Japanese food - practical nuances

the essence of the Japanese diet for weight loss

Over time, new methods of weight loss are gaining popularity among people who want to lose weight. This article will review in detail about Japanese diet, essence, rules, menu, reviews and more.

The essence of diet

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

The benefits of this weight loss method include:

  1. Ability to lose a lot of weight in a relatively short time.
  2. Diet contains a variety of foods that can be enjoyed, in contrast to a strict mono diet (rice, buckwheat).
  3. Thanks to the restructuring of metabolism in the body and coming out of a proper diet, the lost pounds will not return.
  4. Because the menu is rich in vegetables, juices and fruits, the intestines are cleansed of toxins, and stomach function improves.
  5. Green tea included in the diet improves mood, adds strength and acts as an antioxidant.
  6. It is allowed to cook food in different ways - boiled, baked and fried, so it is not difficult to follow.
  7. Preference changes, well-being improves and overall performance improves.
  8. There are no complicated dishes on the menu, so you do not need special knowledge of cooking.

Disadvantages include:

  1. Drinking coffee regularly can cause bloating and heartburn.
  2. If the output is wrong, the lost weight can return quickly.
  3. Such a diet can aggravate some diseases and worsen health.
  4. Lack of carbohydrates and vitamins can cause thinning 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 with a Japanese diet

Food to eat:

  1. Eggs.
  2. Poultry and fish.
  3. Vegetables and fruits.
  4. Seafood.
  5. Cottage cheese and cheese.
  6. Green coffee and tea.
  7. Green.
  8. Keropok rai.
  9. Homemade vegetable and fruit juices.

In addition, this weight loss system adheres to the following dietary rules:

  1. You must follow the menu strictly and not change the order of the 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 best to drink vitamin complexes during the diet.
  7. Coffee should be made naturally, 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 diets, each with its own characteristics:

  1. Diet for seven days.Its features are as follows:
    • Total salt rejection.
    • Eat seafood, vegetables, juices, eggs and meat only. During this time, you can lose up to seven kilograms.
  2. Slimming in thirteen daysprovides 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, as it lasts a day less than a two-week diet, and one day can give a lot of meaning to people who are losing weight.
  3. Lose weight in fourteen daystwice as much as seven days of weight loss this way. It is used when a person wants to continue to lose weight and has the desire and strength for this. As for nutrition, it remains unchanged, except that the menu can be expanded with fresh vegetables or fruits.


The menu for this fourteen day meal looks like this:

1. First week

An example of a Japanese diet menu
  1. Monday:
    • Breakfast.
    • 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 - apples, grapefruit.
  4. Thursday:
    • Breakfast - green tea.
    • Lunch - two boiled eggs, boiled zucchini.
    • Dinner - boiled beef, tomatoes.
  5. Friday:
    • Breakfast - boiled eggs, coffee.
    • Lunch - steamed fish, carrot juice.
    • Dinner - seafood, apples.
  6. Saturday:
    • Breakfast - green tea.
    • Lunch - boiled beef with vegetables, tea.
    • Dinner - kefir.
  7. Sunday:
    • Breakfast - coffee.
    • Lunch - carrot and beet salad, boiled fish.
    • Dinner - kefir, apple.

2. Week 2

  1. Monday:
    • Breakfast - a boiled egg, coffee.
    • Lunch - hard food, apples.
    • 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 the Japanese diet
  4. Wednesday:
    • Breakfast.
    • Lunch - roasted turkey, zucchini stew.
    • Dinner - apple, orange.
  5. Thursday:
    • Breakfast - tea.
    • Lunch - boiled beef, cucumber and tomato salad.
    • Dinner - pear, pineapple.
  6. Friday:
    • Breakfast - coffee, food cookies.
    • Lunch - fruit.
    • Dinner - broccoli salad with ingredients, grilled fish.
  7. Saturday:
    • Breakfast - coffee.
    • Lunch - two boiled eggs, current tomatoes.
    • Dinner - grilled fish, tomatoes.
  8. Sunday:
    • Breakfast - tea.
    • Lunch - boiled beet salad, carrot juice.
    • Dinner - kefir, boiled chicken.

Quit diet

In order to lose weight, you need to get out of the diet properly.

To do this, follow these rules:

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

Reviews for those who lose weight

To better understand the effects of this diet, consider the reviews of people who have tried it themselves:

  1. Check # 1. "I've been on this diet four times, and every time I lose five kilograms. I want to say that the menu in it is simple, all products are natural and healthy (except coffee). take vitamins while eating. Otherwise, the hair will dull quickly and the nails will become brittle due to lack.
  2. Check # 2. "When I first tried the Japanese weight loss system, I was amazed, because with its help in just one week I lost seven and a half kilograms! Then I decided to continue the course and in seven days I lost five kilograms. For me personally, it was a success. Now about the disadvantages: I want to eat all the time, and after such a diet, my metabolism is disrupted. "
  3. Check # 3. “A week ago, I completed a fourteen-day weight loss course. My result so far is minus six kilograms. The hardest part for me was the first day of such a diet, and the complete rejection of salt and sweets. All the food looked bland and tasteless, but then I started to differentiate the taste of each product better and I liked it too. To taste the salt, I poured lemon juice into the salad, and this helped me. Also, there is meat and fish on the menu, so I am not too hungry. So far, not a single kilogram has returned, so I am very happy! "
  4. Check # 4. "I ate the Japanese diet for a week and was very disappointed because I only lost two kilograms out of the promised six. In addition, this diet is unbalanced and not enough for normal body function. I also feel like drinking coffeeevery day when an empty stomach will not hurt the stomach. For me personally, this is a very dubious technique, so I think I will not repeat it. "
  5. Check # 5. "I have tried various diets, and the last one is Japanese. I sat on it for two weeks and even obeyed all the dietary rules. At first, it was not uncommon to eat it all without salt, as I was very fond of food. salty, but beauty is more important to me. Gradually, I got used to it and did not realize that the food was not too salty. For the menu, it tasted pretty good, as it contained fruits, vegetables, fish and more. The shortcomings I find in diets like this are the loss of vitamins and the lack of glucose, which sometimes makes me dizzy. In general, I have lost six kilograms and this is enough for me. "

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

Doctor's opinion

Nutritionists argue that, despite positive reviews, the Japanese diet, like a restrictive eating system, disrupts metabolism and causes stress in the body. In addition, doctors recommend stopping daily coffee consumption for breakfast, as this causes heart and stomach ailments.

People who already have health problems should be careful to follow this method of weight loss, because 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 reduce your diet, which will only aggravate the weight loss process.

However, if a person is healthy, and has no special contraindications, which will be explained below, then he can comply with this rule. The main thing is to follow the rules of diet and not reduce portions in the hope that this will speed up the process of losing weight. If, during the diet, you feel unwell, mood swings or loss of strength, then it is advisable to stop this technique and switch to a normal balanced diet.

Contraindications for use

  1. Pregnancy and lactation.
  2. Under eighteen years old.
  3. Heart, liver and kidney disease.
  4. Diseases of the gastrointestinal organs, their deterioration.
  5. Chronic disease.
  6. Gastritis.
  7. Hypertension.
  8. Diabetes mellitus.

Blitz Tips

  1. You should consult your dietitian before starting this diet.
  2. This diet cannot be followed for more than two weeks, otherwise your metabolism may be disrupted.
  3. If dizziness or abdominal pain occurs while eating this food, stop dieting immediately.