14 Healthy Japanese Recipes for Weight Loss - TheDiabetesCouncil.com (2024)
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If you’re a lover of Japanese food, you know that there is an impressive balance between protein, vegetables, and starch, making this one of the healthier cuisines to indulge in on a regular basis. But we’re not just talking sushi, sashimi, and chicken teriyaki. Low in calories and extremely nutritious, Japanese dishes don’t use a lot of processed foods or sugar, so if you are trying to focus more on fresh, whole foods, adding a few Japanese recipes to your weekly repertoire is in your best interest. If you do want to make Japanese food a staple in your household, stocking up on a few ingredients that can be used in just about every recipe is important; soy sauce, miso paste, kombu, sake, mirin, and rice vinegar are all easy to find in most grocery stores, and will provide all the flavor and balance you need in any recipe you whip up.
From a humble bowl of miso soup to a deeply flavored pot of marinated beef, Japanese cooking is all about making the protein the star of the show, while using fresh vegetables, pickled vegetables, and rice to prop it up. If you’ve struggled to find a cuisine that fits into your weight loss goals, check out our list of 14 healthy Japanese recipes that are high in protein, low in calories, and bursting with flavor.
Miso Soup
Credit: pickledplum.com
A simple soup of onion, water, dashi, and miso paste make this not only an easy soup to make, but a healthy one too.
While chawanmushi, a traditional Japanese egg custard, is typically made in a steamer or hot water bath, using an Instant Pot cuts down on the time and effort.
Unlike Indian curry, Japanese curry is sweet and savory, and not at all spicy. Make this with the protein and veggies of your choice and serve over a bowl of warm rice.
Beef over rice doesn’t have to be boring, and in this recipe, it absolutely isn’t. Soy sauce, mirin, and stock make for a simply delicious marinade for this simmered beef.
A main dish: mainly fish, seafood, or natto with occasional small amounts of poultry or eggs; Small side dishes: greens, fruits, and vegetables that can be raw, pickled, steamed, or boiled; Staple food: rice, noodles, ramen, or another source of carbs that's preferably boiled and contains no added fats.
The morning banana diet is a simple plan that banks on the nutrient-rich properties of bananas to aid rapid weight loss. As per the diet, a person can only eat bananas for breakfast and the diet allows you to eat anything else for lunch, dinner, and snack-time.
We found a key secret to successful weight loss halfway around the world, in Okinawa, Japan. It's called Hara Hachi Bu and translated it means, Eat until you're 80 percent full. It's no gimmick. It's been proven effective since the times of Confucius.
While Japanese food has noodles, rice, and similar carbs commonly associated with gaining weight, Japanese people consume lots of protein with it, and the fat, fiber, and vitamin contents of their diet are very well balanced. For one, you won't find fat-heavy sauces in Japanese cuisine.
Known as Long-breath diet by Ryosuke, this Japanese technique for losing belly fat quickly involves standing in a certain position, taking 3-second breath and exhaling strongly for 7 seconds.
There is no specific ritual that can guarantee weight loss in just 7 seconds. Sustainable weight loss requires a combination of healthy eating, regular physical activity, proper sleep, stress management, and other lifestyle factors.
Bofu-tsusho-san (BF), a traditional Japanese herbal medicine “kampo” comprising 18 crude components (Table 3), has been an effective treatment for obesity, constipation, and hypertension. In a clinical trial, BF reduced body weight and improved glucose tolerance [12].
In Japan, the foundation of Japanese cuisine revolves around fish, beans, rice, vegetables, and fruits. Despite the simplicity of these ingredients, they can be skillfully combined to create a wide array of dishes, while maintaining relatively low calorie content.
NOGUCHI: The traditional diet consists mostly of vegetables, seaweed and seafood, making it high in fiber, nutrition and good fats. Freshness is embedded in the culture of eating. It's visible in every dish. Fruits and vegetables aren't just wilted sides, but often the star.
The Bottom Line. That said, towels may deserve a spot in your core workouts, but not in a viral-TikTok-hack way. Mallory Creveling, ACE CPT, a personal trainer, explained that while the five-minute Japanese towel exercise isn't necessarily bad for you, it's not going to whip you into shape as some claim it does.
Since those on the Japanese diet eat Japanese healthy food, there is a possibility of weight loss for anyone that swaps their diet for this lifestyle. Focusing on non-processed foods, nutrient-rich dishes, and minimal red meat, dairy, and poultry can all lead to a lower weight.
The Japanese traditional diet (Washoku), which is characterized by high consumption of fish and soybean products and low consumption of animal fat and meat, relies on the effective use of umami taste to enhance palatability. There may be a link between Washoku and the longevity of the people in Japan.
The traditional Japanese diet is considered one of the healthiest diets in the world. The Japanese pride themselves in having one of the lowest rates of obesity in the world, as well as low incidences of certain hormone-dependent cancers.
typical meal consists of rice(main) or noodle, miso soup(main) or other, fish(main) or meat(pork and chicken is main), and some side dish. natto fermented soybean, nori seaweed and pickled vegetables. mugicha toasted barley tea is our mainstay beverage, and dessert is the seasonal fruit.
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15 minutes
75 calories
Easy
Healthy
