Japanese Diet: Healthy Oriental Food For Weight Loss

By many standards, the Japanese are one of the healthiest and longest-lived nations in the world. The longest people in the world can be found on the Japanese island of Okinawa: the women of Okinawa. This small island has the highest number of centenarians in the world.
Japanese diet: healthy oriental food for weight loss

Obesity is rare in Japan compared to Western countries. By following the Japanese diet,  you can also find help for your own weight loss process. The secret of the Japanese diet lies in fresh fish, vegetarian drinks, rice and small portions. Japanese food is simple in a good way and helps keep the scales readable. Read more about what the Japanese diet is like.

The secret of the Japanese diet


1. A long-lived nation that does not suffer from overweight

According to statistics, the Japanese live a long and healthy life. However, diet alone, such as teriyaki or sushi, cannot affect a person’s quality of life on such a large scale, as other lifestyles also affect the health of the body.

Japanese people are notoriously career-intensive and work long days in the office, and overall stress levels are high among Japanese workers. However, the Japanese also know the skill of relaxation,  as they take advantage of breaks in the workplace, enjoy being in nature, actively seeking relaxing experiences, and maintaining small but necessary and healthy habits every day.

It is difficult to find a lot of overweight people among the Japanese. For example, only 3% of Japanese women are overweight.  How is this possible? Is it due to eating raw salmon? Or perhaps sesame seeds, which are found in many Japanese foods and are said to provide vitality and energy? In reality, the Japanese follow small and easy ways to maintain health.

2. What is the Japanese diet like?

  • The Japanese always eat fresh food and in small portions. This means that the Japanese focus on the quality, presentation and taste of the food instead of the quantity. Only a few Japanese eat Western-style ready-made food or junk food full of fat, salt and additives. The Japanese want to eat freshly prepared food, be it in a restaurant, a street stall or at home. Investing in food is seen as an honor, especially when entertaining guests.
  • Another thing to keep in mind is the way food is eaten. By slowly enjoying and chewing well, your stomach fills up and you should not eat too much at one time. If your dose sizes are large, it is a matter of getting used to lowering the amount. You may experience stomach strain and hunger for a few weeks, but your stomach will get used to the new arrangement and size eventually. It is better to eat small portions several times during the day than to rot all day calories at once. As with the Japanese, also focus on the presentation and aesthetics of the food. Eat food with your eyes too, this is how eating is a pleasant experience, not a mere necessity.
  • The Japanese consume  very little dairy products. The Japanese are also not big friends of red meat or wheat flour. Rice in various forms, noodles, vegetables and fish form the cornerstone of the Japanese diet. Fresh fruit is also a popular snack, but only in small batches.
  • The main meal is breakfast. Japanese breakfast is quite different from Western breakfast in that it includes many small different servings of vegetables, rice, soups, and eggs, and of course healthy green tea is used as the food drink.

With these dishes, you will lose weight in a healthy Japanese way

japanese diet: rice
  • Rice is the A and O of everything. Use dark rice instead of white and vary between different rice to get variation.
  • Noodles. Udon, somen, ramen, Soba… A variety of Japanese noodles are plentiful and have very few carbohydrates. Noodles can be used in soups, in a wok pan or as a side dish. Many of these noodles are also suitable for celiacs. Replace the pasta with noodles and you will notice the difference.
  • Fruit. Especially persimmons, apples and tangerines. Delicious and sweet but healthy.
  • Fish such as mackerel and salmon. Make sure the origin and quality of the fish before you eat it raw.
  • Soy, tofu and millet. These products are high in calcium and protein, and are a good alternative to dairy products. Soy, tofu and millet are full of antioxidants and they lower high cholesterol and prevent diabetes.
  • Green tea. The health effects of green tea have been known to the Japanese for millennia, and tea has always been used both in ceremonial ceremonies and on a daily basis at home around the clock. Green tea has a lot of health-promoting antioxidants.
  • Vegetables. Eggplant, bean sprouts, beans, mushrooms, cabbage, ginger, pumpkins, potato, bamboo shoots, radish and seaweed.

Japanese diet: examples to support weight loss

Now we give you an example of the Meals of the Day in a healthy Japanese way. Japanese dishes are easy to customize, easy to prepare, and most importantly, they taste delicious. Remember that it is important to ensure the freshness of the food, to serve the food beautifully and to eat it slowly, chewing, enjoying every taste and texture.

Try the diet below for ten days each month and then switch back to your normal, healthy diet. This is a great way to eat a variety of foods and lose weight.


miso soup
  • One tangerine.
  • A small bowl of miso soup. The Japanese eat this light soup for breakfast as it provides a lot of energy and is low in fat. The soup liquefies and fills the stomach, but does not make you feel pregnant. Miso soup is made from tuna broth, tofu, seaweed, miso (an aromatic paste made from soy) and chives. Miso soup ingredients can be found in oriental grocery stores or supermarket specialty food shelves. Miso soup can be prepared the day before.
  • A cup of green tea, either loose tea or a tea bag. You can use honey to sweeten it.


sushi selection
  • A plate of sushi. Choose your favorites. Sashimi is raw fish or seafood on top of rice, seasoned with soy sauce. Sushi comes in many different forms and on Maui, focus on eating those with raw fish, avocado and cucumber, and omit the deep-fried shrimp called tempura. Sushi can be made surprisingly easily by yourself.
  • A cup of noodles with mushrooms.
  • Apple.
  • A cup of green tea.


green tea
  • Sashimi selection. Enjoy with soy sauce and wasabi (mix a small sip of wasabi with soy sauce). Wasabi is hot, so enjoy with caution.
  • A bowl of dark rice.
  • Orange.
  • Green tea.

In addition to diet, remember to follow the Japanese lifestyle: meditate, relax, walk or bike to work and the grocery store, focus on enjoying the moment and all the little things that make life beautiful and good.

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