{"id":1657,"date":"2020-04-29T14:05:49","date_gmt":"2020-04-29T14:05:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=1657"},"modified":"2025-03-05T10:58:33","modified_gmt":"2025-03-05T10:58:33","slug":"japanese-diet-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/","title":{"rendered":"Japanese Diet Plan: How Following This Dietary Pattern Could Help with Weight Loss and Management"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#What_Is_a_Japanese_Diet_Plan\" >What Is a Japanese Diet Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#Characteristics_of_a_Traditional_Japanese_Diet_and_How_It_Can_Help_with_Weight_Loss_and_Management\" >Characteristics of a Traditional Japanese Diet and How It Can Help with Weight Loss and Management<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#What_Do_Japanese_Eat_for_Weight_Loss\" >What Do Japanese Eat for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#What_Can_I_Eat_to_Lose_Weight_in_14_Days\" >What Can I Eat to Lose Weight in 14 Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#What_Japanese_Superfood_Burns_Fat\" >What Japanese Superfood Burns Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#What_Is_the_Japanese_Morning_Secret_for_Weight_Loss\" >What Is the Japanese Morning Secret for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#How_do_Japanese_people_lose_weight_fast\" >How do Japanese people lose weight fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#How_do_the_Japanese_stay_slim\" >How do the Japanese stay slim?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#What_is_the_Japanese_weight_loss_remedy\" >What is the Japanese weight loss remedy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#What_is_the_Japanese_morning_drink_for_weight_loss\" >What is the Japanese morning drink for weight loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There\u2019s no denying that obesity is a global issue that has left no part of this world untouched. In fact, the <\/span><i><span style=\"font-weight: 400;\">World Health Organisation<\/span><\/i><span style=\"font-weight: 400;\"> states that not only have adult and adolescent numbers doubled and quadrupled respectively since 1990, but as of 2022, 1 in every 8 people around the world are living with obesity (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanese_Diet_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, even as cases of obesity rise worldwide, in countries in Asia, specifically East Asia, the progress of obesity seems very slow compared to other parts of the world. In Japan, a survey published in 2001 showed that only 3% of the adult population had a prevalence of obesity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2939400\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a more recent study published in the <\/span><i><span style=\"font-weight: 400;\">Journal of Asian Pacific Society of Cardiology<\/span><\/i><span style=\"font-weight: 400;\">, researchers noted that even among Asian-Pacific countries, Japan had the lowest prevalence of obesity, at just 4.5% in 2019 (<\/span><a href=\"https:\/\/www.japscjournal.com\/articles\/obesity-asia-pacific-region-current-perspectives\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). So what sets the Japanese people apart from the rest of the world in the fight against obesity?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Could it be how they eat? Read on to learn more about the <a href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/\">Japanese diet plan<\/a> and what we could learn from it.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Japanese_Diet_Plan\"><\/span><b>What Is a Japanese Diet Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Today, experts are in agreement that due to rapid socioeconomic growth, many diets worldwide, in Japan and other East Asian countries included, have seen an increase in processed foods with higher salt, fat, and sugar content (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10662030\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). For healthy eating tips, we need to look at the traditional Japanese diet, rather than the modern version that is seen today.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanese_Diet_Plan\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Characteristics_of_a_Traditional_Japanese_Diet_and_How_It_Can_Help_with_Weight_Loss_and_Management\"><\/span><b>Characteristics of a Traditional Japanese Diet and How It Can Help with Weight Loss and Management<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Traditional Japanese cuisine, also known as <\/span><i><span style=\"font-weight: 400;\">Washoku,<\/span><\/i><span style=\"font-weight: 400;\"> has the following characteristics (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852749\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p style=\"text-align: center;\"><b>The Menu<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The basic <\/span><i><span style=\"font-weight: 400;\">Washoku<\/span><\/i><span style=\"font-weight: 400;\"> menu has a high consumption of fish and soybean products and a low consumption of animal fat and meat. The serving table always has multiple dishes that are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A staple food<\/b><span style=\"font-weight: 400;\"> &#8211; This is made from grains and is generally rice, but could also include noodles or glutinous rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A soup<\/b><span style=\"font-weight: 400;\"> &#8211; This is usually miso soup &#8211; a soybean product. The soup is made with seaweed, shellfish, and vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The main dish<\/b><span style=\"font-weight: 400;\"> &#8211; This is the protein portion of the meal and is either fish, some type of seafood, or in rare cases, meat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side dishes<\/b><span style=\"font-weight: 400;\"> &#8211; These are meal accompaniments and are made up of a variety of vegetables, wild plants, mushrooms, seaweed, or even shellfish (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852749\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not only are the foods mentioned above generally low in calories, they are also whole foods and minimally processed. Even the rice and noodles are made from wholegrains that have undergone minimal processing so they likely maintain the complex carbohydrates and fiber.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Smaller Bites<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Even today, Japanese people generally eat their meals with chopsticks instead of spoons or a fork as most of us do in Western countries &#8211; and for good reason. Not only is it customary to eat <\/span><i><span style=\"font-weight: 400;\">Washoku<\/span><\/i><span style=\"font-weight: 400;\"> with chopsticks, it is also believed that taking smaller bites contributes to satiety (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852749\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanese_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71091\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/511-asian-weight-loss-1024x640.png\" alt=\"Japanese Diet Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/511-asian-weight-loss.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/511-asian-weight-loss-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/511-asian-weight-loss.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/511-asian-weight-loss-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/511-asian-weight-loss.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Portion Control<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Today, many of us are learning about the benefits of option control for weight control and management, something the Japanese people seem to have figured out long ago. <\/span><i><span style=\"font-weight: 400;\">Washoku<\/span><\/i><span style=\"font-weight: 400;\"> meals are served in small portions and also served in small bowls, which is said to prevent overeating (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852749\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>The Presence Of Soup<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Soup remains a huge part of the Japanese table today, but a lot of cultures around the world don\u2019t include it, which could be a contributing factor to the differences in obesity prevalence.\u00a0 Studies have found that Japanese men who consume soup have a lower BMI, waist circumference, and waist-to-hip ratio, possibly because soup helps increase satiety (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21185976\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study published in 2014 also found soup consumption to be associated with a reduced intake of total fat and an increased intake of protein, carbohydrates, and dietary fiber, in addition to several vitamins and minerals (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24382211\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Vegetables and Water<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When people speak about healthy Japanese food, they are often referring to the fact that a huge part of the cuisine, particularly the side dishes, is made up of a variety of vegetables. The traditional Japanese diet is rich in a variety of vegetables that are cooked in <\/span><i><span style=\"font-weight: 400;\">dashi<\/span><\/i><span style=\"font-weight: 400;\"> stock which helps improve their palatability and allows people to eat more of them (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852749\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, we know that vegetable (and fruit) consumption is essential for weight control as these foods are high in fiber but very low in calories and fats. Due to how few calories they have, you can eat a large amount of these foods without going over your allotted calorie intake for the day (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/healthy-eating\/fruits-vegetables.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">Woshaku<\/span><\/i><span style=\"font-weight: 400;\"> Japanese diet uses water in cooking to reduce or remove bitterness from some foods and also increase the <\/span><i><span style=\"font-weight: 400;\">umami<\/span><\/i><span style=\"font-weight: 400;\"> in other foods. Meals in the traditional Japanese diet are also made through steaming, boiling, and stewing, which is said to contribute to the amount of water people consume in a day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852749\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, we are encouraged to drink more water as it can help boost satiety and suppress appetite while slightly boosting thermogenesis, which helps us burn a few more calories throughout the day (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/does-drinking-water-before-meals-really-help-you-lose-weight-202402203018\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The <\/span><i><span style=\"font-weight: 400;\">American Heart Association<\/span><\/i><span style=\"font-weight: 400;\"> also states that cooking methods that use water are among the healthiest methods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The organization recommends methods such as blanching, poaching, and steaming as their top 10 healthiest cooking methods that are good for your heart and waistline (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/cooking-skills\/cooking\/techniques\/healthy-cooking-methods\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-intermittent-fasting-meal-plan\/\">7-Day Mediterranean Diet Intermittent Fasting Meal Plan<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_Japanese_Eat_for_Weight_Loss\"><\/span><b>What Do Japanese Eat for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While we cannot say exactly what all Japanese people eat to lose weight, it can be seen that their traditional diet may help you lose weight. As mentioned above, the traditional Japanese diet is made up of whole foods in addition to fish, seafood, and a variety of vegetables. Today, a lot of the characteristics of the traditional diet can be seen in the modern-day Japanese diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study published in 2022, researchers noted that the Japanese dietary pattern today is characterized by a high intake of soybean products, fish, vegetables, rice, seaweed, miso soup, pickles, and green tea (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/10\/2034\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Research on all these foods has suggested that they can help with weight loss.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As mentioned above, vegetables are good for your health and they also make a fantastic addition to your plate when you want to add more volume to your meal without risking too high of a calorie intake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Studies on soy products have shown that they may help reduce body weight and fat percentage and also help with significant reductions in BMI and waist circumference (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1838825\/#:~:text=In%20animal%20models%20of%20obesity,addition%20to%20reducing%20plasma%20lipids.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6893485\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In terms of fish, studies over the years have shown that a diet that is high in fish and seafood can help with weight loss, in addition to the improvement of glucose-insulin metabolism and dyslipidemia. Studies have also suggested that fish can be good for other factors such as the preservation of muscle mass, blood pressure, and heart health, as well as preventing diabetes (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522041582\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6536831\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8182174\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We\u2019ve mentioned that soups are a great weight loss tool. Check out our article on the <\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-miso-soup-for-weight-loss\/\"><b>benefits of miso soup for weight loss<\/b><\/a><span style=\"font-weight: 400;\"> to see how adding it to your diet may help you reach your body goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green tea is another fantastic weight loss drink. Green tea helps increase the amount of water you consume in a day, and studies on catechins found in green tea have found them to have some potential anti-obesity activities\/properties (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15640470\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK299060\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In one study that was published in 2013, researchers found that when diabetic patients drank 4 cups of green tea a day, this resulted in a significant decrease in body weight, BMI, waist circumference, and systolic blood pressure (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3908530\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finding healthy Japanese recipes with these ingredients can help you get started on your journey toward weight loss. We suggest starting with some delicious <\/span><a href=\"https:\/\/betterme.world\/articles\/japanese-eggplant-recipes\/\"><b>Japanese eggplant recipes<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_I_Eat_to_Lose_Weight_in_14_Days\"><\/span><b>What Can I Eat to Lose Weight in 14 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s nothing specific you can eat that will help you lose a significant amount of weight in just 14 days. No diet can help you do this and any that promises such miraculous results is a fad. According to the <\/span><i><span style=\"font-weight: 400;\">CDC <\/span><\/i><span style=\"font-weight: 400;\">healthy weight loss is usually a loss of 1-2 pounds a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that in 14 days, you may be able to lose 2 to 4 pounds. This rate may look slow to you, but it is healthy and there is less likelihood of gaining all that weight back at the end of your weight loss journey. To achieve healthy and sustainable weight loss, you need an overall healthy, balanced, reduced-calorie diet and increased physical activity.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/holistic-diet-food-list\/\">Holistic Diet Food List Starter Guide \u2014 Benefits, Cooking Methods, And Important Tips<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Japanese_Superfood_Burns_Fat\"><\/span><b>What Japanese Superfood Burns Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">Harvard Health, <\/span><\/i><span style=\"font-weight: 400;\">there is no such thing as a superfood &#8211; at least not to nutrition scientists and dietitians. However, what the general public considers a \u2018superfood\u2019 is any food that is rich in antioxidants, fiber, or fatty acids that are good for your health (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/superfoods\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only thing that can perhaps match this explanation is matcha, a powdered green tea powder that is made from processed green tea leaves. While Japan is largely seen as the birthplace of matcha, this tea originally came from China through a Buddhist monk (<\/span><a href=\"https:\/\/www.britannica.com\/topic\/matcha\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Matcha is essentially green tea, which as we\u2019ve mentioned above has been suggested to have anti-obesity properties and may help with weight loss. A review published in 2022 also stated that matcha may have positive benefits relating to cognitive function, stress levels, inflammation and oxidation, serum glucose and lipid profile, and even anti-tumor function (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9792400\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, drinking matcha alone won\u2019t magically result in weight loss. You still need an overall healthy, balanced diet with a calorie deficit.\u00a0<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanese_Diet_Plan\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Japanese_Morning_Secret_for_Weight_Loss\"><\/span><b>What Is the Japanese Morning Secret for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some claim that the Japanese \u2018morning banana diet\u2019 can help with weight loss. However, there is no scientific research that backs this diet or the sentiments given by the proponents of the eating plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than relying on such a diet, we suggest following the tips above on the traditional Japanese diet, eating at a calorie deficit, and even trying <\/span><b><a href=\"https:\/\/betterme.world\/articles\/japanese-yoga\/\">Japanese yoga<\/a>,<\/b><span style=\"font-weight: 400;\"> which can help burn calories and boost your mental well-being (<\/span><a href=\"https:\/\/psycnet.apa.org\/record\/2014-09181-001\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/372798263_Yoga_An_Exploration_of_Its_Cultural_Adaptation_and_Practice_in_Japan\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanese_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69858\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/japanese-diet-1024x640.png\" alt=\"Japanese Diet Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/japanese-diet.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/japanese-diet-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/japanese-diet.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/japanese-diet-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/japanese-diet.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_Japanese_people_lose_weight_fast\"><\/span><strong>How do Japanese people lose weight fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As shown above, their traditional diet relies on a lot of whole foods, vegetables, fish, and soups. The traditional diet also emphasizes portion control and eating slowly with slower bites. The former helps prevent overeating and the latter is said to promote satiety, all factors that help with weight loss and management.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_the_Japanese_stay_slim\"><\/span><strong>How do the Japanese stay slim?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As mentioned above, this can likely be attributed to their traditional diet, which is rich in whole foods, protein, and vegetables and it\u2019s also a diet that stresses the importance of portion control.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_Japanese_weight_loss_remedy\"><\/span><strong>What is the Japanese weight loss remedy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no Japanese secret or miraculous remedy for weight loss &#8211; just a wholesome diet and portion control.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_Japanese_morning_drink_for_weight_loss\"><\/span><strong>What is the Japanese morning drink for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As we\u2019ve seen above, matcha green tea may be helpful for weight loss and other health benefits, largely due to the catechins that are found in this tea. However, <\/span><span style=\"font-weight: 400;\">you need to incorporate it into an overall healthy, balanced diet with a <a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\">calorie deficit<\/a> if you want to lose weight.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanese_Diet_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Contrary to what you may have initially assumed, the Japanese diet plan is no different from any other normal healthy diet. Sure, Japanese people may use ingredients, sauces, and other foods that are unique to them, but at the end of the day, they mostly eat whole grains, fish and other seafood, vegetables, and soup. These foods are incredibly healthy and portion control also goes a long way in helping with weight loss and management through unconscious calorie control.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There\u2019s no denying that obesity is a global issue that has left no part of this world untouched. In fact, the World Health Organisation states that not only have adult and adolescent numbers doubled and quadrupled respectively since 1990, but as of 2022, 1 in every 8 people around the world are living with obesity [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":71177,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[108],"class_list":["post-1657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Japanese Diet Plan: How Following This Dietary Pattern Could Help with Weight Loss and Management - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about the \u2605 JAPANESE DIET PLAN \u27a4 and how it can help with weight loss? Check out this article to see how and what Japanese people eat to stay slim.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Japanese Diet Plan: How Following This Dietary Pattern Could Help with Weight Loss and Management\" \/>\n<meta property=\"og:description\" content=\"Are you curious about the \u2605 JAPANESE DIET PLAN \u27a4 and how it can help with weight loss? Check out this article to see how and what Japanese people eat to stay slim.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-05T10:58:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/04\/484-japanese-diet-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"O. Johnson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"O. Johnson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/\"},\"author\":{\"name\":\"O. Johnson\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/992e0e254d0d006da021af7aed9e1962\"},\"headline\":\"Japanese Diet Plan: How Following This Dietary Pattern Could Help with Weight Loss and Management\",\"dateModified\":\"2025-03-05T10:58:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/\"},\"wordCount\":1921,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/484-japanese-diet-plan.png\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There\u2019s no denying that obesity is a global issue that has left no part of this world untouched. In fact, the <\/span><i><span style=\\\"font-weight: 400;\\\">World Health Organisation<\/span><\/i><span style=\\\"font-weight: 400;\\\"> states that not only have adult and adolescent numbers doubled and quadrupled respectively since 1990, but as of 2022, 1 in every 8 people around the world are living with obesity (<\/span><a href=\\\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, even as cases of obesity rise worldwide, in countries in Asia, specifically East Asia, the progress of obesity seems very slow compared to other parts of the world. In Japan, a survey published in 2001 showed that only 3% of the adult population had a prevalence of obesity (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2939400\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In a more recent study published in the <\/span><i><span style=\\\"font-weight: 400;\\\">Journal of Asian Pacific Society of Cardiology<\/span><\/i><span style=\\\"font-weight: 400;\\\">, researchers noted that even among Asian-Pacific countries, Japan had the lowest prevalence of obesity, at just 4.5% in 2019 (<\/span><a href=\\\"https:\/\/www.japscjournal.com\/articles\/obesity-asia-pacific-region-current-perspectives\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). So what sets the Japanese people apart from the rest of the world in the fight against obesity?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Could it be how they eat? Read on to learn more about the <a href=\\\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/\\\">Japanese diet plan<\/a> and what we could learn from it.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Wha ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/\",\"name\":\"Japanese Diet Plan: How Following This Dietary Pattern Could Help with Weight Loss and Management - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/484-japanese-diet-plan.png\",\"dateModified\":\"2025-03-05T10:58:33+00:00\",\"description\":\"Are you curious about the \u2605 JAPANESE DIET PLAN \u27a4 and how it can help with weight loss? 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Check out this article to see how and what Japanese people eat to stay slim.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/","og_locale":"en_US","og_type":"article","og_title":"Japanese Diet Plan: How Following This Dietary Pattern Could Help with Weight Loss and Management","og_description":"Are you curious about the \u2605 JAPANESE DIET PLAN \u27a4 and how it can help with weight loss? Check out this article to see how and what Japanese people eat to stay slim.","og_url":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-03-05T10:58:33+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/04\/484-japanese-diet-plan-1024x640.png","type":"image\/png"}],"author":"O. Johnson","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"O. Johnson","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/"},"author":{"name":"O. Johnson","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/992e0e254d0d006da021af7aed9e1962"},"headline":"Japanese Diet Plan: How Following This Dietary Pattern Could Help with Weight Loss and Management","dateModified":"2025-03-05T10:58:33+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/"},"wordCount":1921,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/484-japanese-diet-plan.png","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">There\u2019s no denying that obesity is a global issue that has left no part of this world untouched. In fact, the <\/span><i><span style=\"font-weight: 400;\">World Health Organisation<\/span><\/i><span style=\"font-weight: 400;\"> states that not only have adult and adolescent numbers doubled and quadrupled respectively since 1990, but as of 2022, 1 in every 8 people around the world are living with obesity (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, even as cases of obesity rise worldwide, in countries in Asia, specifically East Asia, the progress of obesity seems very slow compared to other parts of the world. In Japan, a survey published in 2001 showed that only 3% of the adult population had a prevalence of obesity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2939400\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In a more recent study published in the <\/span><i><span style=\"font-weight: 400;\">Journal of Asian Pacific Society of Cardiology<\/span><\/i><span style=\"font-weight: 400;\">, researchers noted that even among Asian-Pacific countries, Japan had the lowest prevalence of obesity, at just 4.5% in 2019 (<\/span><a href=\"https:\/\/www.japscjournal.com\/articles\/obesity-asia-pacific-region-current-perspectives\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). So what sets the Japanese people apart from the rest of the world in the fight against obesity?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Could it be how they eat? Read on to learn more about the <a href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/\">Japanese diet plan<\/a> and what we could learn from it.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Wha ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/","url":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/","name":"Japanese Diet Plan: How Following This Dietary Pattern Could Help with Weight Loss and Management - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/japanese-diet-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/484-japanese-diet-plan.png","dateModified":"2025-03-05T10:58:33+00:00","description":"Are you curious about the \u2605 JAPANESE DIET PLAN \u27a4 and how it can help with weight loss? 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Johnson","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/a2dc724c6b3a6e4bc36e39840f8e27b2","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Olivia-1-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Olivia-1-150x150.png","caption":"O. Johnson"},"description":"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.","sameAs":["https:\/\/ua.linkedin.com\/in\/olha-pyrozhenko-aab61a196?trk=people-guest_people_search-card"],"url":"https:\/\/betterme.world\/articles\/author\/oliviajohnson\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/1657","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=1657"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/1657\/revisions"}],"predecessor-version":[{"id":71179,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/1657\/revisions\/71179"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/71177"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=1657"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=1657"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=1657"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=1657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}