People in Japan live very long. Why is this? If you've lived for any length of time in Japan, you know that it's all about the diet. The Japanese diet has changed in recent years, but it's still among the healthiest in the world. There's no chicken-fried steak in Japan, which is either fortunate or unfortunate depending on how you look at it. From the health point of view, it's a good thing. Japanese people traditionally eat little red meat and almost no foods that contain saturated fats.


Traditional Japanese diet – known as one of the healthiest in the world – is based on a large variety of vegetables, tofu and fish. Rice is the main staple, but during dinner at fine restaurants, banquet meals and in many households it's eaten at the end of the meal, with pickles and soup. In Japan, raw, simmered and grilled techniques predominate, while frying is rare. When fried food is served, a few pieces are enjoyed along with other dishes, so the overall balance of the meal is healthy.The prevalence of water – both to grow vegetables and to sustain seafood in Japan’s rivers and seas, has blessed Japan with an abundance of fresh seasonal produce. This, combined with the belief that it is best to eat a wide variety of food of different colors during every meal, forms the basis of a healthy diet.
Many people in Japan eat fish daily. Fish contains omega-3 fatty acids, which are all the rage now in natural health products because they do so much for your body. Health benefits include improved brain functioning, help with growth and development, and most likely preventing serious health conditions like heart disease, arthritis and cancer.White rice, and especially white rice of the short-grain Japanese variety, is high in nutrients. Japanese also enjoy cooking red pepper, zucchini, peas, onion, tomato, carrot, spinach, sweet potato... They oftten cook these ingredients in soup or they simply eat steamed vegetables.

japanese diet


This diet can help you to maintain your weight for years if you continue with healthy lifestyle afterwards. If you follow this diet you will enjoy a better metabolism, together with the weight loss, thanks to progress made by cleansing effect and the detox. During the first week it is normal to lose about 8 to 9 pounds, and after you’re done with the Japanese diet – 16 to 17 pounds.

Day 1

Breakfast - black coffee or tea. 
Lunch - 2 hard-boiled eggs, romaine lettuce salad with olive oil, one fresh tomato. 
Dinner – 200 g broiled, steamed or boiled fish, romaine lettuce salad with olive oil.

Day 2

Breakfast - black coffee, one toast.
Lunch - broiled, steamed or boiled fish, romaine lettuce salad with olive oil.
Dinner – 200 g broiled beef steak, one low fat plain yogurt.

Day 3

Breakfast - black coffee.
Lunch - one hard boiled egg, 3 large fresh or boiled carrots with olive oil and lemon juice dressing.
Dinner - apples.

Day 4

Breakfast - black coffee. 
Lunch - one large root of parsnip or fennel, fried in olive oil, apples. 
Dinner - 2 hard-boiled eggs, 200 g broiled beef steak, romaine lettuce salad with olive oil.

Day 5

Breakfast - one fresh carrot, dressed with lemon juice. 
Lunch – 400g  large broiled, steamed or boiled fish, 2 cups of unsalted tomato juice. 
Dinner - broiled, steamed or boiled fish, romaine lettuce salad with olive oil.

Day 6

Breakfast - black coffee. 
Lunch – 500 g steamed or broiled chicken breast, romaine lettuce salad with olive oil or steamed carrots. 
Dinner - 2 hard-boiled eggs, fresh sliced carrot with olive oil and lemon juice dressing.

Day 7

Breakfast - green or black tea. 
Lunch – 200 g broiled beef steak, any fruits. 
Dinner - choose whatever you want from previous days except for day 3.

Repeat the above Japanese diet menu from day 8 to 14. During this time you may only drink water between your meals. It is important to drink at least 8 cups of water per day.This diet does not allow any salt, sugar, alcohol, bread and any other foods except for the ones in the menu. Do not repeat Japanese diet more that once a year as it may imbalance your metabolism.

Japanese Diet Secrets

Secret 1: Eat with your eyes: Japanese food isn't served on multiple, small pretty dishes or in bento compartments for nothing. By presenting food beautifully you're encouraged to first enjoy the meal with your eyes, slowing down to savour each bite. Result? Giving your brain time to recognise when you're full meaning not overeating. With it proved people eat up to 45% more than intended when served bigger portions, and in particular on one dish, it's a no brainer.

Secret 2: 80% full: Eating until you're 80% full ( known as Hara Hachibunme) is another way to stay trim. The idea is to eat more slowly and once you feel that you have reached 80% full, you should stop eating. If you've eaten slowly, your brain witll have a chance to catch up and remind your stomach that it is full, so don't forget to slow down.

Secret 3: More than 5 a day
Vegetables feature massively in the Japanese diet, at least 4 or 5 are served in a single meal. A world away from boring boiled cabbage, Japanese staples such as soy, mirin and dashi mean that you can get maximum taste from vegetables such as shiitake, daikon and seaweed without using oil, meaning minimum harm to the health.

Secret 4: Fresh fish
Omega-3 rich fish such as salmon, tuna, mackerel and sardines are all featured in the Japanese diet. Swapping artery clogging red meat for oily fish such as these will boost your heart's health.

Secret 5: Alternative protein
Soy bean products such as natto, tofu, edamame beans and soy sauce are a great vegeterian alternative to red meat because they have little or no saturated fat. Japanese meals usually feature at least one soy-based dish.

Japanese diet review:

'' I was on this diet 3 times in 5 years. First time it may be hard to get use to this way of eating especially if you to take a lot of sugar. But I managed to lose 8kg (17 lb) while on this diet.''
''My aunt managed to lose weight thanks to this diet. The secret of this diet is eating in small portions. Also, in my opinion you should do some sports or go to gym while on this diet.''
''This is second time that I am on this diet. Last time I lost 8 kg (17 lb) , I found it difficult at the beggining because I did not know how to make fish. But it was worth it!''

In order to appreciate the wonderful health benefits of a Japanese diet, one has to look at the components that make it and on how the Japanese traditionally eat. In a nutshell, the effectiveness of the Japanese diet as a weight loss tool is attributed to how the energy and nutrients of food is eaten in a compact and pleasurable way.

Consuming regular and moderate portions of healthy food is the key to this diet. Dishes are served separately on bowls and plates instead of on one big plate as Westerners are accustomed to. The result of this is that you can control how much you eat and just take little bites from each dish instead of being pressured to finish everything from a large plate.Along with the controlled portions is the quality of the food itself that is served, as well the method that is utilized to prepare the food. A traditional Japanese meal comprises of soup, a bowl of rice, and two to three side dishes that are commonly made up of vegetables and fish. With this combination, the average Japanese is known to eat 26% less calories than his or her Western neighbors.