The Japanese Diet: Healthy Oriental Food for Weight Loss

Have you heard anyone talk about the Japanese diet for weight loss? Many studies have revealed the advantages of this type of diet. Fresh foods, small dishes, vegetable beverages, rice, fish… They are simple delicacies that you can learn about and can help you lose a few pounds. Do you want to learn a little more about the Japanese diet?

The Secrets of the Japanese Diet


1. A Long Living Population with Hardly Any Obesity

That’s right, statistics are there to show us that people live longer in Japan. The key is not only in the diet, which is fundamental thanks to delicacies like teriyaki or sushi, but also their lifestyle habits. Despite being people that are very hardworking, they know how to use strategies to rest, enjoy nature, practice relaxation, and have small and healthy lifestyle habits everyday.

It is also not as common to see obese people in this country. In fact, only 3% of women are obese. How do they do it? Is it because of the raw salmon perhaps? Or is it because of sesame seeds, which are said to give a lot of vigor and energy? The reality is that the Japanese follow some very simple steps that we will explain below.

2. What Is the Japanese Diet?

  • The first step is very simple, Japanese people always eat fresh foods and small portions. What does that mean? The dishes are characterized by the quality and not quantity. In other words, no industrial food or food that is prepared in the microwave, refined flours, fatty foods… Only fresh and natural foods.
  • Another aspect to keep in mind is the way you eat, slowly and with pleasure. Enjoy every meal unhurriedly by enjoying your dishes as much as possible. They never get you sick, they take great pains in the presentation and visual display of the foods. They not only eat with their stomachs, but also with their eyes. This is important.
  • Now, an important fact: The Japanese don’t consume dairy productsThey aren’t fans of bread or meat either. They like rice, vegetables, and fish more. Fresh fruit is also essential and always small portions.
  • The most important meal of the day is breakfast for the Japanese. They start the day with a few varied dishes that range from vegetables, rice, soups, eggs, and the essential drink: green tea.

Basic Foods in the Japanese Weight Loss Diet



  • RiceIt’s basic. But it should always be whole rice as much as possible.
  • Noodles: There are Japanese specialties that are great to include in your oriental diet which are udon, somen, ramen, soba, etc. They have different sizes and are made with different types of very healthy wheat and have barely any carbohydrates. Many of them are also great for celiac people. This is a very healthy option that is worth trying.
  • Fruit: Especially fuji apples, persimmon, and mandarines. Delicious, right?
  • Fish like mackerel or salmon
  • Soy, millet, or tofu. These are rich in calcium and protein, are alternatives to dairy products that are as beneficial as they are healthy, are rich in antioxidants, reduce bad cholesterol, and prevent diabetes. They are great.
  • Green teaAlways essential.
  • Vegetables: eggplant, mung beans, red beans, mushrooms, cabbage, ginger, pumpkins, potatoes, bamboo sprouts, radish, and seaweed.

Examples of the Oriental Weight Loss Diet

Below, we will give you an example of the diet you can follow throughout the day. The Japanese meal has many possibilities, is not complicated to make, and is very tasty. Remember that it is essential that all of the foods are fresh, that you play with the colors when putting your plates together, and that you eat slowly and enjoy every ingredient.

The diet below will be ideal to follow for at least ten days a month. It is a way to eat healthy and lose weight. Take notes!



  • mandarine
  • cup of miso broth: Don’t worry, you can find ingredients like miso in specialized stores. This is a typical soup to eat in the morning because of its energy and the low amount of fat it contains. It is made of a tuna broth, tofu, seaweed, miso (aromatic pasta made from soy) and chives.
  • A cup of green tea



  • A bowl of sushi (raw fish with rice), with soy sauce
  • A cup of noodles with mushrooms
  • An apple
  • A cup of green tea



  • Sashimi assortment (this is a plate of different types of fish), accompanied with soy sauce and wasabi (be careful with wasabi, at first sight it looks like avocado but it is very spicy).
  • A bowl of whole rice
  • An orange
  • A cup of green tea

Remember to also follow Japanese lifestyle habits: they meditate often, tend to walk or ride bikes, appreciate the moment, and enjoy the simple things.