Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Japanese diet consists of a lot of fish, vegetables and fruits. The diet is relatively low in calories and focuses on small portions, good quality food and conscious eating.
A reason to try the Japanese diet can be to eat differently (or healthier) and/or in an effort to lose weight.
On the homepage you can compare this diet with other diets.
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The diet is mainly characterised by small portions. Here, quality of food is always more important than quantity. A good example of this is sushi: small bites with (hopefully) good quality fish.
An important aspect of the diet is that you are stimulated to eat slow and conscious, much like the Mindfulness diet. This should help you be more aware about that fact that you are eating and also about what you are eating.
It is therefore a no-go to eat while watching TV.
The idea is that the Japanese diet contains fewer calories on average than a typical Western (or American) diet. By replacing (unhealthy) high-calorie products with healthy products that contain fewer calories, and by taking small portions, the number of calories in your diet can be reduced.
Read more about how many calories per day is regarded 'normal'.
Meat, bread and dairy products are much less common in this diet than in the typical Western diet. Energy-rich products, such as potatoes or chocolate, are also eaten less.
If you follow the Japanese diet your day may start with a fish broth or some rice with vegetables. Lunch and dinner can consist of sushi, teriyaki, sashimi or noodles.
Several products in the Japanese diet contain a lot of salt. Soy sauce for example. It is therefore important to make sure you don't consume too much salt when following this diet.
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This diet is not suitable for everyone (for example, it is not suitable for people with high blood pressure or diabetes). Consult your doctor or dietician before starting this diet.
Several books have been written on the Japanese diet. Below we've listed a selection of ad links from Amazon and Ebooks:
In addition to the above books, podcasts about the Japanese diet have also been made, including this episode (ad link) of Japanese food/Health:
Other diets that focus on portion size are Smartsize me, the Baby food diet, the Best life diet and the Brown Fat Revolution diet.
Examples of diets in which you replace high-calorie products with healthier products that contain fewer calories are the Superfood Swap diet, the Monoswap diet and the Volumetrics diet.
This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.
Did you notice a mistake on this page? Please let us know.
As you see fit
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.