{"id":26291,"date":"2021-08-25T14:43:28","date_gmt":"2021-08-25T14:43:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26291"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"japanese-diet-14-days","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/","title":{"rendered":"Japanese Diet 14 Days: How To Lose Weight On This Asian Food Diet"},"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 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#What_Is_The_Japanese_Diet\" >What Is The Japanese Diet?<\/a><\/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-14-days\/#What_Makes_The_Japanese_Diet_Healthy\" >What Makes The Japanese Diet Healthy?<\/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-14-days\/#How_Does_The_Traditional_Japanese_Diet_Compare_To_The_Standard_American_Diet\" >How Does The Traditional Japanese Diet Compare To The Standard American Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Fiber\" >Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Sodium\" >Sodium\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Low_Intake_Of_Meat\" >Low Intake Of Meat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Little_Added_Sugar\" >Little Added Sugar<\/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-14-days\/#Minimal_Fat_Consumption\" >Minimal Fat Consumption<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#What_Do_You_Eat_On_The_Japanese_Diet\" >What Do You Eat On The Japanese Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#What_Foods_Shouldnt_Be_Eaten_On_The_Japanese_Diet\" >What Foods Shouldn\u2019t Be Eaten On The Japanese Diet?<\/a><\/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-14-days\/#Benefits_Of_The_Japanese_Diet\" >Benefits Of The Japanese Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Rich_In_Nutrients\" >Rich In Nutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Improved_Digestion\" >Improved Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Longevity\" >Longevity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#Heart_Health\" >Heart Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you want to shed some pounds before summer and you like Asian cuisine, then the Japanese diet may be just the right choice for you. Did you know that Japan has one of the world\u2019s lowest obesity rates and one of the world\u2019s highest life expectancy rates?<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Well, they do, and perhaps their secret lies in the food they consume. The <a href=\"https:\/\/betterme.world\/articles\/a-japanese-breakfast-banana-diet-for-simple-and-quick-weight-loss\/\">Japanese diet<\/a> may be one of the ways to not only lose weight but to improve life expectancy at the same time. This diet just might help you live longer if you incorporate it into your daily routine. However, short-term dieting may also be beneficial and can help you scale down.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Japanese_Diet\"><\/span><b>What Is The Japanese Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What is it that makes the <a href=\"https:\/\/betterme.world\/articles\/a-14-day-weight-loss-japanese-diet\/\">Japanese diet<\/a> so different and helps people live longer? The Japanese diet, called \u201cwashoku\u201d in Japanese, focuses on whole foods. It also depends upon eating seasonally for the freshest ingredients (<\/span><a href=\"https:\/\/www.japantimes.co.jp\/news\/2014\/01\/23\/national\/japans-traditional-washoku-cuisine-feeds-body-and-soul\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Both these features staple a healthy diet regardless of where you live and what your background is.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Japanese eating patterns are characterized by three basic principles:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice as a staple food<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Variety of fish and vegetables\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderation in meat intake<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-33414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-1024x576.png\" alt=\"japanese diet 14 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_The_Japanese_Diet_Healthy\"><\/span><b>What Makes The Japanese Diet Healthy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many find that certain aspects of the <a href=\"https:\/\/betterme.world\/articles\/an-effective-13-day-japanese-salt-free-diet\/\">Japanese diet<\/a> are exactly what makes it so healthy (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/features\/diets-of-world-japanese-diet#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Firstly, it is a high-fish and seafood intake diet that is rich in Omega-3 fatty acids. This can help lower inflammation as well as cholesterol levels and blood pressure (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-Consumer\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). The fish in Japanese cuisine is also very low on the food chain, allowing them to avoid heavy metal contamination found in larger fish like tuna or swordfish.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Where does rice fit into this <a href=\"https:\/\/betterme.world\/articles\/14-days-to-complete-this-effective-weight-loss-japanese-diet-plan\/\">special diet<\/a>? Well, rice is an integral part of the Japanese way of life and goes hand-in-hand with their traditional lifestyle. It could be argued that while the amount of rice eaten may not be ideal for weight loss, every culture has its traditions, and rice is a part of Japanese cuisine. While they eat more fish and seafood for protein, rice is still very important to the overall diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Japanese also consume plenty of vegetables, which can reduce inflammation, along with omega-3 consumption and may even improve heart health over time. Fruits are recommended as well, especially antioxidant-rich berries like acai berries or delicious cherries (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900713003973?via%3Dihub\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/shokuiku-diet\/\">Shokuiku Diet: The Japanese Approach To Nutrition<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-32611 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1024x576.jpg\" alt=\"japanese diet 14 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_The_Traditional_Japanese_Diet_Compare_To_The_Standard_American_Diet\"><\/span><b>How Does The Traditional Japanese Diet Compare To The Standard American Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Fiber\"><\/span><b>Fiber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The average American consumes only around 15 grams of fiber per day (it should be 25-38 grams) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822308015666\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Without sufficient dietary fiber intake, your body will have difficulty excreting fecal matter and become constipated. Dietary fiber promotes regular bowel movements. The <a href=\"https:\/\/betterme.world\/articles\/japanese-diet\/\">average Japanese person<\/a> consumes more than 40 grams of dietary fiber! They consume plenty of fruits, vegetables, bean products, such as tofu and soybeans, barley, seaweed, sweet potatoes, and brown rice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The body does not digest fiber, so it passes through the digestive tract almost completely intact. This is why a high-fiber diet is necessary to <a href=\"https:\/\/betterme.world\/articles\/volume-eating-recipes\/\">maintain good gastrointestinal function<\/a>. Fiber helps prevent many diseases, including coronary heart disease and cancer since it absorbs toxins in food and pulls cholesterol away from blood vessels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3399949\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Dietary fiber also helps lower total cholesterol levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9925120\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-33226 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835-1024x576.png\" alt=\"japanese diet 14 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sodium\"><\/span><b>Sodium\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The average Japanese person only consumes around 1900mg of sodium a day, and the American diet contains an average of 3600mg. If you chronically consume high levels of salt daily, you run the risk of increasing your blood pressure (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770596\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High blood pressure is one of the main contributors to cardiovascular disease in America. A healthy blood pressure reading should be below 120\/80 (high blood pressure is anything above 140\/90). A low-sodium diet will help lower your blood pressure naturally over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2560868\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_Intake_Of_Meat\"><\/span><b>Low Intake Of Meat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Americans eat twice as much meat as Japanese people do. Processed and red meat rich in fat not only increases your saturated fat intake but also increases the risk of certain cancers. Meat contains no dietary fiber and very few vitamins or minerals that are needed for a healthy diet which can\u2019t be obtained elsewhere (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/whats-the-beef-with-red-meat\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Possibly because Japanese people consume less meat than Americans, they have a lower chance of developing cancer, osteoporosis, and coronary heart disease. They also enjoy a longer life expectancy by an average of seven years!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Little_Added_Sugar\"><\/span><b>Little Added Sugar<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The American diet houses around 22 teaspoons per day; this is more than the recommended amount. Consumption of added sugars, such as honey, corn syrup, cane sugar, etc., can lead to Type 2 Diabetes and obesity because it causes weight gain which can lead to decreased glucose tolerance (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/CIRCULATIONAHA.109.192627\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to maintain good blood glucose levels, then consuming too many sweets can be dangerous. The Japanese consume little to no added sugars and thus tend to have healthier blood glucose levels than their American counterparts.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-32594 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-1024x576.jpg\" alt=\"japanese diet 14 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Minimal_Fat_Consumption\"><\/span><b>Minimal Fat Consumption<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Americans love all things fatty! However, a diet rich in certain kinds of fat can cause coronary heart disease and increase your risk of breast cancer. It can also lead to obesity since fat has over twice the number of calories as carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3551118\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). America&#8217;s favorite source of fat is vegetable oils like corn oil, which are found in most processed foods we eat every day. Fats from fish, seeds, nuts, and other plant sources (like avocado and olive oil) tend to be better for heart health.<\/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 href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_You_Eat_On_The_Japanese_Diet\"><\/span><b>What Do You Eat On The Japanese Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, what does this <a href=\"https:\/\/betterme.world\/articles\/macrobiotic-recipes\/\">special diet<\/a> consist of? It contains the following foods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All types of fish and seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy foods including edamame, tofu, miso, soy sauce, tamari, and natto<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seaweed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempura<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice or noodles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raw and pickled fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Small amounts of red meat, poultry, eggs, and dairy<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are many different Japanese meals you can enjoy when following a traditional Washoku routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first course would usually be soup made from gently boiled soybeans, seaweed, and fish. The second course would be a variety of cooked vegetables served with steamed white rice, accompanied by an optional omelet or pickled plums in the center. Lastly, there might even be another sweet dish served to round off your meal, such as fruit.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-32210 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408-1024x576.png\" alt=\"japanese diet 14 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Shouldnt_Be_Eaten_On_The_Japanese_Diet\"><\/span><b>What Foods Shouldn\u2019t Be Eaten On The Japanese Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This diet minimizes the following foods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/why-does-milk-make-you-sleepy\/\"><span style=\"font-weight: 400;\">Dairy<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked goods such as bread, tortillas, and pies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed or sugary foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Excess fats, oils, and sauces<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/benefits-of-miso-soup-for-weight-loss\/\">Benefits Of Miso Soup For Weight Loss: Dropping Pounds The Japanese Way<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_The_Japanese_Diet\"><\/span><b>Benefits Of The Japanese Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following are some potential health benefits of this diet:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-32610 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9-1024x576.jpg\" alt=\"japanese diet 14 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><b>Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The foods eaten in a Japanese diet tend to be lower in calories than those eaten in a typical western diet. This is likely to lead to weight loss. Calorie restriction may also increase longevity by reducing free radical damage and inflammation, although it is important not to restrict too much or you risk nutrient deficiencies, malnutrition, and a slowed metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193874\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Japanese lifestyle does not eschew exercise either. Regular cardio is recommended to reduce body fat and improve heart health (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/exercise-helps-the-heart-even-if-it-doesnt-cause-weight-loss\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It even includes strength training exercises, as there is evidence that these can not only prevent muscle loss but actually encourage muscle growth in older adults.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to the benefits of weight loss from cutting calories, stress reduction from regular exercise offers its own rewards in both mental health and longevity. These combined effects of a healthy diet and regular exercise are well worth pursuing anyone who wants to live as long as possible with good health.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rich_In_Nutrients\"><\/span><b>Rich In Nutrients<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Japanese diets are rich in antioxidants, omega-3 fatty acids, vitamin C, selenium, and vitamin E. It is one of the healthiest and most nutrient-dense eating patterns on Earth. These nutrients, along with their unique phytonutrients, help protect against chronic diseases such as cardiovascular disease and cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6331972\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-32612 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1-1024x576.jpg\" alt=\"japanese diet 14 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Digestion\"><\/span><b>Improved Digestion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Japanese diet features whole grains like rice and barley which are high in fiber content containing both insoluble and soluble fibers. These fibers help to improve digestion and regularity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3399949\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insoluble fiber moves food through your gut and adds bulk to stool, reducing your risk of constipation. Soluble fiber, on the other hand, helps to form a thick gel-like material that slows down your digestion and signals your brain that you\u2019re full.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since this diet limits animal products it may help those who are lactose intolerant or have trouble digesting meat as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As an added benefit for people with IBS (irritable bowel syndrome), the Japanese diet may be very helpful as it has no sugar alcohols, which can cause abdominal pain, cramping, and diarrhea in sensitive individuals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bacterial flora of the gut might also change for better if one adopts such a lifestyle. The pickled fruits and vegetables commonly eaten on this diet are a great source of probiotics. These beneficial bacteria promote gut health and may reduce digestive symptoms like gas, bloating, constipation, and diarrhea (<a href=\"https:\/\/newsinhealth.nih.gov\/2017\/05\/keeping-your-gut-check\">11<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-32613 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1-1024x576.jpg\" alt=\"japanese diet 14 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Longevity\"><\/span><b>Longevity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Japanese have the highest life expectancy of any country, with men living on average to 81 years old and women living to 87 (<\/span><a href=\"https:\/\/data.worldbank.org\/indicator\/SP.DYN.LE00.MA.IN?locations=JP&amp;most_recent_year_desc=false\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). A large part of this is credited to their diet, which has been found to cut the risk of cancer and cardiovascular disease. In particular, plant-based foods play an important role in Japanese people&#8217;s diets. Their consumption habits are thought to be linked to their longevity.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heart_Health\"><\/span><b>Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Due to its high fiber content, it helps lower cholesterol levels. The average Japanese person ingests far less meat than Americans and therefore has lower levels of saturated fat, which can lead to a reduced risk for heart disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Japanese diet features a wide variety of seafood that is high in omega-3 fatty acids that can help reduce triglyceride levels. Fish are also high in vitamin D, which may play an important role in regulating blood pressure (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5356990\/#:~:text=They%20found%20out%20that%20Vitamin,risk%20of%20hypertension%20%5B33%5D.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Not only does seafood provide protein, but it also contains essential nutrients like iodine, iron, zinc, and selenium that are beneficial for metabolism regulation and bone health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Japanese people tend to eat large amounts of whole grains while avoiding white sugar and processed foods, which is a key factor in lowering the risk of diabetes and heart disease (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). It is believed that the traditional diet with its small amounts of animal protein, added sugars, and fat can lower insulin resistance as well as blood pressure.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While the traditional Japanese diet may not be feasible for everyone, it can serve as a model of healthful eating. The benefits of weight loss from cutting calories, stress reduction from regular exercise, and balanced nutrition (rich in nutrients, fiber, and antioxidants) make it one of the healthiest weight loss options out there.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Japanes_Diet_14_Days\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6331972\/\"><span style=\"font-weight: 400;\">Antioxidant Phytochemicals for the Prevention and Treatment of Chronic Diseases<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193874\/\"><span style=\"font-weight: 400;\">Caloric Restriction and Chronic Inflammatory Diseases<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9925120\/\"><span style=\"font-weight: 400;\">Cholesterol-lowering effects of dietary fiber: a meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> (1999, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/CIRCULATIONAHA.109.192627\"><span style=\"font-weight: 400;\">Dietary Sugars Intake and Cardiovascular Health | Circulation<\/span><\/a><span style=\"font-weight: 400;\"> (2009, ahajournals.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/features\/diets-of-world-japanese-diet#1\"><span style=\"font-weight: 400;\">Diets of the World: The Japanese Diet The Japanese diet is the iPod of food, says<\/span><\/a><span style=\"font-weight: 400;\"> (2007, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5356990\/\"><span style=\"font-weight: 400;\">Does Vitamin D Deficiency Lead to Hypertension?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900713003973?via%3Dihub\"><span style=\"font-weight: 400;\">Effect of fruit and vegetable antioxidants on total antioxidant capacity of blood plasma<\/span><\/a><span style=\"font-weight: 400;\"> (2016, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/exercise-helps-the-heart-even-if-it-doesnt-cause-weight-loss\"><span style=\"font-weight: 400;\">Exercise helps the heart even if it doesn&#8217;t cause weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (2012, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/different-fats-nutrition\/\"><span style=\"font-weight: 400;\">Facts about fat &#8211; NHS<\/span><\/a><span style=\"font-weight: 400;\"> (2020, nhs.uk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.japantimes.co.jp\/news\/2014\/01\/23\/national\/japans-traditional-washoku-cuisine-feeds-body-and-soul\/\"><span style=\"font-weight: 400;\">Japan&#8217;s traditional washoku cuisine feeds body and soul<\/span><\/a><span style=\"font-weight: 400;\"> (2014, japantimes.co.jp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/newsinhealth.nih.gov\/2017\/05\/keeping-your-gut-check\"><span style=\"font-weight: 400;\">Keeping Your Gut in Check<\/span><\/a><span style=\"font-weight: 400;\"> (2017, newsinhealth.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/data.worldbank.org\/indicator\/SP.DYN.LE00.MA.IN?locations=JP&amp;most_recent_year_desc=false\"><span style=\"font-weight: 400;\">Life expectancy at birth, male (years)<\/span><\/a><span style=\"font-weight: 400;\"> (2019, data.worldbank.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-Consumer\/\"><span style=\"font-weight: 400;\">Omega-3 Fatty Acids &#8211; Consumer Fact Sheet<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ods.od.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822308015666\"><span style=\"font-weight: 400;\">Position of the American Dietetic Association: Health Implications of Dietary Fiber<\/span><\/a><span style=\"font-weight: 400;\"> (2008, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770596\/\"><span style=\"font-weight: 400;\">Sodium Intake and Hypertension<\/span><\/a><span style=\"font-weight: 400;\"> (2009, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/whats-the-beef-with-red-meat\"><span style=\"font-weight: 400;\">Staying Healthy What&#8217;s the beef with red meat?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3399949\/\"><span style=\"font-weight: 400;\">The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes, cardiovascular disease and colon cancer<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2560868\/\"><span style=\"font-weight: 400;\">Things you need to know about blood pressure and hypertension<\/span><\/a><span style=\"font-weight: 400;\"> (2009, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3551118\/\"><span style=\"font-weight: 400;\">Trans fats\u2014sources, health risks and alternative approach &#8211; A review<\/span><\/a><span style=\"font-weight: 400;\"> (2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">Whole Grains | The Nutrition Source | Harvard TH Chan School of Public Health<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., hsph.harvard.edu)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>If you want to shed some pounds before summer and you like Asian cuisine, then the Japanese diet may be just the right choice for you. Did you know that Japan has one of the world\u2019s lowest obesity rates and one of the world\u2019s highest life expectancy rates? Well, they do, and perhaps their secret [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":26301,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[125,87],"class_list":["post-26291","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 14 Days: How To Lose Weight On This Asian Food Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"Following the Japanese diet for 14 days can help you lose weight and keep it off. Here is what you need to know to get started.\" \/>\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-14-days\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Japanese Diet 14 Days: How To Lose Weight On This Asian Food Diet\" \/>\n<meta property=\"og:description\" content=\"Following the Japanese diet for 14 days can help you lose weight and keep it off. Here is what you need to know to get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/\" \/>\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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1682178577.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\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=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 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-14-days\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1d11e4a15fabff24babb9717275e520\"},\"headline\":\"Japanese Diet 14 Days: How To Lose Weight On This Asian Food Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/\"},\"wordCount\":2172,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1682178577.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you want to shed some pounds before summer and you like Asian cuisine, then the Japanese diet may be just the right choice for you. Did you know that Japan has one of the world\u2019s lowest obesity rates and one of the world\u2019s highest life expectancy rates?<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Well, they do, and perhaps their secret lies in the food they consume. The <a href=\\\"https:\/\/betterme.world\/articles\/a-japanese-breakfast-banana-diet-for-simple-and-quick-weight-loss\/\\\">Japanese diet<\/a> may be one of the ways to not only lose weight but to improve life expectancy at the same time. This diet just might help you live longer if you incorporate it into your daily routine. However, short-term dieting may also be beneficial and can help you scale down.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Japanese Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">What is it that makes the <a href=\\\"https:\/\/betterme.world\/articles\/a-14-day-weight-loss-japanese-diet\/\\\">Japanese diet<\/a> so different and helps people live longer? The Japanese diet, called \u201cwashoku\u201d in Japanese, focuses on whole foods. It also depends upon eating seasonally for the freshest ingredients (<\/span><a href=\\\"https:\/\/www.japantimes.co.jp\/news\/2014\/01\/23\/national\/japans-traditional-washoku-cuisine-feeds-body-and-soul\/\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Both these features staple a healthy diet regardless of where you live and what your background is.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Japanese eating patterns are characterized by three basic principles:\u00a0<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Rice as a staple food<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Variety of fish and vegetables\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Moderation in meat ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/\",\"url\":\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/\",\"name\":\"Japanese Diet 14 Days: How To Lose Weight On This Asian Food Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/japanese-diet-14-days\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1682178577.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Following the Japanese diet for 14 days can help you lose weight and keep it off. 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Did you know that Japan has one of the world\u2019s lowest obesity rates and one of the world\u2019s highest life expectancy rates?<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Well, they do, and perhaps their secret lies in the food they consume. The <a href=\"https:\/\/betterme.world\/articles\/a-japanese-breakfast-banana-diet-for-simple-and-quick-weight-loss\/\">Japanese diet<\/a> may be one of the ways to not only lose weight but to improve life expectancy at the same time. This diet just might help you live longer if you incorporate it into your daily routine. However, short-term dieting may also be beneficial and can help you scale down.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The Japanese Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">What is it that makes the <a href=\"https:\/\/betterme.world\/articles\/a-14-day-weight-loss-japanese-diet\/\">Japanese diet<\/a> so different and helps people live longer? The Japanese diet, called \u201cwashoku\u201d in Japanese, focuses on whole foods. It also depends upon eating seasonally for the freshest ingredients (<\/span><a href=\"https:\/\/www.japantimes.co.jp\/news\/2014\/01\/23\/national\/japans-traditional-washoku-cuisine-feeds-body-and-soul\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). 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