Japanese Diet Plan | Full Week Printable

The Japanese people are famous for their health, youthful appearance and long life time. The reason they have all this is their eating habits. So why is the Japanese diet plan so healthy and what is eaten on this diet? With this diet, you can easily lose weight and prevent diseases.

How to Start a Japanese Diet Plan?

The country with the least obesity in the world is Japan. Did you know that people living in Japan live longer and healthier than the world average? This is due to an active life and a healthy diet. Japanese people who consume foods low in saturated fat and calories have a wide variety of eating habits. The Japanese diet is a type of diet prepared according to the eating habits of people living in Japan. When applied correctly, it helps to lose weight.

The sugar, fat and processed food ratios of the foods in this diet are very low. Therefore, those who want to lose weight should apply this diet correctly. The most important point for those who want to lose weight with this diet is that they should drink 8 glasses of water a day. Anything other than water should not be consumed between meals.

It is forbidden to consume salt, sugar, alcohol and bread in the Japanese diet. This diet consists largely of fresh and unprocessed foods. Fish, fermented foods, vegetables, fruits, soy and green tea make up a large part of the Japanese diet. Fermented foods aid digestion. Consuming plenty of vegetables and fruits lowers blood pressure, speeds up metabolism and strengthens immunity.

Plenty of fruit is consumed at breakfast and for dessert. Green tea, a beverage widely consumed in Japan, is a great source of antioxidants and fights cancer, viruses and heart disease.

Things To Pay Attention To While On The Japanese Diet Plan

Since the Japanese diet is one of the fast weight loss diets, you should be very careful when starting it. Therefore, if you have any disease, you should not start this diet. In addition, the Japanese diet can cause diseases because it causes excessive and sudden weight loss. In this case, do not start dieting without consulting your doctor.

Japanese Diet Advantages and Disadvantages

  • Quick weight loss
  • Changes the way metabolism works
  • Stomach and liver problems caused by quick weight loss may occur

Let’s examine the 1 week sample plan of this diet:

Day 1

japanese diet plan

Japanese diet plan – Day 1

Breakfast: Unsweetened coffee, you can add a little semi-skimmed milk

Lunch: 2 boiled eggs, boiled coleslaw sprinkled with olive oil. Fresh tomato juice

Dinner: A fish cooked on the grill without oil, if you do not have such a possibility, you can also steam it. Next to it is a plate of salad with only greens

Day 2

japanese diet plan

Japanese diet plan – Day 2

Breakfast: Milk-free, unsweetened coffee and a grissini breadstick

Lunch: Grilled and steamed fish and vegetables

Dinner: 100 grams of beef (100 grams of beef is 150 calories) and a small bowl of yogurt

Day 3

japanese diet plan

Japanese diet plan – Day 3

Breakfast: Cup of a plain coffee and a grissini breadstick

Lunch: A large fried zucchini

Dinner: 2 boiled eggs, 180 grams of boiled beef (180 gr. Boiled beef is 310 calories). You can also consume an optional cabbage salad

Day 4

Breakfast: A cup of unsweetened coffee without milk

Lunch: 1 raw egg, 3 large boiled carrots with olive oil and a thin slice of fat-free hard cheese

Evening: Seasonal fresh fruit only. (Try not to exceed 2)

Day 5

japanese diet plan

Japanese diet plan – Day 5

Breakfast: A fresh carrot dipped in lemon juice

Lunch: Grilled fish, vegetables and a fresh tomato juice

Dinner: Consume 1-2 of your favorite fruits

Day 6

Morning: A glass of black coffee

Lunch: 200 grams of boiled chicken (200 calories) with olive oil cabbage or carrot salad

Dinner: 2 boiled eggs and a carrot

Day 7

Breakfast: A cup of coffee

Lunch: 200 grams of beef (300 calories) A fresh fruit

Dinner: 2-3 low-calorie fruit

The Japanese diet plan is one of the fastest weight loss diets that boost metabolism. If you have any health problems, don’t start this diet. This diet, which causes excessive and sudden weight loss, may cause some diseases. Therefore, consult your doctor before applying. Instead of the Japanese diet plan, which can harm the body especially in the long term, you can apply the diet list that best suits your body by consulting a dietician or nutritionist.

Printable (PDF) Japanese Diet Plan

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Unsweetened coffee, you can add a little semi-skimmed milk Milk-free, unsweetened coffee and a grissini breadstick Cup of a plain coffee and a grissini breadstick A cup of unsweetened coffee without milk A fresh carrot dipped in lemon juice A glass of black coffee A cup of coffee
Lunch 2 boiled eggs, boiled coleslaw sprinkled with olive oil. Fresh tomato juice Grilled and steamed fish and vegetables A large fried zucchini 1 raw egg, 3 large boiled carrots with olive oil and a thin slice of fat-free hard cheese Grilled fish, vegetables and a fresh tomato juice 200 grams of boiled chicken (200 calories) with olive oil cabbage or carrot salad 200 grams of beef (300 calories) A fresh fruit
Dinner A fish cooked on the grill without oil, if you do not have such a possibility, you can also steam it. Next to it is a plate of salad with only greens 100 grams of beef (100 grams of beef is 150 calories) and a small bowl of yogurt 2 boiled eggs, 180 grams of boiled beef (180 gr. Boiled beef is 310 calories). You can also consume an optional cabbage salad Seasonal fresh fruit only. (Try not to exceed 2) Consume 1-2 of your favorite fruits 2 boiled eggs and a carrot 2-3 low-calorie fruit

See Also:

Pescatarian Meal Plan on a Budget

Meal Plan for Weight Gain in 7 Days