The Japanese Diet: Healthy Oriental Food for Weight Loss

Have you heard about the Japanese diet for weight loss? Studies show that it has many advantages: fresh food, small portions, vegetable drinks, rice, fish… These are simple and delicious meals which will help melt a few pounds. Want to learn more about the Japanese diet?

Secrets of the Japanese diet

Japanese people enjoy longevity and have no obesity problems

Indeed, all the statistics show that people in Japan live longer. The key to longevity is not only a diet (thanks to delicacies such as sushi or teriakito). Important is the overall lifestyle. Although they are very hardworking people, the Japanese also know how to relax, enjoy nature, do relaxation exercises and apply small daily habits for a healthy life.

In Japan, there are rarely any fat people. Only 3% of women have a problem with obesity. How do they do it? Maybe the secret is in the raw salmon? Or in the sesame seeds, which allegedly give strength and energy? The truth is that the Japanese follow some very simple rules.

How do the Japanese eat?

The first rule is very simple: they eat fresh food in small portions. What does that mean? The important thing about food is quality, not quantity. In other words: no frozen meals, no microwaves, no refined flour, fatty foods, etc. Only fresh and natural food.
Another aspect of nutrition is the way you eat: slowly and with pleasure. Slowly eat each meal and enjoy the taste. In the Japanese cuisine there is no dish that looks bad because they make huge efforts to visual presentation of food. The Japanese not only fill the stomachs, but the eyes as well, and this is particularly important.
One important element: they do not consume dairy products or eat too much bread or meat. Prefer rice, vegetables and fish. Fresh fruits are also important, and as always – in small portions.
For the Japanese, the most important meal of the day is breakfast. They start the day with a variety of dishes: vegetables, rice, soup, eggs, and a main drink – green tea.

Basic food in the Japanese diet for weight loss

Rice: it is a staple food. Whole grain, if possible.

Japanese noodles, a specialty which must be included in the Oriental diet. There are several types: Udon, Somes, ramen, soba and more. They are of different sizes and are made from healthy wheat types, they contain almost no carbs. It is a very healthy food that everyone should try.

Fruits: mostly Fuji apples, paradise apples and tangerines. Appetizing, right?

Fish: mostly salmon or mackerel.

Soybeans, millet or tofu: they are all rich in calcium and are protein substitute for dairy products and are very healthy. Also rich in antioxidants, they reduce “bad” cholesterol and prevent diabetes. Really amazing!

Green tea: constant element of healthy eating.

Vegetables: eggplant, mung beans, red beans, mushrooms, cabbage, ginger, pumpkin, potatoes, bamboo sprouts, radish and seaweed.

Examples of a daily diet regiment in Japan

Below we’ll show you an example of the daily routine that you can follow. Japanese dishes are varied, are simple to prepare and very tasty. Remember, most importantly – all the ingredients are fresh, juat know how to play with colors when assembling a meal, eat slowly and enjoy every bite.

It is better to follow this diet at least ten days a month. This is the way to eat healthy and lose weight.


1 tangerine
1 cup miso soup: don’t worry, the ingredients can be found in specialty stores. This soup is often eaten for breakfast because of the energy it provides and its low fat content. Prepare the broth with tuna, tofu, seaweed, miso (aromatic soybean paste) and chives.
Cup of green tea


1 cup sushi (raw fish and rice) with soy sauce
1 cup Japanese noodles
1 apple
1 cup of green tea


Sashimi platter – with different types of fish, soy sauce and wasabi (careful with it because it is very hot)
A bowl of wholegrain rice
An orange
One cup of green tea

Try to follow the Japanese way of life: frequent meditation, walking or biking, ability to enjoy life and simple pleasures.

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