Japanese diet for 14 days. Menu for weight loss for 7 and 13 days

Japanese cinema and animation impresses with the authentic atmosphere, fantastic images, incredible beauty and harmony of Japanese women. The Japanese are considered the slimmest man in the world.

The secret lies not only in the lean national identity, but also in the moderate doses and healthy eating. One of the names "Japanese diet" is already interesting.

What does it take to become a fragile geisha? Let's find out!

It may not be clear why the Japanese diet is so called, but the results of the approach are impressive - you can lose 4-8 kg in two weeks, depending on your initial weight.

One source said the approach was developed at a clinic in Tokyo, and another said that transparency of rules and dietary patterns dictates a clear path to achieving the goal.

Those who try will reward you - a reminder of the samurai’s journey.

The 14-day Japanese diet (the original version) is known all over the world, with a product list available and moderate. Japanese nutrition expert Naomi Moriyama says low-carb foods and moderate rations help preserve youth and longevity.

According to research statistics from Moriyama, Japanese people consume 25% fewer calories than other nations. The industrial scale use of fatty foods, fatty foods, butter is not popular in the country. Healthy food and small portions are hallmarks of Japanese culture.

This principle is consistent with the 7-day or 2-week menu of the Japanese diet, despite the fact that the diet of the inhabitants of the country of the rising sun contains different ingredients.

japanese dieting

In this article, we analyze:

  • principles dictated by the Japanese diet for weight loss;
  • advantages and disadvantages of the approach;
  • who are unfit for Japanese diets for health reasons;
  • main menu for 7 and 14 days;
  • whether it is worth sticking to the method.

Samurai rules of the Japanese diet

In order for the 7, 13, 14 day Japanese diet to be effective, you need to follow the rules:

  • pre-preparation - stop fast food, fatty foods, sweets, salty foods a week before you start;
  • complete exclusion of salt, sugar, spices and sauces from the diet;
  • thorough chewing of food for satiety;
  • the pre-arranged menu for the Japanese diet is strictly adhered to during the selected period (7, 13, 14 days);
  • changing the order on feeding days is prohibited;
  • after waking up drink a glass of warm water;
  • coffee can be replaced with green tea;
  • adherence to the drinking system - at least 2 liters of still water. The breakdown products of animal proteins are removed and fill the stomach, quenching hunger;
  • replacement of ingredients or addition of unwanted products during the ban;
  • the frequency of application of the method is 2-3 times a year. This is due to high levels of stress in the body;
  • the exit from the diet should be smooth so that the lost body fat does not return;
  • Japanese dieting uses protein-rich foods as its main source. Small amounts of carbohydrates in the form of biscuits and fiber, and fats derived from unrefined types of oils, which are used as a dressing in salads, meat and fish.
japanese diet for weight loss

In his diet, the strict Japanese diet contains all the macronutrients, albeit with one proviso. In this respect, the method cannot be described as balanced, so the Japanese diet is followed for 7-14 days so as not to harm health.

Protein diet can reduce vitality, discomfort, and headaches in as little as two weeks due to the low carbohydrate content in the diet. At the first sign of a serious illness, it is advisable to consume complex carbohydrates or to leave the diet altogether.

Features of a strict Japanese diet for weight loss

The first association with the name "Japanese diet" - for 14 days the menu will be consumed every day sushi, rice and curry for breakfast, lunch and dinner, but in limited portions. In fact, the approach has several features:

  • small doses;
  • caloric intake - 800 kcal;
  • meals strictly 3 times a day without snacks;
  • 14 days maximum duration;
  • exclusion of salt.

The essence of the diet

The basic rule - the Japanese thirteen-day diet limits the intake of sugar in any form, salt and carbohydrates. You can lose up to 8 kg of weight in 7, 13 or 14 days. The lack of macro- and microelements can cause serious disturbances in the functioning of the body, so it is not desirable to stick to the approach for a long time.

japanese diet for weight loss

There is a 13-day Japanese salt-free diet because Orientals consider this number to be lucky. In Europe, however, the figure is perceived differently, so due to suspicion and convenience, weight loss lasts for 7 or 14 days.


A Japanese diet lasting a week or two is considered hard and has several contraindications:

  • hypertension, cardiovascular disease;
  • diabetes;
  • thyroid dysfunction;
  • during pregnancy and lactation;
  • gastrointestinal diseases of any complexity, kidney diseases;
  • while playing sports;
  • hard physical and mental work.
Japanese diet contraindications

If the immediate release of the pounds picked up during the feast is in question, it is advisable to give preference to fasting days - this practice does not harm health, does not burden digestion and does not get rid of the water collected during the holidays.


Currently, 7- and 14-day Japanese salt-free diets are becoming increasingly popular. What attracts the method:

  • weekly weight loss effectiveness;
  • removing water from the body;
  • the simplicity of the diet and the affordable budget components.

The first results of the Japanese diet are impressive. During this time, the maximum weight loss is due to the "ballast" being discharged from the water due to the exclusion of salt and the minimal consumption of carbohydrates. By the second week, the weight is no longer going so actively as there is no more water left. Food is low in energy, so the body is forced to break down its own fats.

However, along with fat, muscle tissue is also broken down. In addition to long-term maintenance, in addition to deteriorating health, the quality of the body also leaves something to be desired. It's worth considering if it's worth it.


A low-carb, salt-free Japanese diet will not go unnoticed. Disadvantages of the method:

  • excessive lack of calories in the diet (800 kcal) slows down the metabolism;
  • exacerbated chronic diseases;
  • restriction of micro- and macro-elements interferes with the full functioning of the body;
  • high levels of stress for functional systems;
  • instead of breakfast, coffee puts a strain on the work of the heart and blood vessels;
  • the cramped and limited menu exerts psychological pressure that is fraught with failures;
  • systematic feeling of hunger, which reduces concentration;
  • high fatigue, irritability, apathy, decreased performance, dizziness;
  • a sharp return to a normal diet will return the lost pounds with weight gain.
Disadvantages of the Japanese diet

Recommended and prohibited products

As romantic as the name of the weight loss method sounds, it won’t be exotic. The products of the Japanese salt-free diet are familiar to Europeans. Ingredients are available at the supermarket or grocery store and are affordable.

Meat and fish dishes with vegetables are common. But the exclusion of salt and spices, bread, cereals and pasta becomes a psychological test.

List of products allowed to compile the menu:

  • protein - sea fish, beef, veal, chicken fillet, eggs, low-fat hard cheese;
  • drinks - water, natural coffee, green tea, homemade tomato juice without salt, kefir 0, 1-1%;
  • croutons from dark bread;
  • fiber (vegetables) - carrots, cabbage, zucchini, eggplant, parsnips root;
  • fats - unrefined oils (olive, vegetable);
  • fruits - green apples and pears, citrus fruits.
Japanese vegetable salad

Food ingredients not included in the list are still prohibited.

Menu for 7 days

The 14-day menu of the Japanese diet has a limited supply of food, and a specific nutrition chart will help you see this clearly.

Method of preparation of the products: steamed, cooked, fried. Roasting excluded.

Japanese diet for 14 days: in short the main

If the first week has gone smoothly and your health allows you to continue, repeat the first week’s daily menu for the second week, or make the menu a little more varied.

japanese beef steak

Menu for 14 days

Reorganization of meals and days is prohibited.

14 day Japanese diet shopping list

For convenience, here is a list of groceries for a two-week meal:

  • coffee (ground or beans) - 1 packet;
  • green tea (without flavors, additives) - 1 packet;
  • chicken eggs - 2 dozen;
  • sea fish fillet - 2 kg;
  • lean beef - 1 kg;
  • chicken fillet - 1 kg;
  • unrefined vegetable oil - 500 ml;
  • white cabbage - 2 forks;
  • carrots - 3 kg;
  • zucchini, eggplant - 1 kg;
  • apples, pears, citrus fruits - 2 kg;
  • tomato juice - 1 l;
  • kefir 0, 1-1% - 1 l;
  • lemon - 2 pcs;
  • rye bread - 1 loaf (dry in the oven).
Japanese diet agenda

Japanese diet for a month

Due to the monotony and low calorie content of the diet, it is not exercised for more than 14 days. At least in their minds.

Preparatory phase and exit

The duration of the preparatory phase is one week. The use of salt is minimal, excluding sweets, flour, pickles, preserves, fruits and berries, dairy products.

The day before you start, you will have a fasting day on a product - this will allow your body to adapt to small portions and calories. Warm water helps to alleviate hunger, and thorough chewing of food contributes to satiety.

If you suddenly return to your normal diet, it will cause a stressful condition in your body, overload your digestive system and restore your lost weight. Therefore, quitting the Japanese diet is done according to the principles of proper nutrition. Information menu:

  • Breakfast: liquid oatmeal on the water with a spoonful of honey, coffee without sugar;
  • Snack: a handful of dried fruits and nuts;
  • Lunch: boiled beef with brown rice and fresh vegetables;
  • Snack: fat-free cottage cheese with berries;
  • Dinner: vegetable salad with sour cream, fried fish.
the girl is on a Japanese diet

The menu should be maintained for several days, increasing the portion size daily to the required daily caloric content.

Why not choose the Japanese diet?

Due to the short duration of the Japanese diet, it does not develop a habit of proper nutrition, which is fraught with malfunction. The lack of healthy eating rules leads to collapse. If you do not stick to the previous menu to quit the Japanese diet, you will return with the increase in kilograms lost, time and health will be lost.

The best solution is to choose a method that teaches you how to eat right and live a lifestyle. This can be a paleo diet or the elementary creation of a lack of daily caloric intake by increasing the amount of protein foods.

Japanese Diet Tips for Weight Loss

The form of weight loss is a personal decision of every person. However, before you do so, you need to think not only about the reality and achievability of the goals you set, but also about the opportunities, all the pros and cons. Remember that health is given for a lifetime.


Surely you have also noticed that the Japanese are mostly healthy people, famous for their long lives. Have you ever met overweight Japanese? Rarely.

In Japan, more low-calorie foods are eaten than in other parts of the world.

Residents of our regions can also try to lose weight with the Japanese diet, which is considered very effective and very popular.

Japanese diet for 13 days: daily menu, table

People who worry about their health are working to improve their diet, lead a healthy lifestyle, and spend more time outdoors. A variety of diets are suitable for those seeking an ideal weight.

With the help of the Japanese version of the diet, which is made for exactly 13 days, you can overcome the extra pounds.

The article discusses the pros and cons, contraindications, and possible side effects of this approach.

What is the Japanese diet for 13 days

The Japanese diet is a short diet regimen designed for a specific period of time, namely 13 days. This strict weight loss system has nothing to do with the normal diet of the Japanese. The name belongs to the old Slavic samurai of Japanese blood who did not give in to the hardships and destruction that afflicted them.

Not everyone can sit on the Japanese diet. It takes incredible perseverance and patience. And most importantly, you need to understand the goal you want to achieve.

Many known products are subject to the strictest consumption ban.

If you break into some of the delicacies forbidden by your diet, you may get an unexpected end result or not expect the right effect at all.

The rules of the Japanese diet for weight loss

Be sure to exclude foods and supplements such as:

  • salt and other flavoring ingredients;
  • carbohydrate delicacies and baked goods;
  • alcoholic beverages of any strength;
  • delicious desserts and all sweet

You need to eat certain foods for the entire period that needs to be maintained. They are not interchangeable, even if the products look the same. The amount of doses is also strictly administered. You cannot reduce or increase the number of ingredients. Everything should be done strictly according to plan.

The 13-day Japanese diet is performed in 3 stages:

  1. Excess salt is removed from the body by specially selected foods. Because of this, excess fluid also comes out. At this stage, the swelling of the body parts is significantly reduced, blood circulation is improved and the metabolic processes in the body are improved.
  2. The burning of adipose tissue reserves begins due to a reduction in the amount of energy supplied to food. But the metabolic processes work at the right level, as there is enough fluid and vitamin.
  3. There is a food addiction consumed in small portions, and there is even pleasure from a particular menu. The abdomen tightens and significantly decreases in size, becoming flat. This is followed by burning calories throughout the body.

Japanese diet menu

You must follow three meals a day on all 13 days of the Japanese diet. What to eat during the diet is presented in the form of a table:

days Breakfast Dinner Dinner
one Black coffee two boiled eggs, cabbage salad (boiled head) in vegetable oil, 200 g of tomato juice A fish
2 Strong coffee and a little biscuit Vegetable salad + cooked fish 100 g of boiled beef and about a glass of kefir
3 Coffee and biscuits Zucchini cooked in butter pair of boiled eggs with fresh cabbage seasoned with vegetable oil
4 Coffee eggs, 3 medium carrots and 10 g of cheese with natural milk Any fruit
five Raw carrot quarter flavored with lemon juice Fish + 200 g tomato juice Fruit
6 Coffee Salad with chicken and carrots and cabbage 2 eggs, raw carrots, chopped and soaked in vegetable oil
7 Tea 200 g of boiled beef + fruit Any previous dinner except for the 3rd day option
8 Black coffee Half chicken, carrot salad with vegetable oil 2 eggs, 200 grated carrots in vegetable oil
nine A quarter of a small raw carrot with lemon juice Fish + 200 g tomato juice Fruit
10 Strong coffee raw eggs, a couple of large carrots in butter, 10 g of non-soft cheese Fruit
eleven Coffee + biscuits Fried zucchini 2 boiled eggs, 200 g of boiled beef, fresh cabbage salad with vegetable oil
12 Coffee + biscuits Fish, vegetable salad, cabbage in vegetable oil 100 g of boiled beef and 200 g of kefir
13 Black coffee 2 boiled eggs, boiled cabbage salad with vegetable oil and a glass of tomato juice

The meat is grilled or cooked in the oven, it can be cooked in a double boiler or boiled. Spices, not even salt, should not be used in the preparation of meat products. The skin and fat are cleansed before cooking.

How to quit your diet

Even though the diet is only planned for 13 days, you need to be prepared to refrain from consuming certain foods for extended periods of time. If you break into the previous diet, you could get into a metabolic disorder and gain extra pounds again.

See also: Fractional diet for weight loss for a week for women

During the Japanese diet, a large amount of salt is excreted from the body, and the body begins to adapt to working in an unusual mode. Sharp ingestion of salt and other unusual substances into the body can cause banal poisoning. In order to properly exit the diet and not disturb the body, follow the following rules:

  1. It is worth following the same diet for the first few days. The only difference is that you can now choose your own menu, that is, you can choose food from any day spent on a diet. In addition, you need to add to your diet a small portion of a single product that is necessarily present in your daily diet and that you crave the most.
  2. Eat in small portions. In this case, the amount can be increased slightly, but try not to strain your stomach.
  3. Drink as much fluid as possible. Moreover, you need to get your body used to clean water for a lifetime.
  4. Gradually include the finest and most dietary foods in your diet that will have an exceptionally healthy effect on your body.
  5. The smooth transition to the daily main menu takes at least a week, but ideally 13 days.
how many days can you lose weight with the Japanese diet

Benefits of diet

The benefits of this diet are:

  • Fast weight loss. It is completely possible to lose 8-10 kg in 13 days.
  • Getting rid of excess fluid and edema. It is ideal for the prevention of cardiovascular disease.
  • If salt is excluded from the diet for 13 days, the body will get used to the desire to use it in the future, which will have a positive effect on health and well-being.
  • Protein and plant foods perfectly strengthen the immune system and allow you to stay healthy and slim for a long time.

Disadvantages of diet

The disadvantages of a 13-day diet are:

  • Not a varied and unbalanced diet. You should take multivitamin complexes throughout your diet.
  • Three meals a day is not typical for most people, who usually eat 5-6 times a day, even in large portions. It is very difficult to get used to such a diet.
  • If the diet is approached incorrectly or the points outlined in it are violated, the effect may not be positive.
side effects of the japanese diet

Side effects and contraindications

The Japanese 13-day diet can be very difficult for many people, so consult a nutritionist and health care provider before using it.

The following persons are strictly prohibited from following the Japanese diet for 13 days:

  • pregnant women and nursing mothers;
  • Persons under the age of 18;
  • people exposed to high physical and emotional stress;
  • people engaged in active intellectual work;
  • people with a number of chronic diseases, including cardiovascular, kidney, liver and other diseases;
  • during illness and loss of strength, such as flu, colds, SARS, and other illnesses.
japanese diet soup

The Japanese diet was designed for a fairly long time. In order to start following the diet he is proposing, you need to have a clear understanding of the goal and how to achieve it.

If you want to lose weight and train your body to eat only healthy foods, without salt and various substitutes, then this diet is ideal for you.

It should be understood that like any other technique, it has contraindications and side effects. Therefore, before switching to this type of diet, you should consult a professional.

Japanese diet: the best menu

One day

  • Breakfast: coffee without sugar.
  • Lunch: 2 boiled eggs, cabbage salad with vegetable oil, a glass of tomato juice.
  • Dinner: fried fish (palm pieces).

2 days

  • Breakfast: coffee without sugar, a dry biscuit or biscuit.
  • Lunch: 100 grams of fried or cooked fish, fresh vegetable salad with cabbage vegetable oil.
  • Dinner: 100 grams of cooked beef, a glass of yogurt.

3 days

  • Breakfast: coffee without sugar, a dry biscuit or biscuit.
  • Lunch: large fried zucchini (200g) in vegetable oil. You can also cook for a couple.
  • Dinner: 2 boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.

4 days

  • Breakfast: coffee without sugar.
  • Lunch: 1 raw egg, 3 large carrots with vegetable oil, 20 grams of cheese.
  • Dinner: fruit.

5 days

  • Breakfast: carrots seasoned with lemon juice.
  • Lunch: fried or cooked fish, a glass of tomato juice or fresh big tomatoes.
  • Dinner: fruit.

6 days

  • Breakfast: coffee without sugar.
  • Lunch: half-cooked chicken, fresh cabbage or carrot salad.
  • Dinner: 2 boiled eggs, grated carrot salad with vegetable oil.

7 days

  • Breakfast: green tea.
  • Lunch: 200 grams of cooked beef and fruit.
  • Dinner: any menu option from previous dinners except day 3 of the Japanese diet.

Japan for 2 weeks

In case you are determined to achieve a more pronounced result and are confident that your psychological and physical resources are sufficient for this, follow the Japanese diet for 14 days.

In addition to the 7- and 14-day Japanese diet, a third version is also common - the 13-day Japanese diet. But don’t expect a sensation from it - the menu is subject to purely mathematical, not qualitative changes. That is, if you choose to double the seven-day main menu, the last day is simply "dropped"; the same goes for using the Japanese diet menu for 14 days.

If the 13-day Japanese diet has something special to do, it’s only psychologically - it’s conceivable that such a modest menu can be so tiring that it can even become significant one day.

Japanese diet: 7, 13 or 14 days have passed, what is the next step?

The main idea that defeats anyone who has gone through an ascetic diet from start to finish is to slam on the food immediately after the prescribed period has expired. But be careful, with this approach, the effect of the diet on it will diminish within a few days, because the deprived body will start to restore its fat reserves.

So remember all the suffering you have experienced and exit the diet with dignity, gradually increasing your portions and food composition. Carbohydrate starvation, often accompanied by a long-term rejection of the main source of available energy, requires special finesse.

Make up for your carbohydrate hunger by consuming moderate amounts of long-chain carbohydrates (grains, vegetables) and, if possible, avoid the "fast" carbohydrate calories represented by sweets, pastries, and fast food restaurants.

If at least a portion of the self-discipline that accompanies the Japanese diet remains in the end, the results of the dietary effort will remain.