The Japanese diet is a type of diet that prioritizes the intake of small portions of food at meals, a few meals a day, with low consumption of milk and dairy products, sugar, fatty, and industrialized foods.
It is a diet based on a diet rich in fresh vegetables, cereals, soy, fresh fruits, fish, and seafood that help in the proper functioning of the intestine, eliminate excess liquid from the body, and accelerate metabolism, promoting weight loss.
As it is a very low-calorie diet, it is recommended to do it for 7 days. However, despite being popular and having simple principles, it is worth mentioning that the Japanese diet has no scientific proof of effectiveness.
The Japanese diet consists of just 3 meals a day: breakfast, lunch, and dinner. These meals consist mainly of fresh vegetables, fruits, eggs, fish, cereals, soy, and seafood.
In addition, it is important to drink a minimum of 2 liters of water a day to stay hydrated and help control hunger, and teas are recommended throughout the day as well.
In addition, in the Japanese diet, daily consumption of teas, especially green tea, is also important to increase metabolism and help with weight loss.
The foods that should be avoided in the Japanese diet are mainly:
In the Japanese diet, it is also essential to avoid the consumption of processed foods, such as fast food, frozen ready-to-eat foods and ice cream, as these types of foods can hinder weight loss.
The following table provides a 4-day menu for the Japanese diet:
This is just a model of the Japanese diet that varies according to the preferences and caloric expenditure of each one. Because it is a very restricted diet in nutrients and calories, this Japanese diet should be done for a short time and, preferably, with the help of a nutritionist.
Because it is very restrictive and with very few calories, this Japanese diet can cause problems such as dizziness, weakness, malaise, changes in blood pressure, and hair loss, when done for more than 7 days.
Also, this Japanese diet should not be taken by women who are pregnant or breastfeeding. Just as it should not be done by children and people with changes in eating behavior, such as compulsion, anorexia, or bulimia.