14 Days of Japanese Eating: Reviews, Menus and Results

eat japanese food

The Japanese 14-day diet is considered one of the healthiest in the world, and as a result, the average life expectancy in Japan is much higher than in the rest of the world. But why is it so? After all, "Japanese" promises maximum results in the shortest possible time - up to 8kg in two weeks, and best of all, it offers a guaranteed result that lasts a long time.

Authorship is sometimes attributed to Mayo Clinic nutritionists. This solid and respected medical establishment does exist. But it's not Japanese, it's an American clinic. More specifically, a network of clinics and research centers headquartered in San Francisco. Mayo's doctors do offer several patented weight loss methods.

14 Days of Japanese Diet: A Brief Introduction to the Main

period 14 days
Price low
Results of the Japanese Diet Lose 5-8 kg
Features The low card is strict and requires a preliminary psychological attitude
Recommended frequency No more than 2 times a year
Additional effects Long-term preservation of results (subject to proper diet withdrawal)

At the end of the diet, it is important to follow some recommendations in order to maintain results for a long time. The main principles of this weight loss method are as follows:

  • Reject spice, salt, the dominance of protein foods in the menu;
  • use specialized dietary dishes;
  • Maintain a balanced diet in the future.

The Japanese diet is not suitable for pregnant women, lactating women, people with gastritis and ulcers, and people with liver and kidney disease and heart disease. You should consult your doctor before starting a diet!


The Japanese weight loss system is considered rigid and has many contraindications:

  • have high blood pressure, heart disease, vascular disease;
  • diabetes;
  • Thyroid disease;
  • during pregnancy and breastfeeding;
  • Any complicated gastrointestinal disease, kidney disease;
  • when exercising
  • Hard physical and mental work.

When it comes to gaining weight over the holidays, it’s advisable to prioritize fasting days — so that it neither harms your health, doesn’t lighten your digestive burden, and doesn’t drain stagnant water during the holidays.

14-Day Japanese Diet: The Basics of Proper Nutrition

Japanese diet food

The Japanese are known to have one of the longest life expectancies in the world and few cases of obesity, which can exacerbate health problems. The average life expectancy for Japanese women is 87 years and for men it is 80 years. The longevity of the Japanese is mainly due to their healthy diet, which mainly consists of fish, vegetables and plants. One of the defining qualities is that Japanese cuisine emphasizes quality over quantity.

The purpose of the 14-day Japanese diet is to restore a compromised metabolism, thanks to a carefully selected menu of low-calorie foods. The emphasis is on small portions of fresh seasonal produce. It is recommended that dieters focus on quality over quantity, eat slowly, to appreciate the taste of food, and gain satisfaction by eating less.

A major factor in the way the Japanese eat is diet up to 80%. Also, great attention was paid to the presentation so that the food looked beautiful and eye-catching.

Dairy products and bread are not included in the diet, and when beef and chicken are included in the meal, they are seen more as an accompaniment to the meal than the main meal. Fresh fruit is the dessert of choice, but if your dessert is high in calories, it should be eaten in small amounts.

In Japan, breakfast is considered the most important meal of the day, and often the longest meal. Naomi Moriyama introduces dieters to the concept of a Japanese energy breakfast in her book, which includes miso soup, rice, eggs or fish, vegetables, fruit and green tea.

Since "Japan" is an unbalanced weight loss system, vitamin complexes must be taken. Also, to lose weight effectively, you need to drink plenty of water, drink clean water instead of juices and other beverages. Drinking one-and-a-half to two liters of water a day can help remove toxins and decay products from your body.

The duration of the diet was 13 or 14 days. Some no-longer-secret secrets learned from the book:

  1. Fish, rice, vegetables, fruits and soybeans are the main foods of the Japanese. Almost all Japanese recipes are based on these ingredients. Of course, thanks to fish, the Japanese get omega-3 fatty acids, and as you know, they affect not only the skin/hair/nails, but the entire body.
  2. Japanese eat only miniature dishes. Japanese eat only small portions. They can have a hamburger, but it will be a Japanese sized hamburger. "In Japan, food is served in plates, cups and bowls, which are suitable for boys with thumbs compared to their American counterparts. " This is thought to increase the appeal of the food and reduce portion sizes. The Japanese diet will restore your figure to normal and improve your health in many ways.
  3. Japanese food is always "light". That is, instead of frying vegetables, the Japanese cook them on steam or on the grill. Whereas Japanese don't use seasoning at all, they eat "naked" food and feel its natural taste.
  4. The Japanese use rice instead of bread. Desserts are seldom eaten and in small quantities. And they keep moving.

The main idea of the book is that Japanese attitudes towards food are reasonable. Food is not a cult for them, they don't try to eat more and get fatter (like Americans), they eat to survive. Speaking of Americans. The book casts Americans as a "bad role model. "Japan and the United States are often compared. Well, Japan will definitely win.

A staple of the Japanese diet

Nutritionists note several advantages - "Japanese" are both low in carbs and calories, in addition, all food should be eaten without salt, so there will be hunger. The motto of the Japanese diet is moderation.

Given our preference for quick and easy fast food, it's no surprise that being "Japanese" based on healthy eating rather than just taste would significantly increase life expectancy. Japanese as a nation (excluding sumo wrestlers! ) usually eat what they like, not what is advertised on TV, because losing weight, including unhealthy food, apparently leads to death.

The essence of the Japanese diet is to give up salt and sugar and reduce carbohydrate and fat intake. It's important to follow nutritional rules and menus, which are easy to find online. The only thing that can be changed is alternating black coffee with unsweetened green tea and adding a little salt to the food every two days to keep it from falling apart. Of course, you need to forget about fast food, sweets, alcohol, and unhealthy foods during this time.

In addition to the classic version of the Japanese diet, there is an option in the menu that recommends green tea instead of coffee.

So what foods are included in the Japanese daily diet?

  1. Fish for health. When you think of Japanese food, you probably think of sushi, which now usually means raw fish and rice. Therefore, the Japanese diet is closely related to the high consumption of fish. Fish is a great source of omega 3 fatty acids, which are known for their health benefits to the heart and even the brain.
  2. Eat less red meat. With so many fish, the Japanese can eat red meat when they are full! Red meat contains saturated fat, which, if consumed in excess, can clog arteries and contribute to obesity and heart disease. So eat more salmon, mackerel, sardines, herring and avoid red meat and potential heart attacks.
  3. soy products. Like fish, soy foods like tofu are also a better alternative source of protein than red meat or even dairy because they contain little or no saturated fat. Soy foods help reduce heart disease and lower blood pressure. A staple of the Japanese diet, soy foods help lower cholesterol levels and are a healthy addition to a healthy diet.
  4. Lots of rice. The Japanese consume so much rice that it is served at almost every meal, including breakfast, every day. As a low-fat carbohydrate, rice fills you up, so there's less room for fat-promoting and arterial-clogging foods. (Japanese can improve their health by substituting white rice for brown rice. )
  5. Natural noodles. Japanese soba is also a staple in the country, made from wheat and buckwheat flour, which aid in digestion. Buckwheat noodles do not contain white flour and are considered healthier because they are high in fiber, which helps the body eliminate cholesterol and promote regular bowel movements.
  6. Not many vegetables. Japanese people eat vegetables in abundance, and it's not uncommon to eat vegetable soup or even salad for breakfast! The "Japanese" have an advantage over Western diets because they eat large amounts of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, cabbage, and watercress. They are rich in vitamin C and fiber, which have powerful anticancer properties. Vegetable cooking methods include light steaming or frying, which helps retain the maximum amount of nutrients.
  7. Healthy tea. Japanese green tea has many health benefits. Green tea is thought to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol, slow the aging process, and studies have even shown green tea to be effective in preventing cancer. It's as close as the elixir of life!
  8. Healthy dessert. Japanese do like some western desserts like ice cream or cakes, but they are more likely to have seasonal fruit on a plate than toffee pudding. Even with western desserts on the menu, the portion sizes are noticeably smaller.
  9. small portion of food. Food portions in Japan are smaller, which in turn reduces the burden on the digestive system. Tourists in Japan will find that when they dine in a cafe or restaurant, the amount of food is about half what they are used to.
  10. "Japanese" you. This weight loss system has undeniable health benefits, allowing you to live longer, look slimmer (and possibly younger), and be healthier overall. Adding plenty of fish, rice (preferably brown rice), and vegetables to your diet, as well as cutting back on red meat and processed foods, can make a huge difference to your diet and your health. Now go get some green tea!

The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular disease. You should consult a specialist before starting to lose weight. Maybe he'll suggest replacing coffee with black or green tea. Exercise, especially strength exercises, will have to put off dieting (lower than normal daily calorie intake, the body doesn't "pull" a lot of physical activity).

14-Day Japanese Food Shopping List

  1. Fruit (except bananas and grapes) - 1 kg in total.
  2. Kefir - 1 liter (buy fresh, don't stock up for future use! ).
  3. Premium Coffee Beans or Ground Coffee - 1 Pack.
  4. Sea fish fillets - 2 kg.
  5. Fresh carrots - 2-3 kg.
  6. Lean beef, pulp - 1 kg.
  7. Your Favorite Green Tea Variety (No Additives & Flavorings) - 1 sachet.
  8. Zucchini, eggplant - 1 kg in total.
  9. Fresh eggs - 2 dozen.
  10. Chicken fillet - 1 kg.
  11. Cabbage - 2 medium forks.
  12. Tomato juice - 1 liter.
  13. Extra Virgin Olive Oil - 500 ml.
  14. Selected Lemons - 2 pcs.

14 Days of Japanese Diet: Full Menu List

Nutritionists recommend against sticking to the Japanese diet for more than 14 days. You can repeat it every few years.

sky breakfast dinner dinner
Day 1 Coffee or a cup of tea without milk and sugar Two eggs, served with stewed cabbage, fresh tomatoes, or a glass of tomato juice 200 g any cooked lean fish
Day 2 Coffee or a cup of tea without milk and sugar 200g lean fish, stew for garnish Two eggs, stewed cabbage or fresh vegetable salad
Day 3 Unsweetened coffee or tea, milk, rye croutons 200 g boiled lean fish to serve with fresh or stewed vegetables 100 grams boiled beef, 1 cup low-fat kefir
Day 4 Unsweetened coffee or tea, milk, rye croutons Zucchini or eggplant cooked in vegetable oil 200g poached beef with fresh cabbage with a little butter, two poached eggs
Day 5 Carrot Salad with Lemonade 200 g poached fish with fresh tomato garnish or a glass of tomato juice 200 grams of any fruit, except bananas, grapes
Day 6 tea or coffee without sugar and milk 200g boiled beef Two hard boiled eggs garnished with fresh carrots
Day 7 tea or coffee without sugar and milk 200g poached chicken with vegetable salad garnish (cabbage, carrots, a little oil) 200 grams of any fruit, except bananas, grapes
Day 8 Carrot Salad with Lemonade 2 hard boiled eggs, 50g low-fat cheese, any vegetable salad 200 grams beef, 1 cup low-fat kefir
Day 9 Tea or coffee without milk or sugar 200g Chicken Tenderloin, Carrot and Cabbage Salad 2 eggs, a salad of any vegetable with a little oil
Day 10 Unsweetened coffee or tea, milk, rye croutons 200 g boiled lean fish to serve with fresh or stewed vegetables 200 g any cooked lean fish
Day 11 Unsweetened coffee or tea, milk, rye croutons Zucchini or eggplant cooked in vegetable oil Two eggs, stewed cabbage or fresh vegetable salad
Day 12 Carrot Salad with Lemonade 200g poached chicken with vegetable salad garnish (cabbage, carrots, a little oil) 100 grams boiled beef, 1 cup low-fat kefir
Day 13 Tea or coffee without milk or sugar 200g chicken fillet, a cup of tomato juice, vegetable salad 2 eggs, a salad of any vegetable with a little oil
Day 14 Tea or coffee without milk or sugar Two eggs, served with stewed cabbage, fresh tomatoes, or a glass of tomato juice 200 grams of any fruit, except bananas, grapes

The number of meals on the diet is limited to breakfast, lunch and dinner with no snacks in between.

  • You cannot reschedule breakfast and dinner, or days on a diet;
  • 14 days to eat only the products on the menu (nothing helps without sticking to it);
  • Cabbage and fish in the diet cannot replace anything;
  • Beef can be replaced with chicken 1-2 times (but not advisable);
  • It can be used in place of zucchini, squash, beets (instead of frying, this product can also be baked in foil with herbs and olive oil).

General principles for quitting the Japanese diet

If you've been on a Japanese diet for 14 days, then under no circumstances should you swoosh on the foods that are now allowed, you need to get rid of it gradually.

  1. You need to gradually return to your usual diet and gradually expand your diet. You can add 1-2 new products to the menu every day, keep the menu. You should start with vegetables, fruits, complex carbohydrates. A full return to a normal diet should take 7-14 days after the diet ends.
  2. Nutrition should be reasonable. Why endure and maintain a strict diet if you start overeating simple carbs and fats the next day? Nutrition should be balanced, including plenty of protein, vitamins, and fiber.

The products on which the Japanese diet is based can serve as a basis for a diet or as a basis for a diet. Low-fat meat and fish, green salads, fresh fruit—all these are just good for the body and help keep you in shape. It's also worth maintaining the healthy habits of drinking plenty of fluids and minimizing the use of salt and sugar. Then at the end of the diet, the extra pounds aren't terrible.

What results can be expected from the Japanese diet

Dieting requires a lot of extra weight. In the early days it is liquid (it will come back so 1-2kg you will be better again, that's normal). But the remaining 3-6kg will melt away without a trace. Women who are 20-30 kg overweight can lose at least 10 kg in two weeks.

While the effects are impressive, sticking to this diet is not recommended: it's low in calories and low in nutrients, which means it can be detrimental to a woman's health. Skin, nails, teeth can degenerate, and the reproductive system and gastrointestinal tract can be affected. You shouldn't repeat the Japanese weight loss system too often: once every six months will be optimal.

diet review

Among the many diets, the Japanese diet stands out, and people often comment on it. It is believed that "Japanese" can not only effectively lose excess weight, but also help to develop good eating habits and improve metabolism.

  1. The first trial, female, 31 years old. "So to speak, I wanted to cleanse my body ahead of the upcoming holiday while correcting it a bit. I was amazed at the effect, but immediately disturbed by the way I "planted" my body. Stay vigilant, dearLadies, before you went on such a strict diet. "
  2. Second trial, female, 20 years old. "But I risked sticking to this diet for more than 14 days. I did it in vain. My metabolism was disrupted and now I don't know what to do. "
  3. The third trial, female, 38 years old. "I decided to lose weight after giving birth, I am very satisfied"
  4. Fourth trial, female, 28 years old. "Don't laugh at the body. What may be good for the Japanese, while I strongly doubt Japanese drink black coffee in the morning, is unacceptable for others. Of course I lived 14 days, but I paidAt what cost! Stool problems, nausea, irritability, headaches, and all of this to lose 5kg? I expected more, at least 8. The creators of the diet claim that during the diet, the metabolism is completely normalized, This gives you long-lasting results over a long period of time and requires a balanced diet in the future. "
  5. Fifth trial, male, 40 years old. "I also asked my wife to lose weight. At first she resisted and didn't want to lose weight. I 'weak' her and then it happened. It was difficult at first, but the results surprised us. Years younger. She dropped 5Kg, started feeling good. Interest has conquered me now. I decided to try it myself. Beer belly and hanging sides like never before.
  6. The sixth review, female, 36 years old. "I sat on a 'Japanese woman' more than once and I really liked the diet because I lost at least 5kg and I didn't need more. It was hard without salt early on, so you need to try not to give up everything, don't start eating like before. I'm a purpose person, so I resisted. So happy with the results, except for the kilos, the volume went and I forgot what swelling was.

Still, in any weight loss diet, the main thing is not its name, but its effectiveness in weight loss, in that sense, comments on those who lose weight on this diet as well as nutritionists' to itof the reviews, mostly agree with its positive reviews.

in conclusion

You need to know that every diet is a huge stress on the body. Don't push yourself to the point of exhaustion. Treat yourself with attention and understanding, who will take care of your loved ones if not you. "Japan" is a very strict weight loss system. It gives results in a short time, but the protein-fat-carbohydrate-vitamin combination is definitely not balanced.

If you still have questions about whether to diet, try talking to a dietitian. Happy weight loss and all the best!