Japanese diet

Japanese diet - secret of a healthy diet

This article was medically reviewed by M.Pharm, Marko Tanaskovic on August 12, 2018. To read more about an author, click here.

Japanese diet is based on dishes from classic Japanese cuisine. If you just think for a moment, you would realize that you rarely see an obese Japanese man. This is because Japan has the lowest number of obese people, perhaps in the whole world. The Japanese people have a completely different attitude towards food from the rest of the world.

Japanese cuisine is the healthiest, and is the reason why Japan has longest living people in the world.

What characterizes Japanese cuisine?

Japanese cuisine is based on fish, seafood, vegetables (especially rice) and cooked meals. There is not a lot of frying, roasting or braising. Japanese cuisine is primarily based on cooking as the healthiest way of preparing food. Japanese people eat a lot of raw food, including some species of fish, which would probably not be tasteful and tolerable for most people.

They frequently eat

  • peppers (red and green)
  • eggplant
  • zucchini
  • tomatoes
  • onions
  • beets
  • spinach
  • carrots and peas

They love to eat sushi (probably the most famous Japanese dish) made from raw fish and rice. Another well-known Japanese dish is miso soup that is made with soy.

Japanese secret of a healthy diet for weight loss

There are a few tricks recommended by this diet that may help you to be fit. Here are a few:

  • Eat with your eyes. Serve food that's nice for the eye and make sure that you serve food in small portions. Some studies have shown that serving food in larger portions causes you to eat up to 50% more food than you planned.
  • Eat slowly. If you eat slowly, you will give your brain enough time to register how much food you ate, and it will have enough time to warn your body when to stop eating. This fact is scientifically proven.
  • Eat fish instead of red meat. This is great advice and if you replace red meat with fish, you will improve your health and you'll eat a lot less calories.
  • End your meal a few bites before you feel completely satiated. They say that every Japanese does this because he knows that the brain slowly registers food intake, and you do not need to wait for a signal from the stomach that you are full.

Japanese diet plan

Day 1

  • Breakfast: Black coffee
  • Lunch: Boiled cabbage seasoned with olive oil. Along with boiled cabbage, you can eat two boiled eggs and tomato salad
  • Dinner: 7 ounces (200 grams) of boiled hake and 2 ounces of cheese

Day 2

  • Breakfast: Black coffee and one thin slice of black bread
  • Lunch: 150 grams of sushi. If you cannot buy sushi, you can prepare fish by yourself instead - recommended cooked salmon
  • Dinner: Three apples

Day 3

  • Breakfast: Black coffee or a cup of tea
  • Lunch: One boiled egg and 1 cup of cooked carrots
  • Dinner: 200 grams of boiled beef. After dinner, eat 1/2 cup strawberries

Day 4

  • Breakfast: Fried peppers with two eggs and a little piece of black bread
  • Lunch: 6 ounces of fried / baked trout and potato salad (potatoes with onions)
  • Dinner: Fried zucchini and cabbage salad

Day 5

  • Breakfast: 1 cup of beet salad
  • Lunch: 5.5 ounces of cooked chicken and a salad with tomato, cucumber and tofu cheese
  • Dinner: 5 ounces of cooked rice (150 grams) of cooked carrots


The advantages of Japanese diet include:

  • You will lose weight very quickly, because the average daily energy intake is only 400 calories. At that rate, the average adult male who is moderately physically active, will lose 4.5 pounds (about 2 kg) for one week.
  • It is an ideal diet for people with high cholesterol. Intake of cholesterol in Japanese diet is very low, and this can help you maintain cholesterol levels.
  • It is suitable for diabetics, because the intake of carbohydrates is very low.
  • It is short-lived - lasts only two weeks.


The disadvantages of the Japanese diet include:

  • Breakfast is usually skipped! You've heard this a million times, "Breakfast is the most important meal of the day" It really is. Breakfast should make up about 30% of the total daily food intake, and it is unacceptable to skip it.
  • Rapid weight loss is not healthy and is generally not recommended. This diet is recommended in certain, extreme situations, when it is necessary to reduce body weight as soon as possible.
  • It is not suitable for athletes or people who are physically active more than three times a week.
  • Low magnesium intake. Food that is eaten during the Japanese diet does not contain sufficient amounts of magnesium. While on this diet, you should use magnesium dietary supplements.
  • Did you notice that for the breakfast you should have just a cup of a coffee? That is certainly not healthy! Taking coffee on an empty stomach stimulates the secretion of hydrochloric acid in the stomach, which can lead to the formation of an ulcer! Coffee can be taken only after breakfast, which is usually skipped in this diet.

Experiences with Japanese diet

"It was very hard the first three days, until I got used to the diet. After that it was easier, but it was generally very difficult to handle because of the small food intake. The effects will be visible quickly, but you must stand two weeks."

"I tried this diet several times and failed every time to finish it to the end. I have achieved what I wanted. I lost 4 pounds in just 5 days and then I quit."

"My sister lost up to 15 pounds with this diet. She says it is important to adhere to this diet plan and never eat larger portions than recommended."

As you can see, people are generally satisfied with the effects of Japanese diet, but it is very difficult to sustain. Therefore, we do not recommend that you use this diet for more than two weeks.

Information on this website are provided for educational purposes only and are not intended for medical advice, diagnosis or treatment.

If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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