- Basic principles of the Japanese diet
- Allowed Products
- Prohibited foods
- Sample menu for seven days
- Effectiveness and benefits
- The risks of the Japanese diet
- Expert commentary
Material reviewed and commented by Stanislav Khan, nutritional endocrinologist, blog author @doctor__khan
Basic principles of the Japanese diet
The Japanese diet is maximum protein and fiber, minimum carbohydrates and low calorie content. It mainly includes fish and seafood (meat in some varieties), vegetables, fruits, seaweed and soy cheese. It is also called the diet of centenarians [1]. The menu is based primarily on the Asian cuisine of waseku, whose recipes include simple, often seasonal ingredients. This diet helps you lose weight, improves digestion and overall health.
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In the traditional menu, carbohydrates were significantly less, but modern doctors do not advise to reduce them to a minimum. Asian cuisine has changed a lot under the influence of modern food trends. Nowadays, animal protein, sweet sauces, condiments, meats and processed foods are often added to popular dishes.
Diet "Favorite": examples of the diet and doctor's comments
Allowed Products
The diet is based on whole foods and cooked without a lot of oil [2]:
- rice, different types of noodles;
- seafood (shrimp, shellfish, mussels) and fish;
- soy tofu cheese;
- seaweed;
- legumes (soybeans, beans);
- vegetables (stewed, baked, pickled), less often fruits.
You can vary the ingredients as you like, or use proven recipes. As a rule, the menu often includes seaweed soup, clams, fish and tofu salads. Vegetable soup and noodle dishes are equally popular. The Japanese diet does not include snacks. The main drinks are black coffee, green tea (without milk and sugar). At the same time, alcohol is not prohibited: beer or sake is rare and can be drunk in small quantities for dinner [3].
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An important aspect of the Japanese diet is the appearance of food. The presentation should be beautiful, preferably with chopsticks. Although eating will take longer than eating food with European appliances, it is believed that the chopsticks help to open up the harmony of flavors.