This 7-day Japanese diet plan can give you really decent results if you have recently gained a lot of weight and want to lose 10 pounds in 2 weeks.
UPDATED 2020: Many people are amazed how effective can be this Japanese diet to lose weight in a short period of time.
It is a common belief that for effective weight loss, a person needs a strict long-term diet and exhausting workouts. However, this is not the case at all. It is not necessary to follow strict regimes to look good all year round. All it takes is a change in daily habits by introducing healthier ones.
Every day you are flooded with countless ideas and recipes on how to get in shape, you are sometimes offered various pills, fat burners and diets, promising you instant results. Unfortunately, the truth is that there isn’t yet a single product to help everyone lose weight without doing absolutely nothing else.
What Is The Japanese Diet?
The good news with Japanese dieting is that you don’t have to starve and do exhausting workouts to stay fit all year round. Sometimes there comes a point in life when you lose shape and you really need a dietary regime that will give you back your good-looking body and your confidence.
But the word “diet” does not mean “stay hungry”. It simply means a different diet than your usual one. Let’s not forget that there are different types of diets, including those for weight gain for example (increasing your daily calorie intake).
If you have recently gained a lot of weight as a result of your unhealthy way of life, then I suggest you try a 7-day Japanese diet plan for weight loss, which really gives decent results in a short period of time.
It is a well known fact that Japan is famous as a country of fit people, because there is an extremely small percentage of the population suffering from obesity (see the best natural tips how to overcome obesity). This is due to the fact that the Japanese eat mainly low-calorie food, low in fat and carbohydrates.
The duration of the Japanese Diet is 14 days. In the first week you will lose weight from 5 to 7 pounds (3.18 kg).
During the second week with 500 grams lost every day. From 7 to 14 days the diet is repeated in the same order.
Japanese Diet Plan:
DAY 1
Breakfast: Pure coffee (without sugar and milk), a piece of rye bread
Lunch: 2 boiled eggs and tomato juice (optional)
Dinner: Green salad with lemon and olive oil dressing, a slice of roast beef (200 grams)
DAY 2
Breakfast: Pure coffee (without sugar and milk), a piece of rye bread
Lunch: 2 boiled eggs
Dinner: A slice of ham, salad of your choice, 1 cup of yogurt
DAY 3
Breakfast: Pure coffee (without sugar and milk)
Lunch: Vegetables and fruits (200 grams), baked fish
Dinner: 2 boiled eggs, cabbage and carrot slaw (check this simple recipe at cookstr.com)
DAY 4
Breakfast: Pure coffee (without sugar and milk)
Lunch: 2 boiled eggs, carrot juice
Dinner: 2 boiled eggs, a slice of ham, salad of your choice
DAY 5
Breakfast: Pure coffee (without sugar and milk)
Lunch: Baked fish, fresh tomato salad (check recipe at spendwithpennies.com)
Skip dinner!
DAY 6
Breakfast: Pure coffee (without sugar and milk)
Lunch: 1 medium slice of chicken breast, cabbage and carrot slaw
Dinner: 2 boiled eggs, 1 carrot
DAY 7
Breakfast: Pure coffee (without sugar and milk)
Lunch: A slice of roast beef (200 grams), fruit of your choice
Dinner: Repeat some of the previous days of your choice
Don’t worry when you get on the weighing scale and see that you haven’t taken down anything in a few days. It takes a while for the body to get used to this way of eating. Those who can’t hold back when hungry try to eat a lot of fruits or vegetables.
What Else You Should Know About The Japanese Dieting:
- Coffee can be replaced with herbal or green tea, which is known for its ability to speed up metabolism and fat burning (read more here about the benefits of green tea).
- It is recommended to drink more water during this period (1.5 liters or more a day, learn more on the topic below)
- Sugar and salt consumption is not allowed
- Meat can be boiled or roasted, but not fried
- It is good to eat a variety of fruits and vegetables
- Salad can be dressed with olive oil
- Consumption of soft drinks and alcohol is prohibited
Although, as mentioned before, drastic diets are not recommended, if you are really overweight, you will have to limit yourself a bit to achieve a calorie deficit. This means burning more calories than you take in.
Keep in mind that it is recommended to consult a doctor if you have decided to start the diet but you are not seriously obese.
Although drastic, the Japanese diet is favorable the body, as the products it includes are low in calories and really natural, but at the same time give your body the necessary nutrients.
This eating plan also is rich in protein and low in carbohydrates, which helps burn fat quickly and at the same time prevents loss of muscle mass, which is a common problem in most fast weight loss diet plans.
If you are physically active during the diet or do workouts (check out the article covering workout for beginners), it will improve and even speed up the results. Exercising can accelerate the effect of any weight loss diet.
Are There Similar To The Japanese Diet Meal Plans?
Yes, of course. You can learn more about some of the most popular natural ways for weight loss by dieting here:
- Keto Diet Food List And 7-Day Meal Plan
- The Sirtfood Diet – How To Lose Weight With Chocolate And Wine?
There are several basic rules in weight loss, the proper observance of which sooner or later leads to positive results for each person.
Eating More Natural Food
This is probably one of the most important rules to follow when you want to lose weight. If you want to get in shape, you must avoid bad foods such as:
- cakes
- pastries
- pasta
- fried meat
- french fries
- meat with preservatives and additives (processed meat)
- carbonated and energy drinks
- fruit juices that contain additives such as flavors, food coloring (dye), sugar and organic acids
- any kind of “junk food”
They are high in calories, but at the same time they do not provide your body with the nutrients it actually needs. In fact, some of them make you even hungrier because they can cause blood sugar swings.
Instead, Your Menu Should Contain Plenty Of:
- Vegetables and fruits
- Freshly squeezed juices
- Natural and organic meat (if possible antibiotic and hormone free)
- Raw nuts
- Dried fruits
- Natural dairy products
If you want to know more about healthy eating and which foods to consume and which to avoid, read these blog posts covering the topic:
- 15 Superfoods To Boost Your Immune System
- How To Eat Healthy During Pregnancy?
- How To Boost Your Immunity By Eating Healthy
- The Secrets Of Healthy Eating Are Revealed
Drinking Water
Your body consists of 70-75% water, so it is not surprising that you need to drink a lot of water. Dehydration can also be the cause of fatigue, so good hydration energizes you and literally “removes” all unnecessary toxins from your body.
Drinking a glass of water before a meal increases the feeling of satiety and is a clever trick when following the Japanese diet.
Good Sleep
Sleep is an important factor in your struggle to lose weight. A good night’s sleep from 7 to 9 o’clock should not be underestimated when it comes to weight loss.
Quality sleep helps your body recover. On the other hand, poor sleep can make most people feel hungry, as it is responsible for controlling appetite.
More on the topic:
- How To Lose Weight While We Sleep
- 10 Important Rules For Healthy Sleep
- How To Get A Good Night Of Sleep? A Life Of Fulfillment
Physical Activity
No matter how healthy your weight loss meal plan is, you cannot succeed if you rely on it alone. The practice of any sport adapted to your fitness level is the key to success in weight loss.
It is not possible to lose weight in just one area of the body. Therefore, go for complex workouts that cover more muscle groups to maximize their effect. If you are not really that type of person, try to walk at least 7000 steps a day.
An active hobby outdoors such as cycling, basketball, football, tennis, dancing, martial arts, hiking, mountain climbing, swimming etc. (the options are endless) is very good alternative to home workouts.
Do not give up! As you may be heard it before, all depends on you and your personal motivation and determination! (see Motivation To Lose Weight – The Big Picture).
