Can You Lose Weight on an All-Sushi Diet? (Counting Calories)


Sushi is not the first thing you think of if you want to go on a diet to lose weight, but it can actually be done if you know what you are doing.

Can an all-sushi diet help you lose weight? It can but not so much about the sushi but about portion control. You see, while sushi is composed of natural ingredients that are less likely to cause damages to your body, it still does contain rice. Fortunately, unless you are really determined to do so, it can be difficult to overeat on sushi.

Eating only sushi to lose weight can work and it can even be healthy, but it can also be really easy to go overboard and end up gaining even more weight.

How to Lose Weight with Sushi

Losing weight by means of eating sushi is not exactly the craziest idea, at least, it’s not as ridiculous as the many other forms of diets out there. After all, most Japanese people are thin and healthy, and Japan has one of the longest life expectancies in the world. The question, then, is just how you will take advantage of it.

Just to be clear, sushi has a whole load of incredible advantages that stem from a wide variety of factors. In fact, it is considered to be one of the most nutritious food items in the world. This is because it:

·         Is often fresh

·         Has a ton of vitamins and minerals




·         Is easy to digest

·         Contains no preservatives

·         Has very little sugar

·         Not processed

Still, none of that really speaks to its supposed dietary prowess, so why on earth would it be useful in helping you lose weight? Well, a lot of it has to do with portions and satiety. Sushi basically helps you lose weight via the factors that are included in the table below:

FactorsDetails
Portion controlSince sushi is often served in bite-sized pieces, you can easily control how many portions you can eat when you are on it for your diet
Calorie countingCalorie counting is one of the most effective ways of losing weight and sushi makes this very easy since you can easily find out how many calories each portion has
Easy satietyOne of the best ways to stop from overeating is to be satisfied as quickly as possible and sushi can make you very full, very fast
Fewer caloric concernsCompared to most other food items, sushi does come with far fewer calories, which then means that it will be less likely to make you gain weight
Fresher ingredientsMost of the ingredients used in sushi are fresh and this makes them much easier to absorb and digest, thus allowing your body to cope more readily
Tons of vitamins, minerals, and fiberOne of the ways in which healthy food makes you thinner is curbing your urges, and it does so by giving you a lot of vitamins and minerals, and sushi has plenty of that
No processed ingredientsSince the rise of the free market, processed food has made a lot of people in a lot of places overweight, but sushi is anything but processed

As you can see there, sushi can be quite beneficial to you if you are thinking of losing a bit of weight. However, even with all of those laid out, you will still need to think about quite a few things, which is why it might be more beneficial to go through them in more detail.




Portion Control – When you are eating by spooning things in your mouth, it can be rather difficult to control how much you eat. However, if you can see exactly how many pieces of a dish is in front of you, it can be much easier to decide just how many of it you can eat. More to the point, the portions will have a much bigger presence in your mind.

This is an important point to make simply because too often, people forget that they are not supposed to eat as much as they are consuming. Feeding yourself basically becomes an unconscious activity and you can no longer tell if you are supposed to be eating as much as you are. With sushi, though, you are aware of exactly how many pieces you are already popping inside your mouth.

This becomes more apparent thanks to all the ceremony that goes into eating sushi. You pick it up, dip it in soy sauce, add a little wasabi, pop it in your mouth, chew and swallow, eat some pickled ginger, and start the whole process all over again. For each of those steps, you have to be mindful so as you can complete them properly.




Calorie Counting – Naturally, if you are able to control the number of portions you eat, it will also be easier to count the calories that you consume. Every single item used for making sushi is a known quantity and you don’t really need to dig too deep to know many calories are in each portion. With this being the case, you will know in advance if you have already reached your limit.

Easy Satiety – Another great help to anyone looking to control the number of calories they are ingesting with sushi is that they won’t crave too much of it. Sushi is one of the most filling food items in the world, with each piece promising to satiate you quickly. Some can’t even polish more than three because of how packed each piece is with real food.

Unlike with other food items that are almost designed to urge you to keep eating, sushi is intentionally meant to satisfy you as fast as possible. This is why it is even possible to have just one piece and be satiated.

Fewer Caloric Concerns – Calories are pretty much the biggest problem when it comes to weight gain and you certainly have to take that into consideration when you go on a diet. With many of the world’s most accessible food items being so full of calories as to literally cause global obesity issues, it only makes sense that you would be wary of food, in general.

Fortunately for you, sushi is one of the world’s least caloric-rich items while being so full of nutrients that each piece is practically worth several fast food items by that measurement. This basically means that you won’t have to worry about calories if you eat sushi, at least, not to the point that many other options are.

Fresh Ingredients – I know that I’ve been harping on processed food a lot on this guide, so what’s one more, right? The biggest problem with most of the world’s food items is that they are so processed, they may not even be considered real food anymore. At this point, the only way you can really be sure that what you are eating is healthy is if it is fresh.




Food does not get any fresher than sushi, which makes it one of the safest food options in the world when you are trying to lose weight. Of course, freshness is not a guarantee of weight loss, but it does help you avoid gaining additional weight. The fresher the food you eat, the less weight you are going to gain.

Nutrients – Speaking of gaining less weight, we have the matter of nutrients to discuss, which sushi has a lot of. Simply put, you can take a look at this particular food item and see it as a food-shaped supplement pack. You will get a ton of vitamins, minerals, fiber, and more when you eat sushi, which makes it much more filling.

The thing that many people don’t really understand about nutrients is that they are more than just about health. They are about satisfaction and keeping your body satiated. If you are lacking nutrients, your body will crave food all of the time, which leads you to overeat even when you are not really even hungry.

No Processed Ingredients – Finally, I already noted how processed food is very bad for you, but you might need to read more specific details first before you can actually make up your mind. Simply put, processed foods are more difficult to process by the body because of how artificial they become. What should have been digested, absorbed, and expelled easily before will be more troublesome?

This then leads to issues with how your body copes with such food items and one of the most problematic results is that you gain a lot of weight. Complex carbohydrates, trans fats, bad calories, and many others are found in processed foods in alarming quantities. Thank to that, unless you are a very active person with physically demanding jobs, you will gain weight quite easily.




What is an All-Sushi Diet?

An all-sushi diet might seem like a straightforward affair in that you pretty much eat only sushi, but it isn’t really that simple. To start with, there are a whole host of varieties when it comes to sushi and you will need to decide which of them you will eat. Naturally, some will be more problematic than others in terms of how much weight you are going to gain, so you will need to be careful when choosing.

Even the matter of making a choice is troublesome of its own because of issues like how boring things can get. For example, there is something to be said about eating only salmon nigiri for the duration of the diet, but that’s not exactly the most nutritious option. More than that, eating only one type of sushi every single day can get quite dull quite fast.

You can fix this by cycling the types of sushi that you can have during the time period of your diet, but this does not mean that things will go smoothly for you. You also need to take into consideration how the calories will fluctuate during that time and schedule varieties that won’t allow the calories to stack. This is the kind of thing that dieticians have to deal with on a regular basis.

Of course, there are also times when you don’t eat just sushi but something else like some miso soup. You can even eat just the fish, in which case, you would be eating sashimi. This can also be an effective dieting strategy, especially if you throw some pickled ginger and wasabi into the mix.

The Dangers of Eating Only Sushi

On that note, if you only eat sushi every single day, there are problems that can occur. You might miss out on essential nutrients that you can get from other food, sources, for one thing. There are vitamins and minerals that you can only get from meats like chicken or beef, after all, and from other items like nuts, oils, and crops.

Sushi might be one of the most nutritious food items in the world, but this does not mean that it has everything. More to the point, there will always be risks associated with eating raw foods. There are times when the hygiene of those preparing it is not the best, which can then impart harmful organisms to the sushi.

If you are getting your sushi from places like the convenience store, you can also never be completely sure about how fresh they really are. They could have been sitting there for several days already. Sushi that was not made within the last 24 hours is not the sushi that you will want to eat.

Then there are those times when you can actually get parasitic or bacterial infections from the ingredients in the food. You have to remember that cooking is one of the critical control points that are used for killing such harmful organisms. If you can’t really assure that you can avoid such things from the beginning, you might as well not go on a sushi diet at all.

Related Questions

How Many Calories Are on a Sushi Roll?

A typical roll of sushi that is made in accordance to the usual standards of Japanese sushi bars would be equivalent to a cup of cooked rice. This would then mean that it would be equivalent to about 240 calories. As such, eating sushi three times a day would yield 720 calories, give or take.

Is Mayo a Keto?

Since the keto diet relies on fat as a big part of the process, mayo would be an ideal item to add to the equation. It is basically composed of high-quality fat, which makes it perfect as an accompaniment to the protein and fiber aspects of the diet. Just don’t overdo it or you will get negative results.

Which Sushi to Eat

In the case of the type of sushi that you can eat for the purpose of you losing weight, there are quite a few options that you can choose from. Pretty much every type of sushi would be good for this purpose, but the one that might help you out the most is the regular maki sushi. This is due to the question of amount and size in consideration of everything else.

As you may already know, there are several types of sushi that you can choose from. The main ones are the maki sushi, the nigiri, and the hand roll. The maki sushi is basically the sliced sushi rolls, where the nori is either on the outside or inside. The nigiri is the individual balls of rice with toppings and brushed with sweet soy sauce.

The hand rolls are the sushi that is rolled into a cone and then filled with fillings afterward. Of these, the one that is least likely to pose issues regarding your weight is the maki sushi.

Sashimi Vs Sushi

Now that you know how sushi can help you with your diet and what it can or can’t do, you might be wondering if just eating sashimi would be better. However, while going on a sashimi diet might involve fewer calories than sushi, the risks get higher, as well. After all, you will only be eating raw fish with sashimi whereas you can eat other ingredients with sushi.

Even if you throw in some veggies along the way, in the end, you will only be eating mostly raw fish. Subsisting on a diet of uncooked meat for too long, even if it is one that is proven to be safe under the right conditions, is not good for anyone. Say what you like about the nutrients that you might be missing out if you eat only sushi, but it has more vitamins and minerals than just sashimi.

If you have to, you would be better off simply mixing things up by cycling through your sushi and sashimi options. It would certainly help in making you less irritable about the whole thing while also making you less likely to give up on your diet. Sushi and sashimi might be excellent food items, but you will eventually get sick if you only eat one or the other. 

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