Japanese diet for 14 days: reviews, menu and results

eat with 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 Japanese people is much higher than in the rest of the world. But why is that? After all, "Japan" promises maximum results in a short time - 8 kilograms in two weeks, and, most importantly, gives a guaranteed result that lasts a long time.

Sometimes authorship is attributed to a nutritionist from the Mayo Clinic. This solid and respected medical institution actually exists. But this is not a Japanese clinic, 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 weight loss.

Japanese diet for 14 days: briefly about the main ones

Duration 14 days
Price Low
The result of the Japanese diet Reduced 5-8 kg
Uniqueness Low calorie and strict, requires initial psychological attitude
Recommended Frequency No more than 2 times a year
Additional effects Long-term preservation of results (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 results for a long time. The main principles of this weight loss method are as follows:

  • rejection of spices, salt, predominance of protein foods in the menu;
  • the use of exclusive diet dishes;
  • maintain 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 heart disorders. Before starting a diet, you should consult your doctor!


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

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

When there is a question of urgently getting rid of kilograms gained during the feast, it is advisable to give preference to fasting days - this practice will not harm health, degrade digestion and get rid of the water that has accumulated during the celebration.

Japanese diet for 14 days: 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 is mainly due to their healthy diet, which consists mainly of fish, vegetables and plants. One of its defining qualities is that Japanese cuisine emphasizes quality over quantity.

The goal of the 14-day Japanese diet is to restore a disturbed metabolism, thanks to the careful selection of a low-calorie diet. The emphasis is on small portions of seasonal fresh produce. Dieters are advised to value quality over quantity and eat slowly to appreciate the taste of food and achieve satisfaction by eating less.

The main factor in the Japanese way of eating is eating up to 80%. Apart from that, great attention is paid to presentation and making the food look beautiful and attractive.

Dairy and bakery products are excluded from the diet, and when beef and chicken are included in the diet, they are seen more as a side dish than as a main meal. Fresh fruit is a preferred dessert, but if you have 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 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 "Japan" is an unbalanced weight loss system, it is very important to take vitamin complexes. In addition, for effective weight loss, you need to drink plenty of water, and drink clean water instead of juices and other drinks. One and a half to two liters of water a day helps flush toxins and waste products from the body.

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

  1. Fish, rice, vegetables, fruits and soybeans are the main foods of Japanese people. 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 affect not only the skin / hair / nails, but the body as a whole.
  2. Japanese people only eat from mini plates. Japanese people only eat small portions. They could eat a hamburger, but it would be a Japanese size hamburger. "In Japan, food is served on plates, cups and bowls which, compared to food in America, are suitable for boys with thumbs. "This is thought to increase food appeal and reduce portion sizes. The Japanese diet will allow you to return to your normal shape, 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 don't use any spices at all, they eat "naked" food and experience its natural flavors.
  4. The Japanese replace bread with rice. Desserts are eaten infrequently and in small quantities. And they keep moving.

The main idea of this book is that Japanese people have a reasonable attitude towards food. Food is not a cult for them, they don't try to eat more and get fatter (like Americans), they eat to live. Talk about Americans. The book points to Americans as a "bad example". Japan and America are constantly being compared. Well, Japan will definitely win.

Japanese staple food

Nutritionists note several advantages - "Japanese" is low in carbohydrates and low in calories, in addition, all food should be consumed without salt, due to which there is a feeling of hunger. The Japanese diet motto is moderation.

Given our penchant for quick and easy fast food, it's no surprise that a "Japan" based on healthy eating, and not just taste, would bring about a significant increase in life expectancy. The Japanese as a nation (not including sumo wrestlers! ) usually eat what they like, not what is advertised on TV, because losing weight, consisting of unhealthy food, definitely causes 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 menus, which are easy to find on the internet. The only thing that can be changed is to replace black coffee with green tea without sugar and add a little salt to the food every two days to keep it from breaking. Of course, you should forgo fast food, sweets, alcohol, and unhealthy foods for now.

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 are the Japanese diet foods included in the diet for each 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 good source of omega-3 fatty acids, which are known to benefit heart and even brain health.
  2. Less red meat. With so much fish, the Japanese are definitely full enough to eat red meat! Red meat contains saturated fat 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 attacks.
  3. Soy products. Like fish, soy foods like tofu are also a great alternative protein source to red meat or even dairy because they contain 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. Japanese people consume rice in very large quantities, so it is served almost every day, including breakfast. As a low-fat carbohydrate, rice keeps you full, so there's less room for obesity-inducing and artery-clogging foods. (Japanese people can improve their health by replacing brown rice with white rice. )
  5. Natural noodles. Japanese buckwheat noodles are also a staple of the nation's diet and are made from wheat and buckwheat flour, which aid in the digestive process. Buckwheat noodles do not contain white flour and are considered much 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 eat a large amount of vegetables, and it's not uncommon to have a breakfast of vegetable soup or even a salad! The "Japanese" have an advantage over the Western diet because of their high consumption of vegetables such as cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, cabbage, and watercress. They are rich in vitamin C and fiber and have strong anti-cancer properties. Vegetable cooking methods include steaming or light 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, slow the aging process, and research has even shown that green tea can be effective in preventing cancer. This is very close to the elixir of life!
  8. Healthy dessert. The Japanese do like some Western desserts like ice cream or cake, but they are more likely to serve seasonal fruit on a plate than gooey toffee pudding. Even when there are Western-style desserts on the menu, the portion sizes 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. Travelers in Japan will find that when they dine at a cafe or restaurant, the food will be about half of what it used to be.
  10. Your "Japan". This weight loss system has undeniable health benefits that will make you live longer, look leaner (and possibly younger), and be healthier overall. Adding lots 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 green tea!

The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular disease. Before starting weight loss, you should consult a specialist. Maybe he'll recommend replacing coffee with black or green tea. Sports, especially vigorous ones, should be postponed by diet (daily calorie intake is less than usual, and the body will not "pull" much physical activity).

Japanese Diet Shopping List 14 Days

  1. Fruits (except bananas and grapes) - a total of 1 kg.
  2. Kefir - 1 l (buy fresh, do not save for future use! ).
  3. First class coffee beans or grounds - 1 pack.
  4. Sea fish fillet - 2 kg.
  5. Fresh carrots - 2-3 kg.
  6. Lean beef, pulp - 1 kg.
  7. Your favorite variety of green tea (without additives and flavours) - 1 pack.
  8. Zucchini, eggplant - 1 kg total.
  9. Fresh chicken eggs - 2 dozen.
  10. Chicken fillet - 1 kg.
  11. White cabbage - 2 medium sized forks.
  12. Tomato juice - 1 liter.
  13. Extra virgin olive oil - 500 ml.
  14. Lemons of choice - 2 pieces.

Japanese diet for 14 days: full menu table

Nutritionists advise against following the Japanese diet for more than 14 days. You can repeat it every few years.

day Breakfast Dinner Dinner
Day 1 Coffee without added milk and sugar or a cup of tea Two eggs garnished with boiled cabbage, fresh tomatoes or a glass of tomato juice 200 g fish without any boiled fat
Day 2 Coffee without added milk and sugar or a cup of tea 200 grams of lean fish, boiled vegetables garnish Two eggs, boiled cabbage or fresh vegetable salad
3rd day Coffee or tea without added sugar, milk, small rye bread croutons 200 g boiled lean fish with fresh or boiled vegetables 100 grams of boiled beef, a glass of low-fat kefir
Day 4 Coffee or tea without added sugar, milk, small rye bread croutons Zucchini or eggplant cooked in vegetable oil 200 grams of boiled beef with a side dish of fresh cabbage with a little 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 bananas, grapes
Day 6 Tea or coffee without sugar and milk 200 grams of boiled beef Two boiled eggs decorated 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 bananas, grapes
Day 8 Carrot salad with lemon juice Two hard-boiled eggs, 50 grams of low-fat cheese, any vegetable salad 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, any vegetable salad with a little oil
Day 10 Coffee or tea without added sugar, milk, small rye bread croutons 200 g boiled lean fish with fresh or boiled vegetables 200 g fish without any boiled fat
Day 11 Coffee or tea without added sugar, milk, small rye bread croutons Zucchini or eggplant cooked in vegetable oil Two eggs, boiled 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, any vegetable salad with a little oil
Day 14 Tea or coffee without added milk or sugar Two eggs garnished with boiled cabbage, fresh tomatoes or a glass of tomato juice 200 grams of any fruit, except bananas, grapes

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

  • You can't reset breakfast and dinner, or diet days;
  • eat only products from the menu for 14 days (nothing will help without perseverance);
  • cabbage and fish in the diet do not replace anything;
  • beef can be replaced 1-2 times with chicken (but it is undesirable);
  • it is allowed to substitute zucchini, pumpkin, beets (instead of frying, these products are also baked in foil with herbs and olive oil).

General principles for quitting the Japanese diet

If you have firmly adhered to the 14 days of the Japanese diet, in no case should you eat the foods that are now permitted, you should gradually get out of them.

  1. You need to return to the 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 a normal diet should be carried out no earlier than 7-14 days after the end of the diet.
  2. Nutrition must be rational. Why suffer and maintain a strict diet, if the day after you start to overeat on simple carbohydrates and fats? Nutrition must be balanced, containing lots of protein, vitamins, fiber.

The products on which the Japanese diet is based can be left as the basis of the diet and thereafter. Low-fat meat and fish, vegetable salads, fresh fruits - all this only benefits the body and helps to maintain a good shape. It is also important to maintain healthy habits of drinking plenty of fluids and minimizing the use of salt and sugar. Then and at the end of the diet, the extra pounds will not be bad.

What results can be expected from the Japanese diet?

Diets require a lot of extra weight. It's runny at first (and will come back, so with 1-2 kg you'll get even better, and this is normal). But the remaining 3-6 kg will melt without a trace. Women who are 20-30 kilograms overweight can lose at least 10 kilograms in two weeks.

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

Diet Review

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

  1. First review, female, 31 years. "I wanted, so to speak, to cleanse my body before the upcoming holiday and at the same time, slightly correct the numbers. I was surprised by its effectiveness, but immediately annoyed with the way I "planted" my body. Be on the alert , dear ladies, before youon such a strict diet. "
  2. Second review, female, 20 years old. "But I took the risk of going on this diet for more than 14 days. I did it in vain. My metabolism was disrupted and now I don't know what to do. "
  3. Third review, female, 38 years old. "I decided to lose weight after the birth of a child. I am very satisfied. Of course, I did not return to my previous form, but I do seem to have gained. I recommend it to everyone who wants to lose those extra centimeters and test their willpower. You want something, you can fly into space. Among other things, on this diet, the stomach is toned beautifully. "
  4. Fourth review, female, 28 years. "Don't mock the body. What may be good for Japanese people, although I seriously doubt that Japanese people drink black coffee in the morning, it is unacceptable for others. Of course, I survived for 14 days, but how much will it cost me? Troublewith feces, disgusting mood, irritability, headaches and all this for the sake of losing 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 lasting results aftera 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 refused, didn't want to. I took her "weak", then it happened. It was difficult at first, but the results amazed us. Many years younger. She has lost 5 kilograms and is starting to feeldelicious. Interest now overwhelms me. I decided to try it myself. Beer belly and hanging sides like never before. "
  6. Sixth review, female, 36 years. "I have sat on the "Japanese woman" more than once, I really like diets, because I lost at least 5 kilograms, I don't need more. In the early days it is very difficult without salt, so you need to make every effort not to give in toeverything and did not start eating again, as before. I am a person of purpose, so I persisted. The result was very happy, except for the kilograms, the volume was gone, I forgot what swelling was.

After all, in any diet for weight loss, the main thing is not the name, but its effectiveness in terms of weight loss, and in this regard, reviews of those who lose weight on this diet, as well as nutritionists ' comment on it, most often agree inpositive 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 care and understanding, which, if not you, will take care of your loved one. "Japan" is a very strict weight loss system. It delivers results in no time, but the protein-fat-carbohydrate-vitamin combination is completely unbalanced.

If you are still unsure whether to go on a diet or not, try consulting a nutritionist. Happy weight loss and good luck!