General Practice 2022

Japanese Diet: How it works and 7-day menuá

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Japanese Diet: How it works and 7-day menuá
Japanese Diet: How it works and 7-day menuá

The Japanese diet is a type of diet that prioritizes the intake of small portions of food at meals, few meals a day, with low consumption of milk and dairy products, sugar, fatty and industrialized foods.

This 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 fluid from the body and accelerate metabolism, promoting weight loss.

Because 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

The Japanese diet consists of only 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 tea is 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 soybeans, tofu, miso, natto or edamame;
  • Grain,such as rice, bread and pasta;
  • Fresh fruit,such as papaya, tangerine, orange, kiwi, pineapple or banana;
  • Vegetables,such as spinach, cabbage, Chinese cabbage, radish, 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 to avoid

Foods that should be avoided in the Japanese diet are mainly:

  • Dairy,such as milk, yogurt or cheese;
  • Red meat with a lot of fat, such as steak, flank steak, lamb or lamb;
  • Excess fat such as margarine, cooking oils such as soy, sunflower, ready-made sauces;
  • Sweetened foods,such as breakfast cereal, cereal 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:


1st Day

2nd Day

3rd Day

4th Day


1 cup unsweetened green tea + 1 egg omelet + 1 kiwi 1 cup of unsweetened coffee + 1 dessert plate of salad with leaves, tomato seaweed and 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 coffee without sugar + 1 omelet with 1 egg, tomato and parsley + 1 banana


1 dessert plate filled with sauteed cabbage, carrots, peppers, tomato + 1 grilled tilapia fillet + 2 tbsp rice soup Lettuce, arugula, cucumber, tomato, watercress and cilantro salad at will + 1 medium grilled chicken fillet + 1 tangerine 1 yakissoba meal dish 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, chard and zucchini sautéed + 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 of noodles + 1 grilled boyfriend fillet 1 dessert plate full of steamed cabbage, cauliflower and carrots + 1 piece of roasted salmon + 1 tablespoon of cooked rice 1 dessert plate full of soy salad with tomato, cucumber, bean sprouts + 1 grilled chicken fillet + 1 tbsp cooked rice

This is just a model of the Japanese diet that varies according to the preferences and caloric expenditure of each one. As 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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