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.

How to make

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.

Allowed foods

  • Foods that can be consumed during the Japanese diet are:
  • Fish and seafood, such as tilapia, bass, boyfriend, shrimp, squid or octopus;
  • Lean proteins such as eggs, chicken and lean beef
  • Soy and derivatives such as soy, tofu, miso, natto or edamame;
  • Cereals such as rice, bread and pasta;
  • Fresh fruits such as papaya, tangerine, orange, kiwi, pineapple or banana;
  • Vegetables such as spinach, cabbage, Chinese cabbage, radishes, pickled vegetables, peppers, tomatoes, bean sprouts, or eggplant
  • Seaweed.

In addition, in the Japanese diet, daily consumption of teas, especially green tea, is also important to increase metabolism and help with weight loss.

Foods that should be avoided

The foods that should be avoided in the Japanese diet are mainly:

  • Dairy products such as milk, yogurt, or cheeses;
  • Red meat with a lot of fat, such as picanha, flank steak, lamb, or lamb;
  • Excess fat, such as margarine, cooking oils, such as soy, sunflower, and ready-made sauces;
  • Foods with sugar, such as breakfast cereal, granola bars, sweets in general, and soft drinks.

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.

Japanese diet menu

The following table provides a 4-day menu for the Japanese diet:


  • 1 cup unsweetened green tea + omelet with 1 egg + 1 kiwi
  • 1 cup of unsweetened coffee + 1 dessert plate of salad with leaves, tomato seaweed, and a medium slice of smoked tofu + 1 persimmon
  • 1 cup unsweetened green tea + 1/2 whole-grain French bread with 1 scrambled egg + 4 small strawberries
  • 1 cup of unsweetened coffee + 1 omelet with 1 egg, tomato, and parsley + 1 banana


  • 1 dessert plate filled with sautéed cabbage, carrots, peppers, tomato + 1 grilled tilapia fillet + 2 tablespoons of rice
  • Lettuce, arugula, cucumber, tomato, watercress, and cilantro salad at will + 1 medium grilled chicken fillet + 1 tangerine
  • 1 yakisoba meal plate made with soba noodles, shrimp, carrots, bamboo shoots, edamame, cabbage and seasoned with ginger and soy sauce
  • 1 grilled rump steak + 1 dessert plate full of peppers, onions, sautéed chard, and zucchini + 2 col. boiled rice soup


  • 1 dessert plate full of stewed eggplant, broccoli, and zucchini + 1 stewed sea bass fillet + 1 tablespoon of cooked rice
  • 1 dessert plate filled with green beans, mushrooms, and red peppers sautéed together with 1 tablespoon pasta + 1 grilled boyfriend fillet
  • 1 dessert plate full of steamed cabbage, cauliflower, and carrots + 1 roasted salmon fillet + 1 tablespoon of cooked rice
  • 1 dessert plate full of soy salad with tomato, cucumber, and bean sprouts + 1 grilled chicken fillet + 1 tablespoon of cooked rice

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.

Japanese diet care

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.

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Stephanie Cleghorn

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