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

Japanese cinema and animation amaze with their authentic atmosphere, fantastic images, extraordinary beauty and detail of Japanese women. The Japanese are known as the thinnest people in the world. The secret is not only in the weak national characteristics, but also in the moderation of portions and healthy eating. Just the name "Japanese Diet" is intriguing. What does it take to turn into a fragile geisha? Let us understand!

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

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

Japanese diet for weight loss

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

This principle corresponds to the Japanese diet menu for 7 days or 2 weeks, regardless of changes in ingredients with the diet of the inhabitants of the country of the rising sun.

In this article we will analyze:

  • principles dictated by the Japanese diet for weight loss;
  • pros and cons of the approach;
  • who are not fit for Japanese weight loss diets for health reasons;
  • basic menu for 7 and 14 days;
  • if we have to stick to it.

Japanese Samurai Diet Rules

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

  • pre-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;
  • chew food completely for satiety;
  • a pre-prepared menu for the Japanese diet is strictly adhered to during the selected period (7, 13, 14 days);
  • it is forbidden to change the sequence according to the days of food;
  • after waking up a glass of warm water is drunk;
  • coffee can be replaced with green tea;
  • Compliance with drinking regime - at least 2 liters of still water. Animal protein breakdown products are excreted and fill the stomach, reducing hunger;
  • It is forbidden to replace ingredients or add unauthorized products;
  • 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 body fat does not return;
  • 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 from unrefined oils used as a dressing for salads, meat and fish.
Japanese diet rules

Strict Japanese diet contains all the macronutrients, albeit with one caveat. In this regard, the method can not be described 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 illness, it is recommended to consume complex carbohydrates or completely abandon the diet.

Characteristics of a strict Japanese diet for weight loss

The first association called the "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 pieces;
  • calorie intake - 800 kcal;
  • meals are strictly 3 times a day, no snacks;
  • 14 days - maximum period;
  • exclusion of salt.

The essence of dietary nutrition

the essence of diet food

The basic rule is that the thirteen-day Japanese diet limits the intake of sugar, salt and carbohydrates. In 7. 13 or 14 days, you can lose up to 8 kg of excess weight. A lack of macro and micronutrients can provoke serious disruption in body work, so it is extremely undesirable to stay in access for longer.

There is a 13 day Japanese diet without salt because oriental people consider the number lucky. However, in Europe, the figure is perceived differently, therefore, due to suspicion 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:

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

When it comes to rapid weight loss during a holiday, it is recommended to prioritize fasting days - this practice will not harm health, ease digestion and remove water collected during the holidays.


Japanese diet without salt for 7 and 14 days is gaining popularity now. What draws the method:

  • weekly weight loss effectiveness;
  • 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 maximum weight loss occurs due to the discharge of the "ballast" from the water due to the exclusion of salt and minimal consumption of carbohydrates. In the second week, the weight does not disappear so actively, as 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, body quality will leave much to be desired. It's worth considering if it's worth it.


against the Japanese diet

Japanese low carb diet without salt does not go unnoticed. Disadvantages of the method:

  • excessive lack of calories (800 kcal) slows down metabolism;
  • chronic diseases get worse;
  • restriction of micro and macro elements disrupts the full functioning of the body;
  • high level of stress for functional systems;
  • coffee instead of breakfast burdens the work of the heart and blood vessels;
  • a small and limited menu puts psychological pressure, which is fraught with breakdown;
  • systematic feeling of hunger that reduces concentration;
  • high fatigue, irritability, apathy, decreased performance, dizziness;
  • a sharp return to the usual diet returns the lost pounds with weight gain.

Recommended and Prohibited Products

No matter how romantic the name of the weight loss method sounds, there will be no exotic. Foods included in the Japanese diet without salt are popular with 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 excluding salt and spices, bread, cereals and pasta becomes a psychological test.

List of Allowed Foods for Menu Compilation:

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

Food ingredients not included in the list remain prohibited.

Menu for 7 days

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

Days / Foods






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 beef, a glass of kefir



1 egg, salad with 3 large carrots boiled in butter

2 apples



Zucchini 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, cabbage sauce with carrots (or an ingredient)

2 eggs, buttered carrots



100 g beef, 2 apples or pears

Any change of previous days, except apples

Method of cooking food: steamed, boiled, baked. Baking is excluded.

Japanese diet for 14 days: the main thing in short

Japanese diet for 14 days

If the first week is given without breakdown and your health condition allows you to continue, then in the second week the menu of the first seven days is repeated or the menu becomes a little more varied.

Menu for 14 days

It is forbidden to rearrange meals or days.

1 day

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

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

Dinner: 200 g boiled fish

Dita 2

Breakfast: A small snack of rye, coffee or green tea

Lunch: 200 g boiled fish, cabbage salad with oil

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

Dita 3

Breakfast: A small snack of rye, 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

Dita 4

Breakfast: grated carrots with lemon juice

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

Dinner: 200 g apples

Dita 5

Breakfast: grated carrots with lemon juice

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

Dinner:200 g grapefruit

6 days

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 days

Breakfast:coffee or green tea

Lunch:200 g 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 cup low-fat kefir

Day 8

Breakfast:coffee or green tea

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

Dinner:2 hard boiled eggs, small carrots

Day 9

Breakfast: grated carrots with lemon juice

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

Dinner:200 g apples

Dita 10

Breakfast:coffee or green tea

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

Dinner:200 g oranges

11 days

Breakfast: a small snack of rye, 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

Dita 12

Breakfast: a small snack of rye, coffee or green tea

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

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

Dita 13

Breakfast:coffee or green tea

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

Dinner:200 g fish boiled or fried in vegetable oil

Dita 14

Breakfast:coffee or green tea

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

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

Japanese Daily List with 14 Day Diet

For convenience, below is a list of food baskets for a two-week meal:

product list for 14 days
  • coffee (ground or beans) - 1 pack;
  • green tea (fragrance free, additives) - 1 pack;
  • chicken eggs - 2 dozen;
  • sea fish fillets - 2 kg;
  • lean beef - 1 kg;
  • chicken fillet - 1 kg;
  • unrefined vegetable oil - 500 ml;
  • white cabbage - 2 forks;
  • carrot - 3 kg;
  • zucchini, eggplant - 1 kg;
  • apples, pears, citrus fruits - 2 kg;
  • tomato juice - 1 l;
  • kefir 0, 1-1% - 1 l;
  • lemon
  • - 2 pieces;
  • rye bread - 1 piece (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. Salt consumption is reduced to a minimum, sweets, flour, pickles, canned foods, fruits and berries, dairy products are excluded.

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

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

leaving 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, grilled fish.

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

Why not choose the 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 rules leads to breakdown. If you do not adhere to the previous menu for leaving the Japanese diet, then the lost pounds 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 well and become a lifestyle. It could be a paleo diet or an elementary creation of a deficit in daily calorie intake with an increase in the amount of protein food.

The weight loss format is a personal choice of each person. But before doing it, it is necessary to think not only about the feasibility and achievement of the set goals, to evaluate the possibilities and weigh all the pros and cons. Remember that health is given to 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 detail and a relaxed 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.

One might find this diet boring, hungry. In fact, its menu is quite satisfying and varied. As we said, she should be aged for at least 13 days. And most importantly, as in any weight loss diet, a smooth transition from a regular diet to a dietary diet and vice versa.

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

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

Food Menu

The Japanese diet is based on taking protein foods for weight loss and 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 prescribes the use of black coffee, so if it is contraindicated for you, visit your doctor, maybe he will replace it with black or green tea. You can not use salt, sugar, flour, alcohol.


You have 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 different. Some say this is a really functional 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 huge burden on the kidneys due to the consumption of protein in large quantities.

However, on the way to a perfect body, be careful with any known diet. Before you start losing weight and change your diet, be sure to consult a specialist, because your main goal is to become the best, and not go to the hospital.