Naomi Moriyama, who shares the basics of the Japanese approach to eating, writes "Japanese Women Don't Get Old or Fat".
The Basics of the Japanese Diet
Major importance is given to the presentation and making the food look beautiful.
Fresh fruit is the recommended dessert. Dairy and bread are not part of the diet; beef and chicken are regarded as condiments rather than the main focus of the meal.
Also, importance is given to small portions of fresh seasonal food. It is suggested for dieters to eat slowly and to value quality over quantity. In Japan breakfast is often large and is the most important meal of the day. The author introduces the concept of the Japanese power breakfast, which consists of eggs or fish, miso soup, vegetables, fruit and green tea.
Recommended Foods
Fish such as salmon and mackerel, noodles (ramen, somen), fruit such as Fuji apples and persimmons, tea (preferably green), vegetables such as daikon radish and sea vegetables, rice (preferably brown), soy (soy sauce, endamame).
Sample Diet Plan
Breakfast
Miso Soup, 1 cup white rice, 1 egg, and green tea
Lunch
Rice, Asian greens and green tea
Snack
Fuji apple
Dinner
Rice, miso soup, sea vegetables with tofu, and chicken
Evening Snack
Tangerine
Exercise Recommendations
The Japanese do a lot of physical activity such as walking, climbing stairs and using a bicycle. Moriyama recommends to dieters that it is necessary to adopt similar lifestyle habits.
Pros
- Recommends eating a balanced breakfast every day
- Requires no calorie counting
- Recommends fresh prepared meals based on whole foods
- Good for dieters who like to eat different cuisines
- Provides clear instructions on how to prepare the Japanese foods
Cons
- Lacks specific guidelines for meal planning
- Largely directed towards women, but the plan is suitable for men as well
- A very restrictive diet
- Requires more time to prepare meals
- May be difficult to obtain all the suggested ingredients
Conclusions
This diet is a balanced approach to eating, if generous portions of vegetables and fruits are included in the daily diet, and if brown rice is selected as the major source of complex carbohydrates.
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