesterday. Instead of toast, eat biscuits with no additives.
  • Dinner. Stewed vegetables. Better to take eggplant. Zucchini is also suitable. Volume is not a problem. Fill with oil.
  • Dinner. Raw cabbage, hard-boiled eggs and lean beef. Take the meat in the amount of 200 g.


  • Breakfast. Lemonade. It is best to squeeze fresh. Raw carrots are not processed.
  • Dinner. Fish, necessarily the low-fat variety, is better than fish fillets. Portion is 200 g. Fry, boil. Squeeze tomatoes and drink.
  • Dinner. Your favorite fruit. There is no limit on quantity.

Day 5

  • Breakfast. Like the day before.
  • Dinner. In addition to yesterday's diet - thin soup without meat.
  • Dinner. Repeat last time.


  • Breakfast. Again, natural coffee with no additives.
  • Dinner. Boiled chicken breast. Eat up to 0. 5 kg. Salad cooked with fresh cabbage and carrots. Fill with oil.
  • Dinner. Carrots and eggs. The first is raw consumption. The second is boiled.


  • Breakfast. Instead of regular drinks, have unsweetened green tea here.
  • Dinner. Lean beef, no more than 200 g. It should be cooked without salt and other seasonings.
  • Dinner. A glass of kefir. The rest to choose from: fish, fruit, beef, eggs. Any product must be a maximum of 200 g.

Day 8

  • Breakfast. Habitual coffee.
  • Dinner. Same as on Friday.
  • Dinner. Hard-boiled eggs and unprocessed carrots.


  • Breakfast. Shredded raw carrots, marinated with lemon juice.
  • Dinner. Low-fat fish - 200 g - cooked (fried) over low heat. Handmade tomato juice.
  • Dinner. A type of fruit. Maximum weight is 200 g.


  • Breakfast. "Standard" coffee - freshly brewed and without additives.
  • Dinner. Raw carrots - 3 pieces. Get medium sized vegetables. Unsalted and low-fat cottage cheese (cut into small pieces), boiled eggs.
  • Dinner. Favorite fruit to choose from.

Day 11

  • Breakfast. Rye bread, homemade coffee.
  • Dinner. Stir-fried zucchini. Vegetable oil is used for frying. Volume is not included.
  • Dinner. Cooked lean beef with no added salt with raw cabbage. Boiled eggs.


  • Breakfast. Could be like yesterday. Fresh bread is allowed instead of toast.
  • Dinner. Lean the fish again - boiled or fried. Add garnish with raw cabbage.
  • Dinner. Fat-free beef. Cook in no more than 100 g and do not add salt. Kefir 3 hours before bedtime.


  • Breakfast. Brewed coffee without any additives
  • Dinner. Shredded cabbage, a few eggs. Cook the latter in a pan with vegetable oil. From the drink - tomato juice pressed from its own tomatoes.
  • Dinner. Fish - boiled (fried). Do not add salt. Fish must be lean.

Day 14

  • Breakfast. A cup of freshly brewed coffee.
  • Dinner. Shredded cabbage marinated in oil. Lean fish fillets, fried or boiled.
  • Dinner. Meat without fat is better than beef. Cooking). After a while - kefir.

How to get rid of the Japanese diet

While following the Japanese diet, your stomach will be significantly reduced in size and reorganized to digest low-calorie foods. Japanese women should also follow the same regimen in the final stage: eat in small portions, choose foods rich in energy but low in calories.

Cereals (especially oatmeal, buckwheat, rice) are suitable - substitute them, use them in different ways. Meat should also be lean and cooked with or without oil. Continue to eat fresh vegetables and fruits, but don't rush to include sweet fruits in your diet. For a snack, muesli or kefir is perfect.

Do not include any pastry and flour products in your diet right now: limit your bread intake. But gradually add new old products, introducing them in minimal quantities. Enter salt and sugar literally in milligrams.

In general, the menu after the Japanese diet should be as close to the menu you used during the diet as possible. And keep in mind: the longer you leave Japanese women on, the more stable your results will be. Otherwise, the lost kilos will definitely come back, and maybe even increase.

It is believed that getting off the diet will last at least a few days longer than the diet. In the early days, you can keep the same menu by adding a new dish to your lunch.

Don't forget to drink plenty of clean water: this rule should become your main rule for the rest of your life.

I want to congratulate you: the strict 13 days of "Japanese woman" are over!

But we do not advise you to immediately pounce on sweets, otherwise the lost kilos will quickly return to you. Let the day after the end of the diet have the same foods that you have eaten for nearly two weeks. Introduce sugar and sweets into your diet gradually, literally with a spoon. And who knows, maybe now you'll find sweets unappealing?!

Benefits and Results of the Japanese Diet

In two weeks of applying the Japanese diet, you can achieve great results - lose 8 kg. Provided that there are extra pounds in your body.

If you are not overweight and you are still interested in the topic of dieting, then you should read the section devoted to anorexia and its consequences, or check out our humorous page dedicated to the diet. If you really need to lose weight fast then the Japanese diet is just one of those diets that allows you to achieve results in a short time.

The advantage of the Japanese-style diet is that it can work for a long time from 2 to 3 years. At the same time, during this period, you will not need to apply the Japanese diet again. This is due to the fact that, thanks to the Japanese diet, the metabolism is regulated, rebuilding the work of the body.

The Japanese diet detoxifies the body, as it excludes the use of alcohol, sugar, salt and flour products.

As a rule, this diet is easily tolerated by the body, does not cause hunger and does not reduce vital energy.

Cons of the Japanese Diet

Many diets guarantee quick results. However, their effects are not always long-lasting. And if you tolerate it for two weeks, and then go back to the previous diet, the lost weight will recover very quickly. In relation to these circumstances, it seems much more logical not to pursue a quick but dangerous effect on health, but to choose a diet that is more balanced and suitable for your body, which hastake into account your individual psychophysiological characteristics.

The Japanese diet should not be used for more than two weeks: metabolism may be disturbed. Mandatory near-daily consumption of black coffee severely limits the indications for safe use in the Japanese diet. In addition, you should not apply the Japanese diet to people who are in poor health and have ulcers.

In the Japanese diet, a person does not get a certain amount of carbohydrates, proteins and fats. He also lacks a large amount of trace elements. That's potassium, magnesium, calcium, iron, vitamins C and E, folic acid, etc. The diet lasted almost two weeks. During this time, a powerful blow is delivered to the body. Therefore, during the Japanese diet, remember to take extra multivitamin tablets.

If you persevere through all the days of food shortages, you can congratulate yourself and be happy, but you'd better not take it for granted. Stand dignified on the scale and smile sincerely at your reflection in the mirror. And at that point, it's just a time to think, and quite seriously, about whether the imaginary pleasure of using harmful substances and too many calories should be exchanged for what you see in the mirror. and on the scale or not.

Always be beautiful and attractive!