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.

Being overweight today many people call paying for an incredibly fast lifestyle. We are in a rush to live, a rush to work, a rush to eat. . . In addition, many times we eat on the run and with what, as they say, God sends. And in the 21st century, God is sending us more and more hamburgers, hot dogs, cheeseburgers, and soda. . . "What to do? Don't waste precious minutes having lunch at a restaurant or what! - Cook alone in the kitchen when the business is "on fire"? ! Here, they say, everyone successful lives like this and nothing. "This excuse is used by people who lead an active lifestyle. And when your favorite jeans don't fit, when you have to buy a longer belt, when one entersseductive skirt that fits well at the waist and ugly and shapeless style with an elastic band, we chose the second, then of course it's time to think of a new excuse. Well actually, all this, of course, It is not the result of improper nutrition, but simply . . . a thick bone. Yes, yes, and there is nothing to do about it, a thick bone, it is so, very insidious. And as soon as it starts to grow - everything, isimpossible to stop it.

Now let's turn our attention to Japan, a land of immense opportunities, the highest level of technological development, and an incredible pace of life. It would seem that if someone does not have time to pause for proper meals, they are like the Japanese. But surprisingly, you rarely come across "thick bones" among the people of Japan. . . So what is the secret?

The fact is, Japanese snacks are low-calorie, high-protein foods, almost devoid of "bad" fats and carbohydrates. And the fundamental principle of the oriental food tradition is moderation. That is why Japanese cuisine is considered 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 is practically no traditional Japanese cuisine on the menu for this diet. But there is masla union of proteins, fats and carbohydrates, in the amount necessary exactly so that the body receives everything it needs without causing, at the same time, "thickening" of the bone. There are several diet options, but the most popular is the Japanese 14-day salt-free diet. Two weeks of proper "Japanese" nutrition will help "thick bones" to lose weight over 10 kilos and effortlessly maintain the result for several years.

The essence of the Japanese diet

Those who decide to become "Japanese" should be patient and stay away from their usual way of eating for two weeks. For many, dieting may seem like a difficult enough challenge, but the effect will not be long in coming. But the amazing results will last for many years. Just a two-week regimen of the "Japanese woman", and ten kilograms (sometimes even more, it all depends on the starting weight), so to speak.

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

These are carefully selected products for the diet menu: they are combined in such a way that the metabolic process is accelerated as much as possible. That is why it is so important to strictly follow all instructions, eat only what is indicated, not "improve" your other products, even if at first glance they seem to be completely interchangeable. It is also not recommended to change the days of the menu.

For many women, when choosing their diet, the level of their "hunger" is important, since not all are able to fight with the willpower of the samurai against their own desires, especially the old instinct toall living things: hunger. Hence the fact that the Japanese Salt-Free Two-Week Diet is not a "starvation" diet. By following this, you won't have to chew a cabbage for weeks and drink low-fat kefir, cursing yourself, your excess weight, and those who came up with a diet. The Japanese women's menu contains place for interesting and delicious recipes. This diet will especially appeal to those whose breakfast usually consists only of 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 is easy to explain in just two words: slow and efficient.

"Japanese" is a low-calorie protein and fiber diet. Reduced to a minimum in the daily diet, carbohydrates force you to lose weight more quickly: needing energy, the body begins to process its own fat stores in joules. But it is important to remember something else: the diet of a Japanese woman will not allow to saturate the body with the entire spectrum of vitamins and minerals. Therefore, it is strictly forbidden to follow a diet longer than prescribed (no more than 14 days), so as not to finish a weight loss course in a hospital bed.

And if you want to feel like a true Japanese, you can try Japanese sticks instead of the traditional European forks and spoons. They will not only convey the fabulous spirit of the Land of the Rising Sun, but also teach how to eat. slowly and in small pieces. By the way, this trick is known to many dieters. A quiet meal can trick the body into feeling full even after very small meals. This, in fact, should be taught by the Japanese diet to lose weight.

Types of Japanese diet

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

• Japanese diet without salt for 7 days;
• for 13 days (the most used diet);
• for 14 days (differs from the previous 13-day diet, only 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. Furthermore, many mines have already 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 is, the main thing is that it works. And its effectiveness has been experienced by millions of donuts around the planet.

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 confectionery, as well as any alcohol, so the diet is considered strict. This promotes the rapid breakdown of fat in the fat layer, as the body is in a stressful situation and is forced to burn its own fat and calories.

Diet menu for 7 days

The 7-day Japanese diet is a light version of the traditional Japanese diet, but at the same time, the 7-day diet is the foundation of the entire diet.

Expected results: 3-5 kilograms remaining in the past.

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

Day 1

Caloric 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 give preference to espresso, but it is better to forget about sugar.

Lunch:

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

Dinner:

• steamed fish: the ideal is hake, cod and haddock (portion no more than 200 grams);
• Japanese salad.

Day 2

Caloric content of the daily diet: 1000 kcal.

Required Products:

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

Breakfast:

• coffee;
• biscuits: take a small one, weighing about 30 grams.

Lunch:

• fish, fried or stewed: for variety and additional consumption of fatty acids, it is best to give preference to catfish, salmon and halibut. In total, no more than 150 grams;
• "Japanese" salad.

Dinner:

• beef - boil about 200 grams. Consume without salt;
• kefir - you can skim, but not more than a 200 gram glass.

Day 3

Caloric content of the daily diet: 1000 kcal.

Required Products:

• coffee;
• zucchini / parsnip;
• 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 dough 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 beef: limit your appetite to a 200 gram piece prepared without salt;
• "Japanese" salad.

Day 4

Caloric content of the daily diet: 1000 kcal.

Required Products:

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

Breakfast:

• black coffee without sugar.

Lunch:

• carrots - boil, it is allowed to take 3 larger roots;
• a little cheese: choose from hard varieties, limit yourself to 20 grams;
• raw chicken egg - one is enough.

All the ingredients of a 4-day lunch, if desired, can be combined in one dish: salad.

Dinner:

• apples: multiple fruits are allowed.

At this point, the feeling of hunger will no longer be as strong as before. Fullness comes after small portions of food.

Day 5

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

Required Products:

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

Breakfast:

• carrots and lemon juice - grate the vegetables and season with juice. Sugar cannot be added. Also excluded on this day from breakfast and coffee.

Lunch:

• fried fish - take about 350-400 grams, variety - any from the sea;
• tomato juice: for a diet, it would be more correct to use it fresh and prepared yourself. Volume: no more than 200 grams.

Dinner:

• fruits, but in no case should you consume, especially before going to bed, grapes of any variety or bananas. They will cross out all the results obtained so far.

Day 6

Caloric 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 the portion to 500 g, take meat without skin. Boil in unsalted water;
• 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 have a large one): grate a raw vegetable, season the salad with a small amount of vegetable oil (maybe olive oil).

Day 7

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

Required Products:

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

Breakfast:

• tea - it is advisable to opt for good varieties of green, rich in beneficial antioxidants.

Lunch:

• beef: boil about a 200 gram piece. Do not use salt or other spices during cooking;
• fruits - On the last day of the diet, you can enjoy dessert for lunch. But do not forget the ban on the use of bananas and grapes.

Dinner:

On this dinner day, as a reward for stamina, you can choose any dinner option from the previous days. For example, opt for a version of beef, egg, and cabbage salad seasoned with olive oil.

This will end the diet for some. For those who have chosen the longer versions of the Japanese woman, the seventh day is only the equator of work to change yourself.

For those who are not used to eating by counting calories, "Japanese" at first may seem like a rather difficult option to lose weight. But the discomfort will be noticeable only during the first days; then the body adjusts to small portions of food and begins to eat faster. After 5 days of a new diet in the body, the first restructuring stage begins to accelerate the metabolism: the main goal of any diet is to lose excess weight, excess fluid is removed, and edema disappears. To achieve the best result in parallel with a diet, you can take an anti-cellulite massage course.

Japanese diet for 13 days

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

Expected results. If you are embarrassed to comply with all the prescriptions, at the end of the 13-day day, you will be about 10 kilograms and about 30 cm in volume (sometimes more).

How is it different from the 7 day option? In fact, this is a continuation of the light version of the "Japanese woman". That is to say, you will have to go through 7 days of "Japanese" life, and on the eighth day start over, repeating 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 some nuances. The main difference from the previous two options is that in the first week you must strictly adhere to the 7-day menu, and the second week to eat. according to the same program, but in reverse order. This means that the diet of the eighth day will correspond to the diet of the last day of the 7 days, on the ninth day - the menu of the sixth day, the tenth - the menu of the fifth day. . . And according to this principle, continue until the end of the second weeks. As a result, finish the last 14 days of the diet with the diet of the first day of the 7-day version of the "Japanese woman".

From the eighth day of dietary nutrition, the detoxification process is activated in the body and, due to the principle of salt-free nutrition, excess fluid is eliminated at the intercellular level, completely eliminating edema. It is important that it is in the second week of the diet that the body gets used to the new metabolic rate. Thanks to this, even after switching to a regular diet (this does not usually mean eating in the toilets again for the next sleep, but it is also not necessary to live in "starvation" mode) the body will not gain weight, Otherwise - the fat will burn as fast as during the diet. This wonderful effect will last for about 2 years. But as long as the diet was maintained correctly. Those who have already experienced the work of a "Japanese woman" say that for a year after the end of the diet, the weight continues to adjust downward. If you repeat the "Japanese woman" again (but not earlier than six months after the first course), in a year, practically without effort, it is really possible to get rid of 20 kg of excess weight.

Diet and salt

Have you ever wondered why almost all more or less effective diets include a taboo on salt? The point is that, according to experts,

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

And this is just one more kilo of excess weight. In addition to the false excess weight, since thanks to the salt, the weight accumulates not because of the fat layer, but because of the stagnation of liquids, the excessive consumption of salinity causes other problems for the human being. Even a few days of salt-free meals can lower blood cholesterol levels and improve the condition of the blood vessels.

Of course, it's impossible to completely remove the salt from usage, and it can't be done. But in the menu of the "Japanese woman" there are products that already contain a certain amount of salts, enough for the normal functioning of the organs. In particular organic, salt is found in some vegetables, fish, and meat. It is impossible to eat canned vegetables, smoked meats, semi-finished products during a diet; they all 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 where instead of coffee it is recommended to use green tea. Many nutritionists consider this variation of the "Japanese woman" to be more beneficial for the body.

Considering that the Japanese diet is based on a protein diet, it is important that green tea (particularly its Japanese form) contains large reserves of protein, and in terms of its nutritional value, this drink is not inferior tolegumes.

The second plus in favor of 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 who are losing weight, the unique chemical composition of green tea helps speed up metabolism by 4 percent (60 calories are burned a day more than without green tea).

The Japanese Green Tea Diet lasts 2 weeks. The components are practically the same as in the classic "Japanese" version, although some excellent features remain.

Detailed Japanese Green Tea Diet Menu

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 pieces;
• 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 crackers.

Lunch:

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

Dinner:

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

Day 3 / Day 12

Breakfast:

• Japanese green tea - glass;
• diet cookies.

Lunch:

• boiled zucchini / cauliflower;
• apple - 1 piece;
• green tea - glass.

Dinner:

• yellow-green vegetable salad;
• boiled beef;
• cooked 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;
• unsweetened green tea.

Dinner:

• green tea;
• fruits (not grapes or bananas).

Day 5 / Day 10

Breakfast:

• green tea - glass;
• croutons with jam - 2 pcs.

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 pieces;
• Japanese green tea - glass.

Lunch:

• raw / boiled cabbage with olive oil;
• boiled chicken without skin - 400 g;
• Japanese tea - glass.

Dinner:

• carrots (boiled / raw);
• hard boiled eggs - 2 pieces;
• unsweetened green tea.

Day 7 / Day 8

Breakfast:

• Japanese tea - glass;
• cheese (any of the hard varieties) - 2 small pieces.

Lunch:

• boiled beef - 200 g;
• boiled / steamed vegetables;
• unsweetened green tea - glass.

Dinner:

• fruits - any;
• Japanese green tea - glass.

The effectiveness of this variant of the Japanese diet is enhanced by the addition of green tea to the diet, and the variety and deliciousness of the menu makes it easy to endure the period of food restrictions. Repeat the diet, no earlier than a year later. And so he achieved in two weeksthe results were maintained longer, in the future it is advisable to adhere to a healthy lifestyle, eliminate tobacco and limit alcohol servings, and observe proper nutrition in daily life.

Main dishes

Whichever Japanese diet you choose, any of them will have a traditional cabbage salad 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 than cooking. ordinary meals.

How to prepare the right Japanese salad:

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

Boiled meat diet

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

Tip: Add an onion, a small carrot, and a little greenery to the water to enhance the flavor during cooking. Many people wonder how to replace beef in the Japanese diet. It is allowed to add young veal to the menu, which is easier to digest, but with that 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 should not be changed. So what is the secret to this particular diet?

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

What good is it?

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 the diet does not provide food intake in the morning, the body begins to produce energy by burning its own reserves - subcutaneous fat.

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

Cabbage. This diet vegetable was not chosen by chance. Furthermore, cabbage is one of the vegetables with the so-called "less" caloric content (the body spends more energy in its digestion than it receives).

What good is it?

Cabbage, white or Peking cabbage, has a strengthening effect on the walls of blood vessels, reduces cholesterol levels and cleanses the intestines. For people prone to intestinal bloating, it is best to boil the cabbage a little before using it.

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

Eggs. This product has good nutritional properties and is an excellent source of protein, fat 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 beneficial effect on the nervous system. It is best absorbed without added salt, which is especially important for a salt-free diet.

Fish. Known for the ability to quickly remove toxins and toxins. It is a valuable source of protein and amino acids. It affects the body as a preventive measure against cerebrovascular accidents.

Fruit. Generally, during a diet, the amount of carbohydrates consumed must be drastically reduced. But it is completely undesirable to exclude them from the diet - they are an important source of energy. The body receives "correct" carbohydrates along with fruits. But from the diet it 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, however, decided to try it themselves. But sooner or later, many people wonder: why is this diet called "Japanese diet" if 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 version, this original diet is the development of nutritionists from the Japanese clinic "Yaelo".

But there is another version of "Japanese", created by the marketer Naomi Moriyama, in response to the French Mireille Guiliano, author of the book "Why French women do not get fat". In fact, according to research, the French are by no means the thinnest in the world. The least obese people live in Japan, only 3 percent, while in France there are about 11% of donuts and in the United States, more than 32%. That is why Naomi has compiled the typical nutritional principles of her people and has adapted them to a diet.

Food Rules of the Land of the Rising Sun

People in the East eat almost 100 different types of foods per week, the total caloric content of which is more than a quarter less than, say, the weekly calorie dose of Americans. And the only secret of the harmony of the Japanese lies in a simple rule: fill the stomach by 80 percent.