A traditional Japanese diet is well balanced

Japanese Diet, The Most Effective Meal Plan for Weight Loss

The Most Effective Meal Plan for Weight Loss. Japanese food is known to be a highly effective diet for weight loss. It is an extremely low-fat, low-calorie, and high-protein diet suitable for people of all ages. In this article, the author discusses a perfect Japanese meal plan for weight loss from various viewpoints.

Japanese Diet

The Healthiest Diet to Lose Weight.

If you want to lose weight healthily and keep it off, then a Japanese diet is the way to go. Aiming simply to lose weight despite the method you use leads to rebounding and ends up being ineffective. If you are serious about losing weight, you should make a long-term plan which gets your body in shape in a healthy way. Japanese food is one of the most effective diets you can follow and has recently become a worldwide phenomenon. It is the healthiest meal plan for weight loss with an extremely high success rate.


Japanese Food as a World Heritage.

In December 2013, Japanese food has been listed as an intangible cultural heritage by UNESCO (the United Nations Educational, Scientific, and Cultural Organization). Particularly acclaimed was the excellent nutritional balance of fresh foods with a wide variety of ingredients and its ability to express the changing of the four seasons.

If you look at the world’s healthiest country ranking by WHO (World Health Organization), Japan has ranked in the top 5 for the last 50 years! Being extremely low fat, low calorie, and high protein, changing your daily diet to a Japanese style will bring a positive effect on your body.


5 Benefits of Eating Japanese Food.

Successful Weight Reduction

Relieve Constipation

Prevent Lifestyle Diseases

Improve Dental Problems

Nutritious and Balanced Diet for Beautiful Skin


  1. Successful Weight Reduction.

The first thing to keep in mind when making a weight loss program is calorie intake. A traditional Japanese meal set that consists of rice, miso soup, and dishes such as grilled fish, boiled vegetables, seaweed, and soybeans is low in calories and high in protein, yet still satisfying. It is a whole-foods-based diet with minimal amounts of animal protein. And added sugars, and fast, so you can avoid high-calorie, processed foods.


  1. Relieve Constipation.

Japanese diet generally contains enough vegetables and is rich in fiber, vitamins, and minerals. Fiber is particularly an important nutrient for dieters as it helps regulate the intestinal environment. Japanese food is a weight-loss-friendly meal as you can consciously consume these essential nutrients without being aware of them.


  1. Prevent Lifestyle Diseases.

Too much fat intake can lead to excessive consumption of saturated fatty acids such as meat and butter. If you continue this eating habit, your cholesterol levels and triglycerides will eventually rise. Cholesterol and triglycerides interfere with smooth blood flow and make the bloodthirsty, which causes a variety of diseases including arteriosclerosis, so you must take an early improvement. This is where the Japanese diet rich in fish and seafood comes in as a countermeasure.

Seafood, especially bluefish, is high in unsaturated fatty acids and activates brain cells due to its high levels of DHA, in addition to thinning the blood. Not only does it prevent the intake of too much fat, but it also works on other organs while supplying protein, so be sure to include it in your menu.


  1. Improve Dental Problems.

Sugar and processed foods can cause tooth decay. Japanese cuisine which focuses on raw and crunchy foods encourages the behavior of chewing. Chewing food is an important activity that helps your body produce saliva to aid in digestion and promote tooth and bone development. Chewing also stimulates your satiety center which helps you feel satisfied at an earlier stage of your meal, and as a result, you will not overeat more than you need to.


  1. Nutritious and Balanced Diet for Beautiful Skin.

Japanese food contains many ingredients and is a great source of fiber, minerals, and vitamins. Adding a side dish to your daily diet, especially one with plenty of vegetables, will balance your nutrition without strain. Keep an eye on your nutritional balance to maintain your skin condition and your health.



Japanese Diet, The Most Effective Meal Plan for Weight Loss



How to Start the Japanese Diet?

If you are a newcomer, switching all your meals to Japanese style will not be easy, so start by replacing one of your daily meals with Japanese food.

The Basis of the Japanese Diet “1 Soup + 3 Dishes”

The basis of a Japanese diet is a balance of one soup and three dishes.

1 Staple Food: Supplies carbohydrates as a source of energy.

1 Soup: Rehydrates your body.

3 Dishes: Make up for the lack of nutrients in the staple food and soup.

3 Tips for “1 Soup + 3 Dishes”

Be Efficient in Meal Prep and Last Long

Use Low-Calorie Ingredients

Avoid Deep-Fried Foods for Dinner


  1. Be Efficient in Meal Prep and Last Long.

One main dish and two side dishes may seem like a lot of work. When you are short on time, choose a simple menu such as grilled fish as the main dish. You can use commercial products such as tofu or seaweed for side dishes, or a salad with raw vegetables can be an alternative. If you are not comfortable making side dishes every day, prepare them in advance or use the freezing technique.


  1. Use Low-Calorie Ingredients.

An advantage of the Japanese diet is bulking low-calorie foods that increase the volume of your meals. Try to include okara (tofu), Konnyaku (konjac), and mushrooms which are all low in calories. For example, incorporate mushroom soup and tofu side dishes, as well as miso soup with lots of vegetables.


  1. Avoid Deep-Fried Foods for Dinner.

It will be better if you keep a balance of three daily meals. Breakfast acts as a source of energy. Even if you eat high-calorie foods in the morning, they are less likely to turn into fat because of the long period of activity that follows. On the other hand, try to avoid fried foods and take a light meal for dinner. You can cut down on calories by selecting raw or boiled ingredients rather than fried or stir-fried foods.


Get Your Health and Weight Loss Fixed with the Japanese Diet.

Japanese food is an easy way to start a healthy diet that does not require a sudden decrease in quantity or food bias. If your weight reduction has been unsuccessful in the past Health Fitness Articles, why don’t you try this delicious and healthy Japanese meal plan for weight loss?



Longest Lifespan, Why Do Japanese Live Longer meals on display



Do It in the Morning and Lose Weight Fast.

Want to know the fastest way to lose weight? The article talks about the most effective time of the day to lose weight and simple tips to start the program!


Burn Fat in the Morning and Accelerated Your Weight Loss Velocity!

Morning weight loss program? You may be thinking, “I’m busy in the morning…” but if it only takes 10 minutes to make you lose weight, would you be interested? Exercise is essential for getting the body you want and there are indeed certain times of the day that are more suitable for workouts. So, let us talk about the most efficient way to lose weight. Here are some benefits and tips for the best time of the day to take exercise and how to improve its efficiency.


3 Benefits of Morning Workouts

Increased Metabolism

Regulates your Lifestyle and Feel Better

Easier to Burn Fat


  1. Increased Metabolism

One of the benefits of exercising in the morning is an increase in metabolism, and this is related to the autonomic nervous system. Fat is burned at any time of the day, but it is particularly easy to burn when the sympathetic nervous system is active. When you relax, the parasympathetic nerves are dominant, but in the daytime, the sympathetic nerves become dominant and your body temperature goes up. You can accelerate this activity by exercising in the morning, and your basal metabolism is increased by 10%.


  1. Regulates your Lifestyle and Feel Better

The sympathetic nerves become dominant through morning activities, which switches the body into daytime mode. Once the body awakens, serotonin, known as happy hormones, gets released and you will be able to greet a crisp morning. The brain also goes into an active mode which regulates the body’s rhythm and spreads more serotonin, making the mind even healthier. You will be able to spend a refreshing day and improve your work efficiency.


  1. Easier to Burn Fat

The energy used in activities is generally consumed in the order of carbohydrates to fat. However, the food you eat is digested while you sleep at night, and in the morning, you wake up with a hungry body with low blood sugar levels, and you automatically use fat as a source of energy. Therefore, if you exercise at that time, fat is easily burned.

Exercising on an empty stomach right after waking up can hurt your body, so drink a glass of water first and preferably take a light sip of something easily digestible such as a banana or a jelly before you do it. Also, remember to hydrate frequently during your workout.


How to Start a Morning Wight Loss Program?

Get up 20 minutes earlier than usual.

Drink a glass of warm water.

Eat fruit.

Stretch your body.

Take simple workouts.


  1. Get up 20 minutes earlier than usual.

One hour or two in the morning sounds like a high wall, so let us start by waking up 20~30 minutes early.


  1. Drink a glass of warm water.

When you wake up, drink a glass of warm water to rehydrate your body. Avoid taking cold or pungent drinks first thing in the morning, as they may overstimulate your stomach. The key to drinking is to take it in small sips, little by little. Let the water soak into your body slowly.


  1. Eat fruit.

When time is short in the morning, you tend to eat quick bread or leave the house without any food, right? Fruit is one of the recommended options you can eat as your breakfast. The enzymes in the fruit will promote elimination which helps your body to metabolize better. Fruit also contains the right amount of sugar, vitamins, and minerals that the body can easily absorb, and it keeps you hydrated.


  1. Stretch your body.

When you just wake up from your deep sleep, your body is not yet awake and is lacking in water and energy. Strenuous exercise in this state can be overloading on the body, so start by stretching your body so it is not too painful to get yourself out of bed to turn on your body switch. Activating your body in the morning is also a great way to boost your metabolism, and the benefits are endless.


  1. Take simple workouts.

Once you complete the stretching sequence and your body turns into active mode, some easy strength training you can do at home such as squats and tiptoe lifts will be the next step. Stimulating the lower body muscles can reduce swelling and firm the entire body. Start from 5~10 times each day if you do not take regular based exercise.

The weight loss program in the early morning may be hard at first, but you will soon begin to enjoy it once you get used to it. Morning workouts are one of the most effective ways to lose weight fast. Why don’t you have a go tomorrow?


"I lost my weight the healthy and good old-fashioned way: Watching what I eat and working out with my trainer."

A special thank you to the writer of these articles –

  • Japanese Diet
  • Do It In The Morning And Lose Weight Fast.

By Chie Sanjo

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