The Japanese Diet: Healthy Oriental Food for Weight Loss - Step To Health

The Japanese Diet: Healthy Oriental Food for Weight Loss

What is it about the way the Japanese people eat that makes them so healthy?
The Japanese Diet: Healthy Oriental Food for Weight Loss

Last update: 02 April, 2019

Have you heard anyone talk about the Japanese diet for weight loss? Many studies have revealed the advantages of this type of diet. It consists of fresh foods, small dishes, vegetable beverages, rice, fish, and more. Learn about the Japanese diet, and about how eating these simple delicacies can help you lose a few pounds.

The Secrets of the Japanese Diet

Japanese diet

1. A long-living population with hardly any obesity

That’s right: statistics show us that people live longer in Japan. The key is not only in the diet, which includes delicacies like teriyaki and sushi, but also their lifestyle habits. Despite being naturally hardworking, they know how to make the most of resting, enjoying nature, relaxing, and leading healthy lifestyles 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 the raw salmon? Or the sesame seeds? 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 typically eat fresh foods and small portions. What does that mean? The dishes are characterized by the mantra: quality over quantity. In other words, there are few industrial food items, or things prepared in the microwave. You won’t find refined flours, fatty foods, etc. The Japanese stick to fresh and natural foods.
  • Another aspect to keep in mind is the way you eat. Try eating slowly and with pleasure. Enjoy every meal unhurriedly by savoring your dishes as much as possible. The Japanese 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 typically don’t consume many dairy products. They aren’t fans of bread or meat, either. They prefer rice, vegetables, and fish. Fresh fruit is also essential – but always in 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 Diet for Weight Loss



  • RiceIt’s basic but essential. Whenever possible, use whole-grain.
  • Noodles: Some Japanese specialties to include in your oriental diet are udon, somen, ramen, soba, etc. They’re each a different size, made with different types of very healthy wheat. Most are low-carb options. Many of them are also great for people with Celiac disease.
  • Fruit: Especially fuji apples, persimmons, and mandarins. Delicious, right?
  • Fish: Try mackerel, or salmon.
  • Soy, millet, or tofu: These options are rich in calcium and protein. They can be used as alternatives to dairy products, and they’re as beneficial as they are healthy. They’re rich in antioxidants, help to reduce bad cholesterol, and prevent diabetes!
  • Green tea: Always essential to any healthy diet.
  • 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 a diet you can follow throughout the day. A good Japanese should be simple and tasty, with many possibilities for personalization. Remember that the freshness of the foods is essential. Play with the colors when putting your plates together, and don’t forget to eat slowly and enjoy every ingredient.

The diet below should be followed for at least ten days a month. It’ll have you eating healthier and losing weight in no time!



  • mandarin orange.
  • cup of miso broth: Don’t worry, you can find ingredients like miso in specialized Asian grocery stores. Surprisingly, miso is typically eaten in the morning because of its energy boost low fat content. It’s made of a tuna broth with tofu, seaweed, miso (aromatic pasta made from soy) and chives.
  • A cup of green tea



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



  • Sashimi assortment (different types of raw fish over rice), 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, in addition to following the Japanese diet, try some Japanese lifestyle habits! You can meditate often, walk or ride your bike, appreciate the moment, and enjoy the simple things!

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