Japanese diet: how it works and 7-day menu

The Japanese diet is a type of diet where you should eat few meals, consume small portions of food, in addition to avoiding dairy products, sugar, fatty and processed foods.

It is a diet rich in fresh vegetables, soy, fish and seafood that helps the intestines function properly, eliminates excess fluid from the body and helps control hunger, promoting weight loss.

However, there are still no studies that prove the benefits of the Japanese diet for weight loss. Therefore, when deciding to go on a weight loss diet, it is recommended to consult a nutritionist who will assess the person’s health status and plan a diet according to individual nutritional needs.

How to make

During the Japanese diet, you should only eat 3 meals a day: breakfast, lunch and dinner. These meals are mainly made up of fresh vegetables, eggs, fish, soy and seafood.

Furthermore, it is important to drink at least 2 liters of water per day to stay hydrated and help control hunger. It is also recommended to drink unsweetened teas throughout the day, such as green tea, matcha and black tea, for example. example.

Japanese diet care

Because it is very restrictive and has very few calories, this diet can cause problems such as dizziness, weakness, malaise, changes in blood pressure and hair loss, when followed for more than 7 days.

This diet should not be followed by women who are pregnant or breastfeeding. It should also not be done by children and people with changes in eating behavior, such as binge eating, anorexia or bulimia.

Furthermore, there are still no studies that prove the benefits of the Japanese diet for weight loss. Therefore, when deciding to go on a weight loss diet, it is advisable to consult a nutritionist who will assess your health status and plan a diet according to each person’s nutritional needs.

Allowed foods

The foods that can be consumed during the Japanese diet are mainly natural and little processed, including:

• Fish and seafood, such as tilapia, sea bass, boyfriend, shrimp, squid or octopus;
• Soy and derivatives, such as soy, tofu, miso, natto or edamame;
• Some cereals, such as rice and pasta;
• Fresh fruits, such as papaya, tangerine, orange, kiwi, pineapple or banana;
• Vegetables, such as spinach, cabbage, bok choy, radish, pickled vegetables, peppers, tomatoes, bean sprouts or eggplant;
• Seaweed, which can be consumed raw or cooked;
• Drinks, including water and teas.

Although they are not part of the Japanese diet, small amounts of red meat, chicken and eggs can be included in this diet.

Japanese diet menu

The following table provides a 7-day menu for the Japanese diet:

This is just a model of the Japanese diet that varies according to each person’s preferences. As it is a very restricted eating style, the Japanese diet should be followed for a short period of time and, preferably, with the help of a nutritionist.

Foods that should be avoided

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

• Dairy, such as milk, yogurt, butter and cheeses;
• Red meat with a lot of fat, such as picanha, skirt steak, mutton or lamb;
• Excessive fat, such as margarine, soy and sunflower oil, ready-made sauces;
• Foods with sugar, such as breakfast cereals, cereal bars, sweets in general and soft drinks.

In the Japanese diet, it is also recommended 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 the weight loss process.