The Complete Japanese Diet Guide: What They Eat With And What Are The Cons

The essence of the Japanese diet is to start the metabolism. It is necessary to strictly adhere to the menu, without changing either the sequence of days or the set of products, strictly observing the rules for preparing dishes. This diet can be called salt-free precisely due to the fact that you drink a lot and do not consume salty foods, the kilograms are literally washed out.

The diet is based on increasing protein intake and limiting fat and carbohydrates. Fish, chicken, beef, eggs, cheese and kefir with a low percentage of fat should be the basis of your menu. Vegetables and fruits in moderation are not prohibited. The list of what you have to give up is much wider, as with any diet.

Forget about salt, sugar, seasonings (they make you eat more than you need to satisfy hunger), leave smoked meats, bread, bananas and grapes in the store.

“Japanese”, as the people affectionately called this diet, threatens dehydration, so it is especially important to drink at least 2 liters of water a day.

You should not stay hungry at the expense of protein – it saturates well, allowed cheese will give the body a minimum of fat, and vegetables – fiber and carbohydrates.

The Japanese diet menu is designed for a week, after which it is planned to repeat the days already passed. Snacks and any deviations from the proposed menu are strictly prohibited, otherwise the result will be far from the promised.

Duration of the Japanese diet: from 7 to 14 days. Not more!

How much can you throw off: up to 8 kilograms.

Features: affordable.

Cons of the Japanese diet: very strict diet, it is difficult to withstand and not break down.

Some experts claim that the Japanese diet improves metabolism for up to two years.

Japan is a country of centenarians. The average life expectancy for women is 87 years, more than in any other country in the world. What is the reason for such an incredible life span? Researchers believe that the reason lies in the lifestyle in general and in the culture of food in particular.

First, food in Japan is cooked, stewed, and steamed, but never fried with a lot of oil. This radically distinguishes Japanese cuisine from Western and even Chinese, in which all dishes are very fatty.

Second, the Japanese diet has an abundance of fresh, seasonal produce paired with foods of various colors. The principle of diversity, therefore, forms the basis of a healthy diet for the Japanese.

Third, the portion size of the Japanese is small, and in this they are radically different from the inhabitants of the Western countries and Russia. Desserts in Japan are much smaller than traditional Western ones, and the huge portions that Russians are used to (for example, 400 grams of pork kebab) are completely unacceptable for the Japanese.

“The problem is that the Japanese diet has nothing to do with the Japanese type of diet,” comments our expert nutritionist Oleg Iryshkin. – According to legend, the diet was developed in the Japanese clinic Yaeks. However, no English or Russian-language website has a description of this clinic or its address. At the same time, typing in any search engine the phrase “clinic Yaeks”, you can find more than a thousand monotonous texts describing the Japanese diet. Nevertheless, based on my medical experience, I can confidently say that there are no arguments for the Japanese diet. I will give reasons for my position.

1. The Japanese diet is a low-calorie diet for 7-14 days. During this time, you can really lose a few pounds, because any strict restriction on food intake leads to weight loss. However, adipose tissue is not just an extra substance, but the most important endocrine organ. A sharp disposal of several kilograms is fraught with an imbalance in the hormonal regulation of metabolism.

2. This is a low-carb diet. However, carbohydrates, along with proteins and fats, are an important component of nutrition. Moreover, carbohydrates are a source of energy that we use on a daily basis for both mental and physical work. There is no alternative source of energy in the form of fats in the Japanese diet.

3. This is a diet that essentially does not include breakfast, because black coffee or a vegetable can hardly be called breakfast. However, breakfast is the main meal, thanks to which we get all the necessary nutritional components (proteins, fats and carbohydrates) for adequate functioning in the morning.

4. This is finally a diet. Any diet based on restrictions does not take into account the rules of eating and healthy eating. Subsequently, this leads to the fact that the classic mechanism “lost weight on a diet – gained weight after a diet” is triggered.

Thus, it is no different from other diets that do not have a worthy justification: they are united by slogans that guarantee a quick loss of 10 kg per week, and at the same time do not take into account the consequences of a sharp weight loss on human health.

In any case, the preparation for the diet should be thorough, it is better to consult with your doctor before switching to Japanese food. You can try such food if you have no contraindications: pregnant women, lactating mothers, with liver disease, kidney disease, gastritis and ulcers should not switch to such a rigid diet.

The first day

• Breakfast: black coffee (always only without sugar and milk).

• Lunch: 2 hard-boiled eggs, boiled cabbage salad (vegetable salads are seasoned with vegetable oil) and a glass of tomato juice.

• Dinner: 250 g of boiled or fried fish.

Second day

• Breakfast: black coffee and a piece of rye bread.
• Lunch: 250 g of boiled or fried fish, boiled cabbage salad.
• Dinner: 100 g of boiled beef and a glass of kefir.

The third day

• Breakfast: black coffee and a piece of rye bread.
• Lunch: large zucchini fried in vegetable oil.
• Dinner: 2 hard-boiled eggs, 200 g of unsalted boiled beef, raw cabbage salad.

Fourth day

• Breakfast: black coffee.
• Lunch: salad of 1 egg, 3 carrots and 15 g of cheese.
• Dinner: 200 g of fruit.

Fifth day

• Breakfast: grated carrots with lemon juice.
• Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
• Dinner: 200 g of any fruit.

Sixth day

• Breakfast: black coffee.
• Lunch: 400 g unsalted boiled chicken, fresh cabbage and carrot salad.
• Dinner: 2 hard-boiled eggs and fresh carrots.

Seventh day

• Breakfast: tea.
• Lunch: 200 g of unsalted boiled beef, 200 g of fruit.
• Any of the previous dinners.

There are a lot of contraindications for this diet, ranging from stomach diseases to adolescence or pregnancy, so a doctor’s consultation is required before using it.

The eighth day

Breakfast: black coffee.

Lunch: 500 g of boiled unsalted chicken and carrot and cabbage salad.

Dinner: fresh carrots and 2 boiled eggs.

Ninth day

• Breakfast: grated carrots with lemon juice.
• Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
• Dinner: 200 g of fruit (you can make a salad).

Tenth day

• Breakfast: black coffee.
• Lunch: 3 boiled carrots, 1 boiled egg and 50 g of cheese.
• Dinner: 200 g of fruit.

Eleventh day

• Breakfast: black coffee and a piece of rye bread.
• Lunch: large zucchini fried in vegetable oil.
• Dinner: 200 g cooked unsalted beef, 2 hard-boiled eggs and fresh cabbage salad.

Twelfth day

• Breakfast: black coffee and a piece of rye bread.
• Lunch: 200 g of boiled or fried fish with fresh cabbage salad.
• Dinner: 100 g of boiled unsalted beef and a glass of kefir.

Thirteenth day

• Breakfast: black coffee.
• Lunch: 2 boiled eggs, boiled cabbage and a glass of tomato juice.
• Dinner: 200 g of boiled or fried fish.

Fourteenth day

• Breakfast: black coffee.
• Lunch: 200 g of boiled or fried fish, fresh cabbage salad.
• Dinner: 200 g of boiled beef, a glass of kefir.

– In my opinion, the diet is frightening, – notes the adherent of healthy eating Yana Stepanova. – It is not substantiated by any nutritional aspects. Firstly, I would like to note that in Japan, local residents do not consume dairy products. Therefore, the presence of kefir on the menu raises many questions. By the way, because of it, fermentation and hormonal disorders occur in the human body, and rashes and swelling appear on the skin of the face.

Having lived in Japan for more than two years, on the contrary, I excluded dairy products from my diet and switched to vegetarianism. Typically, the Japanese diet is based on vegetables, fermented foods (such as tofu and tempeh), cereals, and only 1-2% of fish. While they hardly eat meat.

Surely many people know about the Japanese island of long-livers Okinawa. It is noteworthy that 99% of local residents are vegetarians. Meat and milk are highly acidifying foods. Therefore, diets and healthy eating cannot imply their consumption.

This diet prescribes only black coffee for breakfast. Note that people who skip breakfast tend to gain weight. Breakfast is the basis of a healthy and productive day. Better not to have dinner than to skip breakfast. Moreover, the Japanese do not drink black coffee at all, preferring matcha and green tea to the drink.

As for lunch, I would like to note that in Japan they hardly eat chicken. Of course, in Japanese cuisine (especially in restaurants) there is, for example, teriyaki chicken. However, the dish is not included in the basis of the daily diet, especially in the modern world, when it became known that chicken is a highly hormonal product, stuffed with antibiotics, which, in turn, are built into the hormonal system and lead to serious health consequences.

I also do not recommend eating fruit for dinner. In the morning they give energy due to fiber, but in the evening they turn into a sugar bomb: an evening intake of fruits leads to weight gain, cellulite and edema.

Any meat is digested for 6 to 8 hours. If you eat it for dinner and then go to bed, rotting processes take place in the body. As a result, you will get up in the morning broken, swollen, swollen, with bad breath and bad mood. Meat is strictly forbidden to eat in the evening. And even more so with fresh cabbage salad. In the evening, the metabolism decreases, it is difficult for him to digest meat products and fresh vegetables (I advise you to eat them for lunch).

In my opinion, diet has nothing to do with healthy eating.