Japanese diet for 14 days: reviews, menus and results

eating on 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 this so? After all, the "Japanese woman" promises the maximum result in the shortest time - 8 kilograms in two weeks, and, most importantly, gives a guaranteed result that lasts for a long time.

Sometimes authorship is attributed to nutritionists from the Mayo Clinic. This solid and respected medical institution really exists. But this is not a Japanese, but an American clinic. More specifically, a network of clinics and research centers headquartered in San Francisco. Doctors from Mayo do offer several patented methods for losing weight.

Japanese diet for 14 days: briefly about the main

Duration 14 days
Price Low
The result of the Japanese diet Minus 5-8 kg
Peculiarities Low-calorie and strict, requires a preliminary psychological attitude
Recommended Frequency Not more than 2 times a year
Additional effect 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 of spices, salt, the predominance of protein foods in the menu;
  • the use of exclusively dietary dishes;
  • maintaining a balanced diet in the future.

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


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

  • with hypertension, diseases of the heart, blood vessels;
  • diabetes;
  • disorders of the thyroid gland;
  • during pregnancy and breastfeeding;
  • diseases of the gastrointestinal tract of any complexity, kidney disease;
  • when playing sports;
  • hard physical and mental work.

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

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. The longevity of the Japanese people 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 Japanese diet for 14 days is to restore impaired metabolism, thanks to the careful selection of low-calorie foods on the menu. The emphasis is on small portions of fresh seasonal products. Dieters are advised to value quality over quantity and eat slowly to appreciate the taste of food and achieve a sense of satisfaction by eating less food.

The main factor in the Japanese way of eating is eating up to 80%. In addition, great attention is paid to the presentation and making the food look beautiful and eye-catching.

Dairy products and bread are not included in the diet, and when beef and chicken are included in meals, they are seen more as an accompaniment to the meal than as a main meal. Fresh fruit is the preferred dessert, however if you are having a higher calorie dessert it should be eaten in very small amounts.

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 a Japanese energy breakfast, which consists of miso soup, rice, eggs or fish, vegetables, fruits, and green tea.

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

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

  1. Fish, rice, vegetables, fruits and soy are the main food of the Japanese. Almost all Japanese recipes are based on these ingredients. And of course, thanks to fish, the Japanese get omega-3 fatty acids, and as you know, they not only affect the skin / hair / nails, but also the body as a whole.
  2. The Japanese eat only from miniature dishes. The Japanese eat only miniature portions. They can eat a hamburger, but it will be a Japanese-sized hamburger. "In Japan, food is served in plates, cups, and bowls that, compared to their American counterparts, are fit for a boy-with-a-thumb. "This is thought to increase the appeal of the food and reduce the portion size. The Japanese diet will allow you to bring your figure back to normal, as well as improve your health in many ways.
  3. Japanese food is always "light". That is, instead of frying vegetables, the Japanese cook them on a steam or grill. And the Japanese do not use seasonings at all, they eat "naked" food and feel its natural taste.
  4. The Japanese replace bread with rice. Desserts are rarely eaten and in small quantities. And they are constantly moving.

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

staples of the japanese diet

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

Given our penchant for quick and easy fast food, it's no surprise that a "Japanese" based on healthy eating, and not just taste, will bring significant improvements in life expectancy. The Japanese as a nation (not counting sumo wrestlers! ) usually eat what they like, not what is advertised on TV, since losing weight, consisting of unhealthy foods, obviously leads to death.

The essence of the Japanese diet is to give up salt and sugar, reduce the amount of carbohydrates and fats. It is important to follow the rules of nutrition and the menu, which is easy to find on the net. The only thing that can be changed is to alternate black coffee with green tea without sugar and add a little salt to food every two days so as not to break loose. Of course, you need to forget about fast food, sweets, alcohol and unhealthy foods for this time.

In addition to the classic version of the Japanese diet, there is also an option in the menu of which it is recommended to drink green tea instead of coffee.

So what are the foods of the Japanese diet included in the diet for every day?

  1. Fish for health. When you think of Japanese food, you probably think of sushi, which nowadays usually means raw fish and rice. Therefore, the Japanese diet is closely related to the consumption of fish in large quantities. 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 full enough to eat red meat! Red meat contains saturated fats, which, if consumed in excess, can clog arteries and can also lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring and avoid red meat and potential heart attack.
  3. Soy products. Like fish, soy foods like tofu are also a great alternative source of protein than red meat or even dairy because they have 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 rice in huge quantities, 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 there's less room for foods that promote obesity and clog arteries. (The Japanese could improve their health by replacing brown rice with white rice. )
  5. Natural noodles. Japanese soba noodles are also the nation's staple food and are made from wheat and buckwheat flour, which aids in the digestion process. Soba noodles do not contain white flour and are considered significantly healthier because they are high in fiber, which helps the body eliminate cholesterol and promote regular bowel movements.
  6. There are not many vegetables. The Japanese consume large amounts of vegetables, and it's not uncommon to have vegetable soup or even salad for breakfast! The "Japanese" has an advantage over the Western diet due to its high consumption of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, cabbage and watercress. 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 teas. 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, slow down the aging process, and research has even shown that green tea can be effective in preventing cancer. It's as close to the elixir of life as it gets!
  8. Healthy desserts. The Japanese do love some Western desserts like ice cream or cakes, 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 sizes will be significantly smaller.
  9. Small portion of food. Portions of food 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 will be about half as much as they are used to.
  10. "Japanese" you. This weight loss system has undeniable health benefits that will make you live longer, look leaner (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 drastically change 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 cardiovascular diseases. Before starting weight loss, you should consult with a specialist doctor. Maybe he will recommend replacing coffee with black or green tea. Sports, especially power ones, will have to be postponed on a diet (the daily calorie intake is less than normal, and the body will not "pull" a lot of physical activity).

14 Day Japanese Diet Shopping List

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

Japanese diet for 14 days: full menu table

Nutritionists advise against sticking to the Japanese diet for longer than 14 days. You can repeat it every couple of years.

days Breakfast Dinner Dinner
Day 1 Coffee without added milk and sugar or a mug of tea Two eggs garnished with stewed cabbage, fresh tomato, or a glass of tomato juice 200 g of any boiled lean fish
Day 2 Coffee without added milk and sugar or a mug of tea 200 grams of lean fish, garnish of stewed vegetables Two eggs, stewed cabbage or fresh vegetable salad
Day 3 Coffee or tea without added sugar, milk, a small rye bread crouton 200 g boiled lean fish with fresh or stewed vegetables 100 grams of boiled beef, a glass of low-fat kefir
Day 4 Coffee or tea without added 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 grams of boiled fish with a side dish of fresh tomatoes or a glass of tomato juice 200 grams of any fruit, except for bananas, grapes
Day 6 Tea or coffee without sugar and milk 200 grams of boiled beef Two boiled eggs garnished with fresh carrots
Day 7 Tea or coffee without sugar and milk 200 grams of boiled chicken with a side dish of vegetable salad (cabbage, carrots, a little oil) 200 grams of any fruit, except for bananas, grapes
Day 8 Carrot salad with lemon juice Two boiled eggs, 50 grams of low-fat cheese, a salad of any vegetables 200 grams of beef, a glass of low-fat kefir
Day 9 Tea or coffee without added milk or sugar 200 grams of chicken fillet, carrot and cabbage salad Two eggs, a salad of any vegetable with a little oil
Day 10 Coffee or tea without added sugar, milk, a small rye bread crouton 200 g boiled lean fish with fresh or stewed vegetables 200 g of any boiled lean fish
Day 11 Coffee or tea without added 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 grams of 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 added milk or sugar 200 grams of chicken fillet, a glass of tomato juice, vegetable salad Two eggs, a salad of any vegetable with a little oil
Day 14 Tea or coffee without added milk or sugar Two eggs garnished with stewed cabbage, fresh tomato, or a glass of tomato juice 200 grams of any fruit, except for bananas, grapes

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

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

General principles for exiting the Japanese diet

If you have steadfastly withstood all 14 days of the Japanese diet, in no case should you pounce on now-allowed foods, you need to get out of it gradually.

  1. You need to return to your usual diet gradually, gradually expanding the diet. You can add 1-2 new products to the menu every day, keeping the menu. You should start with vegetables, fruits, complex carbohydrates. A full return to the normal diet should take place 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 day after it you start 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 left as the basis of the diet and after it. Lean meat and fish, vegetable salads, fresh fruits - all this only benefits the body and helps to maintain a good figure. It is also worth maintaining the healthy habit of drinking plenty of fluids and minimizing the use of salt and sugar. Then and at the end of the diet, extra pounds will not be terrible.

What results can be expected from the Japanese diet

Dieting takes a lot of extra weight. In the early days it is liquid (and it will come back, so by 1-2 kg you will get better again, and this is normal). But the remaining 3-6 kg will melt without a trace. Women with 20-30 kilograms of excess weight can get rid of at least 10 kilograms 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 damage women's health. The skin, nails, teeth will deteriorate, the reproductive system and the gastrointestinal tract will suffer. You should not repeat the Japanese weight loss system too often: once every six months will be optimal.

Diet Reviews

Among the 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 to, so to speak, cleanse my body before the upcoming vacation and at the same time, slightly correct the figure. I was surprised at the effectiveness, but was immediately upset by the way I "planted" my body. Be vigilant, dear ladies, before you go on such strict diets. "
  2. Second review, female, 20 years old. "But I took the risk of sitting on this diet for more than 14 days. I did it in vain. My metabolism was disturbed and now I don't know what to do about it. "
  3. Third review, female, 38 years old. "I decided to lose weight after the birth of a child. I’m very satisfied. Of course, I didn’t return to my previous forms, but I noticeably built up. I recommend it to everyone who wants to get rid of extra centimeters and test their willpower. Know, if you want something, you can fly into spaceAmong other things, on this diet, the tummy is beautifully tightened. "
  4. Fourth review, female, 28 years old. "Do not mock the body. What is perhaps good for the Japanese, although I strongly doubt that the Japanese drink black coffee in the morning, is unacceptable for other people. Of course, I survived all 14 days, but what did it cost me! Problems withstool, disgusting mood, irritability, headaches, and all this for the sake of lost 5 kilograms? I expected more, at least 8. The creators of the diet claim that during the diet there is a complete normalization of metabolism, which allows you to maintain a lasting result 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, didn’t want to. I took her "weakly", then it happened. At first it was difficult, but the result amazed us. years younger. She dropped 5 kilograms and began to feel great. Interest has now overcome me. I decided to try it myself. Beer belly and hanging sides as never before. "
  6. Sixth review, female, 36 years old. "I’ve sat on a "Japanese woman" more than once, I really like the diet, because I lost at least 5 kilograms, I don’t need more. In the early days it’s very difficult without salt, so you need to make every effort not to give up on everything anddo not start eating again, as before. I am a purposeful person, so I withstood. The result was very pleased, except for kilograms, the volumes went, I forgot what swelling 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 as nutritionists' comments on it, most often agree in its positive assessment.


You need to know that every diet is a colossal stress for the body. Don't push yourself to the point of exhaustion. Treat yourself with attention and understanding, who, if not you, will take care of your beloved. "Japanese" is a very strict weight loss system. It gives results in a short time, but the combination of proteins-fats-carbohydrates-vitamins 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!