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Japanese Diets for Health and Longevity

The Secrets of Japanese Diet for Health and Longevity meal plan

One of the most popular diets from around the world is the Japanese Diet meal plan. Since their traditional foods are primarily a low-fat, low-calorie, and overall healthy way of eating it has shown to provide a multitude of health benefits. Benefits like prevention of illness, improved weight loss, better digestion, and an overall boost of your physical and mental health. The Japanese have long been known for having the worlds’ largest populations of centenarians, residents over the age of 100, and they attribute it to the nutrient-rich diet.

The true essence of the Japanese diet meal plan is simplicity and a balanced way of eating that is fresh, organic, and natural. It is based on whole foods like seafood, fish, plant-based foods, and very minimal animal protein. Artificial and processed food is a total no-no under this diet plan. The recipes use natural ingredients and involve simple cooking, with all the ingredients perfectly complementing each other with flavors and taste.

What are the main constituents of Japanese diet meal plan?


Japanese Diet meal plan

Dark green and leafy vegetables like cabbage, celery, spinach, lettuce, broccoli, kale, and bok choy are a great start. Along with colorful vegetables like turnips, cauliflower, carrots, beetroots, radishes, and peppers. You can include vegetables that are available in most markets like bamboo shoots, pumpkin, Japanese yam, and wasabi to add flavor and texture.


All kinds of fruits come under the Japanese diet meal plan like pears, persimmons, peaches, plums, tangerines, watermelon, Yuzu citrus fruit, and cantaloupe. You can either mix and match each of the fruit or make a salad to consume all of it together. Either way, you will receive the best nutrition in the best possible way.


Grains form a great part of the Japanese diet meal plan. However, rice is the staple grain, but, there is a wide range of grains, legumes, and pulses to choose from. Try some new things in your diet with all the grains and legumes like long and short grains, brown rice, white rice, black rice, and red rice. Each of the types of grains and pulses has its own nutritional value and can be a great way to add to your diet. Even though wheat and buckwheat are another popular ingredients, it comes mainly in the form of noodles.

Fish and Lean Meat

Another important ingredient that plays a vital role in the Japanese diet meal plan is fish and seafood. They are the main staples of protein in the typical Japanese diet. However, if you try the Japanese diet don’t expect to eat a lot of American sushi wrapped up with rice and topped with sauce. The Japanese generally eat sushi without rice, also known as sashimi. The diet also consists of small amounts of lean meat such as duck, chicken, and pork for variation. If you are a vegan, you can go for tofu, and if you are a vegetarian, you can opt for eggs. There is a wide availability of choices to spice up your diet yet stay healthy and fit.

What are the benefits of Asian diet meal plan?

Fresh and Organic

The Asian diet plan uses the freshest, most organic, and natural ingredients in all its cooking methods and recipes. There are no artificial and processed food or ingredients, and thus, it is one of the healthiest diets in the world. Although at times, there may be little use of frozen food, as long as it’s not processed and all-natural it will still fit in a healthy diet.

Low Calories

Since this diet plan contains a heavy amount of vegetables that are mainly organic and natural, and naturally low in sugar it has fewer calories and is extremely healthy. It’s still important to keep track of calories on any diet but the Japanese diet will allow you some wiggle room so you don’t have to be very rigid in counting your calories.

Delicious Flavor

Japanese dishes are famous for their exquisite taste and flavor. The fandom of Japanese food is present all over the world since the dishes are big on taste. If you are trying to lose weight without compromising on the taste, the Japanese diet is the way to go.

Portion Management

The Japanese diet meal plan is best for people who are trying to control food portions. Since it is customary to eat in small bowls and plates, it helps greatly in portion management. Japanese culture also encourages you to only eat until you are 80% full. This will help train your body and mind for better eating habits.

Boosts Metabolism: Japanese diets

Efficient digestion is the key to lose and manage weight and is the key start in your weight transformation journey. Since Asians know that it is mostly hot food that helps to melt the extra fat and stabilizes digestion, they avoid cold food. Moreover, Asian food contains a high amount of fiber that helps to regulate digestion and metabolism in the body. Along with this, they avoid high portions of meat as it slows down digestion along with a balanced diet.

Things to know about Japanese Diet

Limit your sugary drinks

The first thing is part of the new diet; you have to stop consuming sugary soda drinks along with your meals as a first step. As a matter of fact, Americans have the habit of consuming a cold glass of water or soda with meals, which hampers proper digestion and slows down your metabolism. The Japanese diet suggests limiting dilution with meals and consumption of green tea or other hot tea, which supports enzyme activity, enhancing your digestive abilities.

Have more soup: Japanese diets

Japanese diet wonton soup

Soup is a dense food that is filled with nutrition and filled up the body very quickly. Since this wholesome food has many nutritional values, you can spice it up according to your taste palate, and choicest of vegetables and noodles. It can be a vegetable or a broth soup, which can be rich in vitamins and minerals which the body can easily absorb. Soup is a large part of the Japanese diet and can improve your entire digestive process while giving you the right portion of nutrients.

Vegetables to meat ratio

The ideal ratio of vegetables to meat for the Japanese diet is 3:1. For example, you should have 3 portions of a mix of vegetables and grains to one portion of meat. For those who like to eat potatoes, you can replace them with sweet potatoes. But the ideal consideration would be vegetables and leafy greens with rice.

Small plates and bowls: Japanese diets

In order to eat smaller portions try to eat in small plates and bowls which can help you to make your platter look aesthetically pleasing. You can always make the setup in attractive dishes to make the food look more appetizing and slow down your rate of consumption. This technique is guaranteed to send a message to your brain that your stomach is full and to stop eating.

The Japanese diet plan is only a healthy way of eating. You will always need to work out and exercise regularly to have a fit body and mind. If you have heart conditions or any other physical conditions, moderate-intensity exercises along with the Japanese diet meal plan can do wonders for your daily lifestyle. Organic and natural food pays off in the long run compared to all the junk and synthetic food that we consume. In this fast-paced generation, it is old habits of hard work and dedication that pay off more than the quick fixes.

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    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.