Features of the Japanese diet

A deliberate change in diet requires the creation of favorable prerequisites for this process and careful psychological preparation. Weight loss and its quality will depend on the complexity of the chosen system. The Japanese diet is based on a regulated menu, which must be sustained for 14 days, and widespread reviews about the effectiveness of this approach become additional psychological motivation.

man chooses products for the Japanese diet

Types of Japanese Diet

Considering the features that the Japanese diet possesses, the main thing should be highlighted - the dietary program has nothing to do with the fundamental rules of the traditional cuisine of this country. The 14-day diet is based on a unique selection of food products, and the optimal calculated concentration of food ingredients allows you to lose weight, starting from the start of the program.

The essence is as follows:

  1. The Japanese system is designed for 14 unique days.
  2. The basic rule is the strictest adherence to the dietary menu. It is forbidden to replace the constituent foods with alternative ones or at will, alternate meals, rearrange foods from one meal to the next.
  3. Excessive drinking is required to lose weight. The amount of liquid should be increased to 3 liters.
  4. drinking plenty of water with the Japanese diet
  5. The Japanese program is often called salt-free, the regulations require a complete elimination of salt. This feature helps to stimulate the withdrawal of excess fluids, respectively, harmful decay products of the body are eliminated with it. Every day, you should monitor the presence of unhealthy dietary salt.
  6. Meal table requires the exclusion of self-assigned snacks and small pauses. The diet must be strictly controlled and certain foods must be consumed at the set time. When analyzing negative reviews from the Japanese diet, facts of unintended eating are often revealed.
  7. It is necessary to teach the body to start the day with one glass of water, which activates the body.

For everyone who wants to go through the Japanese method of reducing extra pounds, it is necessary to correctly assess their own capabilities and fitness of the body. The Japanese diet has varieties: a 7-day simplified program, a 13-day meal schedule, and a comprehensive 14-day system.

Depending on the pre-start preparation, it is necessary to determine the most appropriate diet period. The modern Japanese program is characterized by an accurate calculation of the calorie content and efficiency of nutritional processes, and the correct selection of the duration will be a factor in reducing the psychological load.

Preparing for a diet

a man preparing for a japanese diet

During pregnancy or postnatal feeding, diets are not recommended. The rest should take into account an important factor of preliminary preparation - entering a new diet should be gradual. You can't eat enough before the start of the program's start day, and after it ends, rush to the refrigerator and eat everything that catches your eye.

The Japanese diet can start with a light meal. The pre-dinner may include a light salad of fresh vegetables, and vinegar will serve as a dressing for this dish. You can switch to eating cereals or rice, but the addition of salt must be completely excluded.

Variety of nutritional ingredients, scheduled meal times, and other health benefits are not qualities that make the Japanese program easily tolerable. Many people do not know how to eat in a 3-time rhythm, when they eat 5-6 times all their lives.

The basic rules of the preparatory period for the Japanese system are:

reduced portions with the Japanese diet
  1. For 3 days, it is necessary to remove fatty foods from the menu, give up sweets with a high calorie content.
  2. Reducing portions is an important feature of the future system for reducing kilograms, food should be put into small dishes.
  3. A preliminary dinner before the start should be done with a small, slightly salted portion of food, preferably consisting of protein products.

Japanese diet menu by day

Reducing the amount of carbohydrate compounds stimulates metabolic processes, the Japanese diet is based on this biological fact, confirmed by a lot of articles. The use of complete proteins in the diet, which are found in Japanese seafood and local fish, helps to normalize our body's waste excretion system. The 14-day diet according to an innovative Japanese system is based on strict adherence to the following menu.

Preliminary information: 1 portion of meat products or fish according to the Japanese program is equal to 200 grams. The daily requirement for these foods can range from 0. 5 to 2 servings.

Day one.

coffee and boiled egg for breakfast
  • For breakfast, drink coffee with a natural composition, without adding any additives.
  • Lunch: white cabbage salad, 2 boiled chicken eggs, tomato juice (1 cup). Season the cabbage with olive oil.
  • Dinner: fish cooked in any way - 1 portion.

Second day.

  • Breakfast with natural coffee without added sugar and substitutes, a slice of bread, only black.
  • Lunch. Fish (1 portion), cook it in any way, boiled cabbage is suitable as a side dish, there are no comments on the number of notes.
  • Dinner. 0. 5 portions of boiled beef, wash down with 200 ml of low fat kefir.

Third day.

woman with vegetables for japanese diet menu
  • For breakfast: natural coffee, the Japanese diet is characterized by the absence of food additives. A slice of bread is allowed.
  • Lunch. The long-awaited vegetable stew, preferably zucchini or eggplant. Add a spoonful of olive oil.
  • Dinner. Portion boiled beef meat. Hard-boiled chicken eggs. Cabbage salad, olive oil is suitable for dressing.

Fourth day.

  • Breakfast. To maintain the result of the past days of the diet program, you need 1 raw carrot, which is chopped on a grater. Add a little lemon juice to the resulting mass.
  • Lunch. Any fish platter, 200 ml of tomato juice.
  • Dinner. A pair of any fruit, the most pleasant to the taste.

Fifth day.

  • Another Japanese breakfast begins with fresh chopped carrots, seasoned with lemon.
  • For lunch: low-fat boiled fish. Finish with a lunch snack with 200 ml of natural tomato juice.
  • Dine with 3 fruits of your choice.

Sixth day.

  • The day starts with natural coffee. More food before lunch is not expected.
  • Boil 2 servings of poultry for lunch. And also prepare a salad of cabbage, which, according to habit, season with olive oil.
  • Dinner. Several hard-boiled eggs, fresh carrots.

Seventh day.

  • Green tea will help to diversify the morning of the last day in the first week. One cup of this drink will activate metabolic processes.
  • Lunch. Portion beef, boiled without salt.
  • Any variation of the past days of the unique Japanese diet is fine as dinner. The choice may be based on personal taste preference.

Eighth day.

woman eating japanese diet
  • Breakfast. Natural coffe.
  • Lunch. Boil 2 servings of poultry. Add cabbage, olive oil and carrots to the salad.
  • Dinner: Hard boil 2 eggs, fresh carrots.

Ninth day.

  • The diet begins with fresh grated carrots, seasoned with lemon.
  • Lunch. A portion of fish of any preparation. A mug of tomato juice.
  • Dinner. 200 g of any fruit.

Tenth day.

  • Breakfast - coffee.
  • Lunch. Several slices of any cheese, 2-3 medium-sized carrots, dressing - olive oil, 1 egg - hard boiled.
  • Dinner. The Japanese diet allows you to eat 200 g of any fruit.

Eleventh day.

  • Breakfast. Coffee with a slice of bread.
  • Lunch. Prepare vegetable stew, add olive oil.
  • Dinner. Kilograms will go with 1 serving of beef, 2 hard-boiled eggs, salad with cabbage and butter.

Twelfth day.

  • Breakfast. Natural coffee with crisps.
  • Japanese lunch according to the program includes cabbage salad and a portion of any fish.
  • Dinner. The diet allows you to use boiled beef, a mug of any fermented milk mixture. For example, curdled milk.

Thirteenth day - home stretch.

measuring the result on the thirteenth day of the Japanese diet
  • Breakfast. The traditional beginning of the diet is medium-ground natural coffee.
  • Lunch. Several boiled eggs, as a side dish, you need to boil white cabbage. Drink 200 ml of tomato juice.
  • Dinner. Portion fish, any method of preparation. Season with olive oil.

Fourteenth day - the last dash.

  • The last breakfast that the Japanese diet suggests is classic natural coffee.
  • Lunch. Fish of any preparation (1 portion), cabbage salad.
  • Dinner. Boiled beef (1 serving), a mug of fermented milk product.

How to properly exit the Japanese diet

The 14-day diet is characterized not only by a planned menu, there are several rules that should be followed when leaving the Japanese diet:

  1. To save the lost kilograms, it is necessary to limit the intake of fatty foods, as well as sweets and smoked meats.
  2. It is necessary to expand the menu gradually, keeping to the proportion of 1 new product per day.
  3. As in the Japanese system, you should keep the amount of food eaten per meal.
  4. You should eat mostly vegetables.
  5. Keeping the same amount of fluid intake.
Japanese diet food structure

Diet Advantages and Disadvantages

The developed Japanese system has several distinct advantages over other diets:

  1. A varied diet. A 14-day diet will not make you miss your favorite foods.
  2. Kilograms are lost due to the heat treatment of vegetables.
  3. The high content of naturally occurring protein compounds in food perfectly supports cellular processes and muscle tissue.
  4. Healthy fats come from salads and dressings.
  5. Allowed Diet Liquids: Coffee, fermented milk products and tea are antioxidants and energy boosts.

The disadvantage of the Japanese program is that it will take a short time if you exit it incorrectly. Due to the excessive amount of proteins, carbohydrate metabolism is disrupted, which negatively affects inadequately trained people.

The Japanese system of dropping kilograms can cause serious damage to the body if not properly followed.


The Japanese diet is a unique system, supported by numerous results, visual photos before and after completing the program and reviews.photo of the results of the Japanese dietThis program gains maximum efficiency with the complete exclusion of salt and salt-containing products, self-confidence and commitment to one's goal.