Japanese Diet For 14 Days: Results, Menus And Table

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Japanese Diet For 14 Days: Results, Menus And Table
Japanese Diet For 14 Days: Results, Menus And Table

Japanese diet for 14 days

The Japanese diet has been one of the most popular weight loss schemes among Russians for a long time. This is not surprising, because it is possible to lose weight thanks to the Japanese diet quickly and without special financial costs. Due to the fact that the menu is drawn up correctly, extra pounds go away for a long time and do not return even after the diet is completed. However, the Japanese diet must be followed strictly, because this is the only way to achieve tangible results.


  • The essence of the Japanese diet for 14 days
  • Why is the diet called "Japanese"?
  • The rules of an effective Japanese diet
  • Products for the Japanese diet
  • The Japanese and Chemical Diabetics: What Do They Have in Common?
  • Japanese diet menu for 14 days
  • Pros of the Japanese diet
  • Cons of the Japanese diet
  • What results can you expect from the Japanese diet?

The essence of the Japanese diet for 14 days

The essence of the Japanese diet
The essence of the Japanese diet

The optimal duration of the Japanese diet is 2 weeks or 14 days. In this case, a losing weight person will need to eat foods that have a low calorie content. There are few carbohydrates per day, the main emphasis is on proteins.

For a full two-week course of weight loss, no more than 2,000 rubles will be spent. In this case, it will be possible to lose about 5-8 kg. However, you need to immediately tune in to the fact that the Japanese diet is strict, and requires a certain endurance from a person.

If, after completing the process of losing weight, you leave the diet according to all the rules, then the result will persist for a long time.

The Japanese diet has some limitations. For example, it is not recommended for pregnant women or nursing mothers to use it in practice. You can not adhere to the menu below for people suffering from gastritis or stomach ulcers, kidney and liver diseases, cardiovascular pathologies. But even if a person does not have serious health problems, before entering a diet, it is imperative to consult a doctor.

Why is the diet called "Japanese"?

Why is the diet called Japanese
Why is the diet called Japanese

Surely a person who first heard the phrase "Japanese diet" immediately imagines a menu with an emphasis on rice, soy sauce, seafood and other favorite dishes of this eastern country. In fact, only boiled fish and, possibly, boiled eggs will be on the menu to remind you of Japan. The diet does not imply any delicacy or exotic. All products are well known to Russians, which is an undoubted advantage of such a diet plan, since the risk of developing an allergic reaction is minimized. In addition, all products are freely available and are not expensive at all, so there will be no problems with finding ingredients for cooking.

Why the diet is called Japanese is difficult to say.

There are two versions of the origin of the name of the diet:

  • There is an assumption that the menu was compiled by nutritionists from a clinic in Tokyo.
  • According to another version, the diet is called Japanese because of the clear and simple scheme of its use. Adhering to the basic rules of dietary nutrition, a person will definitely get the desired result. This is very similar to the Japanese philosophy: give your best and you will be rewarded.

It is also known that the Japanese are very reserved in their food. They eat small meals, each of which consists of low-calorie foods. This principle is the basis of the diet. The famous Japanese nutritionist Naomi Moriyama believes that it is the moderate consumption of food by her compatriots that allows them to break all longevity records.

Naomi conducted a comparative analysis, as a result of which it was possible to establish that the Japanese consume on average 25% less kilocalories per day than residents of other countries. In the Land of the Rising Sun, butter, chocolate, chips and pastries are not popular. We can say that moderation in food is one of the features of culture. The same distinctive feature is inherent in the Japanese diet.

The rules of an effective Japanese diet

The rules of an effective Japanese diet
The rules of an effective Japanese diet

The Russians, unlike the Japanese, are not accustomed to restricting themselves in food, so it can be quite problematic for them to follow such a diet. Moreover, it is actually strict, although a person receives fats, proteins, and carbohydrates.

The source of carbohydrates are vegetables, fruits and rusks. Fats enter the body along with olive oil, fish and meat. A person will receive proteins from chicken, eggs, dairy products, fish and beef. There will be no disturbances from the work of the digestive organs, since the fiber necessary for the intestines is present in the diet in sufficient quantities. It is found in abundance in vegetables and fruits, which on some days you can eat almost without restrictions.

Also, while observing the dietary diet, a person is allowed to drink coffee and green tea. These drinks are not only great for toning up, but also a source of antioxidants. But for this you need to purchase only high-quality tea and coffee.

For Android devices, there is a convenient application - Japanese Diet, which provides its users with a different menu for every day. With it, it is convenient to make a shopping list and receive a variety of information about the diet. But this application has one drawback - it only works in English, although for most Russians this is not a problem.

Despite the fact that all the substances necessary for vital activity enter the body, their amount is very limited. Therefore, you cannot stick to the Japanese diet for more than two weeks. In addition, if, while adhering to the dietary scheme, you suddenly feel unwell, body aches or headaches appear, then you need to leave the diet. If possible, you should see a doctor.

When following the Japanese diet, it is very important to adhere to an adequate drinking regime. You need to consume at least 1.5-2 liters of clean water per day without gas. It's good if it is at room temperature. This will not only reduce the feeling of hunger by filling the stomach, but will also enable the intestines to perform their functions normally.

If you strictly follow all the rules of the Japanese diet, then losing weight in 14 days is quite possible. You cannot, at your own discretion, replace some products with others, even if they seem to be very similar. Unless you can replace a morning cup of green tea with a serving of coffee and vice versa. But adding sugar or milk to the drink is strictly prohibited. By the way, salt will also need to be removed from the menu, or seasoned with it in minimal quantities.

You can go to the table only three times a day instead of the usual 5-6 meals. Snacks are not included in the diet. The last meal should be no later than two hours before bedtime. Be sure to drink a glass of warm water on an empty stomach every morning. This will start metabolic processes, and also make it easier to endure the lack of breakfast.

The body must be prepared in advance before entering the diet. For about a week, you should stop eating sweets and fast food. At the same time, you need to begin to reduce portion sizes. The psychological attitude to the upcoming hunger strike is no less important. Perhaps it will give strength to the fact that after completing the diet (subject to all the rules), it will be possible to get rid of at least 5 kg.

Products for the Japanese diet for 14 days

Products for the Japanese diet
Products for the Japanese diet

The list of necessary products must be studied in advance so that there is no need to replace some component with another. Moreover, this will negatively affect the results of the diet.


  • A pack of green tea that must not contain any additives or flavors.

  • A pack of ground or whole grain coffee. The only condition is that the coffee must be of high quality.
  • A liter of tomato juice.
  • A liter of kefir, which must be fresh.

Vegetables and fruits:

  • Two fork of white cabbage. Cabbage should be of medium size.
  • A pound of zucchini and eggplants.
  • Two to three kilograms of carrots.
  • One kilogram of any fruit. Only bananas and grapes are banned.
  • Two lemons.

Meat and fish:

  • A kilogram of lean beef pulp.
  • A kilogram of chicken fillet.
  • Two kilograms of sea fish fillets.

Other products:

  • 20 chicken eggs.
  • 0.5 liters of extra virgin olive oil.

The Japanese and Chemical Diabetics: What Do They Have in Common?

what do they have in common
what do they have in common

If we draw analogies between the Japanese diet and other diet schemes for weight loss, then it is as close as possible to the "chemical" diet. The latter was proposed by the American physician Osama Hamdiy and is intended for the treatment of obesity in people with diabetes.

The Japanese diet also involves a sharp restriction of carbohydrate foods, but at the same time an increase in protein foods in the menu. This allows the body to start certain chemical reactions that are aimed at burning fat. In this case, new deposits do not appear.

However, the diet of Osama Hamdiy is different in that the amount of food eaten is not limited to any portions. In this case, losing weight can engage in physical exercise, but he will not feel exhausted. In turn, the Japanese diet involves eating a fairly monotonous food, but it is not very long. It takes 14 days to reduce your clothing size by about 2 points.

Japanese diet menu for 14 days

Japanese diet menu for every day
Japanese diet menu for every day
  1. The first day:

    • There is no breakfast as such. In the morning, after a glass of water, it is allowed to drink empty coffee.
    • For lunch, they eat boiled cabbage, 2 boiled chicken eggs and wash it down with a glass of tomato juice.
    • Dinner should consist of fish (200 g). It can be boiled or fried.

  2. Second day:

    • For breakfast you can have coffee without any additives and a slice of rye bread.
    • For lunch, cabbage is boiled again, which is supplemented with 200 g of boiled or fried fish. Cabbage is seasoned with vegetable oil.
    • Dinner is represented by a glass of kefir and boiled beef (100 g).
  3. Day three:

    • For breakfast, they again drink empty coffee, which can be supplemented with biscuit biscuits or a piece of rye bread.
    • Dine with zucchini or eggplant, which is fried in oil. The number of vegetables can be unlimited.
    • Dinner consists of raw cabbage with vegetable oil, boiled beef without salt (200 g) and 2 boiled eggs.
  4. Day four:

    • Fresh carrots are allowed for breakfast. You can grind it and fill it with lemon juice.
    • For lunch, they eat 200 g of fish (boiled or fried), washed down with a glass of tomato juice.
    • Dinner consists of any fruit, but their volume is limited and is 200 g.
  5. Day Five: This day completely repeats the menu of the fourth day.
  6. Day six:

    • You need coffee for breakfast.
    • For lunch, you should boil a pound of chicken breast without adding salt. The garnish is a salad of fresh cabbage and carrots with vegetable oil dressing.
    • For dinner, you can eat carrots and two boiled eggs.
  7. Day seven:

    • Breakfast is missing. Instead, drink a glass of green tea.
    • Lunch consists of 200 g of boiled beef.
    • Dinner with fruit (200 g). Alternatively, you can diversify the menu with fresh carrots with vegetable oil and 2 eggs, or 200 g of fried fish, or 200 g of boiled beef. Any of the listed sets of products should be supplemented with a glass of kefir.
  8. Day eight:

    • Breakfast, as usual, consists of a glass of coffee.
    • For lunch, eat half a kilo of boiled chicken breast, which is complemented with a side dish of fresh cabbage with vegetable oil.
    • Have dinner with a couple of eggs and carrots with butter.
  9. Day nine:

    • For breakfast, you need to grate the carrots and season it with lemon juice.
    • At lunchtime, they drink a glass of tomato juice and eat a piece of boiled or fried fish (200 g).
    • Dinner consists of fruits (200 g).
  10. Day ten:

    • In the morning you only need to drink a glass of coffee without additives.
    • For lunch, you are allowed to eat 3 small carrots, cheese (50 g) and a boiled egg. The carrots can be grated and seasoned with vegetable oil.
  11. Day eleven:

    • Breakfast consists of a slice of rye bread and a glass of coffee.
    • For lunch, you can fry zucchini or eggplant in oil. It is allowed to eat as much as you want.
    • For dinner, boil beef (200 g), 2 eggs and make a cabbage salad with vegetable oil dressing.
  12. Day twelve:

    • They have breakfast again with a slice of rye bread and a glass of coffee.
    • At lunchtime, it is allowed to eat boiled or fried fish and supplement it with fresh cabbage salad with vegetable oil.
    • Dinner consists of a glass of kefir and boiled beef (200 g).
  13. Day thirteen:

    • Breakfast is represented by a glass of sugar-free coffee.
    • For lunch, boil 2 eggs and cabbage, wash down the dish with tomato juice.
    • Have dinner with a piece of fish, which can be fried or boiled.
  14. Day fourteen:

    • For breakfast, they again drink only coffee.
    • Dine with fish and fresh cabbage salad with oil.
    • For dinner, you are allowed to eat boiled beef weighing 200 g and wash it down with a glass of kefir.

It is believed that the Japanese diet is exactly the method of losing weight that gives the most lasting result. It can persist for 3 years or more. However, in order to achieve the desired weight, you need to not only hold out on a diet for 14 days, but also monitor your diet in the future. The main rule is moderation in food and a choice towards natural, healthy products. This is what the Japanese diet teaches.

Pros of the Japanese diet

Pros of the Japanese diet
Pros of the Japanese diet

The benefits of the 14-day Japanese diet are numerous, which is why this eating pattern is so widespread among the masses.

The objective advantages of the Japanese diet are the following:

  • The result of using the Japanese diet is very tangible. In two weeks, you can get rid of 5-8 kg.
  • If, after completing the diet, adhere to proper nutrition and eat in moderate portions, then the result obtained can be maintained for an unlimited period of time.
  • During the diet, the body is released from toxins. They go away due to the fact that there are no unhealthy food products in the diet, and fiber and large volumes of fluid continue to flow. This contributes to a high-quality bowel cleansing.
  • Diet saves budget. Unlike most other dietary food schemes, the Japanese diet does not require any special financial costs.
  • Many adherents of the Japanese diet note that after it the complexion improves, fine wrinkles disappear, nails become stronger, and hair stops falling out. It is possible that this effect is due to the high-quality cleaning of the body.
  • With a smooth entry and with a gradual exit from the diet, a person's well-being is not disturbed and dietary restrictions are more easily tolerated.
  • The diet menu does not contain foods that are difficult to find in the market. All of them are freely available all year round.
  • The Japanese diet consists of foods that do not pose a risk to European people in terms of allergies.

Cons of the Japanese diet

Cons of the Japanese diet
Cons of the Japanese diet

Having decided to lose a few pounds using food restrictions, you need to study all the disadvantages of the Japanese diet in advance. This is very important as it will prevent health problems.

Among the disadvantages of the Japanese diet, the following factors can be noted:

  • The Japanese diet is very strict, it can be difficult to maintain it without preliminary preparation, both psychological and physiological.
  • The menu consists of three main meals, with little to no breakfast and no snacks at all. Therefore, the feeling of hunger will pursue a losing weight person constantly.
  • The set of products for 14 days is rather monotonous.
  • The Japanese diet is not balanced in essential nutrients, so sticking to it for more than 14 days can be hazardous to your health.
  • This weight loss system is not suitable for everyone and has certain contraindications. In addition to the fact that it cannot be used by people with diseases of the digestive system, such a menu is unacceptable for renal and heart patients.

What results can you expect from the Japanese diet?

What results can be expected
What results can be expected

The impact that the Japanese diet has on the body of each person is strictly individual. Therefore, the results obtained after 14 days will differ. If you rely on the reviews of people who have tried the Japanese diet on themselves, then we can say that the average weight loss in two weeks is from 5 to 14 kg.

Moreover, diet tolerance also differs from person to person. Some easily overcome all 14 days of partial abstinence from food, while others are not able to overpower even 3 days of the diet. Therefore, if it was decided to try this technique on yourself, you need to tune in in advance to the fact that it is very difficult. But the result is worth the effort.

Aliya. I followed the Japanese diet for 14 days while on vacation. As a result, she lost 10 kg, but three of them soon returned. After that, my weight stopped, and I did not gain any more, but maybe the exercises in the gym helped me with this. In any case, the diet suited me.

Vika. I have been sitting out for the last 3 days on a Japanese diet. Hunger doesn't bother me much, but I had eaten a little before, especially two weeks before the diet. It took me 4 kg, everything is fine. The most difficult thing in this diet is to eat boiled cabbage, which makes me sick. But the result is worth a little patience.

Natasha. I really like the diet, I use it every 6 months and confidently keep my weight at around 60 kg. The feeling of hunger is severely tormented only in the first 2-3 days, then it becomes easier. The result is tangible - minus 6 kg in 2 weeks. This is very good for me. Diet definitely helps.

Inga. I can lose 7 kg in 1 course. This is very cool, but the diet itself is terrible. The first three days are not able to think about anything at all, except for food. It helps me a lot that the morning starts with coffee. This is my favorite drink, thanks to which I generally chose the Japanese diet. If the fat goes away, then you can endure everything.


The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).


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