Japanese diet for 14 days: reviews, menu and results

eating the japanese diet

The Japanese 14-day diet is considered one of the healthiest in the world, and for this reason, the average life expectancy of the Japanese is much higher than in the rest of the world. But why is that? After all, the "Japanese" promises the maximum result in the shortest possible time - 8 kg in two weeks, and, most importantly, gives a guaranteed result that lasts a long time.

Sometimes authorship is credited to Mayo Clinic nutritionists. This solid and respected medical institution actually exists. But it's not a Japanese, but an American clinic. More specifically, clinics headquartered in San Franciscoand a network of research centers. Mayo's doctors offer several patented methods for losing weight.

Japanese diet for 14 days: briefly about the main

Period 14 days
cost Less
Japanese diet results minus 5-8 kg
peculiarities Requires fewer calories and a strict, early psychological approach
recommended frequency not more than 2 times a year
Additional effects Long-term preservation of the result (subject to the correct exit from the diet)

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

  • Refusal from the predominance of spices, salt, protein foods in the menu;
  • the use of exclusively dietary dishes;
  • Maintaining a balanced diet in future.

The Japanese diet is not suitable for pregnant women, lactating women, people with gastritis and ulcers, as well as people with liver and kidney diseases and cardiovascular disorders. Before starting the diet, you should consult with your doctor!


The Japanese weight loss system is considered rigid and has a number of contraindications:

  • with high blood pressure, heart disease, blood vessels;
  • Diabetes;
  • disorders of the thyroid gland;
  • during pregnancy and lactation;
  • diseases of the gastrointestinal tract of any complication, kidney disease;
  • while playing the game;
  • Hard physical and mental work.

When it comes to immediately getting rid of kilograms gained during the feast, it is recommended to give preference to fasting days - this practice will not harm health, will not unload digestion, and water collected during the festivitieswill get rid of.

Japanese diet for 14 days: the basics of proper nutrition

japanese diet food

The Japanese are known to have one of the highest life expectancies in the world and have very few cases of obesity, which exacerbates health problems. Japanese women live an average of 87 years and men 80 years. Japanese people live longer. The age is largely due to their healthy diet, which consists mainly of fish, vegetables, and plants. One of the defining qualities is that Japanese cuisine emphasizes quality over quantity.

The Japanese diet for 14 days aims to restore a poor metabolism, thanks to the careful selection of low-calorie foods in the menu. The emphasis is on small portions of fresh seasonal produce. Dieters are advised to limit the amountValue quality over food and eat slowly to appreciate the taste of food and get a sense of satisfaction by eating less.

Eating up to 80% is the main factor in the way Japanese eats. In addition, a lot of attention is paid to presentation and to make the food beautiful and attractive.

Dairy products and breads are not included in the diet, and when beef and chicken are included in meals, they are seen more as accompaniments to meals than as staples. Fresh fruit is the preferred dessert, However, if you are eating high-calorie sweets, then it should be eaten in very small quantities.

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

Since the "Japanese" have an unbalanced weight loss system, it is imperative to take vitamin complexes. Also, for effective weight loss, you should drink a lot, and drink clean water, and not juices and other drinks. One and a half a dayTo two liters of water helps to remove toxins and decay products from the body.

The duration of the diet is 13 or 14 days. Some of the secrets learned from the book that are no longer a secret:

  1. Fish, rice, vegetables, fruits and soy are the staple food of the Japanese. Almost all Japanese cuisine is based on these ingredients. And yes, thanks to fish, the Japanese get omega-3 fatty acids, and as you know, they affect not only the skin / hair / nails, but also the whole body.
  2. The Japanese only eat miniature dishes. The Japanese only eat miniature portions. They may eat a hamburger, but it would be a Japanese-sized hamburger. In Japan, food is served in plates, cups, and bowls, which are comparable to American counterparts. In the U. S. , suitable for boy with thumbs. " It is believed that it increases the appeal of food and reduces portion sizes. The Japanese diet will help you get your figure back to normal, as well as manywill improve your health.
  3. Japanese food is always "light". That is, the Japanese cook vegetables on steam or grill instead of frying them. And the Japanese do not use seasonings at all, they eat food "naked" and feel its natural taste.
  4. The Japanese replace the bread with rice. The sweets are eaten very rarely and in small quantities. And they are constantly on the rise.

The main idea of the book is that the Japanese have a proper attitude towards food. Food is not a cult for them, they do not try to eat more and fat (like the Americans), rather they eat for a living. Speaking of. The book shows Americans as "bad examples". Japan and America are constantly compared. Well, Japan definitely wins.

staples of the japanese diet

Nutritionists note a number of advantages - "Japanese" is both low-carb and low-calorie, in addition, all foods should be consumed without salt, to which there is a feeling of hunger. The motto of the Japanese diet is moderation. Is.

Given our penchant for quick and easy fast food, it's no surprise that a "Japanese" based on healthy food, and not just taste, would lead to a significant improvement in life expectancy. The Japanese as a nation (of sumo wrestlers)Not counting! ) Usually they do not eat what they like, advertised on TV, because losing weight, consisting of unhealthy foods, obviously leads to death.

The essence of the Japanese diet is to exclude salt and sugar, reduce the amount of carbohydrates and fats. It is important to follow the rules of nutrition and the menu, which is easily found on the net. The only thing that can be changed isIs to alternate black coffee with green tea without sugar and add a little salt to food every couple of days so as not to break looseness. Of course, you have to forget about fast food, sweets, alcohol and unhealthy foods for the time beingWill happen.

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

So what foods are included in the daily diet of the Japanese diet?

  1. Fish for health. When you think of Japanese food, you probably think of sushi, which nowadays usually means raw fish and rice. So the Japanese diet is deeply rooted in the consumption of large amounts of fish. Regards. Fish is a great source of omega-3 fatty acids, which are known for their health benefits for the heart and even the brain.
  2. Less red meat. With so many fish, the Japanese are clearly good enough to eat red meat! Red meat contains saturated fat, which, if consumed in excess, can clog the arteries and lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring and avoid red meat and possible heart attacks. Avoid.
  3. Soy products. Like fish, soy foods such as tofu are also a great alternative source of protein compared to red meat or dairy because they contain little or no saturated fat. Soy foods have been shown to 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 rice in bulk, so much so that it is served with almost every meal of the day, including breakfast. As a low-fat carbohydrate, rice fills you up, so look for such foodsThere is less space that promotes obesity and clogs arteries. (The Japanese can improve their health by replacing brown rice with white rice. )
  5. Natural noodles. Japanese soba noodles are also the staple food of the country and are made from wheat and buckwheat flours, which aid in the digestion process. Soba noodles do not contain white flour and are considered quite healthy becauseThey are high in fiber, which helps the body eliminate cholesterol and promote regular bowel movements.
  6. There are not many vegetables. The Japanese consume vegetables in large quantities, and it is not unusual to have vegetable soup or even salad for breakfast! The "Japanese" have an advantage over the Western diet because of their high consumption of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, kale and hyacinth. They are rich in vitamin C and fiber and have powerful anti-cancer properties. Cooking methods for vegetables 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 believed to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol, and slow down the aging process. And research has even shown that green tea may be effective in preventing cancer. It's as close to being the elixir of life!
  8. Healthy Desserts. The Japanese prefer some Western desserts, such as ice cream or cake, but they are more likely to serve seasonal fruit on a plate than sticky toffee pudding. Even when there are Western-style desserts on the menu, Portion size will be much smaller.
  9. Small portions 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 eat in a cafe or restaurant, the food is about half their habitWill go
  10. "Japanese" you. This weight loss system has undeniable health benefits that will keep you live longer, looking leaner (and possibly younger), and healthier overall. Add plenty of fish, rice (preferably brown rice) to your diet), and adding vegetables as well as reducing red meat and processed foods can make a huge difference in your diet and health. Now go and drink some green tea!

The diet menu includes natural black coffee, so this diet is not recommended for people with heart diseases. Before starting weight loss, you should consult with a specialist doctor. Maybe he prefers black or black coffee to coffee. Would advise to replace with green tea. Sports, especially power ones, will have to be postponed on a diet (the daily calorie intake is lower than normal, and the body will not "pull" too much physical activity).

14 Day Japanese Diet Shopping List

  1. Fruits (except bananas and grapes) - 1 kg total.
  2. Kefir - 1 l (buy fresh, do not stock up for future use! ).
  3. First class coffee beans or ground - 1 pack.
  4. Marine fish fillet - 2 kg.
  5. Fresh carrots - 2-3 kg.
  6. Lean meat, pulp - 1 kg.
  7. Green tea of your choice (without additives and flavourings) - 1 pack.
  8. Zucchini, eggplant - a total of 1 kg.
  9. Fresh chicken eggs - 2 dozen.
  10. Chicken fillet - 1 kg.
  11. Cabbage - 2 medium sized forks.
  12. tomato juice - 1 l.
  13. Extra virgin olive oil - 500 ml.
  14. Selected lemon - 2 pcs.

Japanese diet for 14 days: full menu table

Nutritionists recommend sticking to the Japanese diet for no more than 14 days. You can repeat it every two years.

Day Breakfast Dinner Dinner
day 1 Coffee or a mug of tea without milk and sugar Two eggs garnished with stewed cabbage, fresh tomatoes or a glass of tomato juice 200 g of any boiled lean fish
second day Coffee or a mug of tea without milk and sugar 200 g lean fish, garnished with boiled vegetables Two eggs, stewed cabbage or fresh vegetable salad
day 3 Coffee or tea without sugar, milk, a small rye bread crouton 200g boiled lean fish with fresh or steamed vegetables 100 grams of boiled beef, a glass of low-fat kefir
day 4 Coffee or tea without sugar, milk, a small rye bread crouton Zucchini or eggplant cooked in vegetable oil 200 grams of boiled beef with a side dish of fresh cabbage with a small amount of butter, two boiled eggs
day 5 Carrot Salad with Lemon Juice 200 g steamed fish with a side dish of fresh tomatoes or a glass of tomato juice 200 grams of any fruit except bananas, grapes
day 6 tea or coffee without sugar and milk 200 grams boiled beef Two boiled eggs garnished with fresh carrots
day 7 tea or coffee without sugar and milk 200 g boiled chicken with a side dish of vegetable salad (cabbage, carrots, a little oil) 200 grams of any fruit except bananas, grapes
day 8 Carrot Salad with Lemon Juice Two boiled eggs, 50 grams low fat cottage cheese, any vegetable salad 200 grams of beef, a glass of low-fat kefir
day 9 tea or coffee without milk or sugar 200 g chicken fillet, carrot and cabbage salad Two eggs, any vegetable salad with a little oil
day 10 Coffee or tea without sugar, milk, a small rye bread crouton 200g boiled lean fish with fresh or steamed vegetables 200 g of any boiled lean fish
day 11 Coffee or tea without sugar, milk, a small rye bread crouton Zucchini or eggplant cooked in vegetable oil Two eggs, stewed cabbage or fresh vegetable salad
day 12 Carrot Salad with Lemon Juice 200 g boiled chicken with a side dish of vegetable salad (cabbage, carrots, a little oil) 100 grams of boiled beef, a glass of low-fat kefir
day 13 tea or coffee without milk or sugar 200 g chicken fillet, a glass of tomato juice, vegetable salad Two eggs, any vegetable salad with a little oil
day 14 tea or coffee without milk or sugar Two eggs garnished with stewed cabbage, fresh tomatoes or a glass of tomato juice 200 grams of any fruit except bananas, grapes

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

  • you can not rearrange breakfast and dinner, or days on a diet;
  • for 14 days eat only products from the menu (without perseverance nothing will help);
  • Cabbage and fish in the diet do not replace anything;
  • beef can be replaced with chicken 1-2 times (but not desirable);
  • It is allowed to replace zucchini, pumpkin, beets (instead of frying, this product is also cooked in foil with the addition of herbs and olive oil).

General principles for opting out of the Japanese diet

If you have persevered all 14 days of the Japanese diet, then in no case should you splurge on no longer allowed foods, you need to wean from it gradually.

  1. You need to gradually return to your normal diet, gradually expanding the diet. You can add 1-2 new products to the menu daily, taking into account the menu. You should avoid vegetables, fruits, complex carbohydrates. A complete return to the normal diet should occur no earlier than 7-14 days after the end of the diet.
  2. Nutrition should be rational. Why suffer and maintain a strict diet, if the next day you begin to overeat on simple carbohydrates and fats? Nutrition should be balanced, include a lot of protein, vitamins, fiber.

The products on which the Japanese diet is based can be used as the basis of the diet and left after it. Low-fat meat and fish, vegetable salads, fresh fruits - all this only benefits the body and maintains a good figure. It is also worth maintaining a healthy habit of drinking plenty of fluids and reducing the use of salt and sugar. Then and at the end of the diet, the extra pounds will not be terrible.

What results can be expected from the Japanese diet

Dieting leads to a lot of extra weight. In the initial days it is liquid (and it will come back, so by 1-2 kg you will be fine again, and that is normal). But without the remaining 3-6 kgAny scars will melt away. Women with 20-30 kgs of extra weight can lose at least 10 kgs in two weeks.

Despite the impressive results, it is not recommended to stick to this diet all the time: it is low in calories and poor in nutrients, which means it can harm women's health. skin, nails, teeth. The reproductive system and the gastrointestinal tract will be affected. You should not repeat the Japanese weight loss system too often: once every six months would be optimal.

diet review

Among many diets, the Japanese diet stands out, reviews of which are often captured. It is believed that the "Japanese" not only effectively relieves excess weight, but also contributes to the acquisition of good eating habits, and also improves metabolism.

  1. First review, female, 31 years old. "I wanted, so to speak, to cleanse my body before the upcoming holiday and, at the same time, slightly correct the figure. I was surprised at the effectiveness, but the way I did myThe body was "planted", immediately upset by it. Be careful, dear ladies, before going on such a strict diet. "
  2. Second review, woman, 20 years old. "But I risked sitting on this diet for more than 14 days. I wasted it. My metabolism was messed up and now I don't know what to do about it. "
  3. Third review, woman, 38 years old. "I decided to lose weight after childbirth. I am very satisfied. Of course, I did not return to my previous forms, but I carefully built it. I do it all of themRecommend to anyone who wants to get rid of extra centimeters and test their willpower. Know, if you want something, you can fly into space. Among other things, the stomach tightens beautifully on this diet. "
  4. Fourth review, female, 28 years old. "Do not make fun of the body. Perhaps what is good for the Japanese, although I very much doubt that the Japanese drink black coffee in the morning is unacceptable to other people. Of course, I am all 14 daysLived until, but what harm did it do to me ! Problems with stools, disgusting mood, irritability, headaches, and all this to lose weight by 5 kg? I expected more, at least 8. Of the creators of the dietThere are claims that during the diet there is a complete normalization of metabolism, which allows you to maintain lasting results after a long time, subject to a balanced diet in the future. "
  5. Fifth review, male, 40 years old. "And I asked my wife to lose weight. At first she resisted, did not want to. I took her "weak", then it happened. At first it was difficult, butThe result amazed us. Years younger. He dropped 5 kilograms and started feeling great. The interest has dawned on me. I decided to try it myself. Beer belly and hanging sides like never before. "
  6. Sixth review, female, 36 years old. "I have sat on the "Japanese woman" more than once, I really like the diet, because I have lost at least 5 kg, I do not need more. BeginnersOn days it is very difficult without salt, so you need to make every effort not to give up on everything and never start eating again as before. I am a purposeful person, so I persevered. The result is veryWas pleased, dropping kilograms, the volume went, I forgot what bloating is. "

Be that as it may, in any diet for weight loss, the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, reviews of those who have lost weight on this diet, as well asNutritionists' comments on it, often agree in its positive evaluation.


You need to know that every diet is a huge stress for the body. Do not push yourself to the point of exhaustion. Treat yourself with attention and understanding, if not you then who will take care of your beloved. "Japanese" is a very strict weight loss system. It gives results in a short time, but the protein-fat-carbohydrate-vitamin combination is absolutely unbalanced.

If you are still in doubt about whether to go on a diet or not, try consulting a dietitian. Happy weight loss and good luck!