Japanese diet for 14 days: reviews, menus and results

eats on the Japanese diet

The Japanese 14-day diet is considered one of the healthiest in the world, which is why the average life expectancy of Japanese people is much higher than in the rest of the world. But why is that so? After all, the "Japanese" promises the maximum result in the shortest time - 8 kilograms in two weeks, and, most importantly, gives a guaranteed result that lasts a long time.

Sometimes the authorship is attributed to nutritionists from the Mayo Clinic. This solid and esteemed medical facility really does exist. But this is not a Japanese, but an American clinic. Specifically, a network of San Francisco-based clinics and research centers. Mayan doctors offer several patented weight loss methods.

Japanese diet for 14 days: briefly about the main thing

> zxtable border = "1" cellpadding = "0" >Duration 14 days Price Low The result of a Japanese diet Minus 5-8 kg Special features Low-calorie and strict, requires a preliminary psychological attitude Recommended frequency No more than 2 times a year Additional effect Long-term preservation of results (subject to proper exit from the diet)

In the end, it is important for the child to follow some recommendations in order to keep the result for a long time. The main principles of this method of weight loss are as follows:

  • rejection of spices, salt, the predominance of protein foods in the menu;
  • use only dietary dishes;
  • maintaining a balanced diet in the future.

The Japanese diet is not suitable for pregnant women, nursing mothers, with gastritis and ulcers, as well as for people with liver and kidney diseases, and heart problems. Before starting a diet, it is necessary to 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 disorders;
  • during pregnancy and lactation;
  • diseases of the gastrointestinal tract of any complexity, kidney disease;
  • when you play sports;
  • hard physical and mental work.

When it comes to quickly removing the weight gained during the feast, it is recommended to give preference to fasting days - this practice will not harm health, relieve digestion and get rid of the collected water during the ceremony.

Japanese diet for 14 days: the basics of proper nutrition

Japanese diet food

The Japanese are known to have one of the longest life expectancies in the world and to 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 the defining features is that Japanese cuisine emphasizes quality over quantity.

The purpose of the Japanese diet for 14 days is to restore the disturbed metabolism, thanks to the careful selection of low-calorie foods on the menu. The emphasis is on small portions of fresh seasonal products. People on a diet are advised to value quality over quantity and to eat slowly to appreciate the taste of food and achieve a sense of satisfaction by eating less food.

The main factor in the Japanese diet is eating up to 80%. In addition, great attention is paid to the presentation and that the food looks beautiful and striking.

Dairy products and bread are not included in the diet, and when beef and chicken are included in the meals, they are seen more as a side dish than as a main meal. Fresh fruit is the preferred dessert, but if you eat a high-calorie dessert, you should eat it in very small quantities.

In Japan, breakfast is considered the most important meal of the day and is often the longest. In her book, Naomi Moriyama introduces people on a diet to the concept of Japanese energy breakfast, which consists of miso soup, rice, eggs or fish, vegetables, fruits and green tea.

Since the "Japanese" is an unbalanced weight loss system, it is necessary to take vitamin complexes. In addition, for effective weight loss, it is necessary to drink a lot and drink clean water, and not juices and other drinks. One and a half to two liters of water a day helps remove toxins and breakdown products from the body.

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

  1. Fish, rice, vegetables, fruits and soy 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 not only affect the skin / hair / nails, but also the body as a whole.
  2. The Japanese eat only miniature dishes. The Japanese eat only miniature portions. They can eat a hamburger, but it will be a Japanese-sized hamburger. "In Japan, food is served in plates, cups and bowls, which, compared to their American counterparts, are suitable for a boy with a thumb. "It is believed that this increases the attractiveness of food and reduces the portion size. The Japanese diet will allow you to return your figure to normal, as well as to improve your health in many ways.
  3. Japanese food is always "light". That is, instead of frying vegetables, the Japanese steam it or grill it. And the Japanese do not use spices at all, they eat "naked" food and feel its natural taste.
  4. The Japanese replace bread with rice. Desserts are eaten infrequently and in small quantities. And they keep moving.

The main idea of the book is that the Japanese have a reasonable attitude towards food. Food for them is not a cult, they do not try to eat more and fatter (like Americans), but eat to live. Speaking of Americans. The book portrays Americans as a "bad example". Japan and America are constantly being compared. Well, Japan is definitely winning.

basic foods of the Japanese diet

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

Given our penchant for fast and simple fast food, it's no surprise that a "Japanese" based on a healthy diet, not just taste, will bring significant improvements in life expectancy. The Japanese as a nation (not counting sumo wrestlers! ) Usually eat whatthey like it, not what is advertised on TV, because losing weight, which consists of unhealthy food, obviously leads to 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 diet and menu that are easy to find online. The only thing that can be changed is that black coffee is replaced with green tea without sugar and a little salt is added to the food every two days so that it does not come off. Of course, during this time you have to forget about fast food, sweets, alcohol and unhealthy foods.

In addition to the classic version of the Japanese diet, there is also an option on the menu in which it is recommended to drink green tea instead of coffee.

So, what are the foods of the Japanese diet included in the diet for each day?

  1. Fish for health. When you think of Japanese food, you probably think of sushi, which today usually means raw fish and rice. Therefore, the Japanese diet is closely related to the consumption of fish in large quantities. Fish is an excellent source of omega-3 fatty acids, which are known for their health benefits for the heart and even the brain.
  2. Less red meat. With so many fish, the Japanese are obviously full enough to eat red meat! Red meat contains saturated fats, which, if consumed in excessive amounts, can clog arteries and lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring and avoid red meat and potential heart attack.
  3. Soy products. Like fish, soy foods like tofu are also a great alternative source of protein from red meat or even dairy products because it has 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. The Japanese consume rice in huge quantities, so much so that it is served with almost every meal during the day, including breakfast. As a low-fat carbohydrate, rice saturates you so there is less room for foods that promote obesity and clog arteries. (The Japanese could improve their health by replacing brown rice with white. )
  5. Natural noodles. Japanese room noodles are also the main food of the nation and are made from wheat and buckwheat flour, which help in the digestion process. Room noodles do not contain white flour and are considered much healthier because they are rich in fiber that helps the body eliminate cholesterol and encourages 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 a salad for breakfast! The "Japanese" has an advantage over the Western diet due to the high consumption 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. Vegetable cooking methods include light steaming or frying, which helps retain the maximum amount of nutrients.
  7. Healthy teas. Japanese green tea has many health benefits. Green tea is believed to help regulate blood pressure, lower blood sugar, strengthen the immune system, lower cholesterol, slow down the aging process, and research has even shown that green tea can be effective in preventing cancer. It is the closest to the elixir of life!
  8. Healthy desserts. The Japanese really like some Western desserts like ice cream or cakes, but they are more likely to serve seasonal fruit on a plate than sticky caramel pudding. Even when Western-style desserts are on the menu, the portions will be significantly smaller.
  9. A small portion of food. Portions of food in Japan are smaller, which in turn reduces the burden on the digestive system. Tourists in Japan will find that when they eat in a cafe or restaurant, the food will be about half as much as they are used to.
  10. you "Japanese". This weight loss system has undeniable health benefits that will make you live longer, look slimmer (and maybe younger) and generally healthier. Adding plenty of fish, rice (preferably brown rice) and vegetables to your diet, as well as reducing your intake of red meat and processed foods, can drastically change your diet and health. Now go and have some green tea!

The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular diseases. Before you start losing weight, you should consult a specialist. He may recommend replacing coffee with black or green tea. Sports, especially strong ones, will have to be postponed by diet (daily calorie intake is less than normal, and the body will not "pull" a lot of physical activity).

14-day shopping list for Japanese diets

  1. Fruit (except bananas and grapes) - 1 kg in total.
  2. Kefir - 1 l (buy fresh, do not store for future use! ).
  3. First-class coffee beans or ground - 1 pack.
  4. Sea fish fillet - 2 kg.
  5. Fresh carrots - 2-3 kg.
  6. Lean beef, pulp - 1 kg.
  7. Green tea of your favorite variety (without additives and flavors) - 1 package.
  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 liter.
  13. Extra virgin olive oil - 500 ml.
  14. Selected lemons - 2 pcs.

Japanese diet for 14 days: a complete menu

Nutritionists advise not to follow the Japanese diet for more than 14 days. You can repeat this every couple of years.

> zxtable border = "1" cellpadding = "0" >days Breakfast Dinner Dinner Day 1 Coffee without added milk and sugar or a cup of tea Two eggs garnished with sautéed cabbage, fresh tomatoes or a glass of tomato juice 200 g of any cooked lean fish Day 2 Coffee without added milk and sugar or a cup of tea 200 grams of lean fish, garnish with stewed vegetables Two eggs, stewed cabbage or a salad of fresh vegetables Day 3 Coffee or tea without added sugar, milk, a small crouton of rye bread 200 g of cooked lean fish with fresh or stewed vegetables 100 grams of cooked beef, a glass of low-fat kefir Day 4 Coffee or tea without added sugar, milk, a small crouton of rye bread Zucchini or eggplant cooked in vegetable oil 200 grams of boiled beef with a side of fresh cabbage with a little butter, two boiled eggs Day 5 Carrot salad with lemon juice 200 grams of cooked fish with a side 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 cooked chicken with vegetable salad (cabbage, carrots, a little oil) 200 grams of any fruit except bananas, grapes Day 8 Carrot salad with lemon juice Two boiled eggs, 50 grams of low-fat cheese, a salad of any vegetable 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, a salad of any vegetable with a little oil Day 10 Coffee or tea without added sugar, milk, a small crouton of rye bread 200 g of cooked lean fish with fresh or stewed vegetables 200 g of any cooked lean fish Day 11 Coffee or tea without added sugar, milk, a small crouton of rye bread Zucchini or eggplant cooked in vegetable oil Two eggs, stewed cabbage or a salad of fresh vegetables Day 12 Carrot salad with lemon juice 200 grams of cooked chicken with vegetable salad (cabbage, carrots, a little oil) 100 grams of cooked 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, a salad of any vegetable with a little oil Day 14 Tea or coffee without added milk or sugar Two eggs garnished with sautéed 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 breakfast and dinner, or diet days;
  • eat only products from the menu for 14 days (without persistence nothing will help);
  • 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 abandoning the Japanese diet

If you have steadfastly endured all 14 days of the Japanese diet, in no case should you rely on the now allowed foods, you must get out of it gradually.

  1. You need to gradually return to your usual diet, gradually expanding your 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 complete return to a normal diet should occur no later than 7-14 days after the end of the diet.
  2. Diet should be rational. Why suffer and maintain a strict diet, if the day after it you start overeating with simple carbohydrates and fats? The diet should be balanced, contain a lot of protein, vitamins, fiber.

The products on which the Japanese diet is based can be left as the basis of the diet even after it. Lean meat and fish, vegetable salads, fresh fruits - all this only benefits the body and helps maintain a good figure. It is also worth keeping a healthy habit of drinking plenty of fluids and minimizing the use of salt and sugar. Then and finally the child, the extra pounds will not be terrible.

What results can be expected from a Japanese diet

Diet requires a lot of extra weight. In the first days, it is liquid (and it will come back, so you will be better again by 1-2 kg, and that is normal). But the remaining 3-6 kg will melt without a trace. Women with 20-30 kilograms of excess can lose at least 10 kilograms in two weeks.

Despite the impressive results, constant adherence to this diet is not recommended: it has few calories and nutrients, which means that it can harm women's health. Skin, nails, teeth will deteriorate, the reproductive system and gastrointestinal tract will suffer. You should not repeat the Japanese weight loss system too often: once every six months will be optimal.

Diet Reviews

Among the many diets, the Japanese diet stands out, whose reviews are often recorded. 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 old. I wanted to, so to speak, clean my body before the upcoming vacation and at the same time slightly correct my figure. I was surprised by the efficiency, but I was immediately upset by the way I "planted" my body. Be careful, dear ladies, before you goto such a strict child. "
  2. Second review, female, 20 years old. "But I risked sitting 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 about it. "
  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 forms, but I did noticeably build. I recommend everyone who wants to get rid of extra inches and test their willpower. You know, if you want something, you canfly off into space Among other things, on this diet, the tummy tightens nicely. "
  4. Fourth review, female, 28 years old. "Don't make fun of the body. What may be good for the Japanese, although I highly doubt that the Japanese drink black coffee in the morning, is unacceptable for others. Of course, I survived all 14 days, but what did it cost me! Stool problems, disgusting mood, irritability, headaches, and all that 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 a lasting result after a 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. First she resisted, she didn't want to. I took her "weak", then it happened. It was hard at first, but the result thrilled us. A year younger. She lost 5 pounds and started to feelgreat. I'm overwhelmed with interest now. I've decided to try it myself. Beer belly and hanging sides like never before. "
  6. Sixth review, female, 36 years old. I have sat on the "flip flops" several times, I really like the diet, because I lost at least 5 pounds, I do not need more. In the first days it is very difficult without salt, so you have to try not to give up and start againto eat, as before. I am a purposeful person, so I endured. The result was very satisfactory, except for the weight, the volumes are gone, I forgot what the island is. "

However, in any weight loss diet, it is not its name that is important, but its effectiveness in terms of weight loss, and in that sense, the reviews of those who have lost weight on this diet, as well as nutritionists' comment on it, most often agree in its positive 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 attention 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 combination of protein-fat-carbohydrate-vitamin is absolutely unbalanced.

If you are still in doubt whether to go on a diet or not, try to consult a dietitian. Happy weight loss and good luck!