Japanese diet for 14 days: opinions, 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 Japanese people is much higher than in the rest of the world. But why is this so? After all, the "Japanese" promises the maximum result in the shortest possible time - 8 kilograms in two weeks and, most importantly, gives a guaranteed result that lasts for a long time.

Sometimes authorship is attributed to Mayo Clinic nutritionists. This solid and respected medical institution really does exist. But this is not a Japanese clinic, but an American clinic. Specifically, a network of clinics and research centers headquartered in San Francisco. Mayo Doctors offer several patented ways to lose weight.

Japanese diet for 14 days: briefly about the main

Duration 14 days
Price moo
The result of the Japanese diet Minus 5-8 kg
Features Low in calories and strict, requires a prior psychological attitude
Recommended frequency No more than twice a year
Additional effect Long-term preservation of the result (subject to the correct exit from the plan)

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 weight loss method are:

  • refusal of spices, salt, the predominance of protein foods in the menu;
  • the use of exclusively dietary dishes;
  • maintenance of a balanced diet in the future.

The Japanese diet is not suitable for pregnant women, breastfeeding women, gastritis and ulcers, as well as 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;
  • disorders of the thyroid gland;
  • during pregnancy and lactation;
  • diseases of the gastrointestinal tract of any complexity, kidney disease;
  • while playing sports;
  • hard physical and mental work.

When it comes to quickly getting rid of the kilograms gained during the holiday, it is recommended to give preference to fasting days - this practice will not harm health, unload digestion and get rid of water collected during the holiday.

Japanese diet for 14 days: the basics of good 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 compounds health issues. 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 the defining qualities is that Japanese cuisine emphasizes quality over quantity.

The Japanese diet for 14 days aims to restore the impaired metabolism, thanks to the careful selection of low-calorie foods on the menu. The emphasis is on small portions of fresh seasonal produce. Dieters are advised to prioritize quality over quantity and eat slowly to enjoy the taste of food and get a sense of satisfaction from eating less food.

The main factor in the Japanese way of eating is to eat up to 80%. In addition, great attention is paid to the presentation and the beauty and visual appeal of the food.

Dairy products and bread are not included in the diet, and when beef and chicken are included in meals, they are considered more of an accompaniment to the meal than a main dish. Fresh fruit is the 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 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.

The "Japanese" being an unbalanced weight loss diet, it is imperative to take vitamin complexes. Also, for effective weight loss, you need to drink plenty and drink clean water, and not juices and other drinks. One and a half to two liters of water a day helps flush out toxins and decay products from the body.

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

  1. Fish, rice, vegetables, fruits and soybeans are the main foods 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 affect not only the skin/hair/nails, but also the body as a whole.
  2. The Japanese only eat miniature dishes. The Japanese only eat miniature portions. They can eat a burger, but it will be a Japanese-sized burger. "In Japan, food is served in plates, cups and bowls which, compared to their American counterparts, are suitable for a boy with a thumb. " This is believed to increase the appeal of food and reduce the size ofservings. The Japanese diet will allow you to regain a normal figure, as well as improve your health in several ways.
  3. Japanese cuisine is always "light". That is, instead of frying the vegetables, the Japanese steam or grill them. 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 seek to eat more and fatter (like the Americans), they rather eat to live. Speaking of Americans. The book shows Americans as a "bad example". Japan and America are constantly compared. Well, Japan definitely wins.

staple foods of the Japanese diet

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

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

The essence of the Japanese diet is to abandon salt and sugar, reduce the amount of carbohydrates and fats. It is important to respect the rules of nutrition and the menu, which is easy to find on the net. The only thing you can change is to alternate black coffee with unsweetened green tea and add a little salt to food every other day so you don't go wild. Of course, you should forget about fast food, sweets, alcohol and unhealthy foods for this period.

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 foods from the Japanese diet are included in the everyday diet?

  1. Fish for health. When you think of Japanese cuisine, you probably think of sushi, which today usually means raw fish and rice. Thus, the Japanese diet is closely linked to the consumption of fish in large quantities. Fish is an excellent source of omega-3 fatty acids, which are known to benefit the heart and even the brain.
  2. Less red meat. With so much fish, the Japanese are clearly full enough to eat red meat! Red meat contains saturated fats which, if eaten 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 to 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 large quantities, so much so that it is served with almost every meal of the day, including breakfast. As a low-fat carb, 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 country'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 promotes regular bowel movements.
  6. There are not many vegetables. The Japanese consume large amounts of vegetables, and it is not uncommon to have vegetable soup or even salad for breakfast! The "Japanese" has an edge over the Western diet due to its high intake 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. Methods of cooking vegetables include light steaming or frying, which retains as many nutrients as possible.
  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 the aging process, and research has even shown that green tea can be effective forprevent cancer. It's as close to the elixir of life as it gets!
  8. Healthy desserts. The Japanese love certain Western desserts like ice cream or cake, but they are more likely to serve seasonal fruit on a plate than sticky caramel pudding. Even when there are western-style desserts on the menu, the portion sizes will be much smaller.
  9. Small portion of food. Food portions in Japan are smaller, reducing the load on the digestive system. Tourists to Japan will find that when eating in a cafe or restaurant, the food will be about half of what 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 lots of fish, rice (preferably brown rice) and vegetables to your diet, as well as reducing the consumption of red meat and processed foods, can dramatically change your diet and your health. Now go drink some green tea!

The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular diseases. Before you start weight loss, you should consult a medical specialist. Perhaps he will recommend replacing coffee with black or green tea. Sports, especially power ones, will have to be postponed to the diet (daily calorie intake is lower than normal, and the body will not "get" much from 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 store for future use! ).
  3. First-class or ground coffee beans - 1 pack.
  4. Fillet of sea fish - 2 kg.
  5. Fresh carrots - 2-3 kg.
  6. Lean beef, pulp - 1 kg.
  7. Green tea of your favorite variety (without additives or flavorings) - 1 packet.
  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 chart

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

days Breakfast Having dinner Having dinner
Day 1 Coffee without milk or added sugar or a cup of tea Two eggs topped with cooked cabbage, fresh tomatoes or a glass of tomato juice 200 g of any boiled lean fish
Day 2 Coffee without milk or added sugar or a cup of tea 200 grams of lean fish, garnished with simmered vegetables Two eggs, cabbage compote or fresh vegetable salad
Day 3 Coffee or tea without added sugar, milk, small croutons of rye bread 200g lean fish, boiled with fresh or simmered vegetables 100 grams of boiled beef, a glass of low-fat kefir
Day 4 Coffee or tea without added sugar, milk, small croutons of rye bread 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 bananas, grapes
Day 6 Tea or coffee without sugar or milk 200 grams of boiled beef Two hard-boiled eggs topped with fresh carrots
Day 7 Tea or coffee without sugar or milk 200 grams of boiled chicken with a side 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, vegetable salad 200 grams of beef, a glass of low-fat kefir
Day 9 Tea or coffee without milk or added 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, small croutons of rye bread 200g lean fish, boiled with fresh or simmered vegetables 200 g of any boiled lean fish
Day 11 Coffee or tea without added sugar, milk, small croutons of rye bread Zucchini or eggplant cooked in vegetable oil Two eggs, cabbage compote or fresh vegetable salad
Day 12 Carrot salad with lemon juice 200 grams of boiled chicken with a side 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 milk or added 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 milk or added sugar Two eggs topped with cooked cabbage, fresh tomatoes or a glass of tomato juice 200 grams of any fruit, except bananas, grapes

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

  • you cannot rearrange breakfasts and dinners, 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 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 consistently resisted the 14 days of the Japanese diet, you should in no case throw yourself on the now authorized foods, you must gradually get out of them.

  1. You need to gradually return to your usual diet, 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 normal diet should occur no earlier than 7-14 days after the end of the diet.
  2. Nutrition should be rational. Why undergo and maintain a strict diet, if the next day you start to overeat simple carbohydrates and fats? Nutrition should be balanced, include plenty of protein, vitamins and fiber.

The products on which the Japanese diet is based can be left as the basis of the diet and after it. Low-fat meat and fish, vegetable salads, fresh fruits - all this only benefits the body and helps 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, the extra pounds will not be terrible.

What results can be expected from the Japanese diet

Dieting takes a lot of extra weight. At first it's liquid (and so it will come back to 1-2 kg you'll be better, and that's normal). But the remaining 3-6 kg will melt away without a trace. Women who are 20-30 kilograms overweight 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 that it can harm women's health. The skin, nails, teeth will deteriorate, the reproductive system and the gastrointestinal tract will suffer. The Japanese weight loss system should not be repeated too often: once every six months will be optimal.

Notice of plan

Among the many diets, the Japanese diet stands out, the 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 examination, female, 31 years old. "I wanted, so to speak, to cleanse my body before the upcoming vacation and at the same time slightly correct the figure. I was surprised at how effective it was, but I was immediately upset at how I‘planted’ my body. Be careful, ladies, before you embark on such strict diets. "
  2. Second examination, female, 20 years old. "But I took the risk of following 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 examination, 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 forms, but noticeably built up. I recommend it to everyone who wantsget rid of extra centimeters and test their willpower. Know that if you want something, you can fly in space. Among other things, with this diet, the tummy is beautifully tightened.
  4. Fourth examination, female, 28 years old. "Don't make fun of the body. Which may be good for Japanese people, although I highly doubt that Japanese people drink black coffee in the morning, is unacceptable for others. Of course, I survived the 14 days, but what did it cost me Problems with bowel movements, disgusting mood, irritability, headaches, and all this to lose 5 kilograms I expected more, at least 8. The creators of the diet claimthat during the diet there is a complete normalization of the metabolism, which makes it possible to maintain a lasting result after a long time, subject to a balanced diet in the future. "
  5. Fifth examination, male, 40 years old. "And I asked my wife to lose weight. At first she resisted, did not want to. I took it "weakly", then it happened. At first it was difficult, but the resultamazed us. Years younger. She lost 5. kilograms and I started to feel good. Interest has now overwhelmed me. I decided to try it myself.
  6. Sixth review, female, 36 years old. "I 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. At first it'svery difficult without salt, so you have to do everything possible not to give up everything and start eating again, as before. I am a determined person, so I resisted. The result was very satisfactory, except for the kilograms, the volumes disappeared, I forgot what the swelling is.

Be that as it may, in any weight loss diet, the main thing is not its name, but its effectiveness in losing weight, and in this sense, the reviews of those who have lost weight with this diet, as well asnutritionists' comments about it, mostly agree in its positive assessment.


You should know that each diet is a colossal stress for the body. Don't push yourself to exhaustion. Treat yourself with care and understanding, who, if not you, will take care of your loved one. "Japanese" is a very strict weight loss system. It gives results in a short time, but the protein-fat-carbohydrate-vitamin combination is absolutely unbalanced.

If you still have doubts about whether to follow a diet or not, try consulting a dietitian. Happy weight loss and good luck!