Japanese food: menu for 7 and 13 days

The Japanese diet can be compared to a difficult test that requires you to show the samurai's will in losing weight. Once through which, not only will thinning be felt, but also healthier. After reading the material, you will discover many new things about "Japanese women".

Japanese Weight Loss Diet

the essence of the Japanese diet for weight loss

Once you find the extra pounds in yourself, you immediately choose the appropriate weight loss scheme. Japanese food without salt is an effective way to lose weight.

Japanese food gets its name from Japanese nutritionists. It is adapted for Europeans and has no resemblance to national Japanese cuisine. However, this allows you to develop the proper eating habits found in the Japanese population.

The Japanese are known for their slim physique and long lifespan, largely due to the diet they follow.

Advantages and Disadvantages of the Japanese Diet

Let's study in more detail the advantages and disadvantages of such a diet. The 13 Day Japanese Diet has several benefits:

  1. Is an effective weight loss option. According to this scheme, you can lose weight by 8 kilograms or more.
  2. Reducing salt intake has a positive effect: excess fluid leaves the body, and swelling decreases. The cardiovascular system will gradually return to normal.
  3. There is a significant improvement in well-being. Reducing the amount of salty foods in the diet will help one get rid of this bad habit.
  4. Vegetable protein allows you to stay slim, strengthen the immune system for a long time.
  5. The Japanese food menu is a selection of affordable products that can be purchased at any supermarket.
  6. Such weight loss courses are relevant at any time of the year.

This weight loss system is dangerous for several reasons:

  1. Daily coffee intake can cause problems with the cardiovascular system, central nervous system and gastrointestinal tract (CNS and GI tract).
  2. An unbalanced diet, close to a hunger strike.
  3. Long breaks before meals can be the starting point for serious stomach ailments.
  4. Many people find it difficult to get used to a diet.

The Japanese diet is one of the most well-known methods for losing weight fast.

The basic rules of the Japanese diet

A number of rules for weight loss such as diet that will help improve your figure, physical fitness:

the basic rules of the Japanese diet
  • eat food strictly from a special menu;
  • think about fasting days early;
  • do not edit or reorder items;
  • release sweet, salty, starchy foods (except permitted foods);
  • try to drink your daily volume of pure water (1. 5 - 2 liters depending on your weight);
  • drink green tea after meals, as black tea is prohibited;
  • cook vegetables in a slow cooker or bake in olive oil in the oven;
  • is ​​allowed to repeat the same diet once every six months;
  • is ​​required to take multivitamins, active supplements that will compensate for the lack of nutrients in the body;
  • you need to see a specialist, as the nutrition system has side effects;
  • Psychological preparation is the key to the success of any diet. Japanese is no exception;
  • before starting, gradually exclude prohibited products, especially harmful from your menu;
  • a serving of natural vegetables and fruits will help overcome the desire to eat a "dangerous" kind, as well as improve the mood of those who lose weight.

You must adhere to the menu strictly, without changing the order of the day or the range of products, by strictly following the cooking rules.

Ready for the Japanese Diet

We strongly recommend that you do not skip this step, as sudden changes in diet put pressure on anyone, even if you decide to try a milder version of the diet from Hayley Pomeroy.

Here are some tips to help you rebuild your body in a new way and start losing weight:

  • exclude from the diet all kinds of "dangers" (fried, sweet, flour, sauces, semi-finished products, fast food) a week before the start of the diet;
  • take smaller plates - this will reduce the amount eaten by 20-25%;
  • do not sunbathe at night, have dinner 3 hours before bed;
  • drink clean water norm (1. 5-2 liters per day);
  • Drink the first glass of water in small sips in the morning to activate metabolism after sleep.

7 Day Japanese Diet Menu

The 7-Day Japanese Salt-Free Diet consists of three meals a day: breakfast, lunch and dinner. All drinks are eaten without sugar.

Examples of a balanced diet for each day:

what you can eat with a Japanese diet
  1. Start your breakfast with a cup of coffee or green tea. For lunch, boil 2 eggs, cut into Peking cabbage salad, carrots, season with vegetable oil. Then drink 1 glass of freshly prepared tomato juice. Dinner consisted of boiled fish (150-200 g), 100 grams of Chinese cabbage with the addition of one tablespoon of olive oil.
  2. Start your first meal with a small rye toast and coffee / tea. Lunch consists of a vegetable-based salad, grilled fish (200 grams). For dinner, boil a piece of beef (200 grams) + a glass of low-fat kefir.
  3. Natural unpacked coffee - breakfast. Boil 1 boiled egg for lunch, cut carrot salad (small portions weighing 150 grams), season with vegetable oil. Eat an apple snack at the end of the day.
  4. For breakfast, in addition to a cup of coffee, 1 loaf of rye bread is allowed. The second dish includes an egg, 3 medium carrots, 10 grams of low-fat natural cheese. In the evening, eat fruits allowed on the menu.
  5. For breakfast, grate a carrot and season with lemon wedge. Bake the fish fillet for lunch. Squeeze a glass of tomato juice. Dinner includes 2-3 unsweetened fruits (e. g. pears).
  6. Drink a weak cup of green tea early in the day. At lunch, cook 300 grams of chicken breast, cut into carrot salad and cabbage (150 grams). For dinner - 2 boiled eggs, grated carrot salad with a drop of oil.
  7. Crouton rye and a cup of tea are allowed for breakfast. Lunch consists of a small piece of boiled beef (200 grams) + an apple. Dinner - whichever is recommended (without beef).

The 7-day Japanese food and menu described above do not guarantee significant weight loss. During this period, you can only remove excess water from the body.

This diet can be called salt-free because you drink a lot and do not eat salty foods, kilograms are completely washed.

Japanese diet menu for 9 days

The diet food below is no different from the 7-day option, but two more days are added:

  1. Drink coffee without sugar / green tea for breakfast. The second meal - 500 gr. boiled chicken, a bowl of cabbage and carrot salad. Dinner consisted of grated carrots seasoned with sesame oil.
  2. Start your day with your regular drink. Lunch snacks consist of boiled chicken (150 g), carrots and Peking salad, 2 eggs. Eat 2 pieces allowed in the evening.

Japanese Diet Menu 13 Days By Day

A few more days to be added to the Japanese diet menu:

weight loss rules on the Japanese diet
  1. In the morning, enjoy a cup of coffee. Lunch diet includes: a slice of cheese (10 grams), 1 boiled egg, salad of grated radish, cabbage. Snack on fruit "right" for dinner.
  2. At the beginning of the day - rye toast with green tea. For lunch, fry the zucchini in olive oil. Dinner can consist of two boiled eggs, a cabbage salad served with lemon slices and butter, boiled beef (150-200 grams).
  3. Drink a cup of coffee and croutons for breakfast. The second dish is 200 grams of fish (boiled or made in a slow cooker), mixed salad. Cook a piece of beef for dinner. Go to the supermarket to get fresh kefir.
  4. After waking up - a cup of coffee. The daily diet consists of a number of boiled eggs, 150 gr. cabbage salad. For dinner, fry or boil 200-300 grams of fish fillet.
  5. Starting the next day, you need to select the menu of any day and add 1 prohibited product. It is important to gradually get out of the diet for two weeks, and not absorb previously prohibited foods uncontrollably.

Fish, chicken, beef, eggs, cheese and kefir should be the basis of your menu.

If you have sweet teeth, you can smell vanilla during your diet. This will reduce the desire to escape and eat sweet bread.

  • for breakfast, cook porridge in water (buckwheat, oatmeal);
  • for lunch you can eat boiled rice with meat;
  • introduce protein and vegetable snacks into your diet;
  • little by little salt and pepper your plate;
  • The withdrawal period from such a diet lasts about 4 weeks, so you have to be patient.

Japanese Diet Food List

As part of this type of diet, it is necessary to eat low-fat natural products, carbohydrates:

forbidden foods in the Japanese diet
  • natural grains or ground coffee (accelerates metabolic processes in the body, normalizes blood pressure);
  • white fish (sirloin only), because red fish is too oily;
  • green tea (natural without fruit additives);
  • fresh fruit (except bananas and grapes, which are high in sugar). Give preference to green apples with "sour", pears, grapefruit, cherries. You can drink a cocktail or smoothie;
  • lean meats (beef, veal);
  • tomato juice you make yourself in a blender. Stores sell beverages that contain a lot of salt;
  • low-fat (or fat-free) fresh kefir;
  • chicken or quail eggs;
  • chicken (sirloin), turkey;
  • vegetable oil (olive or sesame);
  • mineral water;
  • vegetables (preferably Chinese cabbage, eggplant, zucchini, carrots);
  • rye bread or croutons.

Forget salt, sugar, spices (it makes you eat more than you need to satisfy your hunger), leave smoked meats, grilled foods, bananas and grapes in the store.

Japanese Diet Prohibited Food List

Diet foods contain a list of foods that should not be eaten.

To lose weight, you must leave the following positions:

  1. It is not recommended to add spices and seasonings. Table salt is strictly prohibited.
  2. Do not drink alcoholic beverages while losing weight. They themselves are high calorie products.
  3. Eliminate flour, sweets and fatty foods from your diet.
  4. As mentioned above, avoid two types of fruit (bananas and grapes) that are high in sugar.


weight loss results in the Japanese diet

In a short period of time (13 days), a total of 15 kilograms can be taken (depending on the course duration and initial weight). Of course, if you follow all the instructions, do not replace the product, follow the prescribed daily routine.

Note that in a balanced Japanese diet for 13 days, the menu helps increase metabolism, so that weight loss will continue after the end. Drinking plenty of water will improve the appearance of the skin, eliminate swelling.

It is forbidden to ban snacks and deviations from the recommended menu during the diet, otherwise the results will be far from promised.


The Japanese diet is a difficult option to improve numerical parameters, so it is not suitable for everyone. It should be noted that you should consult a dietitian before going on a diet.

The following list of prohibition factors for "Japanese women" is distinguished:

  • is ​​contraindicated in pregnancy and lactation;
  • teens (under 18), parents should not limit their diet;
  • general weakness of the immune system, colds, SARS, flu;
  • is ​​not acceptable for people with chronic diseases (cardiovascular, intestinal, kidney disease);
  • feces, nausea;
  • postoperative period (regardless of the severity of the operation);
  • mental, physical, emotional stress (e. g. , contests, upcoming contests, submission of reports);
  • if a few days after the start of your diet you feel weak, dizzy, then you should reject it.

We have been studying the characteristics of the Japanese diet for a week and longer. Fresh vegetables, fruits, especially fish, moderate consumption of oils, fermented dairy products, salt rejection are the main food systems. It can be assumed that this is the key to the longevity and harmony of the Japanese people.