Japanese diet for 14 days: menu and results

Almost every second girl is unhappy with her weight. And to lose those hated pounds, everything is used: laxative teas, induced vomiting, fasting, body wraps, cocktails. Some naive girls dream of losing weight without doing anything.

Every diet is beneficial to one degree or another. Some give quick results, while others take some getting used to. The Japanese are fanatics about discipline. In any business, they strictly follow systems and rules, without which success is impossible. They adhere to the same principle in food.

The Japanese diet is also very good because the hated kilos do not return even after completion. But there is one nuance: if you do not follow the rules, there will be no results. How to achieve desired weight? The answer is in the article.

Low calorie, moderate nutrition for weight loss - the quintessence of the Japanese diet

What is the nature of the Japanese diet?

This diet lasts two weeks. Short duration compared to other diets. The basic rule is low-calorie foods and an emphasis on protein-rich foods. Carbohydrates - at a minimum.

The expected result from the Japanese diet is minus 5-8 kg. The approximate cost of food is about a few dozen dollars. But because the diet is so strict, you will have to strictly follow the rules. And to do this, you need to have strong will. And you also need to follow the diet correctly - then the results will last.

Of course, this diet has limitations:

  • Contraindicated for pregnant women and women who are breastfeeding.
  • Contraindicated for patients with gastritis and gastric ulcers, diseases of the liver, kidneys and cardiovascular system.

Before starting a diet, medical consultation is mandatory!

origin of the name

When people hear the words Japan and "Japanese cuisine", they will immediately remember familiar sushi, sashimi, funchose, seafood, etc. v. The menu in the Japanese diet is mainly low in calories but does not include a lot of rice. But boiled fish and eggs are there.

All products have known, practically no allergic reactions. Any dietary product can be purchased in any store. There will be no problems with availability and purchase.

There are two versions of the origin of the name:

  1. The menu is compiled by Japanese nutritionists from one of the clinics in Tokyo.
  2. A clear and simple diagram based on Japanese philosophy. Its principle is simple: make maximum efforts and receive a worthy reward.

Many people who watch Japanese movies can't help but pay attention to their diet. Asians remain slim and healthy almost into old age. Food is consumed in portions, all products in it are low in calories. Eating in moderation and low in calories is a principle of the Japanese diet. Japanese nutritionist Naomi Moriyama is sure that this is the secret to long life of the Japanese. The proof is in her research. She discovered that Japanese people consume 25% fewer daily calories than other ethnic groups. They do not like fast food, chips and sweets.

Basic principles of the Japanese diet

What are the difficulties of dieting for us? It is within limits. Golden dream: eat everything you want without getting fat. We are not used to restrictions so sticking to the diet will be difficult. Despite the B, F and U content of the food, the diet is actually very strict. However, there are still enough nutrients in the diet. Every product is the source of one thing or another.


  • Vegetable.
  • Fruit.
  • Dry bread.


  • Fish.
  • Meat.
  • Olive tree oil.

The protein:

  • Chicken.
  • Dairy products.
  • Egg.
  • Fish.
  • Beef.

A significant advantage is the absence of unpleasant sensations in the gastrointestinal tract. There will be no bloating, flatulence or constipation. Fiber, necessary for normal digestion, is found in fruits and vegetables.

Additionally, for some people, coffee and tea are allowed. They provide the necessary tone and energy as well as antioxidants. Naturally, we need high-quality products: no freeze-dried coffee or packaged tea. Only grains or land and green vegetables. Black tea is not recommended.

If you feel unwell or have a headache, it is better to abandon the diet. And consult your doctor.

During the diet, do not forget about water. The daily norm is 1. 5-2 liters of still water. There is a useful tip in life that is known to many people. It helps "deceive" the stomach and reduces feelings of hunger. To do this, you need to drink a glass of warm or room temperature water 15-20 minutes before meals.

If you strictly follow the rules of the Japanese diet, the expected results will come true. But the product cannot be replaced. Sugar and whole milk in coffee or tea are strictly prohibited. The same goes for salt. If you really can't stand it then season it to a minimum.

Meal frequency per day is 3 times. Many diets advise 5-6 times. But this is not provided here. No snacks available. You can eat your last meal a few hours before going to bed. The mandatory rule is to drink a glass of warm water in the morning on an empty stomach. It starts metabolism and reduces hunger.

Another rule of the diet: preliminary preparation is mandatory. A week before the diet, you need to exclude sweets, cakes, burgers and chips. Food rations should be gradually reduced. And you need to be mentally prepared because it will be difficult to eat the same food for two weeks.

The Japanese diet is based on healthy and natural foods

Essential food for the Japanese diet

As written above, the product cannot be replaced. Otherwise it will not bring the desired results.List:

  • Loose green tea: no flavor.
  • Good bean or ground coffee.
  • Tomato juice: 1 l.
  • Per day - fresh kefir (! ), 1 liter.
  • Medium white cabbage - 2 heads.
  • Eggplant and zucchini - 0. 5 kg each.
  • Carrots - 2-3 kg.
  • Any fruit (except bananas and grapes) - 1 kg.
  • lemon - 2 pcs.
  • Lean beef - 1 kg.
  • Chicken without skin and bones - 1 kg.
  • Boneless sea fish - 1 kg.
  • Chicken eggs - 20 pcs.
  • Olive oil (cold pressed) - 0. 5 l.

Similarities of the diet with the "chemical" diet

Some diets are very similar in nutritional principles. For example, the Japanese one is similar to the chemical recommended by Osama Hamdiy for diabetics. The nutritional principle in the Japanese diet is lots of B, minimal U. Thanks to that, the mechanism of burning stored fat is promoted. New ones do not appear.

The only difference is that the chemical diet does not limit portions. People with diabetes eat and exercise calmly. And nutrition in the Japanese diet limits diversity: U - little, B - much, the products are the same. But its duration is only 2 weeks.

Japanese diet menu

It's quite monotonous. No breakfast at all, or just coffee with a small piece of bread or biscuit. At lunch, as a rule, they eat a lot of protein and vegetables. And dinner is more delicious: boiled meat or fish. Plus kefir.

If you don't want to bother with the menu, download a special application. It will advise you about certain foods and how to prepare them. The downside is the English interface.

The Japanese diet is appealing because the results can last 3 years or longer. The main thing is to hold out for 2 weeks. And of course, continue to monitor your diet. According to the Japanese, the best products are healthy and natural. And the main rule is not to eat too much.


Although strict, this diet has many benefits. One of them is quick results after only 2 weeks.Other advantages include:

  • Maintain the results obtained over a long period of time (with proper nutrition and moderation in portions).
  • Free from waste and toxins. The intestines are cleaned due to the absorption of fiber and water.
  • Significant budget savings. The products are inexpensive and accessible.
  • Improves skin and general skin condition. Hair and nails become stronger.
  • Feel good.
  • Almost all products are hypoallergenic.


One of the disadvantages is the strict limitations. Not everyone can withstand 2 weeks of monotonous nutrition. When you can't even treat yourself to chocolate.The remainder includes:

  • Preliminary preparation for physiology and psychology.
  • No snacks, no "normal" breakfast. Constant feeling of hunger.
  • Monotonous menu
  • Imbalance.
  • Extensive list of contraindications.

Expected results of the Japanese diet in 14 days

Each organism is completely individual and results may also vary. Some will lose 8 kg or more, while others will lose no more than 1 kg. Reviews of people who have lost weight show that the average figure in two weeks is 5-14 kg. But don't get excited just yet: even if you lose 5 kg or more in the first week, it may just be due to excess fluid.

People also tolerate diets differently. Some can survive 2 weeks without difficulty, while others break down in the first 3 days. Those who have tried the diet say that it is only difficult in the first days, then it gets easier. Some people say coffee saved them. It is difficult to eat cabbage all the time.

To check if you are losing weight, first measure the volume of your abdomen and hips. First of all, the volume disappears, then the weight. So if you notice your belly is getting smaller and your hip breeches are disappearing, you're on the right track.


A beautiful body and figure always require a certain amount of sacrifice from a person. Everyone eats and only witches don't get fat. It's not like you can eat everything without facing consequences. And of course, physical activity helps protect the body. But before any diet you need to consult your doctor. The Japanese diet may not be suitable and your health will decline.

It also happens that no diet helps. No matter how much you sit within the limit, the weight stays there or increases. Then you need to go to the doctor. You may have a hormonal imbalance or a problem with your thyroid. Contact an endocrinologist, he will prescribe tests for glucose, ultrasound of the thyroid gland, hormones, testosterone levels, cortisol and other tests. Then it will become clear: you need to diet or take medication.