Japanese diet - practical nuances

the essence of the Japanese diet for weight loss

Increasingly, new methods of losing weight are gaining popularity among people who want to lose weight. This article will discuss in detail the Japanese diet, its essence, rules, menus, reviews and much more.

The essence of the diet

The Japanese diet is one of the most popular weight loss methods today. The essence of its action lies in the fact that food in it is low in calories, that is, proteins, fats and carbohydrates enter the body in insufficient quantities, which is why a rapid weight loss occurs. In order to achieve the maximum effect in losing weight in this way, you should strictly follow the menu.

The benefits of this method of losing weight include:

  1. Ability to lose quite a lot of weight in a fairly short time.
  2. The diet contains a variety of foods that can be sated, in contrast to rigid mono-diets (rice, buckwheat).
  3. Thanks to the restructuring of metabolism in the body and the correct exit from the diet, the pounds that have gone do not return.
  4. Since the menu is rich in vegetables, juices and fruits, the intestines are cleansed of toxins, and the work of the stomach improves.
  5. Green tea included in the diet improves mood, adds strength and works as an antioxidant.
  6. It is allowed to cook food in different ways - boil, bake and even fry, so it is not very difficult to follow.
  7. Taste preferences change, well-being improves and overall performance increases.
  8. There are no complicated dishes on the menu, so you don't need any special knowledge of cooking.

Disadvantages include:

  1. Drinking coffee frequently can lead to bloating and heartburn.
  2. If the output is wrong, the lost weight can quickly return.
  3. Such a diet can exacerbate some diseases and worsen health.
  4. Lack of carbohydrates and vitamins can lead to depletion of the body.

Diet Rules

Prohibited foods include:

  1. Alcohol.
  2. Fatty meat.
  3. Sugar and sweets.
  4. Flour products.
  5. Pasta.
  6. Salt.
  7. Smoked food.
  8. Flour products.
  9. Potatoes.
  10. Salo.
  11. Mayonnaise and other sauces.
what you can and cannot eat on a Japanese diet

Foods to eat:

  1. Eggs.
  2. Poultry and fish.
  3. Vegetables and fruits.
  4. Seafood.
  5. Cottage cheese and cheese.
  6. Coffee and green tea.
  7. Greens.
  8. Rye crackers.
  9. Home-made vegetable and fruit juices.

In addition, this weight loss system assumes compliance with the following nutritional rules:

  1. It is necessary to strictly follow the menu and not change the sequence of days.
  2. Do not add other foods to the diet.
  3. Drink at least 1. 5 liters of green tea a day without sugar or water.
  4. This food can be used no more than once a year.
  5. Meat and fish can be steamed, boiled or grilled with a little oil.
  6. It is recommended to take vitamin complexes during the diet.
  7. Coffee should be made natural, not from powder.
  8. Vegetables and fruits can be eaten whole or in salads.
  9. Salads can be seasoned with olive oil.


There are three types of this diet, each with its own characteristics:

  1. Diet for seven days.Its features are as follows:
    • A complete rejection of salt.
    • Eating only sea fish, vegetables, juices, eggs and meat. During this time, you can lose weight up to seven kilograms.
  2. Slimming in thirteen daysprovides for the following nutritional features:
    • Seafood is added to the diet.
    • The rest of the menu remains unchanged. This type of technique plays a more psychological role, since it lasts a day less than a two-week diet, and one day can mean a lot for a losing weight person.
  3. Losing weight in fourteen daysis ​​twice as much as losing weight in this way for seven days. It is used when a person wants to continue losing weight and has the desire and strength for this. As for nutrition, it remains practically unchanged, except that the menu can be expanded with new vegetables or fruits.


The menu for this meal for fourteen days looks like this:

1. First week

Sample Japanese diet menu
  1. Monday:
    • Breakfast - coffee.
    • Lunch - two boiled eggs, tomato salad.
    • Dinner - boiled beef, apple juice.
  2. Tuesday:
    • Breakfast - coffee, oatmeal.
    • Lunch - vegetable stew, steamed fish.
    • Dinner - cottage cheese, orange juice.
  3. Wednesday:
    • Breakfast - coffee.
    • Lunch - broccoli and tomato salad, steamed chicken.
    • Dinner - apple, grapefruit.
  4. Thursday:
    • Breakfast - green tea.
    • Lunch - two boiled eggs, stewed zucchini.
    • Dinner - stewed beef, tomato.
  5. Friday:
    • Breakfast - boiled egg, coffee.
    • Lunch - steamed fish, carrot juice.
    • Dinner - seafood, apple.
  6. Saturday:
    • Breakfast - green tea.
    • Lunch - beef stew with vegetables, tea.
    • Dinner - kefir.
  7. Sunday:
    • Breakfast - coffee.
    • Lunch - salad of carrots and beets, boiled fish.
    • Dinner - kefir, apple.

2. Week 2

  1. Monday:
    • Breakfast - one boiled egg, coffee.
    • Lunch - hard sur, apple.
    • Dinner - fried fish, vegetable stew.
  2. Tuesday:
    • Breakfast - tea.
    • Lunch - baked eggplant, fish cakes, tea.
    • Dinner - boiled chicken fillet, cabbage salad.
  3. how to lose weight on a Japanese diet
  4. Wednesday:
    • Breakfast - coffee.
    • Lunch - baked turkey, zucchini stew.
    • Dinner - apple, orange.
  5. Thursday:
    • Breakfast - tea.
    • Lunch - boiled beef, cucumber and tomato salad.
    • Dinner - pear, pineapple.
  6. Friday:
    • Breakfast - coffee, dietary cookies.
    • Lunch - fruits.
    • Dinner - broccoli salad with herbs, baked fish.
  7. Saturday:
    • Breakfast - coffee.
    • Lunch - two boiled eggs, tomato current.
    • Dinner - baked fish, tomato.
  8. Sunday:
    • Breakfast - tea.
    • Lunch - boiled beet salad, carrot juice.
    • Dinner - kefir, boiled chicken.

Quitting the diet

In order for the lost pounds not to return, you need to get out of the diet correctly.

To do this, follow these rules:

  1. After the end of the diet, do not overeat, eat often, in small portions.
  2. The best breakfast is porridge.
  3. In the first week after completing the diet, you should also often eat boiled meat and vegetables. Even in the future, it is recommended to adhere to a similar diet.
  4. how to get out of the Japanese diet
  5. Sweet needs to be limited.
  6. Salty foods should also be eaten very carefully and in small quantities.

Reviews of those who are losing weight

In order to better understand what effect this diet brings, consider the reviews of people who have already tried it on themselves:

  1. Review # 1. “I’ve sat on this diet four times already, and each time I lost five kilograms. I want to say that the menu in it is simple, all products are natural and healthy (except coffee). It is also advisable to drink vitamins during such a meal. Otherwise, hair will become dull very quickly and nails will become brittle due to lack of them.
  2. Review # 2. “When I first tried the Japanese weight loss system, I was amazed, because with the help of it I lost seven and a half kilograms in just a week! Then I decided to extend the course and in another seven days I lost five kilograms. For me personally, it was a success. Now about the cons: I wanted to eat all the time, and after such a diet my metabolism was disturbed. "
  3. Review # 3. “A week ago, I completed a weight loss course that was designed for fourteen days. My result during this time is minus six kilograms. The most difficult for me were the first days of such a diet, and a complete rejection of salt and sweets. All the food seemed bland and tasteless, but then I really began to better distinguish the taste of each product and I even liked it. To feel the taste of salt, I poured lemon juice on salads, and it helped me. In addition, there is meat and fish on the menu, so I was not very hungry. So far, not a single kilogram has returned, so I'm very happy! "
  4. Review # 4. “I ate according to the Japanese diet for a week and was very disappointed because I lost only two kilograms out of the promised six. In addition, this diet is not balanced and insufficient for the normal functioning of the body. Also, I don't think drinking coffee every day on an empty stomach will not hurt the stomach. For me personally, this is a very dubious technique, so I don't think I will repeat it. "
  5. Review # 5. “I've already tried many different diets, and the last one was Japanese. I sat on it for two weeks and even followed all the nutritional rules. At first, it was unusual to eat everything without salt, since I really love salty foods, but still beauty is more important to me. Gradually, I got used to it and did not even notice that the food was not too salty. As for the menu, it is quite tasty, because it contains fruits, vegetables, fish and much more. The only drawback that I found in such a diet is the loss of vitamins and a lack of glucose, which sometimes made me dizzy. In general, during this time I have lost six kilograms and this is enough for me. "

After analyzing the reviews, we can say that in most cases the Japanese diet is effective and helps to lose weight. However, due to a somewhat unbalanced diet, which also lacks spices, sugar and salt, it can be difficult to maintain such a diet.

Opinions of doctors

Nutritionists argue that, despite positive reviews, the Japanese diet, like any limiting nutritional system, disrupts metabolism and leads to stress in the body. In addition, doctors recommend giving up the daily use of coffee for breakfast, as this leads to heart and stomach diseases.

People who already have health problems should be especially careful to follow this method of losing weight, since such a diet can significantly worsen a person's condition. Also, nutritionists do not recommend repeating the Japanese diet more than once a year, otherwise you can seriously knock down your diet, which will only aggravate the process of losing weight.

However, if a person is healthy, and does not have special contraindications, which will be described below, then he can adhere to this regime. The main thing is to follow the rules of the diet and not reduce the portions in the hope that this will speed up the process of losing weight. If, during the diet, you feel unwell, mood deterioration or loss of strength, then it is advisable to stop this technique and switch to a regular balanced diet.

Contraindications for use

  1. Pregnancy and breastfeeding.
  2. Under eighteen years of age.
  3. Diseases of the heart, liver and kidneys.
  4. Diseases of the gastrointestinal organs, their exacerbation.
  5. Chronic diseases.
  6. Gastritis.
  7. Hypertension.
  8. Diabetes mellitus.

Blitz Tips

  1. You should consult a dietitian before starting this diet.
  2. This diet cannot be followed for more than two weeks, otherwise the metabolism can be severely disturbed.
  3. If dizziness or abdominal pain occurs while eating this meal, stop the diet immediately.