Who Should Ask a Doctor Before Starting a Japanese Diet?
Most readers can start a Japanese-style plate alone. Ask a doctor first if you use insulin or SGLT2 inhibitors, or have kidney disease or are pregnant.
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Diet Basics
How the Japanese approach to meals actually works, including washoku, ichiju-sansai, hara hachi bu and the Okinawa diet. Start here to understand the principles before you change anything.
What Is the Japanese Diet? Rules, Foods and How to Start
What the Japanese diet is in practice: rice, dashi soup, small vegetable dishes, soy and seaweed, plus the salt problem – and a four-week plan to start.
Washoku: The Traditional Japanese Diet Explained
Washoku Japanese diet explained: the one soup and three dishes set, the 80 percent fullness rule, the salt targets and the cost of a starter basket.
The Okinawa Diet: What It Is and What Is Worth Copying
The Okinawa diet with real numbers: 1949 food groups, the foods to buy, what a week costs and how it compares with the Mediterranean diet for weight loss.
Japanese Diet and Longevity: Lessons from Blue Zones
Japanese diet explained: the 1949 Okinawan plate in numbers, which blue zone claims hold up, plus UK shopping prices and a four-week plan.