The Japanese 14-day diet is incredibly popular in America: it is inexpensive, lasts only two weeks, and, most importantly, gives a guaranteed result, which is also stored for a long time. But in order to become a beautiful geisha, you need to show a truly samurai endurance!
The Japanese diet for weight loss bribes us with its name alone! Partly due to the popularity of Japanese cartoons and movies, in our perception of the Japanese woman – is an absolute synonym for slimness and grace.

Japanese diet for 14 days: briefly about the main thing
- Duration: 14 days;
- Features: low-calorie protein diet, strict, requires a preliminary psychological mood;
- The result of the Japanese diet: minus 5-8 kilograms;
- Recommended frequency: not more than twice a year;
- Additional effect: long-term preservation of the result (provided that the correct exit from the diet);
Japanese diet for 14 days: the original or speculation?
There will be no exotics – all the products allowed on the Japanese diet for 14 days are well and long familiar to the European. This is a definite plus, because the risk of sudden allergies is minimized, and the necessary ingredients for the meal can be purchased in any, even the smallest and most modest, grocery store.
It is not known for certain why this diet for weight loss is called the Japanese diet. According to some reports, it was invented at a certain clinic in Tokyo, according to others, the name was inspired by the simplicity and clear-cut scheme of the diet, following which gives an expectedly inspiring result (quite the Japanese way, isn’t it? Just follow the rules, do your best, and you’ll be rewarded).
What’s more, the Japanese 14-day diet is popular the world over, in moderation in both composition and calories of the foods allowed, and this, too, makes it akin to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is convinced that her countrymen can stay young and increase longevity by keeping the amount of carbohydrates in their daily menu relatively small and the portions small.

Naomi Moriyama, author of “Japanese Women Don’t Age or Get Fat” and “The World’s Healthiest Kids Live in Japan”
Moriyama estimates that the Japanese consume an average of 25 percent fewer calories than residents of any other country. In Japan, for example, it is not customary to eat potato chips, chocolate, pastries, and the Japanese only learned about butter in the early twentieth century from Europeans and still treat it with suspicion. That is, the choice of healthy foods in moderation is a national feature of Japanese culture. The Japanese diet for 14 days corresponds to this requirement, despite formal differences with the usual diet of ordinary Pacific residents.
“Samurai” rules of the Japanese diet
However, for inhabitants of America moderation, alas, is not peculiar, and reduction of the number of calories consumed can become a real tragedy. All the more so because the Japanese diet for weight loss implies really serious restrictions.
The main satiating substance in the Japanese diet is protein, obtained with chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are represented in breadcrumbs and some of the allowed vegetables, fats are in olive oil, which is allowed for cooking and salad dressing, as well as in meat and fish.
Fiber is abundant in fruits and vegetables, the amount of which is not even regulated on some days of the diet, so the stomach is likely to do well. Coffee and green tea not only allow you to cheer up, but also contain healthy antioxidants (so it is important to choose high quality tea and coffee, necessarily natural, without flavorings and additives)
As it can be noted, all the main nutrients in the Japanese diet are present, although with serious limitations on the composition and amount. Therefore, the diet can not be called a balanced diet and to follow it more than two weeks is dangerous for your health. But even in these 14 days your body may react to the reduction of carbohydrates in the menu without pleasure: in this case you may feel the aches in the body, weakness and headache. If you have such symptoms, get off the diet and see your doctor!
Drinking regimen on the Japanese diet is especially important. Drink plenty of clean non-carbonated water at room temperature, not only to help your stomach feel full, but also to ensure the removal of processed animal protein products.
The main condition for the success of the Japanese diet for 14 days is to follow its plan clearly. You should not mix up the days or, at will, replace some products with others, even similar ones. The only exception is coffee in the morning, which can be replaced with a cup of green tea, without any consequences. It is desirable to give up salt for the whole period of the diet, but if this ban is critical for your taste buds, then salt the food as little as possible.
The Japanese diet may also be complicated by a small number of meals a day (only three instead of the healthier 5-6) and the lack of snacks, be prepared for this. Have dinner at least a couple of hours before bedtime, and start the morning with a glass of water on an empty stomach – this is good for your metabolism and allows you to better tolerate the lack of breakfast.
Since the Japanese diet for 14 days is strict, it is highly undesirable to enter it “off the cuff”. If you have decided to lose weight on the “Japanese diet” do not be lazy to do the preliminary work: not only adjust yourself psychologically, but also prepare your body, at least a few days before the diet by refusing sweets and fast food and reducing the usual portion size. At the end of the diet you will be rewarded with a pleasant minus on the scale – the Japanese diet promises to get rid of at least five extra pounds in 14 days.
List of Japanese diet supplies for 14 days
- First-class coffee beans or ground coffee – 1 package
- Green tea of your favorite kind (without any additives or flavorings) – 1 package
- Fresh chicken eggs – 2 dozen
- Fillet of sea fish – 2 kg
- Lean beef, ground beef – 1 kg
- Chicken fillet – 1 kg
- Cold pressed extra virgin olive oil – 500 ml
- White cabbage – 2 medium sized forks
- Fresh carrots – 2-3 kg
- Zucchinis, eggplants – 1 kg in total
- Fruits (except bananas and grapes) – 1 kg in total
- Tomato juice – 1 l
- Kefir – 1 l (buy fresh, don’t store for future use!)
- Selected lemons – 2 pcs.

Japanese diet: menu for endurance people
In terms of composition, the Japanese diet for 14 days is often compared to the so-called “chemical diet” – a meal plan invented by the American doctor Osama Hamdi to treat obesity in diabetics. Just like the Hamdi Diet, the Japanese Diet uses the effect of drastically reducing carbohydrate intake while increasing the amount of protein. As a result, the chemistry of the body’s metabolic processes is rearranged, the accumulated fat burns quickly, and the new fat is prevented from forming the strengthened muscles.
However, the chemical diet and the Japanese diet have two fundamental differences: on the chemical diet the portion size is not limited, which means that you can combine the menu for weight loss with exercise without fear of collapsing without strength, but the menu of the Japanese diet is very monotonous and, unlike the Hamdi diet, is designed for only two weeks. Nevertheless, for many people the relatively short duration of the Japanese diet is a plus. Fourteen days of torture – and you can flaunt in a dress two sizes smaller!
The Japanese diet for 14 days: full menu
Recall, the Japanese diet for 2 weeks, the menu of which is quite strict, does not allow any changes in the schedule and in the diet.If you want to get a result, you need to follow the schedule of the diet exactly.
Day One- Breakfast: coffee without sugar and milk.
- Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
- Dinner: 200g of boiled or fried fish.
- Breakfast: a piece of rye bread and coffee without sugar.
- Lunch: 200g of boiled, or fried fish with boiled cabbage and vegetable oil.
- Dinner: 100g of boiled beef and a glass of kefir.
- Breakfast: a piece of rye bread, toasted or a plain cookie without any additives and a cup of coffee without sugar.
- Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
- Dinner: 200g of unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
- Breakfast: a little fresh carrot with the juice of one lemon.
- Lunch: 200g of cooked or fried fish and a glass of tomato juice.
- Dinner: 200g of any fruit.

- Breakfast: one small fresh carrot with the juice of one lemon.
- Lunch: boiled fish and a glass of tomato juice.
- Dinner: 200g of any fruit.
- Breakfast: coffee without sugar.
- Lunch: uncooked boiled chicken (500g) with a salad of fresh cabbage and carrots in vegetable oil.
- Dinner: a small fresh carrot and 2 boiled eggs.
- Breakfast: green tea.
- Lunch: 200g of unsalted boiled beef.
- Dinner: 200g of fruit or 200g of boiled or fried fish or 2 eggs with fresh carrots in vegetable oil or boiled beef and 1 glass of kefir.
- Breakfast: sugar-free coffee.
- Lunch: 500g of boiled chicken without salt and a salad of carrots and cabbage in vegetable oil.
- Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.
- Breakfast: Medium carrot with lemon juice.
- Lunch: 200g of cooked or fried fish and a glass of tomato juice.
- Dinner: 200g of any fruit.
- Breakfast: sugar-free coffee.
- Lunch: 50g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
- Dinner: 200g of any fruit.

- Breakfast: sugar-free coffee and a piece of rye bread.
- Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
- Dinner: 200g of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
- Breakfast: sugar-free coffee and a piece of rye bread.
- Lunch: 200g of boiled or fried fish with fresh cabbage in vegetable oil.
- Dinner: 100g of cooked unsalted beef and a glass of kefir.
- Breakfast: sugar-free coffee.
- Lunch: 2 boiled eggs, some boiled cabbage in vegetable oil and a glass of tomato juice.
- Dinner: 200g of boiled or fried fish in vegetable oil.
- Breakfast: sugar-free coffee.
- Lunch: boiled or fried fish (200g), fresh cabbage with olive oil.
- Dinner: 200g of boiled beef, a glass of kefir.
There is an opinion that this Japanese diet for weight loss is one of the most “long-lasting”, and the results obtained on it can last up to three years. But, of course, the dream will remain unattainable if after leaving the diet you start to overeat. Let moderation, which taught the Japanese diet in 14 days, become a habit.