The Japanese Diet – Pros and Cons

The Japanese Diet is a mixed diet diet. The followers of this diet consume typical Asian ingredients such as fish, vegetables and green tea. Every day, you have a 1,200 calorie limit. This causes a calorie deficit and you lose weight. The Japanese diet is versatile.

Japanese diet is considered healthy

Up to 30 ingredients are consumed per day. For comparison: the typical German uses 30 ingredients in a whole week. The Japanese diet is very low in fat and therefore has a particularly positive effect on people who suffer from high cholesterol levels.

What advantages and disadvantages the diet has overall, what the diet plan looks like, how it works and much more can be found in the following guide.

How does it work?

During the Japanese diet you eat Asian food every day. Rice soup with vegetables or fish is served for breakfast. For lunch and dinner there is another hot dish, which should consist of rice, fish and lots of vegetables. Japanese recipes offer a lot of inspiration and variety.

If you have a Japanese restaurant nearby, you don’t have to cook for yourself but go out to eat. A lot of green tea and water is drunk throughout the day. Green tea is said to flush toxins out of the body. Green tea can also lower high blood pressure. No more than 1,200 calories should be consumed per day. Keeping a nutrition diary is a good way to keep track of calorie consumption.

Time & Duration

How long does the Japan diet last?

Time & potential weight loss may vary The Japan diet should be followed for at least four weeks. This is enough time to stimulate fat burning. Cooking also needs to be learned. If you want, you can also take part in a sports program.

Weight loss?

What are the benefits of the Japanese diet – how much do you lose? The Japan Diet gives everyone an insight into a foreign culture. Even so, it can be worth it for you to stay the four weeks. The result will vary depending on your initial weight.

There are people who have lost 3 to 8 kilos in four weeks with the Japanese diet. The result can be increased if you complete a sports program. The blood values of most people will improve as a lot of vegetables and fibre are eaten.

Diet plan

  • 1,200 calories per day
  • Eat mainly rice, fish and vegetables
  • Drink plenty of green tea and water
  • Pay attention to fresh preparation – no finished products
  • Do additional sports or light endurance training
  • Allow enough time for cooking
  • Get advice from a doctor

Advantages & Disadvantages

Every change in diet can lead to discomfort. These are mostly psychological in nature and due to the low calorie intake. Consult a doctor if your symptoms persist. Stop the Japanese diet if it is not good for you.

Advantages of the Japanese Diet

Diet is a healthy mixed diet. A lot of importance is attached to fresh food and a balanced composition of food. The Japanese diet gives you an insight into a foreign culture and eating habits. Due to the low calorie intake, the success of the diet can be planned. Those who like to cook a lot will get many new ideas with this diet.

Disadvantages of the Japanese diet

The low calorie intake can lead to feelings of hunger and hot hunger. For people with severe overweight, the total calorie intake can be too low. This makes the change to the diet too difficult and it is discontinued.

The fresh preparation of each meal can be exhausting in the long run. In addition one must be able to afford it financially. Cooking takes a lot of time. Spontaneous visits to cafés or restaurants with friends are no longer possible.

Questions & Answers

Below you will find answers to the most frequently asked questions (FAQ) about Japanese Diet.

How hard is the Japanese diet?

Living four weeks with a calorie deficit of 1,200 calories is difficult and requires a lot of stamina. Cooking also has its price, not only financially. Those who successfully go through the Japanese diet will be rewarded with a lighter weight.

If you want to see great success, you can also take part in a sports program. But be careful: You should not burden yourself too much. Also make sure you consume enough protein, for example through fish. Otherwise you will not be able to build up muscles. In the worst case you would lose muscles. Asian food is known to be healthy.

How contemporary is the Japanese diet?

Healthy eating has always been a trend. The Japanese diet is no different. Asian food is considered healthy and easily digestible for the body.

The reduction of calories can lead to damage to the metabolism. Especially with the Japanese diet, it is easy to eat too few calories because of the high proportion of vegetables. Track your calories and pay attention to your body feeling.

Do I keep my Performance during the diet?

If the calorie intake is greatly reduced, performance will also be reduced. Exhausting sport and other high loads should then be avoided. If you still want to do sport, make sure you consume the right amount of calories.

Any diet can cause discomfort if the body breaks down fat.

What costs can one expect?

The Japanese diet is expensive. It depends on how many ingredients you actually use per day. The more you consume, the higher the price. If you can afford it, you can eat it or have it delivered to you. That way you don’t save money, but you save valuable time. The price for food is between 25 and 60 euros per day.


For people who want to lose weight quickly and a lot, the Japanese diet is well suited. You should keep an eye on the costs. Try a Japanese restaurant to see if they would like a Japanese diet. Those who like sports should increase their calorie intake accordingly.


Fan of everything health and fitness related. My mission is to share my knowledge and experience with as many people as possible and help them to find their ideal path to perfect health.

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