Japanese diet

The Japanese Diet is a low-carbohydrate, low-calorie diet developed by Japanese nutritionists, whose protein menu allows you to lose about 10 kilograms in 2 weeks.

A lot of people these days are overweight and demanding payment for an incredibly fast lifestyle. We are in a hurry to live, in a hurry to work, in a hurry to eat. . . We also often eat on the run and with what God will say. And in the 21st century, God is increasingly sending us hamburgers, hot dogs, cheeseburgers, and soda. . . "What to do? Aren't you wasting precious minutes on lunch in a restaurant or what? ! - Cooking alone in the kitchen when the business is on fire? ! Here, they say, the entire successful world lives like this and nothing. "This excuse is used by a large number of people who lead an active lifestyle. And when your favorite jeans don't fit, when you need to buy a longer belt, when between a seductive skirt that fits snugly around the waist and an ugly, shapeless oneStyle with a rubber band, let's choose the second. Of course it's time to come up with a new excuse. Well, in reality - all of this, of course, is not the result of improper diet, but simply . . . a big bone. Yes, yes, and there's nothing to do, one big bone - it's so, very insidious. And once it starts growing - anything, it's impossible to stop.

Let us now turn to Japan, a country with immense possibilities, the highest technological development and an unbelievable pace of life. It seems that when someone doesn't have time to pause for the right meals, it's just like the Japanese. But surprisingly, one rarely comes across "thick bones" among the people of Japan. . . So what's the secret then?

The fact is that Japanese snacks are low calorie foods, high in protein, almost free of fat and "bad" carbohydrates. And the main principle of the Eastern diet is moderation. That is why Japanese cuisine is known as one of the healthiest foods for the body.

Taking into account the peculiarities of the Eastern nutritional tradition, a balanced and extremely effective diet called Japanese was created. In fact, there are virtually no foods from traditional Japanese cuisine on the menu of this diet. But there's more, the union of proteins, fats, and carbohydrates in precisely the amount needed to give the body everything it needs without causing the bone to "thicken". There are several diet options, but the most popular is the salt-free 14 day Japanese diet. Two weeks of proper "Japanese" diet will help "big bones" lose more than 10 kilos and effortlessly maintain the result for several years.

The essence of the Japanese diet

Those who choose "Japanese" must be patient and move away from their usual way of eating for two weeks. Diet may be a rather difficult challenge for many, but effects won't be long in coming. But the amazing results will last for several years. Only a two-week regime of the "Japanese" - and ten kilograms (sometimes even more - it all depends on the initial weight).

So what's the main secret? Why is the Japanese diet better than other weight loss diets for a week? In what wonderful ways does it help you lose weight, even for those who have tried many other diets to no avail?

It is about carefully selected products for the diet menu - they are combined in such a way that the metabolism is accelerated as much as possible. That is why it is so important to strictly follow all the instructions, to eat only the ones indicated, not to "improve" your other products, even if at first glance it seems that they are completely interchangeable. It is also not recommended to swap the days of the menu.

For many women, when choosing their diet, the extent of their "hunger" is important, since not everyone can fight their own wishes with the willpower of a samurai, especially against the very old instinct of all living beings - hunger. Hence the fact that the two-week salt-free Japanese diet is not a "hungry" diet. If you adhere to it, you will not have to chew cabbage and drink low-fat kefir for weeks to curse yourself, your excess weight and those who have come up with a diet. The Japanese woman's menu contains space for interesting and tasty recipes. This diet will appeal especially to those whose breakfast is usually just coffee. And lovers of meat and fish will not see anything difficult in it. This is the best diet for them.

The essence of the Japanese diet can easily be explained in just two words - slowness and efficiency.

"Japanese" is a low-calorie protein fiber diet. Carbohydrates that are kept to a minimum in the daily diet force you to lose weight faster - as the body needs energy, it begins to convert its own fat reserves into joules. But it is important to remember something else: the diet of a Japanese woman does not allow to saturate the body with the full spectrum of vitamins and minerals. Therefore, it is strictly forbidden to diet longer than prescribed (no more than 14 days) in order not to finish a weight loss course in a hospital bed.

And if you want to feel like a real Japanese, you can try Japanese sticks instead of the forks and spoons that are traditional for Europeans. Not only will you convey the fabulous spirit of the land of the rising sun, but you will also teach you how to eat slowly and in small pieces. By the way, this trick is known to many proponents of dieting. A leisurely meal can trick the body and leave you feeling full even after very small meals. This, in fact, should be taught by the JapaneseDiet for Weight Loss.

Types of Japanese Diets

The immense popularity of the Japanese diet with women around the world has led to the emergence of several options for this weight loss system. In particular, diet options are known:

• Japanese salt-free diet for 7 days;
• for 13 days (the most commonly used diet);
• for 14 days (only differs from the previous 13-day diet by one day);
• Japanese woman with green tea;
• Naomi Moriyama's diet.

Supporters of each of these techniques call their favorite version a "real" Japanese woman. In addition, many mines have been broken in disputes over the authorship of the diet. Some argue that Japanese nutritionists invented it, others argue that this system has nothing to do with the East. Whoever the author of the Japanese diet, the main thing is that it works. And its effectiveness has been experienced by millions of donuts around the world.

The menu of the Japanese diet for weight loss consists of foods with a minimum content of calories, carbohydrates and without salt, spices, sugar and sweet confectionary and any alcohol. Therefore, the diet is considered strict. This contributes to the rapid breakdown of fat in body fat as the body is in a stressful situation and is forced to burn its own fats and calories.

Diet menu for 7 days

The 7-day diet in Japan is a light version of the traditional Japanese diet, at the same time the 7-day diet is the basis of the entire diet.

Expected results: In the past 3-5 kilograms are left.

Disadvantage: The longevity of the result is not guaranteed because the body has not yet had time to adapt to the new metabolic system.

Day 1

Calorie content of the daily diet: 700 kcal.

Required products:

• black coffee;
• chicken eggs;
• Fresh cabbage (Peking cabbage / white cabbage);
• tomato juice (ideally freshly squeezed);
• low-fat fish.

Breakfast:

• black coffee - it is better to prefer espresso, but it is better to forget about sugar.

Lunch:

• boiled chicken eggs (2 pieces are possible);
• "Japanese" salad - fresh cabbage and a little vegetable oil, no salt required;
• a glass of tomato juice.

Dinner:

• steamed fish - hake, cod, pollock are ideal (portion no more than 200 grams);
• Japanese salad.

Day 2

Calorie content of the daily diet: 1000 kcal.

Required products:

• coffee;
• rusks;
• fish (fatty varieties);
• cabbage;
• vegetable oil;
• beef;
• kefir.

Breakfast:

• coffee;
• rusks - take a small one weighing about 30 grams.

Lunch:

• Fish, fried or steamed - for variety and additional consumption of fatty acids it is better to give preference to catfish, salmon and black halibut. Total not more than 150 grams;
• "Japanese" salad.

Dinner:

• Beef - cook about 200 grams. Consume without salt;
• Kefir - you can skim, but no more than a 200 gram glass.

Day 3

Calorie content of the daily diet: 1000 kcal.

Required products:

• coffee;
• zucchini / parsnips;
• apple;
• chicken eggs;
• veal;
• cabbage;
• vegetable oil.

Breakfast:

• black coffee - don't forget the sugar moratorium.

Lunch:

• zucchini (large enough) or parsnip root (also large) - brown in vegetable oil (do not use flour or batter for frying, salt is also prohibited);
• apple - don't get carried away, it is advisable to limit yourself to one fruit.

Dinner:

• boiled chicken eggs - 2 pieces;
• boiled veal - limit your appetite to a 200-gram piece that is prepared salt-free;
• "Japanese" salad.

Day 4

Calorie content of the daily diet: 1000 kcal.

Required products:

• coffee;
• carrot;
• hard cheese;
• chicken egg;
• apples.

Breakfast:

• black coffee without sugar.

Lunch:

• Carrots - boil, 3 larger roots may be used;
• some cheese - choose from hard types, limit yourself to 20 grams;
• raw chicken egg - one is enough.

Upon request, all ingredients of a 4-day lunch can be combined into a single dish - salad.

Dinner:

• Apples - multiple fruits are allowed.

At this point the feeling of hunger is no longer as strong as it was before. Fullness comes after small portions of food.

Day 5

Calorie content of the daily diet: 800-1000 kcal.

Required products:

• carrots;
• lemon juice;
• sea fish;
• juice;
• fruits.

Breakfast:

• Carrots and lemon juice - grate vegetables and season with juice. You can't add sugar. Also excluded from breakfast and coffee on this day.

Lunch:

• fried fish - take about 350-400 grams, sort - something from the sea;
• Tomato juice - for a diet it would be more correct to use fresh, home-made ones. Volume - no more than 200 grams.

Dinner:

• Fruits - but under no circumstances should you consume grapes of any kind or bananas, especially before going to bed. You will delete all results obtained so far.

Day 6

Calorie content of the daily diet: 900-1100 kcal.

Required products:

• coffee;
• chicken fillet;
• raw cabbage;
• carrots;
• vegetable oil;
• chicken eggs.

Breakfast:

• black coffee without sugar.

Lunch:

• Chicken fillet - limit portion to 500 g, eat skinless meat. Boil in water without adding salt;
• Salad - on this day, a traditional "Japanese" salad can be enhanced by adding grated raw carrots.

Dinner:

• Chicken eggs - boil 2 pieces;
• carrots (you can take a large one) - rub a raw vegetable, season the salad with a small amount of vegetable oil (possibly olive oil).

Day 7

Calorie content of the daily diet: 700-800 kcal.

Required products:

• tea;
• fruits;
• beef;
• eggs;
• cabbage;
• vegetable oil.

Breakfast:

• tea - it is advisable to choose good green varieties that are rich in beneficial antioxidants.

Lunch:

• Beef - cook about a 200-gram piece. Do not use salt or other seasoning while cooking.
• Fruits - On the last day of the diet, you can treat yourself to a lunchtime dessert. But do not forget about the ban on the use of bananas and grapes.

Dinner:

On this day for dinner, you can choose any dinner option from the previous days as a reward for perseverance. For example, opt for a version of beef, eggs, and coleslaw flavored with olive oil.

This will end the diet for some. For those who chose the longer versions of the Japanese, day 7 is just the equator of work to change yourself.

For those who are not used to eating by counting calories, "Japanese" may seem like a pretty difficult weight loss option at first. But the discomfort will only be noticeable in the first few days - then the body adapts to small portions and begins to eat faster. After 5 days of a new diet in the body, the first stage of restructuring begins to accelerate metabolism - the main goal of any diet is to lose excess weight, remove excess fluid, edema disappears. In parallel, getting the best resultwith a diet, you can get an anti-cellulite massage.

Japanese diet for 13 days

The 13-day Japanese diet is the most popular. This version is considered a complete weight loss course.

Expected results. If you feel ashamed of following all the regulations, by the end of the 13-day day you will be missing about 10 kilograms and about 30 cm in volume (sometimes more).

How is it different from the 7 day option? Indeed, this is a continuation of the light version of "Japanese Woman". That means you have to go through 7 days of "Japanese" life and start over on the 8th day and repeat the days from the first to the sixth.

Japanese diet for 14 days

The basis for the 14-day version of the Japanese diet was also the 7-day menu, albeit with a few nuances. The main difference from the previous two options is that you have to strictly adhere to the 7-day menu for the first week, and the food for the second week, following the same program but in reverse order. This means that the diet of the eighth day corresponds to the diet of the last day of the seventh day, the ninth day - the menu of the sixth day, the tenth day - the menu of the fifth day. . . and to continue on this principle until the end of the second week. So finish the last 14 days of the diet with the first day diet of the 7-day version of "Japanese".

From the 8th day of dietary nutrition, the body activates the detoxification process and thanks to the salt-free nutritional principle at the intercellular level, excess fluid is removed, which completely eliminates edema. It is important that by the second week of the diet the body is getting used to the new metabolic rate. Thanks to this, even after switching to a normal diet (customary - this does not mean that you will have to eat in pools again for the coming sleep, but you also do not have to live in "starvation" mode), on the contrary, the body will not gain - fatas quickly as burned during the diet. This wonderful effect lasts for about 2 years. But provided that the diet was followed correctly. Those who have already experienced the work of a "Japanese woman" claim this for a year after. After the diet is finished, the weight continues to be adjusted downwards. If you repeat the "Japanese" one more time (but not earlier than six months after the first course), then in a year with practically no exertion it is really possible to get rid of 20 kg of excess weight.

Diet and salt

Have you ever wondered why almost every more or less effective diet contains a taboo on salt? The thing is, according to experts,

1 gram of salt holds a whole liter of fluid in the body.

And that is nothing more than a kilogram more excess weight. In addition to the false obesity, since the weight accumulates not due to the fat layer but due to the fluid stagnation thanks to salt, excessive salt consumption leads to further problems for people. Even a few days of salt-free meals can lower blood cholesterol and improve the condition of blood vessels.

Of course, it is impossible to completely remove salt from consumption, and it cannot be done. However, the menu of the "Japanese woman" contains products that already contain a certain amount of salts - sufficient for the normal functioning of the organs. In particular, organicsalt is found in some vegetables, fish, meat. It is impossible to eat canned vegetables, smoked meat or semi-finished products during a diet - all of them have a fairly large amount of table salt in their composition.

Green tea

In addition to the classic version of the Japanese diet, there is also an option on the menu that recommends the use of green tea instead of coffee. Many nutritionists consider this variant of the "Japanese" to be more beneficial for the body.

Given that the Japanese diet is based on a protein diet, it is important that green tea (especially its Japanese form) contain large reserves of protein, and in terms of its nutritional value, this drink is not inferior to legumes.

The second plus for green tea is the presence in the composition of antioxidants that protect the body from toxins and promote the elimination of toxins.

Third, and this is probably the most important thing for those looking to lose weight, the unique chemical composition of green tea helps speed metabolism by 4 percent (60 more calories are burned daily than without green tea).

The Japanese green tea diet lasts for 2 weeks. The components are practically the same as in the classic version of the "Japanese", although there are still some excellent features.

Detailed Japanese menu for the green tea diet

Day 1 / Day 14

Breakfast:

• green tea - glass;
• fat-free cottage cheese - 150 g.

Lunch:

• cabbage, stewed with butter - 300 g;
• boiled chicken eggs - 2 pcs. ;
• fresh apple glass.

Dinner:

• Vegetables in salad or steamed;
• boiled or steamed fish - 200 g.

Day 2 / Day 13

Breakfast:

• green tea - glass;
• hard cheese - 2 pieces;
• toast or diet biscuits.

Lunch:

• cooked or raw cabbage, seasoned with oil;
• boiled fish;
• green tea - glass.

Dinner:

• vegetable salad;
• boiled veal - 300 g;
• boiled chicken egg - 2 pcs. ;
• Japanese green tea glass.

Day 3 / Day 12

Breakfast:

• Japanese green tea glass;
• dietary biscuits.

Lunch:

• cooked zucchini / cauliflower;
• apple - 1 pc. ;
• green tea - glass.

Dinner:

• yellow-green vegetable salad;
• boiled veal;
• boiled chicken eggs - 2 pcs.

Day 4 / Day 11

Breakfast:

• Japanese green tea glass;
• fat-free cottage cheese - 150 g.

Lunch:

• raw grated carrots with olive oil;
• chicken egg;
• green tea without sugar.

Dinner:

• green tea;
• fruits (no grapes and bananas).

Day 5 / Day 10

Breakfast:

• green tea - glass;
• Croutons with jam - 2 pieces.

Lunch:

• boiled fish - 200 g;
• tomato juice - glass.

Dinner:

• green vegetable salad;
• hard cheese - 2 pieces;
• green tea - glass.

Day 6 / Day 9

Breakfast:

• Rye flour croutons - 2 pcs. ;
• Japanese green tea glass.

Lunch:

• raw cabbage / cooked with olive oil;
• boiled skinless chicken - 400 g;
• Japanese tea glass.

Dinner:

• Carrots (cooked / raw);
• boiled eggs - 2 pcs. ;
• unsweetened green tea.

Day 7 / Day 8

Breakfast:

• Japanese tea glass;
• cheese (one of the harder types) - 2 small pieces.

Lunch:

• boiled veal - 200 g;
• cooked / steamed vegetables;
• green tea without sugar - glass.

Dinner:

• fruits - any;
• Japanese green tea glass.

The effectiveness of this twist on the Japanese diet is enhanced by the addition of green tea to the diet, and the variety and deliciousness of the menu make it easy to endure the time of food restrictions. Repeat the diet - no earlier than a year later. And achieved that in two weeks, the results stayed longer. In the future, it is advisable to adhere to a healthy lifestyle, eliminate tobacco, limit the amount of alcohol and observe proper nutrition in daily life.

Main dishes

No matter which Japanese diet you choose, each of them has a traditional coleslaw and boiled meat. These dishes can be prepared in different ways. But remember that they are part of the diet and the cooking process is slightly different from cooking. ordinary meals.

Prepare the right Japanese salad:

1. Take raw or lightly cooked cabbage (common cabbage or Beijing cabbage).
2. Chop finely.
3. Slightly squeeze out excess moisture.
4. Season the prepared salad base with olive or sesame oil.
5. Stir and let it brew.

Diet boiled meat

1. Prepare meat. If it's chicken, remove the skin. Peel the veal or beef from the film.
2. Rinse thoroughly with cold water.
3. Put the meat in a saucepan and cover it with very cold water.
4. After boiling, drain the water, rinse the meat and fill it again with water, set on fire.
5. Cook until tender without adding spices.

Tip: Add an onion, a small carrot and some green to the water to improve the taste when cooking. Many people wonder how to replace beef in the Japanese diet. It is permissible to include young veal in the menu, which is easier to digest, but therefore the same chemical composition as beef.

How were the products selected?

Almost all sources say that the list of foods allowed during the Japanese diet is special and shouldn't be changed. What is the secret of this particular diet?

coffee. Many people start their day with this aromatic drink. A cup of black ground coffee is used as a traditional breakfast and in the Japanese diet.

What's the use?

Black coffee without sugar, which has an invigorating effect, helps the body to wake up faster and start the process of burning calories. And since food intake in the morning is not provided by diet, the body begins to produce its own reserves by burning energy - subcutaneous fat.

You can vary the taste of your morning drink by adding vanilla, dark chocolate or citrus fruits. Add additional ingredients in small doses.

cabbage. These vegetables for nutrition were not chosen at random. Cabbage is also one of the vegetables with the so-called "minus" calorie content (the body uses more energy for digestion than it receives).

What's the use?

Cabbage, white or Beijing cabbage, has a tonic effect on the walls of the blood vessels, lowers the cholesterol level and cleanses the intestines. For people prone to intestinal disorders, it is better to cook the cabbage a little before using it.

olive oil. A teaspoon of oil added to the salad normalizes metabolism and has a beneficial effect on the liver, kidneys and pancreas.

eggs. This product has good nutritional properties and is an excellent source of proteins, fats and carbohydrates, as well as many vitamins and minerals.

tomato juice. Nutritionists call it one of the healthiest. The unique chemical composition of tomatoes prevents cardiovascular and oncological diseases, accelerates metabolic processes in the body, improves mood and has a positive effect on the nervous system. It is best consumed without added salt, which is especially important for a salt-free diet.

fish. Known for its ability to remove toxins and toxins quickly. It is a valuable source of proteins and amino acids. It works on the body as a preventive measure against strokes.

fruit. Usually, the amount of carbohydrates consumed should be drastically reduced during a diet. However, it is completely undesirable to exclude from the diet - they are an important source of energy. The body receives "real" carbohydrates along with fruits. But from the dietit is better to exclude bananas and grapes, which contain a lot of sugar.

Naomi Moriyama's diet

It's hard not to believe in the effectiveness of the Japanese diet, especially for those who nonetheless decided to try it for themselves. But sooner or later, many people wonder: why is this diet called the "Japanese Diet" when there is practically nothing on the menu? of traditional dishes for the land of the rising sun. But there is an explanation for this. According to one of the versions, this original diet is the development of nutritionists of the Japanese clinic "Yaelo".

But there is another version of "Japanese" created by marketer Naomi Moriyama in response to French Mireille Guiliano, author of "Why French Women Don't Get Fat". In fact, according to research, the French are not the slimmest in the world at all. The least obese people live in Japan - just 3 percent, while France has about 11% donuts and the US has more than 32%. Naomi has collected the nutritional principles typical of her people and converted them into a diet.

Food rules from the land of the rising sun

Residents of the East eat nearly 100 kinds of different foods per week, the total calorie content of which is more than a quarter lower than, say, the weekly calorie dose for Americans. And the only secret of the harmony of the Japanese lies in a simple rule: fill the stomach 80 percent.