For those who care about their weight: Japanese diet, menu for 7, 13 and 14 days

An effective diet should promote smooth and safe weight loss. It should be budgetary and the weight lost should not be returned. All of these requirements are met by a Japanese salt-free diet. That's why it's so popular. But if you follow the Japanese diet, there is a condition and it is necessary to achieve the desired result. This rule is the strict observance of all dietary items. Let's see them in detail in the following tables.

Summary of the Japanese Diet

  1. Duration- 7, 13 or 14 days.
  2. How is it different from other diets?- rigor, need for a firm intention, protein-based diet, low in calories.
  3. Budget: short.
  4. What result can be expected: weight loss from 5 to 8 kg.
  5. How often can you diet?: optimal - 2 times a year.
  6. Diet bonus: if you exit correctly, the result is stable for a long time.
  7. Contraindications: not for breastfeeding women, pregnant women, people with kidney, liver, stomach ulcers and gastritis.


The principle of the Japanese diet - moderate portions of protein-cellular products

The essence of the original Japanese diet reflects the whole philosophy of this people. Herein lies the idea of slowness for the sake of high results. The idea is to eat only low-calorie protein cell foods. Carbohydrates are kept to a minimum. There is a lack of resources for energy production. Under such conditions, the body naturally begins to use its own fat cells.

There is another aspect of the diet - the diet is not designed to replenish all the necessary trace elements and vitamins. This is why you can not diet for more than 14 days if there is no desire to make up for what was later lost in the hospital bed.

There is also a cultural and moral aspect. If you want to feel the real spirit of the country of the Rising Sun, then instead of spoons and forks, it is recommended to use sticks. With their help, you will not be able to eat much and fast.

By the way, the sticks are valued just for this property.With the help of chopsticks, you can effectively and beautifully deceive your body: Slow intake in small portions quickly creates a feeling of satiety. In fact, this is one of the main goals of the Japanese diet.

According to the rules, no more than 1200 kcal can be consumed per day, but a well-thought-out diet allows you to carry it comfortably, without severe hunger pangs.

origin of the name

There are two versions about the origin of the name. The first says that this weight loss system was developed by a nutritionist from Tokyo. The second version explains the name with the characteristics of the diet itself: such a simple and clear diet, where the measure is taken as a basis, could only be born in Japan.

The beginning of the diet is reminiscent of Japanese philosophy: in every job, give the best you can and you will have a guaranteed result. There is also the principle of minimalism: the Japanese prefer to eat in small portions and choose low-calorie foods.

According to Japanese nutritionist Naomi Moriyama,It's the principle of moderate portions that helps the Japanese stay long-livedall over the planet. Through research, Naomi found that compared to other nations, the Japanese eat 25% fewer calories. In their diet, foods such as chocolate, pastries, chips and butter are not popular.

Those who know little about the Japanese diet can assume that it is based on expensive seafood, rice and gourmet sauces. In fact it is not.

In the diet of the Japanese diet there are only boiled fish and eggs. No exotic and gourmet delicacies.

All products are easy to find in the nearest supermarket. Their cost does not affect the budget, but on the contrary even reduces the cost of food.


Next, look at the list of allowed and forbidden foods in the Japanese diet.

Approved Products Prohibited Products
Sour apples, pears, cherries, lemon Bananas and other sweet fruits
Cabbage, eggplant, carrots, zucchini Vegetables other than those permitted in the adjacent column
Fish fillet, beef and chicken fillet Fatty meats and fish, semi-finished products
Chicken and quail eggs
Low fat kefir, plain yogurt Milk, cream, cottage cheese
All kinds of pastries
Raw olive oil Salt, spices and sugar
Brewed coffee, green tea, water Alcohol, store juices, carbonated drinks

Basic rules

To get the result from the Japanese diet, you must follow the following rules:

  • Strictly follow the list of permitted and prohibited products, as well as the order of their use. You can not change their order.
  • Eliminate sugar and salt in any form and in any quantity.
  • Drink at least 1. 5 liters of water a day. The water should be at room temperature, without gas and other additives. You are allowed to drink 30-60 minutes before meals. Do not drink while eating.
  • Do not snack between main meals.
  • The last meal should be at least 3 hours before bedtime.
  • Strength sports are incompatible with the Japanese diet. They should be replaced with light stretching and exercise.
  • Get at least 7 hours of sleep.
  • Exit from the diet should be smooth.

Disadvantages and advantages

The diet has its objective advantages and disadvantages.Consider the benefits:

  • High performance. Weight loss only in the first week reaches 5-7 kg. They leave forever.
  • The diet contains many protein foods: fish and meat. A person practically does not suffer from hunger.
  • PRODUCT AVAILABILITY. All products are usually either already available or can be purchased at the nearest store.

There are also some disadvantages:

  • Maybe dizziness or weakness during the diet. This may be due to a lack of calories. If these symptoms are not episodic, but permanent, then you should stop dieting and switch to the usual diet.
  • With long periods of "Japanese" it does not hurt to take additional vitamins, as the diet is not sufficiently balanced.
  • The diet does not contain sources of carbohydrates. This can manifest as lack of energy, irritability or other forms of psychological distress.


The diet is contraindicated for the following people:

  • People suffering from hypertension, diseases of the gastrointestinal tract, liver and kidneys.
  • Weakened people.
  • Those who follow a therapeutic diet.
  • Pregnant woman;
  • Breastfeeding women.

The species and their characteristics

The Japanese diet is applied in 3 variations: 7 days, 13 and 14 days.

With a 7-day diet, fluids are removed from the body and fat loss will be minimal. Many prefer the choice of 13 days. This is the key time. It differs from the 14-day diet by only 1 extra day, otherwise it does not differ.

Menu for 7 days

breakfast Dinner Dinner
Monday Coffee without sugar and milk - americano
  • Chinese cabbage salad
  • A glass of tomato juice without salt and sugar
  • Boiled eggs - 2 pcs.
0, 25 kg. fish fillet. Method of cooking: steamed or boiled
  • American
  • Rye bread toast
  • 0, 25 kg. seafood fillet
  • cabbage salad
  • Boiled beef 100 gr
  • 1% kefir - 1 cup
  • American
  • Rye bread toast
Pumpkin. How to cook zucchini - frying in oil
  • 0, 2 kg. boiled beef
  • Boiled eggs - 2 pcs.
  • Chinese cabbage
Thursday American or espresso without sugar
  • 15 gr. cheese
  • 1 boiled egg
  • 0, 4 kg. boiled carrots
Apples - 2 pcs.
Friday Boiled carrots with juice of 1 lemon
  • 0, 4 kg. Steamed fish fillet
  • Tomato juice without additives - 1 cup
Apples - 2 pcs.
Saturday American
  • 0, 5 kg. Boiled chicken fillet
  • Salad with cabbage and carrot with vegetable oil
  • 2 eggs - boiled
  • cabbage salad
Sunday Green tea
  • 0, 4 kg. boiled beef
  • Fruits to choose from
Choose any dinner from the previous days except the 3rd day

Menu for 14 days

breakfast Dinner Dinner
Day 1 Coffee without sugar and milk
  • Chicken eggs - 2 pcs, way of cooking - boiling
  • boiled cabbage
  • Tomato juice without additives
0, 4 kg. boiled or fried fish fillet
Day 2 Sugar-free coffee and a slice of rye bread 200 gr. fish fillet. Cooking method - boiled or cooked
  • 0, 1 kg. boiled beef
  • A glass of kefir
Day 3
  • Coffee without sugar
  • Biscuit
Zucchini or eggplants
  • 0, 2 kg. unsalted boiled beef
  • raw cabbage
  • 2 boiled eggs
Day 4 Carrot salad dressed with lemon juice
  • 0, 4 kg. fish fillet. Method of preparation - boiled or fried
  • Tomato juice - a glass
0, 4 kg. any fruit
Day 5 Fresh carrots with lemon juice Boiled fish and a glass of tomato juice 0, 4 kg. any fruit
Day 6 Coffee without sugar
  • Boiled chicken - 0, 5 kg.
  • Salad of fresh cabbage and carrots in vegetable oil
  • Fresh carrots - 1 pc.
  • 2 boiled eggs
Day 7 Green tea 0, 25 kg. boiled beef
  • 0, 2 kg. boiled or fried fish
  • 2 eggs with fresh carrots
  • 200 gr. fruit
  • 1 glass of kefir
Day 8 Coffee without sugar
  • 0, 5 kg. boiled chicken
  • Salad with carrot and cabbage
  • 2 boiled eggs
  • 1 fresh carrot
Day 9 Fresh carrots with lemon juice
  • 0, 250 kg. boiled or fried fish
  • 1 glass of tomato juice
200 gr. any fruit
Day 10 Coffee without sugar
  • 50 gr. cheese
  • 3 pcs. carrots
  • 1 boiled egg
200 gr. any fruit
Day 11
  • Coffee without sugar
  • Slice of rye bread
Zucchini or aubergines fried in vegetable oil
  • 200 gr. boiled beef
  • 2 boiled eggs
  • Fresh cabbage in vegetable oil
Day 12
  • Coffee without sugar
  • Slice of rye bread
  • 200 gr. boiled or fried fish
  • Fresh cabbage in vegetable oil
100 gr. unsalted beef and a glass of kefir
Day 13 Coffee without sugar
  • 2 boiled eggs
  • Boiled cabbage in vegetable oil
  • A glass of tomato juice
200 gr. boiled or fried fish
Day 14 Coffee without sugar
  • 200 gr. fried or boiled fish
  • Fresh cabbage with olive oil
  • 200 gr. boiled beef
  • A glass of kefir
The effect of men losing weight on the Japanese diet


The results of the "Japanese" in each case are individual. Therefore, the results for the same period may differ. According to reviews, thanks to the Japanese diet for 14 days, people lose weight from 5 to 14 kg.

Also, 14 days of the scheme are tolerated by different people in different ways. It is easy for someone to follow all the conditions of the diet for 14 days, and one does not even reach 3 days. If you decide to try the Japanese diet yourself, then you should immediately keep in mind that it is very strict and sometimes difficult. However, all efforts will pay off.


There is a view that weight loss according to the "Japanese" is the longest. In other words, after such a diet, the lost weight does not return soon. On average, the effect lasts up to 3 years. However, this is not a reason to overeat immediately after leaving the diet. The Japanese diet should teach a person moderation in nutrition.