Japanese diet

10 September 2020

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

Being overweight these days, many people are calling payment for an amazingly fast lifestyle. We are in a hurry to live, in a hurry to work, in a hurry to eat. . . In addition, we often eat on the go and with what, as they say, God will send. And in the 21st century, God is sending us more and more burgers, hot dogs, cheeseburgers and soda. . . "What to do? Don't waste precious minutes eating lunch or what? ! - cook alone in the kitchen when the business is “on fire”? Here, they say, everyone who succeeds lives like this and nothing. “This excuse is used by a lot of people leading an active lifestyle. And when your favorite jeans don't fit, when you have to buy a longer belt, between a seductive skirt that hugs the waist and an ugly, shapeless style. with a rubber band we choose the second, and then, of course, it's time to find a new excuse. Well, in reality - all this, of course, is not the result of poor nutrition, but simply. . . . of a thick bone. Yes, yes, and there's nothing you can do about it, a thick bone - it's so insidious. And as soon as it starts to grow - everything, it's impossible to stop it.

Let us now turn our attention to Japan, a land of immense opportunity, the highest level of technological development and an incredible pace of life. It seems that if someone doesn't have time to take a break for good meals, they are just like the Japanese. But, surprisingly, you rarely come across "big bones" among the inhabitants of Japan. . . So what's the secret then?

The point is, Japanese snacks are low-calorie foods, high in protein, almost devoid of fat and "bad" carbohydrates. And the main 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 oriental tradition of nutrition, a balanced and extremely effective diet called Japanese was created. In fact, there is hardly any food of traditional Japanese cuisine on the menu for this diet. But there is more to the union of proteins, fats and carbohydrates, in the exact quantity necessary for the body to receive everything it needs without at the same time causing a "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” lose more weight over 10 pounds and effortlessly maintain the result for many years.

The essence of the Japanese diet

Those who decide to become "Japanese" will need to be patient and step away from their usual diet for two weeks. For many, the diet may seem like a rather difficult challenge, but the effect won't be long in coming. But the amazing results will stay for many years. Only a two-week diet of the "Japanese woman" - and ten kilograms (sometimes even more - it all depends on the initial weight), so to speak.

So what's the main secret? Why is the Japanese diet for a week better than other nutritional systems for weight loss? In what wonderful way does this help with weight loss even for those who have tried many other diets on their own without success?

These are carefully selected products for the diet menu - they are combined in such a way as to accelerate the metabolic process as much as possible. Therefore, it is so important to strictly adhere to all the instructions, to eat only what is indicated, not to "improve" its other products, even if at first glance it seems that they are 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, because not everyone is able to struggle with the will of the samurai against their own desires, especially the veryancient instinct of all living things - hunger. This is why the fact that The Japanese Two Week Salt Free Diet is not a "hungry" diet. By adhering to this, you will not have to chew a cabbage for weeks and drink low fat kefir, cursing yourself, cursing yourself, cursing yourself, cursing yourself and insulting yourself. The menu of the Japanese woman containsplace for interesting and delicious recipes. This diet will be especially popular with those whose breakfast usually consists only of coffee. And meat and fish lovers won't find it difficult. It is the best diet for them.

The essence of the Japanese diet is easy to explain in just two words: slowness and efficiency.

"Japanese" is a diet low in protein and fiber. Carbohydrates, minimized in the daily diet, force you to lose weight faster - needing energy, the body begins to transform its own fat stores into joules. But it is important to remember something else: the diet of a Japanese woman will not saturate the body with the whole 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 complete a course of weight loss in a hospital bed.

And if you want to feel like a real Japanese, you can try Japanese sticks instead of the traditional forks and spoons for Europeans. They will not only transmit the fabulous spirit of the land of the rising sun, but also learn to eat slowly and in small pieces. By the way, this trick is known to many dieters. A quiet meal can trick the body and make you feel full even after very small meals. This, in fact, should be taught by the Japanese diet for weight loss.

Types of Japanese diets

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

Japanese diet without salt for 7 days;
for 13 days (the most commonly used diet);
for 14 days (differs from the previous 13 day regimen, only one day);
Japanese woman with green tea;
Naomi Moriyama's diet.

Proponents of each of these techniques call their favorite version a "real" Japanese woman. In addition, many mines have already been destroyed in disputes over paternity of the regime. Some claim that Japanese nutritionists invented it, others claim that this system has nothing to do with the Orient. Whoever wrote the Japanese diet, the main thing is that it works. And its effectiveness has been proven by millions of donuts across the planet.

The menu of the Japanese diet for weight loss consists of foods with a minimum of calories, carbohydrates and no salt, seasonings, sugar and sweet confectionery, as well as any alcohol, the diet istherefore considered strict. This contributes to the rapid breakdown of fat into body fat as the body is in a stressful situation and is forced to burn its own fat and calories.

Diet menu for 7 days

The Japanese 7 Day Diet is both a light version of the traditional Japanese diet, but at the same time the 7 Day Diet is the foundation of the whole diet.

dishes and products for the Japanese diet

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

Disadvantage: longevity of the result is not guaranteed, since the organism 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 - better to give preference to espresso, but better to forget about sugar.

Lunch:

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

Dinner:

steamed fish - hake, cod, pollock are ideal (portion not exceeding 200 grams);
Japanese salad.

Day 2

Caloric content of the daily diet: 1000 kcal.

Required products:

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

Breakfast:

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

Lunch:

fish, fried or stewed - for variety and additional consumption of fatty acids, it is better to give preference to catfish, salmon, turbot. In total, not more than 150 grams;
"Japanese" salad.

Dinner:

beef - boil about 200 grams. To consume without salt;
kefir - you can skim, but not more than a glass of 200 grams.

Day 3

Caloric content of the daily diet: 1000 kcal.

Required products:

;
courgette / parsnip;
apple;
chicken eggs;
veal;
cabbage;
vegetable oil.

Breakfast:

black coffee - don't forget the sugar moratorium.

Lunch:

courgettes (quite large) 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 pcs. ;
boiled veal - limit appetite to a 200 gram piece prepared without salt;
"Japanese" salad.

Day 4

Caloric content of the daily diet: 1000 kcal.

Required products:

;
carrot;
hard cheese;
;
apples.

Breakfast:

black coffee without sugar.

Lunch:

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

All the ingredients for a 4 day lunch, if desired, can be combined into one dish - salad.

Dinner:

apples - multiple fruits are allowed.

At this point, the feeling of hunger will not 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;
;
sea fish;
;
fruit.

Breakfast:

carrots and lemon juice - grate the vegetable and season with juice. You cannot add sugar. 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 fresh tomato juice, prepared yourself. Volume - no more than 200 grams.

Dinner:

fruits - but under no circumstances should you consume, especially before bedtime, 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:

;
;
raw cabbage;
carrots;
vegetable oil;
chicken eggs.

Breakfast:

black coffee without sugar.

Lunch:

- limit the portion to 500 g, take the meat without the skin. Boil in water without adding salt;
- on this day, a traditional "Japanese" salad can be improved by adding grated raw carrots.

Dinner:

chicken eggs - boil 2 pieces;
carrots (you can take 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:

;
fruit;
;
eggs;
cabbage;
vegetable oil.

Breakfast:

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

Lunch:

beef meat - boil about a 200 gram piece. Do not use salt or other spices while cooking;
fruit - on the last day of the diet, you can treat yourself to dessert for lunch. But do not forget about the ban on the use of bananas and grapes.

Dinner:

On this day for dinner, as a reward for stamina, you can choose any dinner option from 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 7th day is just the equator of labor to change.

For those who are not used to calorie-counting eating, “Japanese” may at first seem quite a difficult option for weight loss. But the discomfort will be noticeable only during the first days - then the body adapts to small portions of food, begins to eat faster. After 5 days of a new diet in the body, the first stage of restructuring begins to speed up the metabolism - the main goal of any diet is to lose weight, excess fluid is removed, edema disappears. To achieve the best result in parallel with a diet, you can take a course of anti-cellulite massage.

Japanese diet for 13 days

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

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

How is this different from the 7 day option? In fact, it is a continuation of the light version of the "Japanese woman". In other words, you will have to go through 7 days of "Japanese" life, and the 8th day start over, repeating the days from the first to the sixth.

Japanese diet for 14 days

The basis of the 14-day version of the Japanese diet was also the 7-day menu, albeit with some nuance. The main difference from the previous two options is that the first week you need to strictly adhere to the 7-day menu, and the second week to eat according to the same schedule, 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, the ninth day - the menu of the 6th day, the tenth - the menu of the 5th day. . . And according to this principle, continue until the end of the second week. As a result, complete the last 14 days of the diet with the first day diet of the "Japanese Woman" 7 Day Version.

From the 8th day of dietary nutrition, the body activates the detoxification process, and thanks to the principle of salt-free nutrition at the intercellular level, excess fluid is removed, completely eliminating edema. It is important that it is during the second week of the diet that the body gets used to the new metabolic rate. Thanks to this, even after switching to a normal diet (usually - it does not mean to eat again in basins for future sleep, but you also do not need to live in "hungry" mode. ) the body will not gain weight, on the contrary -fats will be burned as quickly as during the diet. This wonderful effect will last for about 2 years. But on condition that the diet is properly maintained. Those who have already experienced the work of a "Japanese woman" claim that for a year after the completion of the diet, the weight continues to be adjusted downward. If you repeat the "Japanese woman" again (but not earlier than six months after the first course), then 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 have a salt taboo? The point is that, according to experts,

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

And that's nothing more than a kilogram more overweight. In addition to the false excess weight, since thanks to salt, weight accumulates not because of the fat layer, but because of the stagnation of the liquid, excessive consumption of salinity causes other problems for theman. Even a few days of eating without salt can lower blood cholesterol levels and improve the condition of blood vessels.

Of course, it is impossible to completely eliminate salt from consumption, and it cannot be done. But 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 salt biole is found in certain vegetables, fish, meats. It is impossible to eat canned vegetables, smoked meats, semi-finished products during a diet - all of them contain 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 in the menu, of which, instead of coffee, it is recommended to use green tea. Many nutritionists consider this variation of "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 (especially its Japanese form) contains huge reserves of protein, and in terms of nutritional value, this drink is notinferior to legumes.

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

Third, and probably the most important thing for those who lose weight, green tea's unique chemical makeup helps speed up 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 "Japanese", although there are still some excellent features.

Detailed diet menu of Japanese green tea

Day 1 / Day 14

Breakfast:

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

Lunch:

, baked in 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;
dietetic toast or cookies.

Lunch:

boiled 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;
diet cookies.

Lunch:

boiled 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:

grated raw carrots in olive oil;
;
green tea without sugar.

Dinner:

green tea;
fruit (no 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:

salad of green vegetables;
hard cheese - 2 pieces;
green tea - glass.

Day 6 / Day 9

Breakfast:

croutons with rye flour - 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 pcs. ;
unsweetened green tea.

Day 7 / Day 8

Breakfast:

Japanese tea - glass;
(one of the hard varieties) - 2 small pieces.

Lunch:

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

Dinner:

fruits - all;
Japanese green tea - glass.

The effectiveness of this variation of the Japanese diet is enhanced by the addition of green tea to the diet, and the variety and flavor of the menu makes it easy to endure the period of dietary restrictions. Repeat the diet - no earlier than a year later. And so this achieved in two weeks the results stayed longer, in the future it is advisable to adhere to a healthy lifestyle, to eliminate tobacco and limit the portions of alcohol, and to observe aproper diet in daily life.

Main dishes

Whatever Japanese diet you choose, each one will have 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.

Make the right Japanese salad:

Take raw or lightly cooked cabbage (common cabbage or Peking cabbage).
Finely chop.
Easily remove excess moisture.
Season the prepared salad base with olive or sesame oil.
Stir and let steep.

Boiled meat diet

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

Tip: Add an onion, a small carrot and a little greenery to the water to improve the taste during cooking. Many people wonder how to replace beef in the Japanese diet. It is allowed to introduce young veal into the menu, which is easier to digest, but with 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's the secret to this particular diet?

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

What is 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 is not provided by the morning diet, the body begins to produce energy by burning its own reserves - subcutaneous fat.

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

Cabbage. This vegetable for food was not chosen by chance. In addition, cabbage is one of the vegetables whose calorie content is said to be "less" (the body expends more energy for its digestion than it receives).

What is the use?

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

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 taken without added salt, which is especially important on a salt-free diet.

Fish. Known for its ability to quickly remove toxins and toxins. It is a valuable source of protein and amino acids. It affects the body as a preventative against strokes.

Fruit. Usually, during a diet, the amount of carbohydrate consumed should be significantly reduced. But it is absolutely undesirable to exclude from the diet - they are an important source of energy. The body receives “correct” carbohydrates from fruit. 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 have nevertheless decided to try it for themselves. But sooner or later, many people wonder: why is this diet called the "Japanese diet" when there is hardly anything 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 from the Japanese clinic "Yaelo".

But there is another version of "Japanese", created by marketer Naomi Moriyama - in response to French Mireille Guiliano, author of the book "Why French Women Don't Get Fat". In fact, according to research, the French are not at all the thinnest in the world. The least obese people live in Japan - only 3%, while in France around 11% are donuts, and in the United States - over 32%. So Naomi gathered the typical nutritional principles of her people and adapted them into a diet.

Food rules of the land of the rising sun

Easterners eat almost 100 different types of food per week, the total calorie content of which is more than a quarter lower, for example, than the weekly intake of calories among Americans. And the only secret of the harmony of the Japanese lies in one simple rule: fill the stomach to 80%.