14 days Japanese diet plan

N​eed a diet gives a guaranteed and long-lasting result? T​he traditional Japanese meal plan to lose weight is an inexpensive meal plan for 2 weeks.

14-day diet plan for weight loss is strict:

It and cannot be changed. Alina Petre reports on healthline.com that the products should be eaten during the determined days in the given sequence. Follow all the diet rules. For better result, do not forget about regular workouts. Good luck!

14 days Japanese meal plan

This is a 14-day diet with a strict meal plan published on thekoreandiet.com. It does not tolerate any slight changes neither in its regime nor ration. If you need more budget way of losing weight, another choice can be kefir meal plan.

Do you want to see the result?

Thus follow the Japanese weekly diet plan:

First day
  • Breakfast: coffee with no sugar and milk.
  • Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
  • Dinner: 200 g of scalded or fried fish.
Second day
  • Breakfast: a loaf of rye bread and coffee with no sugar.
  • Lunch: 200 g of scalded or fried fish, fresh cabbage (burn calories with cabbage) with vegetable oil.
  • Dinner: 100 g of boiled beef with no salt and a glass of kefir.
Third day
  • Breakfast: a loaf of rye bread, coffee with no sugar.
  • Lunch: courgettes/aubergines fried with vegetable oil, quantity does not matter.
  • Dinner: 200 g of boiled beef with no salt, raw cabbage with vegetable oil and two boiled eggs.
Fourth day
  • Breakfast: fresh small sized carrot with one lemon juice.
  • Lunch: 200 g of scalded or fried fish and a glass of tomato juice.
  • Dinner: 200g of any fruits (see the bright red fruit smoothie recipes).
Fifth day
  • Breakfast: fresh small sized carrot with one lemon juice.
  • Lunch: boiled for 30 minutes fish and a glass of tomato juice.
  • Dinner: 200g of any fruits.
Sixth day
  • Breakfast: coffee with no sugar.
  • Lunch: 500g of boiled chicken with no salt with a salad made of fresh cabbage and carrots with vegetable oil.
  • Dinner: fresh small sized carrot with vegetable oil and two boiled eggs.
Seventh day
  • Breakfast: green tea.
  • Lunch: 200 g of boiled beef with no salt.
  • Dinner: 200g of any fruits/ 200 g of scalded or fried fish/ two boiled eggs with fresh carrots and vegetable oil/ cooked beef and one glass of kefir.
Eighth day
  • Breakfast: coffee with no sugar.
  • Lunch: 500g of boiled chicken with no salt and a salad made of carrots and cabbage with vegetable oil.
  • Dinner: fresh small sized carrot with vegetable oil and two boiled eggs.
Ninth day
  • Breakfast: medium size carrot with lemon juice.
  • Lunch: 200 g of scalded or fried fish and a glass of tomato juice.
  • Dinner: 200g of any fruits.
Tenth day
  • Breakfast: coffee with no sugar.
  • Lunch: 50g of cheese, three small carrots with vegetable oil and one boiled egg.
  • Dinner: 200g of any fruits.
Eleventh day
  • Breakfast: coffee with no sugar and a loaf of rye bread.
  • Lunch: courgettes/aubergines fried with vegetable oil, quantity does not matter.
  • Dinner: 200 g of boiled beef with no salt, two boiled eggs and fresh cabbage with vegetable oil.
Twelfth day
  • Breakfast: coffee with no sugar and a loaf of rye bread.
  • Lunch: 200 g of scalded or fried fish, fresh cabbage with vegetable oil.
  • Dinner: 100 g of boiled beef with no salt and a glass of kefir.
Thirteenth day
  • Breakfast: coffee with no sugar.
  • Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
  • Dinner: 200 g of scalded or fried fish with vegetable oil.
Fourteenth day
  • Breakfast: coffee with no sugar.
  • Lunch: 200 g of scalded or fried fish, fresh cabbage with olive oil.
  • Dinner: 200 g of boiled beef, a glass of kefir.

There is a point of view which the 14 Day Japanese Diet for weight-loss is one of the most long-lasting ones. The achieved results after which can serve up to 3 years.

But here’s the kicker:

Your wish will not be granted if right after finishing the diet, you will start overeating again. Let the modesty taught by the 14 Day Diet become a habit.

Benefits for weight loss

We considered its classic version for 14 days, but there is also fad diets for 7, 9 and 14 days as reported on top-diet.com. Let’s find out what you can eat on the “Japanese” and choose the appropriate option.

In general, the “Japanese” lasts 20 days. You prepare for 7 days, you go on a diet for 14 days. Well, and still out of the diet for 26 days.

The Japanese salt-free diet was invented at the YAELO clinic.

They developed healthy foods for overweight patients. It was found out how effective a low-carb diet can be. When there are a lot of proteins in the diet, and few carbohydrates, the processes of fat burning in the body are activated.

During this time, you can lose weight by 5-15 kg. Of course, depending on the initial weight. And if you do not violate the conditions, extra pounds will not return.

Japan diet food for weight loss

The plan for tough cookies

Due to its main components, this diet is often referred to as ”the chemical diet regime”. The nutrition plan made up by one American doctor, professor Osama Hamdy. It helps to treat people with diabetes with obesity problems.

Just like the Hamdy’s diet:

The Japanese one includes the sudden reduction of carbs consumption effect. On the other hand, also increases the number of proteins (shakes from Jamie Oliver).

Your body’s metabolite process is slowly changing. The recently gained fat is quickly burning. There is no place left for the new one, because of the most active muscles prevention.

However, you might be able to spot two significant differences between the Osama Hamdy chemical diet and the Japanese one:

  • During the chemical diet, the portion size is not limited. You can easily mix it up to physical activity while still being on it without the fear of passing out.
  • The diet plan, however, is quite simple. In comparison with O.Hamdy’s one, is only two weeks long. A 3-day spinach meal plan is the quickest one.


The majority often considers this diet’s reasonably short duration as a big plus. 14 days of torture and you can finally wear that dress like a queen! Try also the low-sugar Copenhagen diet, or egg diet. You will not regret!

Grocery list

Choosing the right products for a diet is not an easy task. Mass-market offers not always high-quality goods.

Judy Ung reports on thespruceeats.com healthy components of a typical Japanese meal. As the additions of masa market often make the eating product far not natural and often brings harm to your health.

Who came up with the Japanese meal plan

In fact, the “Japanese” diet has the same attitude to the country of “Nissan” and samurai. It is like crab sticks to crabs. On the Internet, several versions roam about its origin, ranging from the most scientific to the mystic-romantic. Like the ghost of communism in Europe.

This diet is like a blonde in a kimono. Japanese clothes, and the “stuffing” domestic. Sometimes authorship is attributed to nutritionists. That all from the Mayo Clinic diet menu. This clinic healthy weight pyramid respected medical facility really exist. But this is not a Japanese, but an American clinic.

This is the Mayo Clinic healthy weight, where no one knows anything about the Japanese diet. The Mayo Clinic’s real diet is a harsh, balanced diet, based on the so-called pyramid of healthy weight. It was created in order to find an optimal, individual diet for each person.

Here’s the kicker:

Thanks to this one the weight will be kept normal. This type of Japanese food includes a lot of fruits, vegetables, carbohydrates, proteins and fats. The smallest part of it is assigned to sweets. With the ectomorph meal plan to gain weight, you can allow yourself more.

The Mayo Clinic Diet does not recommend eating too much-roasted meat, red meat, and fatty dairy products. It is also forbidden to drink alcoholic beverages and use chewing gum. They slow down the process of removing excess fat from the body.

At first glance, it may seem that this diet is quite tough and tedious. If you’re looking for an alternative, try ketogenic meal plan with best recipes. In part, this is true. However, after the fourth, maximum of the fifth day, the organism will be reconstructed to a new rhythm.

The feeling of hunger will no longer bother you. The second week is much easier than the first. And closer to the final, a curious feature is noted.

Many slimming people (tips to become slim fast) are so adapted to the new diet that the prospect of moving to a regular menu is regrettable. This diet helps to reduce high blood pressure (fitness tracker that counts your heartbeat) and heart disease.

Rules of 14-day diet

The main components of the vegetable salad of the Japanese diet. Nothing extra, simple and concise, like poetry Basho. People do not get the right amount of vitamins C and E and some trace elements.

Turns out:

They consider that the Japanese salt-free diet is unbalanced. Such elements are potassium, magnesium, calcium, etc. This causes fatigue.

We recommend taking vitamin and mineral complexes in addition to the diet. It is recommended to fry fish with a minimum amount of vegetable oil. Ideal to use for this pan with a Teflon coating or grill. Breading fish in flour or crackers is not allowed.

In combination with sports, the results of the diet will be better. Compare and choose between Joyus vs Stamina Elliptical for effective exercises. Light morning jogging, fitness and swimming will be helpful. Do not forget to cook miso soup from time to time.

Do not reduce the recommended diet. Poor nutrition will slow down the metabolism. The results will be less noticeable. During the diet, is prohibited to watch TV.

Rule number 1. Discipline

During the diet you must:

  • Strictly follow the prescribed diet.
  • Use only specified products.
  • Do not change the sequence of days.

The strict menu sequence of each of the 14 days is the main feature of this diet. There can be no indulgence here. Otherwise, all efforts will be in vain. The hated kilograms and centimeters will remain with you.

Rule number 2. Forget about salt, sugar and alcohol

Sugar during the diet is taboo (see low-calorie recipes without sugar). As however, both salt, and alcohol. The Japanese diet is not in vain called salt-free. Cooking salt in any of its incarnations is betrayed by the creators of the culinary anathema technique.

The essence of the limitation is that salt retains water in the body. The amount of water directly affects the total weight. See Garmin scales review for accurate measurements.

The ban on sugar is not less strict. Sugar is pure direct carbohydrates, which are almost the most important “creators” of Rubens’ forms. Alcoholic beverages are high-calorie foods. It means that they are also incompatible with the concept of “diet for weight loss.”

Rule number 3. Water

During the course, daily drink at least 1.5 liters of mineral water without gas. One of the side effects of avoiding salt is that water is rapidly excreted from the body. Not only “superfluous”, but also useful. Try ginger water for losing weight.

What does this mean for you?

Regular use of non-carbonated mineral water is a necessary measure to maintain normal water balance. A glass of water perfectly dulls the feeling of hunger. Read also 13-day meal plan reviews to choose the most suitable variant for you.

Are you wondering whether there is anything Japanese in this diet? It turns out—not really. On the assumption that after hearing the words ”Japanese diet” you were likely to start imagining rice, soya sweets and bizarre shellfish.

There is one surprise for you: the land of the rising sun’s food preference. In this case, is merely reminded by just green tea, sea fish and boiled eggs. Compare with Eva Andressa nutrition.

There will be nothing exotic.

All products approved by this diet are well-known for an ordinary person. It is a definite plus since the risk of the sudden allergy is minimized. The necessary ingredients for the meal can be easily found in any. Even one of the smallest and simple local grocery stores.

Though it is still unknown why precisely this weight-loss diet was called ”the Japanese one”. Some people claim it was discovered in one Tokio clinic, the others-the title came out of nothing but being inspired by diet scheme’s simplicity and accuracy following which rewards you with the expected encouraging result.

Call it a Japan-style, right?

Follow the rules, do your best and shall you be rewarded. Have you already tried the BBG meal plan from Kayla Itsines?

Moreover, the 14 Day Diet, one of the most popular all around the world, varies in structure’s sobriety as well as the calorific value of allowed products. All of that also resembles Far East nutrition.

In Japan, for instance, it is not common to eat potato chips, chocolate, confectionery pastry. And just the whole meaning of the simple product like ”butter” they got ahold of only at the beginning of the twentieth century, thanks to the Europeans’ help. The necessity of the last one is still under suspicion.

One dietologist, Naomi Moriyama, assures, that her compatriots’ youth and longevity are preserved. Due to the small number of carbs and tiny portion sizes. Moriyama’s evaluation report provides that the Japanese consume about 25% fewer calories on average than any other country’s citizen.

Naomi Moriyama

By all means:

The choice of healthy products in a moderate quantity is a social feature of this culture. Despite some formal differences with the Pacific island nation ordinary resident’s diet, the 14 Day one fully corresponds to all mentioned above requirements.

Did you know that Bella and Gigi Hadid revealed the secrets of their weight loss diet?

Japanese diet ”samurai” rules.

However the meaning of words ”moderate quantity” is, unfortunately, something alien. Reducing calories intake might sound immensely horrific. You should also consider the fact. This for weight-loss implies some severe restrictions.

Keys of weekly meal plan

The most saturating things in this diet are the lean protein, emanating from chicken eggs, the chicken itself, beef, fish and dairy products. Carbs could be found in crackers and some specifically approved vegetables, fats.

In meat and fish and the olive oil, which is highly recommended to use for cooking and salad dressing.

The abundance of fiber is commonly provided by boiled vegetables and fruits. They have their quantity not even regulated throughout some checkpoints in this diet’s meal plan. So the stomach is, most likely, going to do its best.

The magical abilities of coffee and green tea not only are known for giving you that push up to wake up but also for containing some benefits for our health antioxidants. Only if both mentioned above beverages are of the high quality, made without using any flavors and additives, always fresh.

As you may see:

All efficient nutrient are here included. Despite the small quantity and little restrictions in some product content. It is the reason why you cannot call this diet the ”balanced one”.

James Darnbrook reminds on blog.gaijinpot.com that following the diet plan more than two weeks in a row can set some severe damage to your body.

Though if during those 14 days your body starts to respond to the reduced regular amount of carbs consumption negatively—you might feel dizziness, body pain, any weakness symptoms. You should immediately stop and see the doctor!

The water drinking regime is pretty essential here. Read about Keto-approved sparkling water. You will have to increase the amount of fresh nonsparkling water intake gradually. It will help your stomach to feel the fullness as well as boost your metabolism.

The key to success here would be to follow the strict diet plan. You must not mixt its days up as you want and replace the listed below products by others. Even if they look relatable to you, is also forbidden. The only exception might be the part about morning coffee consumption.

This one is allowed to be easily substituted by the cup of pure green tea with no sugar added. It would be a great idea to stop adding salt during the diet as well, though if it is hard for you, then the best decision will be to minimize its daily intake.

To the problematic parts of the Japanese diet, you can also count the quite small frequency of its meal times. Only three of them, instead of regular 5-6 and the absence of snacks. It would be better to get ready for it. The last dinner should be eaten some hours before sleep.

All mornings you must start with a glass of water on an empty stomach. That will be ideal for your metabolism, and this critical step is likely to help you get over the lack of breakfast. Since the 14 Day Diet is pretty strict, you should consider every little detail beforehand.

If you have finally decided to lose weight this way:

Do not be afraid to prepare some of this: get your mindset ready for changes, figure out the way to stop eating sweets and junk food groups and also try to reduce the regular portion size. The rewarding prize at the end would be in the form of a pleasant view of the scales – minus 5kg min.

Exit from the Japanese diet
  • In the first week after the diet, the body continues to lose weight and adapt. It is important not to attack the food, but gradually introduce the usual foods into the diet.
  • The exit period should last twice as long. From a 14-day diet, a yield of at least 26 days is about 4 weeks.
  • In the first week, gradually increase portions of meat and fish dishes – by 50 g, vegetable – by 100 g.
  • For breakfast, eat porridge on the water (buckwheat, oatmeal, rice) and omelets – about 200 g per day.
  • Add salt gradually – no more than 5 g per day.
  • Dinner to replace with a full meal of fruits and vegetables and proteins. For example, 200 g of vegetable stew and chicken steak.
  • Do not reduce the number of protein recommended foods.
  • Feed fractional (5-6 times a day).

Here is the FAQ on the Japanese meal plan. You can find the answers on you common questions concerning the dieting.

Frequently asked questions

Q: Can I change the products while dieting? Today the chicken meat is on schedule, but I want fish. The fish will be tomorrow, so I want to exchange the dishes in such a way.

A: No, you are not allowed. The Japanese meal plan is strict.

Q: Am I allowed to drink green tea during the diet?

A: Yes, of course.

Q: Can I add a soy sauce to food?

A: No.

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