Japanese diet

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

Being overweight today, many people call payment an incredibly fast lifestyle. We are busy living, busy working, busy eating. . . Moreover, we often eat on the run and with what, as they say, God will send. And in the 21st century, God is increasingly sending us burgers, hot dogs, cheeseburgers, and sodas. . . "What should I do? Do not waste precious minutes for lunch at a restaurant or what? ! - to cook on your own in the kitchen when the company is "on fire"? Here, they say, the whole successful world lives like this and nothing. "This excuse is used by a large portion of people who lead an active lifestyle. And when your favorite jeans do not fit, when you need to buy a longer belt, when between a seductive skirt that fits close to the waist and an ugly shapeless style with aelastic band, we choose the other, so of course it's time to come up with a new excuse. In reality - all this is of course not the result of malnutrition, but simply . . . a thick bone. Yes, yes, and there isnothing to do with it, a thick bone - it's so insidious. And as soon as it starts growing - everything, it's impossible to stop it.

Let us now turn our attention to Japan, a country with enormous potential, the highest level of technological development and an incredible pace of life. It seems that if someone does not have time to take a break for the right meals, it's like the Japanese. But surprisingly, you rarely meet the "thick-legged" among the inhabitants of Japan. . . So what's the secret then?

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

Taking into account the peculiarities of the Eastern tradition of nutrition, a balanced and extremely effective diet called Japanese was created. In fact, there is virtually no food from traditional Japanese cuisine on the menu with this diet. But there is the more union of proteins, fats and carbohydrates in the amount needed, just so that the body can receive everything it needs without at the same time "provoking" the bone. There are several diet options, but the most popular is the Japanese salt-free diet for 14 days. Two weeks of proper "Japanese" nutrition will help "thick bones" to lose more than 10 kg and effortlessly maintain the result for several years.

The essence of the Japanese diet

Those who decide to go "Japanese" should be patient and move away from their usual way of eating for two weeks. For many, dieting may seem like a rather difficult challenge, but the effect will not be long in coming. But the amazing results will remain for several years. Only a two-week regime of the "Japanese woman" - and ten kg (sometimes even more - it all depends on the original weight), as it were.

So what's the main secret? Why is the Japanese diet for a week better than other nutrition systems for weight loss? In what wonderful way does it help to lose weight for those who have tried many other diets on themselves 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 the instructions, only to eat what is stated, not to "improve" its other products, even if at first glance it seems that they are completely replaceable. It is also not recommended to change the days in the menu.

For many women, the level of her "hunger" is important when choosing their diet, as not everyone is able to fight with the samurai's willpower against their own desires, especially the very old instinct of all living beings - hunger. This is due to the fact that the two-week Japanese salt-free diet is not a "hungry" diet. By adhering to it, you do not have to chew a cabbage for several weeks and drink low-fat kefir, curse yourself, your overweight and those who came on a diet. The Japanese woman'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 - slowness and efficiency.

"Japanese" is a low calorie diet high in protein fiber. Carbohydrates, reduced to a minimum in the daily diet, force you to lose weight faster - in the use of energy, the body begins to process its own fat reserves for joules. But it is important to remember something else: a Japanese woman's diet does not allow to saturate the body with the full range of vitamins and minerals. Therefore, it is strictly forbidden to take a diet that is longer than prescribed (no more than 14 days), so as not to complete a weight loss course in a hospital bed.

And if you want to feel like a real Japanese, try Japanese sticks instead of forks and spoons that are traditional for Europeans. They will not only convey the fabulous spirit in 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 followers of diets. A casual meal can fool the body and make you feel full even after very small meals. This is actually to be learned from the Japanese diet for weight loss.

Types of Japanese Diet

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

• Japanese salt-free diet for 7 days;
• for 13 days (the most commonly used diet)
• for 14 days (differs from the previous 13-day diet by only 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. Moreover, many mines have already been broken in disputes over the authorship of the diet. Some claim that Japanese nutritionists invented it, others claim this system has nothing to do with the East. The one who is the author of the Japanese diet, the most important 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 minimal content of calories, carbohydrates and without salt, spices, sugar and sweet confectionery as well as any alcohol, therefore the diet is considered strict. This contributes to the rapid breakdown of fat in the body fat as the body finds itself in a stressful situation and is forced to burn its own fats and calories.

Diet menu for 7 days

The 7-day Japanese diet is both a light version of the traditional Japanese diet, but at the same time, the 7-day diet is the basis of the whole diet.

Predicted results: 3-5 kg ​​back 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

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 sugar.

Breakfast:

• boiled chicken eggs (2 pieces are possible);
• "Japanese" salad - fresh cabbage and a little vegetable oil without the need to add salt;
• a glass of tomato juice.

Dinner:

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

Day 2

Calorie content of the daily diet: 1000 kcal.

Required Products:

• coffee;
• protects;
• fish (fat varieties)
• cabbage;
• vegetable oil;
• beef;
• kefir.

Breakfast:

• coffee;
• protector - take a small one that weighs approx. 30 grams.

Breakfast:

• fish, fried or stewed - for variation and further consumption of fatty acids it is better to prefer catfish, salmon, black halibut. In total not more than 150 grams;
• "Japanese" salad.

Dinner:

• beef - cook approx. 200 grams. Consumption without salt;
• kefir - you can froth, but not more than a 200 gram glass.

Day 3

Calorie content of the daily diet: 1000 kcal.

Required Products:

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

Breakfast:

• black coffee - do not forget the sugar moratorium.

Breakfast:

• courgette (large enough) or parsnip root (also large) - brown in vegetable oil (do not use flour or dough for frying, salt is also prohibited);
• apple - do not carry, it is recommended to limit yourself to one fruit.

Dinner:

• boiled chicken eggs - 2 pieces;
• boiled veal - limit your appetite to a 200 gram piece cooked in a salt-free way;
• "Japanese" salad.

Day 4

Calorie content of the daily diet: 1000 kcal.

Required Products:

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

Breakfast:

• black non-sugar coffee.

Breakfast:

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

All the ingredients of a 4-day lunch can, if desired, be combined in a single bowl - salad.

Dinner:

• apples - more 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

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

Required Products:

• carrots;
• lemon juice;
• havfisk;
• juice;
• fruits.

Breakfast:

• carrots and lemon juice - grate the vegetable and season with juice. You can not add sugar. Also excluded on this day from breakfast and coffee.

Breakfast:

• fried fish - take approx. 350-400 grams, black - some of the sea;
• tomato juice - for a diet it would be more appropriate to use fresh, prepared yourself. Volume - maximum 200 grams.

Dinner:

• fruits - but under no circumstances should you consume grapes of any kind or bananas, especially before bedtime. They will remove all results achieved 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 non-sugar coffee.

Breakfast:

• chicken fillet - limit the portion to 500 g, take meat without skin. Boil in water without adding salt;
• Salad - This day, a traditional "Japanese" salad can be enhanced by adding grated raw carrots.

Dinner:

• chicken eggs - cook 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

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

Required Products:

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

Breakfast:

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

Breakfast:

• beef - cook approx. a piece of 200 grams. Do not use salt or other spices while cooking;
• fruits - on the last day of the diet you can treat yourself to a lunch dessert. But do not forget the ban on the use of bananas and grapes.

Dinner:

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

This will end the diet for some. For those who have chosen the longer versions of the Japanese woman, Day 7 is only the equator for the work of changing itself.

For those who are not used to eating by counting calories, "Japanese" may at first seem like a pretty tough option to lose weight. But the discomfort can only be felt the first few days - then the body adapts to small portions of food, begins to eat faster. After 5 days with a new diet in the body, the first phase of restructuring begins to speed up the metabolism - the main goal of any diet is to lose excess 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 13-day Japanese diet is the most popular. This version is considered a complete weight loss course.

Predicted results. If you are ashamed to abide by all the prescriptions, at the end of the 13-day day you will be missing approx. 10 kg and approx. 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, you will have to go through 7 days of "Japanese" life, and on the 8th day you will have to start over and repeat 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 nuances. The main difference from the two previous options is that in the first week you have to adhere to the 7-day menu and the second week to eat in the same program, but in the opposite order. This means that the diet on the eighth day corresponds to the diet on the last day of the 7-day, on the ninth day - the menu on the 6th day, on the tenth - the menu on the 5th day. . . And according to this principle, continue until the end of the second week. As a result, end the last 14 days of the diet with the diet for the first day in the 7-day version of the "Japanese woman".

From the 8th day of nutrition in the diet, the body activates the detoxification process, and thanks to the salt-free nutritional principle, excess fluid is removed at the intercellular level and eliminates edema completely. 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 (usually - this does not mean eating again in pools for the upcoming sleep, but you also do not have to live in "hungry" state) the body will not gain weight, on the contrary -fat is burned just as fast as during the diet. This wonderful effect will last for approx. 2 years. But provided the diet was maintained properly. Those who have already experienced the work of a "Japanese woman" claim 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), then it is really possible to get rid of 20 kg of excess weight in a year, practically without effort.

Diet and salt

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

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

And this is nothing more than a kilogram more for overweight. In addition to false overweight, as thanks to salt, the weight does not accumulate due to the fat layer, but due to fluid stagnation, excessive salinity causes other problems for humans. Even a few days of salt-free meals can lower blood cholesterol levels and improve the condition of blood vessels.

Of course, it is impossible to remove salt completely from consumption and it can not be done. But the menu for the "Japanese woman" contains products that already contain a certain amount of salts - sufficient for the normal functioning of organs. Especially organically found in some vegetables, fish, meat. It is impossible to eat canned vegetables, smoked meat, 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 that it is recommended to use green tea instead of coffee. Many nutritionists consider this variation of "Japanese woman" to be more beneficial to the body.

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

The other 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 lose weight, the unique chemical composition of green tea helps speed up the metabolism by 4 percent (60 calories are burned daily more than without green tea).

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

Detailed Japanese Green Tea Diet Menu

Day 1 / day 14

Breakfast:

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

Breakfast:

• 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.

Breakfast:

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

Dinner:

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

Day 3 / Day 12

Breakfast:

• Japanese green tea - glass;
• diet cakes.

Breakfast:

• 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.

Breakfast:

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

Dinner:

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

Day 5 / Day 10

Breakfast:

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

Breakfast:

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

Dinner:

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

Day 6 / Day 9

Breakfast:

• rye milk croutons - 2 pcs.
• Japanese green tea - glass.

Breakfast:

• raw cabbage / cooked with olive oil;
• boiled chicken without skin - 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 hard varieties) - 2 small pieces.

Breakfast:

• boiled veal - 200 g;
• cooked / steamed vegetables;
• green tea without sugar 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 diversity and delicacy of the menu make it easy to endure the period of food restrictions. Repeat the diet - at the earliest one year later. And so achieved on two weekly results remained longer, in the future it is recommended to stick to a healthy lifestyle, eliminate tobacco and limit the portions of alcohol and adhere to proper nutrition in daily life.

Main courses

Whichever Japanese diet you choose, any of them will have a traditional coleslaw and cooked meat. These dishes can be prepared in different ways. But remember that they are part of the diet and the cooking process is a little different than cooking. regular meals.

Making the right Japanese salad:

1. Take raw or lightly cooked cabbage (plain cabbage or Peking cabbage).
2. Hak fint.
3. Squeeze out excess moisture slightly.
4. Season the prepared salad base with olive oil or sesame oil.
5. Stir and let it brew.

Cooked Meat

1. Prepare meat. If it is 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, cover with very cold water.
4. After boiling, drain the water, rinse the meat and burn it again with water.
5. Cook until tender without adding spices.

Tip: Add an onion, a small carrot and a little green to the water to improve the taste during cooking. Many people wonder how to replace beef in the Japanese diet. It is permissible 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 under the Japanese diet is special and should not be changed. So what is the secret behind this particular diet?

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

What's the use?

Black sugar-free coffee, which has a tonic effect, helps the body wake up faster and start the process of burning calories. And since the diet is not determined by the diet in the morning, the body begins to produce energy by burning reserves - subcutaneous fat.

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

Cabbage. This vegetable for the diet was not chosen at random. In addition, cabbage is one of the vegetables with the so-called "minus" calorie content (the body spends more energy on digestion than it receives).

What's the use?

Cabbage, white or Peking cabbage have a strengthening effect on the walls of blood vessels, lower cholesterol levels and cleanse the intestines. For people who are prone to intestinal distension, it is better to cook cabbage a little before use.

Olive oil. A teaspoon of oil added to the salad normalizes metabolism, 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 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 proteins and amino acids. It affects the body as a preventative measure against stroke.

Fruit. Normally, the amount of carbohydrates consumed should be drastically reduced during a diet. But it is completely undesirable to exclude from the diet - they are an important source of energy. The body receives "correct" carbohydrates along with fruit. But from the diet is better to exclude bananas and grapes that 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 decided to try it themselves anyway. But sooner or later, many ask themselves: why is this diet called the "Japanese diet" if there is almost nothing on the menu? from traditional dishes to 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's another version of "Japanese" created by marketer Naomi Moriyama - in response to Frenchwoman Mireille Guiliano, author of the book "Why French Women Don't Get Fat. " In fact, according to research, French people are not the thinnestworld. The least overweight live in Japan - only 3 percent, while in France there are about 11% donuts, and in the United States - more than 32%. So Naomi has gathered the nutritional principles typical of her people and adapted them to a diet.

Land Rules of the Rising Sun

Residents of the East eat nearly 100 types of different foods in a week whose total caloric content is more than a quarter lower than, for example, the weekly dose of calories in Americans. And the only secret to Japanese harmony lies in a simple rule: fill your stomach 80 percent.