![]() Oden is a myriad of boiled ingredients, usually served in the wintertime. Sashimi, raw fish cut into thin slices, is a great keto option worth trying with wasabi and soy sauce for a healthy bite to eat. Look for the salt option ( shio, しお) as this would be a better alternative to the tare (タレ) option that contains a lot of sugar. To keep true to your ketogenic diet, I would suggest going for the salt/plain options as there is a lot of sugar in the sauces used in the ajitsuki (味つき, flavored) types.Ī Japanese shish kebab, yakitori is a very good high-protein, low-carb addition to your diet. The Japanese indoor BBQ provides you with as much chicken, pork, and beef as your heart desires. Most shabu-shabu restaurants offer a variety of cuts of meat, however, I would recommend the bara cut of meat as it is a bit leaner than the harumi or galbi options. Accompanied by a few small bowls filled with goma (ごま, sesame) sauce and ponzu (ポン酢, citrus soy sauce), you boil meat and vegetables in a large pot of broth on a hot plate in the middle of the table. Shabu-shabu (meaning “swish swish”) is a low-calorie, high-taste member of the low-carb Japanese cuisine family. An eclectic mix of the best in low-carb, ketogenic chow you can sink your teeth into whilst here in Japan. Now for the pièce de résistance! Take a gander at the list I have compiled for your reading pleasure. ご飯はなしでお願いします。 (Gohan wa nashi de onegaishimasu.) Keto-Friendly Japanese Dishes I’m on a Ketogenic diet (literally no-carb diet).Do you have anything that doesn’t have carbs?.For more handy Japanese phrases, read Basic Japanese Phrases for Dining Out. ![]() Here are some useful phrases you may use to help maintain your low-carb diet in Japan. The tansuikabutsu (炭水化物 carbs) for the tanpin (単品 single dish) is at 2.1g which makes for a very keto-friendly option for those who want to eat out. A prime example of how you can eat out on a low-carb diet with this method would be the yakiniku plate on the tanpin menu at Matsuya. If you are going to go out, you can find a variety of low-carb options on the おつまみ ( otsumami, appetizer) or 単品 ( tanpin, single dish). There are a variety of keto-friendly options in Japan that you can take advantage of while living or on a trip to Japan. As previously mentioned, it is relatively hard given the abundance of rice in the Japanese diet, however by no means impossible. ![]() Keto-Friendly Food Examples:īack to being keto in Japan. The general structure of this diet is to keep your daily net carbs under 20-50g a day for your body to go into ketosis, a state in which the body takes energy directly from the body fat stores. There are several studies (here are just a few… 1, 2, 3 ) that back up the positive effects of going keto. What is the Keto Diet?įor those new to the keto diet, it is a very low-carb, high-fat diet that has been proven to have many health benefits including weight loss, reduced risk of heart disease, and reduced risk of Alzheimer’s, amongst numerous other benefits it can offer. That was when I shifted gears and took a dive into ways I could fit reshaping my diet and lifestyle in spite of my strict time constraints with work. Japan is one of the world’s finest in hidden sugars, a hard-learned lesson I found out about on my first health check two years ago when I had found myself at a very uncomfortable size. One would be forgiven for thinking that you will lose weight in Japan just by merit of the smaller portion sizes and the general sense of health consciousness here in Japan, but rest assured, you will have a nasty shock if you don’t keep an eye on what you’re eating. However, fear not as in this post I will share with you all the ways you can stay true to your ketogenic diet while helping you discover low-carb foods and keto-friendly Japanese foods. Japan is a country with an undying affinity for rice and noodles, and the concept of a low-carb diet has yet to see the boom it has had in Western countries such as the US and the UK. ![]() Living Keto in Japan: A comprehensive guide to maintaining a ketogenic/low-carb diet in Japan.įor the veteran residents, the challenges of maintaining any form of low-carb diet in Japan are very real. ![]()
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