Japanese diet for 14 days: menu and results

Almost every second girl is dissatisfied with her weight. And to get rid of the hated pounds, everything is used: laxative teas, inducing vomiting, fasting, body wraps, cocktails. Some naive girls dream of losing weight without doing anything.

Every diet is beneficial to some extent. Some provide quick results, while others take some getting used to. The Japanese are discipline fanatics. In any company, they strictly follow the system and rules, without which success is impossible. The same principle applies to food.

The Japanese diet is also good because the hated kilograms do not come back even after it is finished. But there is one nuance: if you do not follow the rules, there will be no results. How do you reach your desired weight? The answer is in the article.

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

What is the essence of the Japanese diet?

This diet lasts two weeks. Short period of time compared to other diets. The basic rule is low-calorie foods and an emphasis on protein-containing foods. Carbohydrates – to a minimum.

The expected result of the Japanese diet is minus 5-8 kg. The approximate cost of food is a few dozen dollars. However, since the diet is very strict, you must strictly follow the rules. And that requires enormous willpower. And you also have to follow the diet correctly - then the results will last.

Of course, this diet has its limits:

  • Contraindicated for pregnant women and breastfeeding women.
  • Contraindicated for patients with gastritis and stomach ulcers, suffering from diseases of the liver, kidneys and cardiovascular system.

Before starting a diet, medical advice is mandatory!

origin of the name

When people hear the word Japan and "Japanese cuisine", they immediately think of the well-known sushi, sashimi, funchose, seafood, etc. The menu of the Japanese diet is predominantly low in calories, but there is not an abundance of rice. But boiled fish and eggs arepresent there.

All products are already known and there are practically no allergic reactions. Any diet 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 was prepared by Japanese nutritionists from one of the clinics in Tokyo.
  2. A clear and simple diagram based on Japanese philosophy. The principle is simple: give maximum effort and get a well-deserved reward.

Many who watched Japanese films could not help but notice her restraint in diet. Asians remain slim and healthy well into old age. The food is eaten in portions, all products it contains are low in calories. Moderation and low calorie intake are the principles of the Japanese diet. Japanese nutritionist Naomi Moriyama is sure that this is the secret of the longevity of the Japanese. The proof was in their research. She found that the Japanese consume 25% fewer calories per day than other peoples. They don't like fast food, chips or sweets.

Basic rules of the Japanese diet

What is the difficulty of a diet for us? It's because of the restrictions. Golden Dream: Eat anything you want without getting fat. We are not used to restrictions, so it will be very difficult to stick to the diet. Despite the content of B, F and U in the food, the diet is very strict. Nevertheless, there are enough nutrients in the diet. Every product is a source of one thing or another.


  • Vegetables.
  • Fruit.
  • Dried bread.


  • Fish.
  • Meat.
  • Olive tree oil.


  • Chicken meat.
  • Dairy products.
  • Eggs.
  • Fish.
  • Beef.

A significant advantage is the absence of discomfort in the gastrointestinal tract. There is no bloating, bloating or constipation. Fiber, which is essential for normal digestion, is found in fruits and vegetables.

Additionally, coffee and tea are allowed for some. They provide the necessary resilience and energy as well as antioxidants. Of course we need high-quality products: no freeze-dried coffee or packaged tea. Only grains or ground leafy vegetables. Black tea is not recommended.

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

Don't forget about water during the diet. The daily norm is 1. 5-2 liters of still water. There is a useful life hack that is known to many. It helps trick the stomach and relieve the feeling 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 result will become a reality. But products cannot be replaced. Sugar and whole milk in coffee or tea are strictly prohibited. Also salt. If you really can't stand it, then keep the seasoning to a minimum.

The frequency of meals per day is three times. Many diets recommend 5-6 times. However, this is not intended here. There are no snacks. You can eat your last meal a few hours before bedtime. A mandatory rule is a glass of warm water in the morning on an empty stomach. It stimulates metabolism and relieves hunger.

Another rule of the diet: mandatory preliminary preparation. A week before the diet, you need to exclude sweets, pastries, burgers and fries. Food portions should be gradually reduced. And you need to prepare psychologically, because it will be difficult to eat the same thing for two weeks.

The Japanese diet is based on healthy and natural foods

Essential foods for the Japanese diet

As already written above, products cannot be exchanged. Otherwise it will not bring the desired result.List:

  • Loose green tea: unflavored.
  • Good bean or ground coffee.
  • Tomato juice: 1 l.
  • Every day - fresh (! ) kefir, 1 liter.
  • Medium white cabbage – 2 heads.
  • Eggplant and zucchini – 0. 5 kg each.
  • Carrots - 2-3 kg.
  • All fruits (except bananas and grapes) – 1 kg.
  • Lemon - 2 pcs.
  • Lean beef - 1 kg.
  • Skinless and boneless chicken – 1 kg.
  • Sea fish without bones - 1 kg.
  • Chicken eggs - 20 pcs.
  • Olive oil (cold pressed) – 0. 5 l.

The similarity of the diet to the "chemical" one.

Some diets are very similar in their nutritional principles. The Japanese variant, for example, is similar to the chemical variant that Osama Hamdiy suggested for diabetics. The nutritional principle of the Japanese diet is more B, a minimum of U. This sets in motion the mechanism of fat burning. New ones don't appear.

The only difference is that the chemical diet does not limit portion sizes. The diabetic eats and exercises in peace. And the diet in the Japanese diet limits the variety: U - little, B - a lot, the products are the same. However, the duration is only 2 weeks.

Japanese diet menu

It's pretty monotonous. There is either no breakfast at all or just coffee with a small piece of bread or cookies. They usually eat a lot of protein and vegetables for lunch. And dinner is heartier: boiled meat or fish. Plus kefir.

If you don't want to mess with the menu, download a special application. It advises you on specific foods and what you should prepare with them. The disadvantage is the English user interface.

The Japanese diet is attractive because the results can last three years or longer. The main thing is to hold out for 2 weeks. And of course, continue to pay attention to your diet. According to the Japanese, the best products are healthy and natural. And the main principle is not to overeat.


Despite its strictness, this diet has many benefits. One of them is quick results in just 2 weeks.Other advantages include:

  • Maintaining the achieved results for a long period of time (subject to proper nutrition and portion moderation).
  • Liberation of waste and toxins. The intestines are cleansed by consuming fiber and water.
  • Significant budget savings. The products are inexpensive and accessible.
  • Improvement of the skin's appearance and general skin condition. Hair and nails become stronger.
  • Feel well.
  • Almost all products are hypoallergenic.


One of the disadvantages is the strict restrictions. Not every person can withstand 2 weeks of a monotonous diet. When you can't even treat yourself to chocolate.The rest includes:

  • Preliminary physiological and psychological preparation.
  • No snacks, no "normal" breakfast. Constant feeling of hunger.
  • Monotonous menu.
  • imbalance.
  • Extensive list of contraindications.

Expected results of the Japanese diet for 14 days

Every organism is completely individual and the result can also be different. Some will lose 8kg or more, while others will lose no more than 1kg. Reviews of those who have lost weight show an average two-week value of 5-14 kg. But don't get too excited: 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 manage to survive for two weeks without any problems, while others collapse after the first three days. People who have tried the diet say that it is difficult only for the first few days, then it gets easier. Some said coffee saved them. It is very difficult to eat cabbage all the time.

To check for sure whether the weight has come off or not, first measure the volume of your stomach and hips. First the volumes disappear, and then the weight itself. So if you notice that your stomach has become smaller and the breeches on your hips are slowly disappearing, you are on the right track.


A beautiful body and a beautiful figure always require certain sacrifices from a person. Everyone eats and only witches don't get fat. It's not like you can eat anything without facing the consequences. And of course physical activity contributes to the maintenance of the body. But before any diet you must consult a doctor. The Japanese diet may not be suitable and may affect your health.

It also happens that no diet helps. No matter how hard you stick to the restrictions, the weight stays or grows. Then you have to go to the doctor. You may have a hormonal imbalance or thyroid problems. Contact an endocrinologist, he will prescribe tests for glucose, ultrasound of the thyroid gland, hormones, testosterone levels, cortisol and others. Then it becomes clear: you need a diet or medication.