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A 14-Day Weight-Loss Japanese Diet

A 14-day weight-loss Japanese diet

The Japanese Diet is a good option for you if you’re trying to lose a decent amount of weight in a relatively short period of time. When you follow this plan exactly as it is created, you could find yourself as much as fifteen pounds lighter after two weeks.

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Keep in mind that you need to drink a lot of water during this meal plan and let go of salt, sugar, bread and alcohol for two weeks.

The Japanese Diet Meal Plan

Day 1

  • Breakfast: choose between tea and plain coffee.
  • Lunch: salad with romaine lettuce, one tomato, olive oil as dressing, with two hard-boiled eggs.
  • Dinner: romaine salad with olive oil as dressing with a piece of fish (steam, boil, broil).

Day 2

  • Breakfast: plain cup of coffee with slice of toast.
  • Lunch: romaine salad with olive oil dressing, piece of fish (steam, boil, broil).
  • Dinner: plain yogurt (lowfat), eight ounces of broiled steak (beef).

Read More: Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies

Credit: Freepik

Day 3

  • Breakfast: cup of plain coffee.
  • Lunch: hard-boiled egg with three carrots (raw or boiled) and lemon with olive oil.
  • Dinner: eat a few apples.

Day 4

  • Breakfast: cup of plain coffee.
  • Lunch: apple with fried fennel or parsnip root (olive oil).
  • Dinner: romaine salad with olive oil, beef steak (eight ounces), two hard-boiled eggs.

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Credit: Freepik

Day 5

  • Breakfast: raw carrot with lemon juice.
  • Lunch: sixteen ounces of fish (steam, boil, broil) with two cups tomato (no salt).
  • Dinner: raw carrot with lemon and olive oil with two hard-boiled eggs.
Credit: Freepik

Day 6

  • Breakfast: plain cup of coffee.
  • Lunch: romaine salad with carrots or olive oil, sixteen ounces chicken breast (steam, broil).
  • Dinner: carrot with olive oil and lemon with two hard-boiled eggs.

Day 7

  • Breakfast: cup of black or green tea, plain.
  • Lunch: eight ounces of steak (beef), fruit of your choice.
  • Dinner: any dinner from week other than third day.
Credit: Freepik

This seven-day sequence is repeated for the second week.

If you’re interested in losing weight, but this diet doesn’t seem right for you, consider some alternatives:

  • Banana Diet: simple diet to follow and lose weight with.
  • Rice Diet: lose weight and detoxify your body for a clean feel.
  • Egg Diet: may give you fast weight loss.
  • Green Tea Diet: lose fat without using a tough diet.
  • Egg and Grapefruit Diet: combination that helps you shed pounds fast.
  • Quick 3-Day Diet: lots of vegetables and fruits.
  • Four-Day Diet: use raw ingredients to flush out toxins.

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  • Mediterranean Diet: pretend you’re in Greece for 1,000 per day.
  • Week-Long Diet: try a balanced route.
  • Fast Diet: if you need serious results for a specific event, try this plan.
  • Watermelon Diet: flush out water and feel refreshed.
  • Lean Diet: easy to follow even when you’re on the go.
  • Wine Diet: lose weight without sacrificing your daily glass of wine.
  • Supermodel Diet: eat like you’re going on the runway.
  • Tomato Soup Diet: eat tomato soup to lose weight.

You are unique and will need to experiment before you find the perfect diet plan for your lifestyle.

Apart from following a proper diet, physical exercise is also essential for your body and health. Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Diets of the World: The Japanese Diet (2007,
  2. Help ward off cancer with a Japanese diet (2004,
  3. The Role of the Japanese Traditional Diet in Healthy and Sustainable Dietary Patterns around the World (2018,
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O. Johnson
O. Johnson

Olivia is a passionate writer and a whip-smart proofreader who takes pride in her ability to turn hard-to-digest information into an enjoyable read. She is a book worm, a life of the party, a meditation and fitness enthusiast, and a champion for healthy living all in one. Dissecting dietary fads, debunking long-established weight loss myths and delivering science-backed quality content is her top priority. When working on a piece, Olivia tunes into her own experience of trial-and-error weight loss which helps her cut through the clutter when doing extensive research. Her unbridled enthusiasm spills over into her work and motivates readers to chase after their full potential.

J. Paul
J. Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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