Traditional japanese diet

Traditional Japanese Diet For Weight Loss

Traditional Japanese diet for weight loss, many have heard of it. But the imagination draws a thin plate of rice, and somewhere in the distance a beautiful slender geisha smiles. I can be happy, no need to chew rice, other non-dietary foods are allowed. In the “Japanese woman” you can lose weight tasty and satisfying.

The habitual food of the rising sun

Before talking about the Japanese diet, let’s take a closer look at this country and its people.

Interesting Japanese Facts:

  • The Japanese weekly menu has over 100 items.
  • For breakfast, they eat soup with fish, rice or vegetables, soy, seaweed.
  • Japanese sticks help slow down the eating process. The elastic band is solid. Saturation is fast.
  • The Japanese cook a lot of seaweed: salads, soups, side dishes. The most commonly used are nori, seaweed, wakame, kombu.
  • The lunch menu includes curry rice, fern, scrambled eggs, bamboo, seafood, bread, vegetables, green tea.
  • In Japan, they prefer seasonal products. They are healthier, more nutritious, fresher.
  • For dinner, miso soup, seaweed, salad, fried rice, redfish, stewed vegetables, green tea are served.
  • According to statistics, the Japanese eat the most fish, rice, and soybeans.

Interesting, right? But don’t expect the Japanese diet to be based on such a diet. It goes much further and covers the principles of nutrition, but not the products themselves. Let’s take a closer look.

What is the Japanese Diet?

Traditional japanese diet: japanese sushi

The Japanese dietary system is based on the use of low-calorie protein foods and minimum salt content:

  • Eating low-calorie foods, the body is forced to activate its own reserves.
  • The digestion of protein foods that are used to burn fat takes a lot of energy.
  • When the protein is synthesized in the body, heat generation is increased. The latter speeds up metabolism and, as a result, weight loss.
  • Salt restriction helps to retain fluid in the body, relieve swelling, and normalize blood pressure.

This dish is possible for people of any weight category. The duration of the diet depends on the goals and their type.

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Duration of the diet

10-12 lbs 7 days
25-35 lbs 14 days

With good health and the absence of contraindications, you can extend the diet up to 1 month. This suggests that fats and carbohydrates are still present in small amounts in the Japanese diet.

Permitted and prohibited products

The table below will help you create the right, rational menu.

Meat Beef, chicken Pork, lamb
Fish Pollock, haddock, blue whiting, cod, walleye, pike, trout, hake, flounder Salmon, mackerel, herring, halibut, sturgeon, eel, lamprey
Cereals Rice All the rest
Vegetables Cabbage, beets, radishes, cucumbers, tomatoes, bell peppers, zucchini, carrots Potatoes, corn
Bakery products Whole grain crispbread Bread, pastries, cakes
Butter Any vegetable
Fruits Oranges, pears, apples, grapefruits, kiwi, pineapples, pomegranates, lemons Grapes, mango, persimmon, bananas (banana mono-diet exception)
Beverages Natural coffee without milk and sugar, green tea without sugar, but with milk, tomato juice without salt, fat-free milk, and kefir Alcohol and carbonated drinks

The list in the table can be adjusted. It all depends on the type of diet you choose. For example, the Classic does not provide for the use of rice and bananas. But they are present in mono diets.

So that you don’t have to go to the store several times, here is a list of foods for the 7-Day Classic Diet, which you can prepare in advance.

Traditional japanese diet: food list

Food List for the 7 Day Classic Japanese Diet

Beef 2 1/3 lbs
Chicken 2 1/3 lbs
Fish fillet 4 1/3 lbs
Zucchini 2 1/3 lbs
Carrots 4 1/3 lbs
White cabbage 3 1/3 lbs
Vegetables (beets, radishes,

cucumbers, tomatoes, bell peppers)

2 1/3 lbs
Natural coffee 9 oz
Natural green tea 9 oz
Tomato juice 2 pt
Hard cheese 9 oz
Fruits (oranges, pears, apples, kiwi,

pineapples, pomegranates, grapefruits)

11 lbs
Lemon (for salad dressing) 2 pcs
Vegetable oil 0,3 gal
Crispbreads 2 pcs

Types of the Japanese diet

The Japanese diet is different. It implies several options that can differ significantly from each other. You can choose the one that suits your taste preferences.


Classic Classic We described this diet above. Its duration is 2 weeks. It is characterized by high protein content, low-calorie content, and a minimum of salt.
The menu includes beef, chicken, fish, vegetables, fruits. In the Classic version, nothing can be changed and you need to strictly follow the menu. Then you can get the result – minus 10-20 lbs.
Salt-free Food for 2 weeks without salt. It is recommended to eat soup for lunch. Replace coffee with green tea. Reduce the consumption of beef, increase the consumption of vegetables and fruits. You must drink at least 2 qt of water a day.
Banana Many will like it. It is not very difficult, but it gives its results. It was first proposed by the Japanese Hiroshi Watanabe.
Its essence is to eat 1-2 bananas in the morning and drink a glass of water at room temperature. And so that not a crumb in your mouth until dinner! Continue the diet until you achieve the desired result.
Water The menu corresponds to the Classic system. The only difference is that in this version there is strict adherence to water intake: half an hour before lunch, breakfast, and dinner, and then 1 cup every hour. In total, about 10 cups per day is obtained.
Rice 14 daysThere are two options:
The first one is very strict, for 3-5 days. It is called the “Geisha Figure”. With this option, you lose 2 lbs every day. The menu for every day does not change: for breakfast – green tea with milk 2 cups, for lunch – rice porridge 1 cup, green tea with milk 1 cup, for dinner – the same as for lunch. The second is similar to the classic one. Three meals a day, maximum protein, minimum salt. Duration – a week. A more detailed menu for the second option will be discussed further.

If you want to be slim as the people of Japan, choose whichever option is closest to you. If you stick to the rules, they will all produce results.

2 menu options

Traditional japanese diet: menu options

Regardless of the species, the Japanese diet is strict. To achieve the desired result, you need to strictly follow the nutrition system. We will compose a menu for three types of diets: rice, salt-free and classic.

7 days Japanese rice diet menu

Day 1
Breakfast: A cup of strong coffee (sugar and cream are prohibited).
Lunch: Hard-boiled egg – 2 pcs. Cabbage salad seasoned with vegetable oil. Tomato juice without salt and sugar – 1 tbsp.
Dinner: Low-fat fish, grilled or stewed.

Day 2
Breakfast: A cup of coffee, croutons.
Lunch: Boiled fish with stewed cabbage for a side dish.
Dinner: A piece of boiled beef.

Day 3
Breakfast: Cup of coffee.
Lunch: Fried zucchini or eggplant.
Dinner: Cabbage salad with egg, seasoned with vegetable oil. Boiled or stewed beef.

Day 4
Breakfast: A cup of coffee. Crackers.
Lunch: Carrot salad with vegetable oil and lemon juice. Boiled egg. A slice of low-fat cheese.
Dinner: Green apple – 1 large or 2 small ones.

Day 5
Breakfast: Carrot salad, seasoned with vegetable oil and lemon juice.
Lunch: Baked or fried fish. Tomato juice without salt and sugar – 1 tbsp.
Dinner: Green apple – 1 large or 2 medium.

Day 6
Breakfast: Cup of coffee.
Lunch: Boiled chicken breast – 8-11 oz. Cabbage salad.
Dinner: Soft-boiled egg – 2 pcs. Cabbage salad with vegetable oil.

Day 7
Breakfast: Green tea – 1 tbsp.
Lunch: Boiled or stewed veal. The apple is green.
Dinner: Dinner on any day except the 3rd.

Japanese classic diet menu for 13-14 days

Day 1
Breakfast: Freshly brewed coffee (it is forbidden to add sugar, cream, milk).
Lunch: 1-2 hard-boiled eggs, boiled cabbage, seasoned with a little olive oil, a glass of tomato juice.
Dinner: 7 1/4 oz of boiled or steamed fish.

Day 2
Breakfast: Cup of coffee, rye toast.
Lunch: Stewed cabbage, a slice of fish.
Dinner: A low-fat slice of beef (preferably boiled).

Day 3
Breakfast: Galette biscuits, coffee.
Lunch: Vegetable stew with zucchini, eggplant, tomatoes in olive oil.
Dinner: 2 eggs, 7 1/4 oz of veal or chicken breast, fresh cabbage salad.

Day 4
Breakfast: Freshly squeezed orange juice, raw carrots.
Lunch: Boiled or fried lean fish, tomato juice.
Dinner: Fruit (except bananas and grapes).

Day 5
Breakfast: A cup of unsweetened coffee.
Lunch: Lean vegetable soup, lean fish.
Dinner: Eggs 2 pcs., Raw grated carrots.

Day 6
Breakfast: Freshly squeezed orange and carrot juice.
Lunch: Boiled chicken breast up to 7 1/4 oz, salad with carrots and cabbage with vegetable oil.
Dinner: Fruit.

Day 7
Breakfast: Unsweetened green tea.
Lunch: 7 1/4 oz of boiled chicken breast or veal.
Dinner: 2 eggs.

Day 8
Breakfast: Coffee.
Lunch: Lean vegetable soup, lean fish.
Dinner: 2 eggs, freshly grated carrots, seasoned with olive or sunflower oil.

Day 9
Breakfast: Raw carrots, seasoned with the juice of half a lemon.
Lunch: Tomato juice, steamed lean fish.
Dinner: 2 fruits of your choice (about 7 1/4 oz).

Day 10
Breakfast: Green tea.
Lunch: Salad of grated carrots, a slice of low-fat cheese, 1 boiled egg.
Dinner: Fruit.

Day 11
Breakfast: Coffee.
Lunch: Fried zucchini or eggplant.
Dinner: Boiled lean beef, raw cabbage without oil, 1 egg.

Day 12
Breakfast: Rye toast, coffee.
Lunch: Boiled / grilled fish, carrot, or cabbage salad.
Dinner: 2 eggs, freshly grated carrots with olive oil.

Day 13
Breakfast: Freshly brewed coffee.
Lunch: 2 eggs, cabbage and carrot salad, tomato juice.
Dinner: Fried fish, lean.

Day 14
Breakfast: Green tea.
Lunch: Cabbage with vegetable oil, lean fish.
Dinner: Chicken breast or boiled beef, kefir.


Pros and cons of the Japanese diet

The Japanese diet, according to people, is very effective. But do not forget that we are all individuals and can seriously harm our health.

To be sure whether the power system is right for you or not, study its features and disadvantages.


  • Decreases weight;
  • swelling decreases;
  • the risk of cardiovascular diseases is reduced;
  • after losing weight, sagging, stretch marks do not appear;
  • all methods of cooking are allowed, including frying;
  • the body is saturated with all the necessary vitamins;
  • if you exit the diet correctly, the results obtained persist for a long time;
  • the necessary products can be purchased at any store or market.


  • As a result of the predominance of proteins, and a smaller amount of carbohydrates and fats in the diet, many people experience reduced efficiency, dizziness, drowsiness, lethargy;
  • instead of 5-6 meals, you will need to eat 3 times, and this no longer corresponds to healthy weight loss;
  • every morning starts with a cup of coffee on an empty stomach – this is a serious test for the heart;
  • the calorie content of the daily diet is only 800 kcal – it will be difficult to cope with physical and mental activity;
  • many contraindications;
  • if it is wrong to get out of the diet, you can quickly gain the lost pounds;
  • can be used every six months;
  • dehydration may occur.

Consider these features, and you will not have to worry about your health.


The Japanese weight loss system has many contraindications:

  • Pregnancy;
  • viral infections;
  • age under 18 and over 55;
  • hepatitis;
  • venereal diseases;
  • inflammation;
  • stomach problems;
  • hypertension;
  • cholelithiasis;
  • physical, emotional, mental stress;
  • renal failure;
  • diabetes;
  • cholecystitis;
  • AIDS;
  • neuralgia;
  • lactation;
  • menopause;
  • chronic diseases.

If you have signs of dehydration: tachycardia, stomach pain, dry lips, skin – you need to stop the diet and check with your doctor.

IMPORTANT. Based on all the contraindications and disadvantages, we can conclude that such a change in the usual diet is shown only to healthy people.

Specialist recommendations

The traditional Japanese diet lasts 21 days: 7 days of preparation, 14 days of the diet, and a 4-week exit.

Reviews of women and men who have lost weight indicate that the technique requires psychological preparation and strong motivation. However, the results are worth the effort: in 14 days of the classic version, you can build from 10 to 20 lbs, depending on the initial weight. In addition, an important stage is an exit from the diet, which requires no less endurance. If you do not break the rules, the problem of excess weight will remain in the past.

Traditional japanese diet: must have rules

10 must-have rules:

  • Step out of sugar and salt before starting your diet.
  • Take at least 6 hours to sleep.
  • Exercise in moderation. Morning exercises will be enough.
  • Follow the menu carefully. Don’t change anything. Don’t confuse the days.
  • Before starting the diet, do not gorge yourself like the last time.
  • Drink plenty of water. Not less than 1 2/3 qt. in a day.
  • Last meal – no later than 3 hours before bedtime.
  • It is better to give up salt and spices altogether.
  • Take vitamins and minerals.
  • If you no longer have the strength to keep the diet – imagine the result: you are slim, in a beautiful swimsuit, standing …, and then your imagination.

Many people choose the Japanese diet because meat is allowed, fish and oil, frying is allowed. But if you have a sweet tooth or like beer with chips, then it will be extremely difficult for you! We believe in you! Train your willpower.

Questions and answers

Traditional japanese diet: questions and answers

Let’s take a look at some of the most frequently asked questions about the Japanese diet and answer them.

I don’t like zucchini, can I replace them with something? Yes. Can be replaced with cauliflower, pumpkin.
Can you replace beef? Yes, but only chicken
And if you get hungry between 3 meals, can you have a snack? Strictly no.
Can I eat any fruit? Not. Not allowed, high-calorie.
Can I drink alcohol? Not. Only water, tea, coffee, tomato juice without salt, and low-fat yogurt.
Can you include salmon in your diet? Yes, occasionally, if you want to get rid of up to 22 lbs. If you need to lose more weight, then it is better to buy lean fish.
How many times a year can you adhere to such a nutritional system? For salt-free – once a year, for other species – once every six months.
And how to get out of the diet so as not to gain the same weight? For 3-4 days, you need to eat in small portions of 7 1/4 oz, Add snacks, milk, fermented baked milk to the diet. For the next 2-3 days, you can choose fatter varieties of fish and meat. Then you can return to your usual diet.

The Japanese diet has proven to be beneficial more than once. On the Internet, you can find many reviews of the results achieved. Despite the fact that the diet is very limited, at the same time she cares about your health. You eat only healthy foods, do not let the body deplete.

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Brenda Elmers

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1 Comment

  • The only thing I would refuse is rice. Once I tried to lose weight on rice, as a result, the weight did not go away at all. Plus the rice is just starch. I would replace white rice with red or black, at least there are useful trace elements

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