The Japanese diet

The popularity of the Japanese diet due to the excellent results and long-lasting effect: within a couple weeks you return with the right approach you can get rid of 8-10 pounds overweight. What is the essence of this method and how to properly use it? The answers to these and other questions, readers will find in our review.

the Japanese diet

What is the Japanese diet?

The purpose of the Japanese diet, as many other nutrition programs, to eliminate excess body fat. The main advantage of the method is the long-term effect: if the rules for a healthy diet the extra pounds will not return. Most readers interested in the question: where did the title if the menu is not traditional Japanese dishes? There is no exact information about the authors of the diet and the origin of the name. It is considered that the Japanese diet called because of the basic principles of the diet excludes fats and bad carbohydrates, based on protein and low carbohydrate products.

The lack of a menu of Japanese familiar to Europeans desserts – cakes, sweet rolls, muffins and chocolate also affects the harmony and longevity. Traditional Japanese dessert – fresh fruit. Miniature cakes for tea here is made without sugar, decorating berries. The Japanese diet – a complete rejection of the sweet, sugar in its pure form, honey, baking. While the menu includes fruit desserts with fresh berries and seasonal fruit, which is useful for figure and health.

Basic rules

The basic principle of the Japanese method is a strict sequence. You can not change the amount of food and the products themselves, even if the counterparts seem attractive. The essence of the Japanese diet to change metabolism, cleanse the body of toxins and salts. With these objectives in mind, and picked up a menu, all the ingredients are thoroughly combined. The original scheme of Japan include: rice (300-400 g), fruits (250 g), vegetables (200-250 g), milk (100 g), one egg, and 120 grams of fish.

Severely restricted diet: to eat in the Japanese diet allowed as often as three times a day, without snacking.

Another principle concerns of prohibited products. During the diet you cannot eat:

  • sugar, honey;
  • salt;
  • alcohol;
  • confectionery;
  • pastries made with white flour.
rules of the Japanese diet

How to prepare for the diet and to get out of it?

Three meals a day, a symbolic Breakfast, lots of protein and a complete absence in the diet of sweet and salty. We recommend you to start preparing for the diet at least a week in advance. The rules are simple: reduce the total calories and gradually eliminate forbidden foods.

It is important to follow a smooth output mode restrictions. A good choice for the diet will be:

  • Breakfast porridge (oats, buckwheat), omelets and natural juices;
  • lunch of meat or chicken with rice and vegetables;
  • a snack of fruit, cottage cheese or yogurt;
  • a light dinner of baked fish or chicken, yogurt.

In other words, after the diet, do not rush to arrange a Banquet for the loss of two clothes sizes: extra pounds will come back, if your menu will appear again fatty foods. Remember the principle of Japanese life: moderation in everything!

The list of allowed foods

What is allowed during the diet? This is a major issue, and we'll talk more about permitted foods and nutrition rules. First, we note that the limitation period should drink plenty of pure water, at least 1.5 liters a day. It is not necessary to stick to a diet longer than two weeks and repeat the experience more often than twice a year. The basis of the diet are: fish, eggs, vegetables, fruits, green tea, coffee.

Detailed list of the products we bring to the table:

The fish of the sea Baked fish with vegetables or lemon, boiled, steamed with a little olive oil to diversify the menu and will make the diet delicious. Use any varieties of fish: Pollock, cod, hake, Dorado, flounder, smelt, etc.
Lean meat and poultry Veal, Turkey, chicken will be the protein sources and support the body. The best option for diet – boiled meat.
Vegetables Zucchini, carrots, cabbage and other vegetables, according to the wishes and possibilities. Eat baked, steamed, or fresh in salads.
Fruit Apples, plums, grapefruits, apricots, and other moderately sweet fruit. Limit consumption of grapes and bananas.
Dairy products Yogurt, low-fat yogurt, cottage cheese.
Fats Olive oil in small doses (a teaspoon a day) for salads or cooking.
Juices Tomato, orange, Apple juice, prepared at home, will be an excellent component of the daily menu, will give your body vitamins.
Tea, coffee A popular variant of the Japanese diet suggests eating in the morning, organic coffee. Allowed to replace it with green tea.
Water Clean drinking water, possibly still is an obligatory component of the menu. It is recommended to drink a glass of water morning on an empty stomach, half an hour before Breakfast. During the day, take 1.5 liters of fluid or more, depending on physical activity and body weight.

Presents a diet similar to the European and therefore the most popular. Next, let's discuss a menu for each day.

menu of the Japanese diet

Diet menu

There is no scheme of diet, number of days: 7-day, 13-day and 14-day.

The table presents menu for 14 days, the original version, with comments.

Day 1 reception 2 admission 3 reception Comments
First week
Monday Black coffee (or green tea) Two boiled eggs, cabbage salad with olive oil, a glass of juice Fillet of sea fish (200-250 grams), boiled or baked You can drink any fresh juice: orange, Apple, celery, etc. (optional fresh diluted with water)
Tuesday Natural coffee (or tea), rye bread Boiled or steamed fish, vegetable salad Boiled meat (100 – 150g), a glass of low-fat yogurt Allowed yogurt in the evening for 3 hours before bedtime
Environment Tea or coffee, low-fat yogurt Zucchini or eggplant, baked with olive oil, vegetable juice Two boiled eggs, a Cup of yogurt
Thursday Tea or coffee, one boiled egg Carrot salad, slice of cheese, rye bread Fruit or berries (200 g) Allowed omelet with one egg and 50 grams of milk, cooked without oil
Friday Coffee or tea Boiled chicken, salad of cabbage, vegetable juice Boiled beef, glass of kefir
Saturday Tea or coffee, 100 g low-fat cottage cheese Boiled fish, fruit salad or fresh berries Steamed vegetables (200 g)
Sunday Coffee (or green tea) Two boiled eggs, vegetable salad Lean boiled meat, a Cup of yogurt
Second week
Monday Tea or coffee Boiled chicken (1/2), vegetable salad Two eggs, vegetable salad with lemon juice
Tuesday Tea or coffee 200 g of boiled fish, a glass of tomato juice Fruit salad or fresh fruit (200 g) In the morning you can drink a glass of fresh juice
Environment Coffee (or tea) Boiled egg, salad of fresh carrots, rye bread 200 g of berries or fruits The bread can be cooked in the toaster or furfures rye loaf
Thursday Coffee and bread Zucchini or eggplant, fried in olive oil 150-180 g of boiled veal, one egg. Cabbage salad
Friday Tea or coffee, one rye bread 200 g of boiled fish, salad from fresh cabbage 180-200 g of boiled meat, a Cup of yogurt
Saturday Coffee or tea Two eggs, boiled or steamed cabbage, a glass of tomato juice 200 grams of boiled or baked fish
Sunday Tea or coffee Boiled or baked with vegetables fish, fresh cabbage with vegetable oil Boiled beef, glass of kefir
options diet

Options diet

In the above menu of the Japanese diet for each day experienced people who are watching their diet will immediately see the pitfalls.

First, the complete lack of Breakfast is not for everyone. Therefore, it is possible to replace tea or coffee yogurt or a glass of fresh juice. Of course, it does not replace completely the usual Breakfast, but will fill the stomach and give the body the necessary tonus.

Secondly, the diet involves three meals a day diet. This is another limitation for people who are accustomed to snacking and fractus nutrition. The desire to eat the Apple in between is considered a retreat from the diet.

Thirdly, the relatively low vitamin a diet will immediately affect the condition of skin and hair. Take vitamin complexes immediately after the release of the restrictions.

Let's consider possible variants of the Japanese diet for different groups of users.

For men

During active physical exertion or in the cold season it is recommended to increase the portions of boiled meat (say up to 200-220 g) and fresh salads replace stews vegetable oil vegetables. In the morning instead of tea drink low-fat yogurt, or eat 80-100 g of cheese. This approach will give the body more protein and will allow you to go on a diet athletes and people engaged in physical labor.

For pregnant women

In the early period of pregnancy, let's say a gentle version of the diet for cleaning the body, but not more than 7 days. Salads and grilled/steamed vegetables can be replaced with vegetable soups. In the morning, eat a yogurt or low-fat cottage cheese instead of coffee. Do not stop taking the vitamins recommended by doctors.

Any negative sensations (hunger, headaches, etc.) immediately remove all restrictions and contact your doctor.

For vegetarians

Few vitamins and iron – the main drawback of the diet for vegetarians. If you replace meat and fish eggs, to include a Breakfast of cottage cheese or yogurt, you make up the protein imbalance, but iron and omega-3 to fail. Vegetarians recommend you to stick to a diet no more than a week, to diversity scarce cabbage side dishes beans, boiled rice, roasted vegetables.


We will discuss separately the scheme of the rice diet. Brown rice is a good absorbent of coarse fiber, incorporandi harmful substances. Of course, this is one of the best "cleaners" of the body, but the mono-diet of brown rice are not suitable for everyone.

Approximate daily diet looks like this:

  1. Breakfast: Cup of cooked rice, green tea, unsweetened fruit.
  2. Lunch: Cup of rice, boiled vegetables (or eggs, or baked fish).
  3. Dinner: a bowl of rice, fresh vegetables with vegetable oil (or egg).

The rice diet is ideal for fast getting rid of 2-3 pounds of weight and cleaning the body. After leaving the diet gradually switch to the usual protein foods, and try to balance proteins, fats and carbohydrates in the diet.


the banana diet

Another scheme of the Japanese diet, invented by the lovers of fruit – a banana. Sweet starchy bananas immediately give a feeling of satiety: this has become a major factor in the preparation of the power circuit. In the morning you need to eat one, two or three bananas, drinking water or green tea at room temperature. Lunch and dinner are composed of foods with low calories, eliminated sweets and fatty meats.

It would seem that the easiest option, but its adherents say the high performance: seven days lost 3 pounds of weight. But does it reflect reality?

Check out these indicators can only be experienced through. The results will be individual, depending on the initial weight, dietary habits and physical activity.

Who should not take on the Japanese diet?

The Japanese method is designed for people with no health problems. In the presence of serious diseases it is better to abandon the idea of "network" on a rigid diet.

List the main contraindications:

  • gastrointestinal disease (gastritis, ulcers, etc.);
  • cardiovascular diseases (ischemia, tachycardia, unstable blood pressure, etc.);
  • diabetes mellitus;
  • diseases of the endocrine system;
  • pregnancy second and third trimester, breast-feeding;
  • obesity.

The latter restriction will discuss separately: Japanese diet for weight loss is recommended for healthy people to correct the shape and getting rid of several extra pounds. Obesity is a disease and hold their own drastic changes in the diet of people with such a problem is strictly prohibited. Possible negative effects: metabolic disorders, a sharp increase in body weight. Any diet for patients with obesity prescribed by your doctor.

the result

The performance

The effect of the Japanese diet depends on many factors: human health, level of activity, discipline, peculiarities of metabolism.

Of course, strict adherence to menu and diet gives the effect: people lose 2 kg in 7 days up to 10 kilograms for a full two-week cycle. However, the first weight loss is due to the elimination of fluids and toxins. Seeing on the scales minus two pounds for the first three days of the diet, not celebrate victory: the weight may come back.


Do Japanese diet? To answer this question as everyone will have their own. Rave reviews in the Internet can prompt a decision, but do not forget about the individual characteristics of the organism. Rapid weight loss and the ability to hold the weight later is a complex of measures, strict discipline and adherence to proper regime.