Correct weight loss with the Japanese diet for 7 and 14 days

Japanese cinema and animation amaze with their authentic atmosphere, fantastic images, incredible beauty and slimness of Japanese women. The Japanese are recognized as the slimmest people in the world. The secret is not only in a lean national peculiarity, but also in moderation of portions and a healthy diet. The name "Japanese diet" alone is intriguing. What does it take to turn into a fragile geisha? Let's figure it out!

The reason why the Japanese diet is called that is probably not clear, but the results of the approach are impressive - in two weeks you can lose 4-8 kg, depending on the initial weight. One source says that the approach was developed in a Tokyo clinic, in another - the transparency of the rules and dietary patterns dictates a clear path to achieving this goal. Those who try will be rewarded - reminiscent of the way of a samurai.

The Japanese diet for 14 days (original version) is known all over the world, the list of products of which is affordable and moderate. Japanese nutritionist Naomi Moriyama claims that low carbohydrate foods and moderate portions help maintain youth and longevity.

japanese diet for weight loss

According to Moriyama's research statistics, Japanese people consume 25% fewer calories than other nations. Fatty foods, fats food, and the use of butter on an industrial scale are not popular in the country. Healthy food and small portions are a hallmark of Japanese culture.

This principle corresponds to the menu of the Japanese diet for 7 days or 2 weeks, despite the differences in ingredients with the diet of the inhabitants of the land of the rising sun.

In this article we will analyze:

  • principles that the Japanese diet for weight loss dictates;
  • the pros and cons of the approach;
  • who are not suitable for Japanese weight loss diets for health reasons;
  • basic menu for 7 and 14 days;
  • whether to stick with the.

Samurai Japanese Diet Rules

For the 7, 13, 14 Day Japanese Diet to be effective, you must adhere to the following rules:

  • preliminary preparation - a week before the start, give up fast food, fatty products, sweets, salty dishes;
  • complete elimination of salt, sugar, spices, sauces from the diet;
  • thoroughly chewing food for saturation;
  • a pre-compiled menu for the Japanese diet is strictly observed during the selected period (7, 13, 14 days);
  • it is forbidden to change the sequence by food days;
  • after waking up a glass of warm water is drunk;
  • coffee can be replaced with green tea;
  • Compliance with the drinking regime - at least 2 liters of still water. The decay products of animal proteins are excreted and fills the stomach, dulling hunger;
  • replacement of ingredients or addition of unauthorized products is prohibited;
  • frequency of application of the method - 2-3 times a year. The reason is a high level of stress for the body;
  • exit from the diet should be smooth so that the lost fat does not come back;
  • The Japanese diet for weight loss uses protein foods as its main source. A small amount of carbohydrates in the form of crackers and fiber, and fats are from unrefined oils used as a dressing for salads, meat and fish.
Japanese diet rules

The Strict Japanese Diet contains all the macronutrients in its diet, albeit with a caveat. In this regard, the method cannot be characterized as balanced, therefore, the Japanese diet is followed from 7 to 14 days, so as not to harm health.

Even in two weeks, a protein diet can reduce vitality, cause apathy and headaches due to the low amount of carbohydrates in the diet. At the first sign of serious malaise, it is recommended to consume complex carbohydrates or completely abandon the diet.

Features of the strict Japanese diet for weight loss

The first association to the name "Japanese diet" - for 14 days the menu turns into eating sushi, rice and curry for breakfast, lunch and dinner every day, but in limited portions. In reality, several features of the approach stand out:

  • small portions;
  • the amount of calorie intake - 800 kcal;
  • meals are strictly 3 times a day, no snacks;
  • 14 days - maximum period;
  • salt exclusion.

The essence of dietary nutrition

essence of diet food

The basic rule is that the Japanese thirteen-day diet restricts the intake of any sugar, salt and carbohydrates. In 7. 13 or 14 days, you can lose up to 8 kg of excess weight. A deficiency of macro and micronutrients can provoke serious disruptions in the body's work, so it is extremely undesirable to stick to the approach for longer.

There is a 13-day Japanese salt-free diet because the Oriental people consider the number lucky. However, in Europe the figure is perceived differently, therefore, due to suspiciousness and convenience, weight loss lasts 7 or 14 days.


A Japanese diet for a week or two is considered rigid and has a number of contraindications:

  • for hypertension, heart disease, blood vessels;
  • diabetes mellitus;
  • thyroid disorders;
  • during pregnancy and breastfeeding;
  • gastrointestinal diseases of any complexity, kidney disease;
  • when playing sports;
  • hard physical and mental work.

When there is a question of promptly getting rid of the kilograms gained during a 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 festivities.


The Japanese salt-free diet for 7 and 14 days is gaining popularity right now. What attracts the method:

  • the effectiveness of weekly weight loss;
  • removal of water from the body;
  • Ease of Diet and Affordable Ingredients.

The early results of the Japanese diet are impressive. It is at this time that the maximum weight loss occurs due to the discharge of "ballast" from the water due to the exclusion of salt and the minimum consumption of carbohydrates. In the second week, the weight does not go away so actively, since there is no excess water left. Little energy comes from food, so the body is forced to break down its own fats.

However, along with fat, muscle tissue breaks down. With prolonged maintenance, in addition to deteriorating health, the quality of the body will be poor. It is worth considering whether it is worth it.


cons of the Japanese diet

The low-carb, salt-free Japanese diet does not go away without consequences. Disadvantages of the method:

  • excessive calorie deficiency (800 kcal) slows down metabolism;
  • chronic diseases are aggravated;
  • restriction of micro and macro elements disrupt the full functioning of the body;
  • high level of stress for functional systems;
  • coffee instead of breakfast loads the work of the heart and blood vessels;
  • a meager and limited menu puts psychological pressure, which is fraught with breakdowns;
  • systematic feeling of hunger, which reduces concentration of attention;
  • high fatigue, irritability, apathy, decreased performance, dizziness;
  • a sharp return to the usual diet returns the lost kilograms with weight gain.

Recommended and Prohibited Products

No matter how romantic the name of the method of losing weight may sound, there will be no exotic. The foods that are included in the Japanese salt-free diet are familiar to Europeans. Ingredients are available at the supermarket or grocery store and are affordable.

Meat and fish dishes with vegetables as a side dish are common. But the exclusion of salt and spices, bread, cereals and pasta becomes a psychological test.

List of allowed foods for menu compilation:

list of approved products
  • protein - sea fish, beef, veal, chicken fillet, eggs, low-fat hard cheese;
  • drinks - water, natural coffee, green tea, homemade tomato juice without salt, kefir 0. 1-1%;
  • dark bread croutons;
  • fiber (vegetables) - carrots, cabbage, zucchini, eggplant, parsnip root;
  • fats - unrefined oils (olive, vegetable);
  • fruits - green apples and pears, citrus fruits.

Food ingredients not included in the list remain banned.

Menu for 7 days

In the menu of the Japanese diet for 14 days, a limited food set, a table of specific nutrition will help you to clearly verify this.

Days / Meals






2 eggs, a glass of tomato juice, cabbage salad with butter

200 g sea fish


Coffee, dark bread crouton

200 g fish, cabbage salad with butter

100 g of beef, a glass of kefir



1 egg, salad of 3 large boiled carrots with butter

2 apples



Courgette or parsnip root, 1-2 apples

100 g beef, cabbage salad, 2 eggs


1 boiled or raw carrot with lemon juice

500 g sea fish, a glass of tomato juice

2 apples



500g chicken breast, coleslaw with carrots (or one ingredient)

2 eggs, buttered carrots



100 g beef, 2 apples or pears

Any variation of previous days, except apples

Method of cooking products: steamed, boiled, baked. Roasting is excluded.

Japanese diet for 14 days: the main thing in brief

Japanese diet for 14 days

If the first week was given without breakdowns and the state of health allows you to continue, then in the second week the menu of the first seven days is repeated or the menu is made a little more varied.

Menu for 14 days

It is prohibited to rearrange meals or days.

1 day

Breakfast: coffee without milk and sugar / cup of green tea

Lunch: stewed cabbage with a little olive oil, tomato juice, 2 hard-boiled eggs

Dinner: 200 g of boiled fish

Day 2

Breakfast: A small piece of rye crouton, coffee or green tea

Lunch: 200 g boiled fish, cabbage salad with oil

Dinner: 100 g of boiled beef, 1 glass of kefir 0. 1-1%

Day 3

Breakfast: a small piece of rye crouton, coffee or green tea

Lunch: zucchini or eggplant fried in vegetable oil (unlimited quantity)

Dinner: 200 g boiled beef, white cabbage with a little oil, 2 boiled eggs

Day 4

Breakfast: grated carrots with lemon juice

Lunch: 200 g of boiled fish, a glass of tomato juice

Dinner: 200 g apples

Day 5

Breakfast: grated carrots with lemon juice

Lunch:200 g of boiled fish, a glass of tomato juice

Dinner:200 g grapefruit

6 day

Breakfast:coffee or green tea

Lunch:boiled chicken fillet, cabbage and carrot salad with vegetable oil

Dinner:2 hard-boiled eggs, small fresh carrots

7 day

Breakfast:coffee or green tea

Lunch:200 g of boiled beef

Dinner:200 g pears or 200 g boiled fish / b2 boiled eggs with a small fresh carrot / 200 g boiled beef and 1 glass of low-fat kefir

Day 8

Breakfast:coffee or green tea

Lunch:boiled chicken fillet, salad of fresh cabbage and carrots with vegetable oil

Dinner:2 hard-boiled eggs, small carrot

Day 9

Breakfast: grated carrots with lemon juice

Lunch: 200 g of boiled fish, a glass of tomato juice

Dinner:200 g apples

Day 10

Breakfast:coffee or green tea

Lunch:1 hard-boiled egg, 3 small carrots, 50 g cheese

Dinner:200 g oranges

11 day

Breakfast: a small piece of rye crouton, coffee or green tea

Lunch:zucchini or eggplant fried in vegetable oil

Dinner:200 g boiled beef, 2 hard-boiled eggs, fresh cabbage salad with vegetable oil

Day 12

Breakfast: a small piece of rye toast, coffee or green tea

Lunch:200 g boiled fish, fresh cabbage salad with oil

Dinner: 100 g of boiled beef, 1 glass of kefir 0. 1-1%

Day 13

Breakfast:coffee or green tea

Lunch:2 hard-boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice

Dinner:200 g of fish boiled or fried in vegetable oil

Day 14

Breakfast:coffee or green tea

Lunch:200 g of boiled or fried fish, fresh cabbage salad with oil

Dinner: 100 g of boiled beef, 1 glass of kefir 0. 1-1%

14 Day Japanese Diet Shopping List

For convenience, the following is a list of the grocery basket for a two-week meal:

product list for 14 days
  • coffee (ground or beans) - 1 pack;
  • green tea (without flavors, additives) - 1 pack;
  • chicken eggs - 2 dozen;
  • sea fish fillet - 2 kg;
  • lean beef - 1 kg;
  • chicken fillet - 1 kg;
  • unrefined vegetable oil - 500 ml;
  • white cabbage - 2 forks;
  • carrots - 3 kg;
  • zucchini, eggplant - 1 kg;
  • apples, pears, citrus fruits - 2 kg;
  • tomato juice - 1 l;
  • kefir 0. 1-1% - 1 l;
  • lemons - 2 pcs . ;
  • rye bread - 1 loaf (dry in the oven).

Japanese diet for a month

Not practiced for more than 14 days due to monotonous diet and low calorie content. At least in their right mind.

Preparatory phase and exit

The duration of the preparatory phase is one week. The use of salt is reduced to a minimum, sweets, flour, pickles, canned foods, fruits and berries, dairy products are excluded.

The day before the start, a fasting day is held on one product - this will allow the body to adapt to small portions and calories. Warm water will help to satisfy hunger, and thorough chewing will help you feel full.

If you abruptly return to your usual diet, it will provoke a stressful state of the body, overload the digestive tract and return the lost weight. Therefore, the exit from the Japanese diet is organized in accordance with the principles of proper nutrition. Indicative menu:

quitting the Japanese diet
  • Breakfast: liquid oatmeal in water with a spoonful of honey, coffee without sugar;
  • Snack: a handful of dried fruits and nuts;
  • Lunch: boiled beef with brown rice, fresh vegetables;
  • Afternoon snack: low-fat cottage cheese with berries;
  • Dinner: vegetable salad with sour cream, baked fish.

The menu should be maintained for several days, increasing the portion size daily to the required daily calorie intake.

Why You Shouldn't Choose Japanese Diet

The Japanese diet does not form a healthy eating habit due to its short duration, which is fraught with breakdown. Lack of healthy dietary guidelines leads to breakdowns. If you do not adhere to the previous menu for exiting the Japanese diet, then the lost kilograms will return with an increase, time and health will be lost.

The best solution is to choose a technique that will teach you how to eat right and become a way of life. It can be a paleo diet or an elementary creation of a deficit in the daily calorie intake with an increase in the amount of protein food.

Weight loss format is a personal choice of each person. But before doing it, it is necessary to think not only about the realism and attainability of the goals set, to assess the possibilities and weigh all the pros and cons. Do not forget that health is given one for life.

Learn more about the Japanese diet

To understand the basic rules of such a diet, you need to understand the Japanese themselves. What do we know about their nation? They are characterized by solidity and a leisurely approach to any business. And food is no exception. The Japanese diet has no clear boundaries. It can last from 13 days to 13 weeks.

Someone might find this diet boring, hungry. In fact, her menu is quite satisfying and varied. As we said, it must be aged for at least 13 days. And the most important thing, as in any diet for weight loss, is a smooth transition from regular food to dietary one and vice versa.

The basic principles of the Japanese diet are to accelerate and optimize the body's metabolism. All components of the diet are selected very carefully, and you should not replace the product with another, even if the replacement seems to you equal. Also, we do not recommend changing the sequence of days.

Have a light meal on the eve of your diet. During your diet, you can eat with chopsticks. Immerse yourself in the atmosphere of the Far East, and the diet will not seem as irritating and boring as the rest!

Diet Menu

The Japanese diet is based on the intake of protein foods for weight loss and on a limited intake of carbohydrates and fats, quite strict and strict. The menu includes fish, meat, eggs, juices, vegetables, as well as boiled and mineral water

Like any diet, the Japanese diet has its drawbacks. It is not rich in trace elements and vitamins, it provides for the use of black coffee, so if it is contraindicated for you, see your doctor, perhaps he will replace it with black or green tea. Do not use salt, sugar, flour, alcohol.


You've probably noticed that Japanese people are often healthy people, famous for longevity. Have you met overweight people in Japan? Rarely. In Japan, it is customary to eat lower-calorie foods compared to other parts of the world. People in our regions can also try to lose weight with the Japanese diet, which is considered very effective and very popular.


Opinions about the Japanese diet are quite diverse. Someone says that this is a really working diet with amazing results, while others blame it for being too harsh. Negative reviews from doctors are based on the fact that the Japanese diet is a heavy burden on the kidneys due to the consumption of large amounts of protein.

Anyway, on the road to a perfect body, be careful with any popular diets. Before you start losing weight and changing your diet, be sure to consult with a specialist, because your main goal is to become the best, and not to go to the hospital.