Japanese diet for 14 days: reviews, menus and results

Eating on the Japanese Diet

The Japanese 14-day diet is considered one of the healthiest in the world and because of this, the average life expectancy of the Japanese is much higher than the rest of the world. But why is it like that? After all, the "Japanese" promises the maximum result in the shortest possible time - 8 kilograms in two weeks, and most importantly, a guaranteed result that will last for a long time.

Sometimes the authorship is attributed to nutritionists at the Mayo Clinic. This solid and reputable medical establishment really does exist. But this is not a Japanese, but an American clinic. More specifically, a network of clinics and research centers headquartered in San Francisco. Mayo doctors offer several patented weight loss methods.

Japanese diet for 14 days: briefly about the most important things

length of time 14 days
price Low
The result of the Japanese diet minus 5-8 kg
particularities Low-calorie and strict, requires a psychological preset
Recommended frequency No more than 2 times a year
additional effect Long-term preservation of the result (subject to the correct exit from the diet)

At the end of the diet, it is important to follow a few recommendations in order to keep the result for a long time. The main principles of this method of losing weight are as follows:

  • rejection of spices, salt, predominance of protein foods in the menu;
  • the use of exclusively dietary dishes;
  • pay attention to a balanced diet in the future.

The Japanese diet is not suitable for pregnant women, lactating women, gastritis and ulcers, and people with liver and kidney diseases and heart disease. 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, diseases of the heart, blood vessels;
  • diabetes mellitus;
  • diseases of the thyroid gland;
  • during pregnancy and lactation;
  • Diseases of the gastrointestinal tract of any complexity, kidney disease;
  • during sports;
  • hard physical and mental work.

When it comes to promptly getting rid of the kilograms gained during the holiday, it is recommended to give preference to days of fasting - this practice does not harm health, relieves digestion and eliminates the water collected during the celebration.

Japanese diet for 14 days: the basics of proper 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, making health problems worse. Japanese women live an average of 87 years and men 80 years. The longevity of the Japanese is largely due to their healthy diet, which consists primarily of fish, vegetables, and plants. One of the defining characteristics of Japanese cuisine is quality over quantity.

The goal 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 produce. Dieters are advised to prioritize quality over quantity and eat slowly to appreciate the taste of food and achieve a sense of satisfaction by eating less.

The main factor in the Japanese way of eating is eating up to 80%. In addition, great emphasis is placed on presentation and making the food look beautiful and eye-catching.

Dairy products and bread are not part of the diet, and when beef and chicken are included in meals, they are considered an accompaniment to the meal rather than a main meal. 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. In her book, Naomi Moriyama introduces dieters to the concept of a Japanese energy breakfast consisting of miso soup, rice, eggs or fish, vegetables, fruit and green tea.

Since the "Japanese" is an unbalanced system of weight loss, taking vitamin complexes is imperative. In addition, for effective weight loss, you need to drink a lot and drink clean water, and not juices and other drinks. One and a half to two liters of water per dayhelp remove toxins and putrefactive products from the body.

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

  1. Fish, rice, vegetables, fruit 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 have an effect on the skin/hair/nails, but on the whole body.
  2. The Japanese eat only from miniature dishes. The Japanese only eat small portions. You can eat a hamburger, but it will be a Japanese size hamburger. "In Japan, food is served in plates, cups and bowls fit for a boy with a thumb compared to American counterparts. "This is intended to increase the attractiveness of the meal and reduce portion size. The Japanese diet allows you to return your figure to normal and improve your health in many ways.
  3. Japanese food is always "light". That is, instead of frying vegetables, the Japanese cook them on a steamer or grill. And the Japanese do not use spices at all, they eat "naked" foods and feel their natural taste.
  4. The Japanese replace bread with rice. Desserts are eaten rarely and in small amounts. And they are constantly moving.

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

staple of the Japanese diet

Nutritionists note several advantages - "Japanese" is both low-carbohydrate and low-calorie, in addition, all foods should be consumed without salt, which creates a feeling of hunger. The motto of the Japanese diet is moderation.

Given our penchant for quick and easy fast food, it's no surprise that a "Japanese" based on healthy eating and not just taste will vastly improve life expectancy. The Japanese as a nation (excluding sumo wrestlers! ) eat normallywhat they like, not what is advertised on TV, since weight loss consisting of unhealthy foods obviously leads to death.

The essence of the Japanese diet is to avoid salt and sugar and reduce the amount of carbohydrates and fats. It is important to stick to the rules of nutrition and the menu, which is easy to find on the Internet. The only thing that can be changed is to alternate black coffee with green tea without sugar and add a little salt to the food every other day so as not to dissolve. Of course, for this period you need to give up fast food, sweets, alcohol and unhealthy foods.

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

So what are the foods of the Japanese diet that are included in the daily diet?

  1. fish for healthWhen you think of Japanese food, you probably think of sushi, which nowadays usually means raw fish and rice. Therefore, the Japanese diet is closely related to the consumption of fish in large quantities. Fish is a great 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 much fish, the Japanese are definitely fed enough to eat red meat! Red meat contains saturated fats, which when consumed in excess can clog arteries and also lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring and avoid red meat and a possible heart attack.
  3. soy products. Like fish, soy foods like tofu are also a great alternative source of protein than red meat or even dairy because they contain little or no saturated fat. Soy products help reduce heart disease and lower blood pressure. A staple of the Japanese diet, soy products help lower cholesterol and are a healthy addition to a healthy diet.
  4. Lots of rice. The Japanese consume rice in huge quantities, so it is served with almost every meal of the day, including breakfast. As a low-fat carbohydrate, rice fills you up, leaving 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 pasta. Japanese soba noodles are also the nation's staple and are made from wheat and buckwheat flour, which aids in the digestive process. Soba noodles contain no white flour and are considered much healthier as they are high in fiber, which helps the body eliminate cholesterol and promote regular bowel movements.
  6. There aren't many vegetables. The Japanese consume large amounts of vegetables, and it's not uncommon to eat vegetable soup or even salad for breakfast! The "Japanese" has an advantage over the Western diet by its high consumption of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, pointed cabbage and watercress. They are high in vitamin C and fiber and have powerful anti-cancer propertiescooking methods for vegetables include light steaming or frying, which preserves 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, boost the immune system, lower cholesterol, slow down the aging process, and research has even shown green tea to be effective in preventing cancercan be. It's as close to the elixir of life as it gets!
  8. Healthy desserts. The Japanese love some Western desserts like ice cream or cake, but they're more likely to serve seasonal fruit on a plate than sticky toffee pudding. Even when Western-style desserts are on the menu, portion sizes are significantly smaller.
  9. Small portion of food. Meal portions are smaller in Japan, which in turn relieves the digestive system. Tourists in Japan will find that when they eat at a cafe or restaurant, the food is about half what they are used to.
  10. "Japanese" you. This weight loss system has undeniable health benefits that will make you live longer, look slimmer (and potentially younger), and be healthier overall. Adding plenty of fish, rice (preferably brown rice), and vegetables to your diet, and cutting back on 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 doctor. He might recommend replacing the coffee with black or green tea. Sports, especially weight training, need to be postponed to a diet (daily caloric intake is less than normal, and the body does not "pull" much physical activity).

14-day Japanese diet grocery shopping list

  1. Fruit (except bananas and grapes) - 1 kg in total.
  2. Kefir - 1 l (buy fresh, do not fill up for later use! ).
  3. Premium 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 flavorings) - 1 pack.
  8. Zucchini, eggplant - 1 kg in total.
  9. Fresh chicken eggs - 2 dozen.
  10. Chicken fillet - 1 kg.
  11. White cabbage - 2 medium forks.
  12. Tomato juice - 1 l.
  13. Extra Virgin Olive Oil - 500 ml.
  14. Selected lemons - 2 pcs.

Japanese diet for 14 days: complete menu table

Nutritionists do not recommend sticking to the Japanese diet for more than 14 days. You can repeat it every few years.

days breakfast Dinner Dinner
day 1 Coffee without added milk and sugar or a cup of tea Two eggs garnished with braised cabbage, fresh tomatoes or a glass of tomato juice 200 g of boiled lean fish
day 2 Coffee without added milk and sugar or a cup of tea 200 grams of lean fish, garnish of steamed vegetables Two eggs, stewed cabbage or fresh vegetable salad
day 3 Coffee or tea with no added sugar, milk, a small rye bread crouton 200 g of boiled lean fish with fresh or stewed vegetables 100 grams of boiled beef, a glass of low-fat kefir
day 4 Coffee or tea with no added sugar, milk, a small rye bread crouton Zucchini or eggplant cooked in vegetable oil 200 grams of boiled beef with a side dish of fresh cabbage with a little 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 fruit, except bananas, grapes
day 6 Tea or coffee without sugar and milk 200 grams of boiled beef Two boiled eggs garnished with fresh carrots
day 7 Tea or coffee without sugar and milk 200 grams of boiled chicken with side dish of vegetable salad (cabbage, carrots, some oil) 200 grams of fruit, except bananas, grapes
day 8 Carrot Salad with Lemon Juice Two boiled eggs, 50 grams of low-fat cheese, a salad of any vegetables 200 grams of beef, a glass of low-fat kefir
day 9 Tea or coffee with no 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 with no added sugar, milk, a small rye bread crouton 200 g of boiled lean fish with fresh or stewed vegetables 200 g of boiled lean fish
day 11 Coffee or tea with no added sugar, milk, a small rye bread crouton Zucchini or eggplant cooked in vegetable oil Two eggs, stewed cabbage or fresh vegetable salad
day 12 Carrot Salad with Lemon Juice 200 grams of boiled chicken with side dish of vegetable salad (cabbage, carrots, some oil) 100 grams of boiled beef, a glass of low-fat kefir
day 13 Tea or coffee with no 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 with no added milk or sugar Two eggs garnished with braised cabbage, fresh tomatoes or a glass of tomato juice 200 grams of fruit, except bananas, grapes

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

  • You can't rearrange breakfast and dinner or days on a diet.
  • Eat only products from the menu for 14 days (without perseverance nothing helps);
  • Cabbage and fish in the diet do not replace anything;
  • Beef can be replaced with chicken 1-2 times (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 phasing out the Japanese diet

If you have steadfastly withstood all 14 days of the Japanese diet, then in no case should you rush into foods that are now allowed, you need to gradually get rid of them.

  1. You need to gradually return to your usual diet and gradually expand the diet. You can add 1-2 new products to the menu every day and keep the menu. You should start with vegetables, fruits and complex carbohydrates. A full return to normal nutrition should occur no earlier than 7-14 days after stopping the diet.
  2. Nutrition should be rational. Why endure and stick to a strict diet when you can start overeating on simple carbs and fats the day after? 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 and after it. Low-fat meat and fish, vegetable salads, fresh fruit - all this is only good for the body and helps to get a good figure. It's also worth maintaining the healthy habit of drinking plenty of fluids and minimizing your use of salt and sugar. Then and at the end of the diet, extra pounds will not be bad.

What results can be expected from the Japanese diet

Dieting requires a lot of extra weight. It's liquid for the first few days (and it will come back, so you'll feel better by 1-2 kg, and that's normal). But the remaining 3-6 kg will melt without a trace. Women who are 20-30 kilograms overweight can lose at least 10 kilograms in two weeks.

Despite the impressive results, it is not recommended to follow this diet all the time: it is low in 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 shouldn't repeat the Japanese weight loss system too often: once every six months is optimal.

diet reviews

Among the many diets, the Japanese diet stands out, reviews of which are often recorded. It is believed that the "Japanese" not only effectively gets rid of excess weight, but also contributes to the acquisition of good eating habits and improves metabolism.

  1. First review, female, 31 years old. "I wanted to, so to speak, cleanse my body before the upcoming holiday and at the same time slightly correct the figure. I was surprised at the effectiveness, but I was immediately upset at how I "planted" my body. Be vigilant. " , dear ladies, beforeyou make such strict diets. "
  2. Second review, female, 20 years old. "But I took the risk of being on this diet for more than 14 days. I have done it in vain. My metabolism was disturbed and now I don't know what to do about it. "
  3. Third review, female, 38 years old. "I decided to lose weight after having a child. I am very satisfied. Of course, I did not return to my previous forms, but I noticeably built up. I recommend it to everyone who wants to get rid of excess centimeters and test their willpower. Knowledge, if you want something, you can go to space. Among other things, this diet gives you a nice tummy tuck. "
  4. Fourth review, female, 28 years old. "Don't mock the body. Which may be good for the Japanese, although I highly doubt that the Japanese drink black coffee in the morning, is unacceptable to other people. Of course I survived all 14 days, but what did it cost me! Trouble with bowel movements, nauseous mood, irritability, headaches and all because of losing 10 pounds? 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, provided that you eat a balanced diet in the future. "
  5. Fifth review, male, 40 years old. "And I asked my wife to lose weight. At first she resisted, didn't want to. I took her "weakly", then it happened. It was difficult at first, but the result amazed us. Years younger. She has 5lost pounds and started feeling great. Now the interest has gotten the better of me. I decided to try it myself. Beer belly and sagging sides like never before. "
  6. Sixth review, female, 36 years old. "I sat on a "Japanese" more than once, I like the diet very much, because I lost at least 5 kilos, that's all I need. In the early days, it's very difficult without salt, so you have to. " Make an effort, not giving up everything and not going back to eating like before. I'm a goal oriented person, so I persevered. The result was very happy, down to kilograms, the volumes went away, I forgot what puffiness is.

Be that as it may, with any weight loss diet, the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, reviews of people who have lost weight on this diet, as well as nutritionists' comments on it, are mostly correctagree in their positive assessment.


You must know that any diet puts a colossal load on the body. Don't push yourself to the point of exhaustion. Give yourself attention and understanding, who, if not you, will take care of your beloved. "Japanese" is a very strict system of weight loss. It gives results in a short time, but the combination of proteins-fats-carbohydrates-vitamins is absolutely unbalanced.

If you still have doubts about whether or not to go on a diet, consult a nutritionist. Happy weight loss and good luck!