Japanese diet 14 days. Weight loss menu for 7 and 13 days

Japanese cinema and animation amaze with their authentic atmosphere, fantastic images, incredible beauty and harmony of Japanese women. The Japanese are recognized as the most slender people in the world.

The secret is not only in the lean national identity, but also in the moderation of portions and a healthy diet. One name "Japanese diet" is already intriguing.

What does it take to turn into a fragile geisha? Let's figure it out!

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

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

Those who try will be rewarded - it is reminiscent of the path of the samurai.

The Japanese diet for 14 days (original version) is known all over the world, whose list of products is available and moderate. Japanese nutritionist Naomi Moriyama claims that low-carbohydrate foods and moderate portions help maintain youth and longevity.

According to Moriyama's research statistics, the population of Japan consumes 25% fewer calories than other nations. Fatty foods, fatty foods and the use of butter on an industrial scale are not popular in the country. Healthy food and small portions are a hallmark of Japanese culture.

This principle corresponds to the menu of the Japanese diet for 7 days or 2 weeks, despite the differences in ingredients with the diet of the inhabitants of the land of the rising sun.

japanese diet for weight loss

In this article we will analyze:

  • principles dictated by the Japanese diet for weight loss;
  • advantages and disadvantages of the approach;
  • which for health reasons are not suitable for the Japanese diet for weight loss;
  • basic menu for 7 and 14 days;
  • whether it is worth sticking to the method.

Samurai rules of the Japanese diet

In order for the Japanese diet of 7, 13, 14 days to be effective, you must follow the rules:

  • preliminary preparation - a week before the start give up fast food, fatty foods, sweets, salty foods;
  • complete exclusion from the diet of salt, sugar, spices, sauces;
  • thorough chewing of food for satiety;
  • the pre-compiled menu for the Japanese diet is strictly adhered to during the selected period (7, 13, 14 days);
  • it is forbidden to change the order on the days of the diet;
  • after waking up drink a glass of warm water;
  • coffee can be replaced with green tea;
  • adherence to the drinking regime - at least 2 liters of still water. The breakdown products of animal proteins are removed and fill the stomach, suffocating hunger;
  • replacing ingredients or adding unwanted products under ban;
  • the frequency of application of the method is 2-3 times a year. The reason is the high level of stress for the organism;
  • the exit from the diet should be smooth so that the lost body fat does not return;
  • The Japanese diet for weight loss uses protein foods as the main source. A small amount of carbohydrates in the form of crackers and fiber, and fats from unrefined type of oil is used as a topping for salads, meat and fish.
Japanese diet plan for weight loss

In its diet, a strict Japanese diet contains all macronutrients, albeit with caution. In this regard, the method cannot be described as balanced, so the Japanese diet is observed for 7 to 14 days, so as not to harm health.

Even in two weeks, a protein diet can reduce vitality, cause apathy and headaches due to the small amount of carbohydrates in the diet. At the first signs of serious illness, it is recommended to consume complex carbohydrates or completely abandon the diet.

Characteristics of a strict Japanese diet for weight loss

The first association with the name "Japanese diet" - in 14 days the menu turns into eating sushi, rice and curry for breakfast, lunch and dinner every day, but in limited portions. In reality, there are several characteristics of the approach:

  • small portions;
  • amount of caloric intake - 800 kcal;
  • food strictly 3 times a day, without snacks;
  • 14 days is the maximum period;
  • exclusion of salt.

The essence of the child

The basic rule - the Japanese thirteen-day diet limits the intake of sugar in any form, salt and carbohydrates. In 7, 13 or 14 days you can lose up to 8 kg of extra pounds. Lack of macro and microelements can cause serious disturbances in the functioning of the organism, so it is extremely undesirable to stay on the approach longer.

japanese diet for weight loss

There is a Japanese salt-free diet that lasts 13 days because Easterners find that number lucky. However, in Europe, the figure is perceived differently, so due to suspicion and practicality, weight loss takes 7 or 14 days.


The Japanese diet of a week or two is considered difficult and has a number of contraindications:

  • with hypertension, heart disease, blood vessels;
  • diabetes;
  • thyroid disorders;
  • during pregnancy and lactation;
  • gastrointestinal diseases of any complexity, kidney diseases;
  • when you play sports;
  • hard physical and mental work.
Contraindications to the Japanese diet

When it comes to quickly removing the weight gained during the feast, it is recommended to give preference to fasting days - this practice will not harm health, relieve digestion and get rid of the collected water during the ceremony.


At the moment, the Japanese salt-free diet for 7 and 14 days is becoming increasingly popular. What attracts the method:

  • the effectiveness of weekly weight loss;
  • removing water from the body;
  • ease of eating and affordable budget ingredients.

The first results of the Japanese diet are impressive. At this time, there is maximum weight loss due to the release of "ballast" from the water due to the exclusion of salt and minimal carbohydrate consumption. In the second week, the weight does not disappear so actively, because there is no more excess water. Little energy is obtained from food, so the organism is forced to break down its own fats.

However, along with fat, muscle tissue is also broken down. With long-term maintenance, in addition to deteriorating health, body quality will leave much to be desired. It is worth considering whether it is worth it.


A Japanese diet low in carbohydrates and without salt is not without consequences. Disadvantages of the method:

  • excessive caloric deficit in the diet (800 kcal) slows down metabolism;
  • exacerbated chronic diseases;
  • restriction of micro and macro elements disrupts the full functioning of the body;
  • high levels of stress for functional systems;
  • coffee instead of breakfast burdens the work of the heart and blood vessels;
  • a meager and limited menu exerts psychological pressure, which is fraught with breakdowns;
  • systematic feeling of hunger, which reduces concentration;
  • high fatigue, irritability, apathy, decreased efficiency, dizziness;
  • a sudden return to a normal diet restores lost pounds with weight gain.
flaws of the Japanese diet

Recommended and prohibited products

As romantic as the name of the weight loss method may sound, it will not be exotic. The products included in the Japanese salt-free diet are known to Europeans. Ingredients are available at the supermarket or store and are affordable.

Meat and fish dishes with vegetables as a side dish are common. But excluding salt and spices, bread, cereals and pasta becomes a psychological test.

List of allowed products for compiling menus:

  • proteins - 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%;
  • dark bread croutons;
  • fiber (vegetables) - carrots, cabbage, zucchini, eggplant, parsnip root;
  • fats - unrefined oils (olive, vegetable);
  • fruits - green apples and pears, citrus fruits.
Japanese vegetable salad

Food ingredients that are not included in the list remain prohibited.

Menu in 7 days

The menu of the Japanese diet for 14 days has a limited set of foods, a table of specific diet will help you see it clearly.

Method of product preparation: steamed, cooked, baked. Baking off.

Japanese diet for 14 days: briefly about the main thing

If the first week was given without any problems and your health condition allows you to continue, then in the second week the menu is repeated for the first seven days or the menu seems a bit more varied.

Japanese beef steak

Menu for 14 days

It is forbidden to reschedule meals or days.

14-day shopping list for Japanese diets

For easier reference, here is a list of food baskets for a two-week meal:

  • coffee (ground or in beans) - 1 package;
  • green tea (without flavorings, additives) - 1 package;
  • 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;
  • carrot - 3 kg;
  • zucchini, eggplant - 1 kg;
  • apples, pears, citrus - 2 kg;
  • tomato juice - 1 liter;
  • kefir 0, 1-1% - 1 l;
  • lemon - 2 pcs. ;
  • rye bread - 1 loaf (dry in the oven).
Japanese diet plan per day

Japanese diet for a month

Due to the monotony of the diet and low calorie content, it is not practiced for more than 14 days. At least in common sense.

Preparatory phase and output

The duration of the preparatory phase is one week. The use of salt is minimized, sweets, flour, pickles, canning, fruits and berries, dairy products are excluded.

The day before the start, a day of fasting is held on one product - this will allow the body to adjust to small portions and calories. Warm water will help to alleviate the feeling of hunger, and thorough chewing of food contributes to satiety.

If you abruptly return to a normal diet, it will cause stress to the body, overload the digestive tract and restore lost weight. Therefore, the exit from the Japanese diet is organized in accordance with the principles of proper nutrition. Indicative menu:

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

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

Why you should not choose the Japanese diet

The Japanese diet does not create the habit of proper nutrition due to its short duration, which is fraught with breakdown. Lack of healthy dietary rules leads to breakdowns. If you do not stick to the previous menu to leave the Japanese diet, then the lost weight will return with the increase, time and health will be lost.

The best solution is to choose a methodology that will teach you how to eat properly and become a way of life. This can be a paleo diet or the elementary creation of a daily calorie deficit with an increase in the amount of protein foods.

Japanese diet tips for weight loss

The weight loss format is a personal choice of each person. But before you do that, you need to think not only about the realism and feasibility of the set goals, evaluate the possibilities and weigh all the advantages and disadvantages. Remember that health is given for life.


You’ve probably noticed that the Japanese are mostly healthy people, known for their longevity. Did you introduce the Japanese to being overweight? Rarely.

In Japan, it is common to eat more low-calorie foods compared to other parts of the world.

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

Japanese diet for 13 days: menu for every day, a hundred

Concerned about their health, people strive to improve their diet, lead a healthy lifestyle and spend more time outdoors. For those striving for ideal weight, different diets are suitable.

You can fight excess weight with the help of the Japanese version of the diet, which is scheduled for exactly 13 days.

The article will discuss the advantages and disadvantages of this approach, contraindications and possible side effects.

What is the Japanese diet for 13 days

The Japanese diet is a short course of nutrition designed for a certain period, ie 13 days. This strict weight loss system has nothing to do with the usual diet of the Japanese. The name belongs to the old Slavic samurai of Japanese blood, who did not succumb to the misfortunes and destruction that befell them.

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

Many well-known products are under the strictest ban on consumption.

If you fall into a delicacy forbidden by the diet, you can get a not very expected end result, or not wait for the real effect at all.

Japanese diet rules for weight loss

Be sure to exclude foods and supplements from your 13-day diet such as:

  • salt and other flavors;
  • carbohydrate confectionery and bakery products;
  • alcoholic beverages of any strength;
  • delicious desserts and all sweet

The whole period that will have to take place, it is necessary to eat certain foods. They cannot be replaced, even if the products look identical. Portion volumes are also strictly dosed. You cannot reduce or increase the number of ingredients. Everything must be done strictly according to plan.

The Japanese 13-day diet is implemented in 3 phases:

  1. Excess salt is removed from the body thanks to specially selected food products. That's why excess fluid comes out. At this stage, swelling of body parts is significantly reduced, blood circulation and metabolic processes in the body are improved.
  2. The burning of fat reserves begins to occur due to the reduction of the amount of energy supplied by food. But metabolic processes function at the appropriate level, because it has enough fluid and vitamins.
  3. There is an addiction to food in small portions, there is even pleasure from a certain menu. The abdomen tightens and significantly decreases in size, becoming flat. This is followed by burning calories throughout the body.

Japanese diet menu

All 13 days of the Japanese diet you have to stick to three meals a day. What you need 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 (from boiled heads) in vegetable oil, 200 g of tomato juice Fish
2 Strong coffee and a small cracker Vegetable-based salad + cooked fish 100 g of boiled beef and about one cup of kefir
3 Coffee and crackers Zucchini cooked in butter a couple of eggs, boiled beef with fresh cabbage seasoned with vegetable oil
4 Coffee egg, 3 medium carrots and 10 g of cheese with natural milk Any fruit
five Raw carrot seasoned with a quarter of lemon juice Fish + 200 g tomato juice Fruits
6 Coffee Chicken and carrot and cabbage salad 2 eggs, raw carrots, finely chopped and soaked in vegetable oil
7 Tea 200 g of cooked beef + fruit Any previous dinner except the 3rd day option
8 Black coffee Salad of half a chicken, carrots with vegetable oil 2 eggs, 200 grated carrots in vegetable oil
nine A small raw carrot with the juice of a quarter of a lemon Fish + 200 g tomato juice Fruits
10 Strong coffee raw egg, a couple of large carrots in butter, 10 g of soft cheese Fruits
eleven Coffee + crackers 1 fried zucchini 2 boiled eggs, 200 g of boiled beef, fresh cabbage salad with vegetable oil
12 Coffee + crackers 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

Meat should be grilled or baked in the oven, you can also steam or cook. It is impossible to use spices, even salt, when preparing meat products. Skin and grease are cleaned before cooking.

How to get out of the diet

Despite the fact that the diet is designed in just 13 days, you need to be prepared for the fact that you will have to refrain from consuming some foods for much longer. If you switch to a previous diet, you can get a metabolic disorder and gain extra pounds again.

See also: Fractional diet for a week's weight loss menu for women

During the Japanese diet, salt is excreted from the body in large quantities, the body begins to adapt to work in an unusual way for him. Acute intake of salt and other unusual substances in the body can lead to banal poisoning. To get out of your diet properly and not upset your body, follow these rules:

  1. The first few days are worth keeping the same diet. The only difference is that now you can choose the menu yourself, or choose dishes from any day spent on a diet. In addition, you need to add to the diet a small portion of one product, which is necessarily present in the daily diet and which you want the most.
  2. Eat in small portions. In that case, the amount may increase a little, but try not to stretch your stomach.
  3. You need to drink as much fluid as possible. Moreover, you need to get your body used to clean water for life.
  4. The diet should gradually include the most delicious and dietary dishes that have an extremely healthy effect on the body.
  5. The easy transition to the main daily menu should take at least a week, and ideally 13 days.
how many days to lose weight on the Japanese diet

Benefits of a child

The benefits of this diet can be called:

  • Fast weight loss. It is quite possible to lose 8-10 kg in 13 days.
  • Removal of excess fluid and edema. Ideally helps prevent cardiovascular disease.
  • Excluding salt from the diet for 13 days will allow the body to get rid of the desire to use it in the future, which has a positive effect on health and well-being.
  • Protein and plant foods perfectly strengthen the immune system and allow you to stay healthy and lean for a long period of time.

Diet against

Disadvantages of a diet designed for 13 days include:

  • Not a varied and unbalanced diet. During the entire period of the diet, it is necessary to take additional multivitamin complexes.
  • Three meals a day is not common 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.
  • With the wrong approach to the diet or violation of the points stated in it, the effect may not be positive.
side effects of Japanese diet

Side effects and contraindications

The Japanese 13-day diet can be very difficult for many people, so you should consult a nutritionist and your healthcare professional before using it.

It is strictly forbidden to keep a Japanese child for 13 days with the following persons:

  • pregnant and young breastfeeding mothers;
  • persons under the age of 18;
  • people who are under great physical and emotional stress;
  • people engaged in active mental work;
  • persons with a number of chronic diseases, including cardiovascular, renal, hepatic and others;
  • during illness and loss of strength, for example, with flu, colds, SARS and other ailments.
japanese diet soup

The Japanese diet has been designed for quite a long time. To begin to adhere to the child she suggests, you should clearly understand the goal and how to achieve it.

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

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

Japanese diet: the most correct menu

Day 1

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

Day 2

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

Day 3

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

Day 4

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

Day 5

  • Breakfast: carrot spiced with lemon juice.
  • Lunch: fried or boiled fish, a glass of tomato juice or fresh large tomatoes.
  • Dinner: fruit.

Day 6

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

Day 7

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

Japanese for 2 weeks

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

In addition to the Japanese diet of 7 and 14 days, its third variant is also common - the Japanese diet of 13 days. But don't expect a sensation from that - the menu is subject to purely mathematical, not qualitative changes. That is, if you choose the option to double the basic seven-day menu, the last day simply "falls out"; the same happens when you use the Japanese diet menu for 14 days.

If the Japanese 13-day diet has any special meaning, then only psychological - it can be imagined that such a modest menu can be so tiring that even one day becomes significant.

Japanese diet: It's been 7, 13 or 14 days, what's next?

The main thought that overcomes the one who has gone through the ascetic diet from the beginning to the end is to throw in the food as soon as the prescribed period expires. But be careful, with this approach, the effect of the diet on him will disappear in just a few days, because the body that has suffered from deprivation will begin to replenish fat reserves.

Therefore, remember all the suffering you have experienced and come out of the diet with dignity, gradually increasing the portions and composition of food. Carbohydrate starvation, often accompanied by long-term rejection of the main source of available energy, requires special delicacy.

Make up for your cravings for carbs by consuming long-chain carbs in moderation (grains, vegetables) and avoiding the "fast" calories of carbohydrates represented by sweets, pastries and fast foods as much as possible.

If at least part of the self-discipline that has accompanied the Japanese diet remains with you even after its completion, the result of the dietary efforts will be preserved.