Master the Keto Diet in Japan: Ultimate Guide to Low-Carb Success Abroad!

For those following a ketogenic diet, Japan presents unique challenges, but it is by no means impossible to maintain a low-carb lifestyle while living in or visiting the country. Japan's culinary landscape, deeply rooted in rice and noodles, contrasts with the growing popularity of low-carb diets in the West. While smaller portion sizes and a general sense of health consciousness might give the impression that weight loss is inevitable, keeping a close watch on carbohydrate intake is crucial due to the prevalence of hidden sugars in Japanese cuisine.

Understanding the Keto Diet

The ketogenic diet is a very low-carb, high-fat diet with numerous health benefits, including weight loss and reduced risk of heart disease and Alzheimer's. The diet shifts the body's primary fuel source from glucose to ketones, produced from fat.

Challenges and Opportunities in Japan

Maintaining a ketogenic diet in Japan requires careful navigation of the local food culture. While rice is a staple, various keto-friendly options are available, especially among appetizers (otsumami) and single dishes (tanpin).

Essential Japanese Phrases for Keto Dieters

When dining out, using a few key phrases can help you stay on track. The most important phrase is: "No rice, please."

Keto-Friendly Japanese Food Options

Here are some options to enjoy while maintaining a ketogenic diet in Japan:

Read also: Easy Low-Carb Cheese Crackers

Shabu-shabu: This dish involves boiling meat and vegetables in a broth, served with sesame (goma) sauce and citrus soy sauce (ponzu). It is low in calories and high in taste. Shabu-shabu (meaning “swish swish”) is a low-calorie, high-taste member of the low-carb Japanese cuisine family.
Yakitori: These Japanese shish kebabs are a great source of protein and low in carbs. A Japanese shish kebab, yakitori is a very good high-protein, low-carb addition to your diet.
Oden: This dish features a variety of boiled ingredients, commonly served in winter.
Hamburg Steak: A bunless burger patty. A hamburg is a burger patty that's served without the bun. Less is more, as they say…
Grilled Chicken at FamilyMart: A fried chicken breast without bread crumbs, commonly found at FamilyMart. With only 6.7g of digestible carbs, this is a staple food for those going low-carb in Japan.
Miso Soup: Often served as part of teishoku set meals, miso soup is generally keto-friendly.
Edamame: These young soybeans, often served in the pod at izakaya gastropubs, are a good snack option. Edamame are vibrantly green, young soybeans that often come served in the pod at izakaya gastropubs across Japan.
Chinese Lamb BBQ: Found in areas like Shinjuku and Ikebukuro. Chinese Lamb BBQ - Found predominantly in areas such as Shinjuku and Ikebukuro, this is quite a refreshing change to the everyday keto foods available in Japan.
Otsumami Kebab: Kebab meat served on a bed of salad. Otsumami Kebab - Most kebab stands in Japan will have the option of giving you kebab meat on a bed of salad.
Bulletproof Coffee: A mixture of butter and MCT oil, believed to convert to ketones in the liver. Bulletproof Coffee - The infamous bulletproof coffee is a must for people on a low-carb diet. Bulletproof coffee is a mixture of butter and MCT oil which is said to convert to ketones in the liver, giving you long-lasting energy.
Cauliflower Rice: A low-carb alternative to rice, now also offered at Coco Ichibanya (Coco Curry). Usually found in the frozen aisle, cauliflower rice is exactly what you'd think, a very delicious keto alternative to rice which also goes very well with cheese.
Miracle Noodles: A low-carb noodle alternative with almost zero calories. The miracle comes from the fact it contains nigh-on zero calories alongside being fat-free, gluten-free, protein-free, and sugar-free.
Green Tea: An inexpensive drink that helps curb hunger. Drink large amounts of green tea. It is inexpensive and curbs hunger.
Kyabetsu (Cabbage): Order this at izakayas to help quell hunger. When at an izakaya, you can order edamame (green soybeans) and kyabetsu (cabbage) to quell hunger before the main courses to keep you full and true to your diet.
Sashimi: Enjoy the flavors of sushi without the rice by opting for sashimi, which is raw fish served with wasabi, soy sauce, and pickled ginger. Sashimi is essentially the same cuts of fish your sushi chef has available for rolls or maki, served with the same familiar additions as sushi - pickled ginger, wasabi, soy sauce - just without the rice.
Hibachi: Most Japanese restaurants specialize in both sushi and hibachi. Hibachi grills are incredible both for the delicious food cooked right in front of you, but also because of the beautiful knifework and performance art that goes into the cooking.
Negamaki: Grilled beef wrapped around green onions or asparagus, served with soy sauce. Negamaki is a delicious alternative to other sugary dishes, being that it’s simply grilled beef wrapped around green onions or sometimes asparagus, served with soy sauce.
Sukiyaki: A hot pot dish with wagyu beef, broth, and vegetables cooked at the table.

Foods to Avoid or Limit

Rice and Noodles: These are staples in Japanese cuisine but are high in carbs.
Tempura: The flour batter used in tempura makes it unsuitable for a keto diet. Tenpura, though lightly fried and crispy, it still a flour batter and so should be avoided.
Seaweed Salad: Often contains added sugar. As sad as it makes me, seaweed salad is often quite sugary, despite being delicious.
Gyoza (Potstickers): Made with a flour-based dough. Potstickers, called gyoza, are delicious but of course are made with a type of flour that is filled with carbs.
Maki Rolls and Nigiri Sushi: These are very high in carbs.

Tips for Staying Keto in Japan

Pack Keto Snacks: Bring nut butters, nuts, chocolate, and olives. Take lots of your favourite keto snacks. We took nut butters, nuts, chocolate and even some olives.
Leave Carbs on the Plate: Order meals as they come and simply leave the rice or noodles. Be prepared to order meals that have carbs like rice and noodles and just leave them on the plate.
Utilize Convenience Stores: Japanese convenience stores offer various keto-friendly options like boiled eggs, deli meats, cheeses, and salads. As mentioned above, the Japanese convenience store will become your best friend.
Enjoy Unsweetened Iced Teas and Flavored Sparkling Waters: These are widely available in convenience stores. We also loved the variety of keto friendly drinks in the convenience stores. I absolutely fell in the love with unsweetened iced teas. They had so many different varieties.
Explore Tsukiji Outer Market: This market offers a variety of keto-friendly foods like oysters and berries. Tsukiji outer market was the place we found the best keto friendly options. We wandered around the market for over an hour, trying all the wonderful keto food we could find.
Consider Western Buffet Breakfasts: Opt for accommodations with western buffet breakfasts to fill up on bacon and eggs. I would consider adding a western buffet breakfast to your accommodation so you can fill up on bacon and eggs before you head off exploring for the day.
Embrace Sukiyaki and Yakitori: Enjoy these dishes, being mindful of sauces and leaving noodles behind. We did get to try sukiyaki, sashimi and yakitori.

Cooking Keto-Friendly Japanese Food at Home

It is possible to create delicious Japanese meals at home while adhering to a ketogenic diet. Here are some ideas:

Keto Miso Soup: A quick and nutritious appetizer or meal. Whether you need a last-minute appetizer or a meal in a hurry, this soup will nourish your body with nutrients. It comes together in 10 minutes, and the ingredient list is super short.
Keto Veggie Tempura: Using keto-approved vegetables. This recipe is already loaded with keto-approved vegetables, so no substitutions are needed.
Keto Bacon, Lettuce, and Tomato Ramen Bowl: Using immi ramen for low-carb noodles. Keep it low carb with a nutritious noodle like immi ramen.
Keto Chicken Yakitori: Using keto-approved sugar substitutes in the sauce. Whether you decide to make this an appetizer or the main dish for at-home Japanese dinner, you’ll be able to feast on this classic Japanese meal and stick to your wellness goals.
Keto Hiyashi Chuka (Cold Ramen Salad): Using daikon radish noodles or immi ramen. Stick with the recipe as is and delight in the crispness of daikon radish noodles. Or you can give your hiyashi chuka a more traditional feeling by opting for something low in carbohydrates and high in protein like immi ramen.
Keto Onigirazu (Sushi Sandwich): Using sashimi or chicken yakitori with avocado and spinach. If you have any chicken yakitori leftovers, add a few slices of avocado, spinach, and a sprinkle of sesame seeds to create a new take on low carb sushi.
Speedy Keto Sukiyaki: A quick version of the hot pot dish. Sukiyaki is a popular hot pot recipe (along with shabu-shabu). This speedy version of low carb sukiyaki is ideal when you need dinner on the table fast.

Meeting Dietary Fat Requirements

Meeting dietary fat requirements can be challenging. MCT oil is a useful supplement to ensure adequate fat intake. To simplify things, stock up on a bottle of MCT oil before leaving home. Macadamia nuts are also a good option for a high-fat snack. Macadamia nuts are a godsend for those trying to maintain a ketogenic diet on the go. They are calorically dense and also comprised mainly of fat.

Alcohol Consumption on Keto in Japan

Stick to hard liquors and avoid drinks with hidden carbs. Those who are on a ketogenic diet likely already know how to drink without dropping out of “fat burning mode.” As a reminder though, try to stick to hard liquors and avoid anything that might have hidden carbs.

The Case for Ditching the Diet Temporarily

Consider temporarily suspending the keto diet to fully enjoy Japan's culinary offerings. In spite of the above, there’s a very strong argument for ditching the diet while in Japan. The country is LEGENDARY for its awesome food but it’s not conducive to ketosis.

Intermittent Fasting as an Alternative

If maintaining ketosis is crucial, consider intermittent fasting to eat only when keto-friendly options are available. If you must maintain a ketogenic diet in Japan, remember that temporary fasting is always preferable to more carbs.

Read also: Magnesium Supplements for Keto

tags: #keto #in #japanese