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Japanese diet to lose weight and lose weight

by Georgia Ede
Published: Last Updated on

The Japanese Diet is one of the healthiest in the world, balanced and highly recommended!

In Japan, people practice a healthy and balanced diet thanks to the foods they have used for centuries. The Japanese are generally skinny people, but this is not due solely to eating the famous sushi . (Here you can see the sushi diet , a diet that is a real pleasure for your palate, as well as healthy)

Japan has the lowest obesity rate of developed countries, this is not a coincidence, the habits and customs of the Japanese diet allow us to have a healthy diet, to lose weight and lose weight and to significantly improve our quality of life.

Japanese gastronomy a few decades ago was absolutely unknown by most, however, today traditional Japanese cuisine is proliferating all over the world, this is not a matter of fashion but it is due to its great virtues, the Japanese diet is one of the healthiest , most balanced and recommended diets . In addition to losing weight, it improves our health and increases our life expectancy . What more could you ask for?

Therefore, below we offer you the best recommendations to carry out this diet, which although it is similar to the Chinese diet to lose weight , which you can find on our website, has its peculiarities; since Japanese cuisine is not the same as Chinese, although they share the use of certain products.

Traditional Japanese cuisine makes use of superfoods such as seaweed, which give it greater properties for our health.

What is the traditional Japanese diet?

The food pyramid of the Japanese diet appears to be inverted , it is represented as a spinning top and is based on foods such as: green tea, seaweed, rice, soybeans, vegetables that contain many antioxidants, vitamins, minerals and unsaturated fats.

They do not give as much importance to proteins of animal origin, as we do in Western culture.

In Western culture it seems that if we do not eat meat or fish as the main part of the first dish, we are not eating correctly, while in Japanese culture they are mere accompaniments to vegetables and cereals. That is, they use meat or fish as a garnish for main dishes that are based on vegetables and mainly rice or other legumes such as soybeans.

The way of cooking is also very important, since food is usually steamed, grilled, boiled or raw, therefore, simple, fast and of course very healthy, since we avoid the intake of added fat by frying food.

Tempura is the only way to batter they use, but being very light it barely absorbs oil. To do this, they use vegetable oils that do not provide as many calories. But, generally the kitchen is based on the iron (wok) or steamed.

It is very important to divide the meals throughout the day, 5 to 7 servings in small quantities is ideal, combining the aforementioned foods distributed throughout the day.


Staples of the Japanese diet

The rice is the main ingredient, the fact is that all the menu revolves around Japanese rice and is taken in virtually every meal, including breakfast.

If you still do not know why rice is the star food of the Japanese diet, we invite you to read our post about rice, because it will clear many doubts about this food; to which a very bad reputation is attributed to lose weight when it really does not deserve it. Does rice make you fat?  Read it now, you will be surprised!

The Japanese menu always includes vegetables , either boiled, fried in tempura, grilled or even raw, as an ingredient in a soup or any other dish.

In fact, for centuries in Japan a vegetarian diet was followed with a great tradition and with a large number of followers, but the incorporation of fish or meat, although to a lesser extent than in our diet, has improved the traditional Japanese menu, making it more balanced.

The soybean is also a constant in all its different forms, with her many proteins and minerals are provided and it is essential in Japanese cuisine.

In our culture the use of soy is more and more widespread, although especially in the form of a vegetable drink. Not so much in the kitchen as such, but little by little it is being incorporated into our diet due to its beneficial properties for health and its rich flavor. We can find it in different forms, such as sprouts or sprouts, in pods, or as tofu.

The fish is a staple, the Japanese are one of the main consumers of this food. And although they consume meat, meat has a role very far from the one we give it in our menu, since it is consumed occasionally and as a companion to dishes rich in rice and vegetables as we have specified before.

And seaweed is essential in Japanese cuisine, among them we highlight the Wakame seaweed , which has many properties, if you want to know more about it click on the link, we leave you all the necessary information.

The dairy and other desserts take them very occasionally, because they are not part of the traditional diet . Today if you can find dairy of all kinds, but in the traditional Japanese diet it was a group of foods that was practically non-existent.

Regarding desserts, they usually eat fruits but they do not usually take sweets that are sugary, in fact, sugar consumption in Japan is much lower than the average in Western countries.

All these characteristics make the Japanese diet one of the most interesting, as it is a healthy, healthy, simple and balanced diet.

Sample menu of the Japanese diet


  • 1 slice of rye bread or bowl of brown rice, fresh cheese, miso broth, 1 orange and green tea.


  • 1 bowl of mushrooms and pasta.
  • 1 serving of sushi (raw fish with rice) accompanied with soy sauce and wasabi or Japanese mustard.
  • 1 apple.
  • 1 cup of green tea.


  • Assortment of sashimi (raw fish) accompanied with soy sauce and wasabi.
  • 1 bowl of brown rice.
  • 1 bowl of cucumber.
  • 1 orange
  • 1 cup of green tea.

Guidelines for dieting

The rations that we show at lunch and dinner should be divided into small portions throughout the day to make 5 to 7 meals a day .

It is very important that we consume around two liters of water a day.

We also recommend, if you like Asian cuisine, the Okinawan diet , the diet of the region with the lowest obesity rate on the planet. A healthy diet to lose weight.

If you are passionate about sushi, we recommend that you read this post about the calories in sushi and other Japanese foods. Can I eat sushi on a diet? .

Discover all the secrets of sushi, this delicious food that is increasingly spreading throughout the world for being so healthy and delicious.

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