Japanese diet

The Japanese enjoy one of the largest life cycles in the world, in part because their traditional diet consists of fresh, unprocessed foods. In addition, they treat food differently from people from other countries. In Okinawa, for example, there is the practice of "Hara hachi bu" or the beginning of 8/10: they leave the table when they feel 80% full.

Dietary rules

They use the same word, gohan, to mean a mixture of boiled rice and flour. Eating without rice is not food at all. Cooked white rice is low in calories, low in fat and surprisingly high in protein, with over 4 grams per cup. Brown rice contains more protein than white rice and is a good source of fiber for the heart.

Rice is the main source of carbohydrates, while fish is the main source of protein. The average Japanese consumes 154 kg of fish per year. A cold and hot seafood dish is usually served at every meal. Seafood is an excellent source of nutrients.

Soy is included in many Japanese dishes. Thus, almost every dish, sauce and marinade contains soy sauce that has been fermented as a seasoning. Also, tofu, which is made from soy, is included in the famous miso soup. Normal tofu is very rich in protein and low in calories. A piece of tight tofu has over 50 calories and 5. 8 grams of protein.

The Japanese are proud to eat a varied and nutritious diet. Students are encouraged to eat at least 30 meals a day. Fresh fruits and vegetables, including mushrooms, bamboo shoots, mangoes and watercress, are readily available in the markets and contribute to a varied diet.

Breakfast - in the West it is often fried, toast and jam, sweet croissants, sweet cereals or nothing! And in the Land of the Rising Sun, a typical breakfast is soup, salad or rice balls (onigiri) wrapped in seaweed stuffed with tuna.

When it comes to desserts, the Japanese do not think of high-carb cookie cakes. For them, the best dessert is fresh fruits and berries - watermelon, persimmon, strawberries.

All this allows Japanese women to live up to 83 years on average, while remaining young and thin.

What is the Japanese diet?

The technique described in this article is not based on classic Japanese cuisine, rich in fiber and vitamins, but on more water, tea, coffee, vegetables, cheese, fish and meat.

The Japanese diet for 14 days immediately won the love of many women and men. This is a strict weight loss technique, but it is not based solely on a low calorie menu.

The "Japanese" gives an excellent result - minus 7-9 kg. Because of this, the "Japanese" is considered extreme, since a person receives less than 1000 kcal per day and if you feel unwell, then the diet must be completed urgently.

Doctors recommend that you follow such a diet no more than twice a year, as the metabolism may be disturbed.

Who is the Japanese diet for?

Japanese diet food

Both men and women who do not have health problems and do not engage in hard physical work can try the "Japanese". The diet is quite poor and does not provide the required amount of energy. Also suitable for those who do not want to spend a lot of time and money on searching and buying products - you will not spend more than 3, 000 rubles on it and the products are very affordable.

Mental attitude towards diet

The diet recommended by the top clinics in Japan for 14 days is quite harsh and it is not desirable to enter it without preparation. If you decide to lose weight this way, then adjust yourself mentally - gain strength and patience, prepare mobilizing images and photos. Also, prepare your body so that entering the Japanese diet is not too stressful. Abandon sugary and junk food and gradually reduce portion sizes.

Japanese diet for 14 days

To achieve the desired result, you must clearly follow the five basic rules of "Japanese":

  1. You must eat strictly according to the menu. You can not change days or meals in places. Fresh vegetables without oil can be consumed without restrictions.
  2. Observe the alcohol consumption regime. All nutritionists recommend that you drink at least 2 liters of filtered clean water at room temperature, depending on your weight. You can download a special program on your phone that reminds you to drink water.
  3. At the time of observation of the "Japanese" it is necessary to take vitamins. Choose a complex of vitamins-minerals for hair, nails and skin and maintain the tone and good mood.
  4. For this period, it is necessary to forget about heavy physical exercise and sports training. You can do light forms of exercise or stretching.
  5. The Japanese diet strictly includes three meals a day. Snacks are prohibited.
  6. Eliminate any spices and seasonings.
  7. Exclude alcohol.

Foods for the Japanese Diet

Allowed:

  • beef;
  • chicken breast or fillet;
  • sea fish;
  • coffee (preferably cereal);
  • green tea classic;
  • vegetable oil?
  • eggs;
  • Fresh fruits and vegetables, bananas and grapes are prohibited;
  • low fat dairy products.
  • hard cheese with low fat and unsalted.
  • tomato juice without salt.
  • still water.

Menu

In the morning, be sure to drink a cup of black coffee or tea 250 ml - green or black, cold or hot. Sugar and milk are forbidden! You can add cardamom. It will give your drink a spicy spice. For breakfast, you can get 1 rye bread or raisin crackers or a simple cookie.

Lunch (we take a portion of no more than 250-300 grams). The menu is given per day of the week. The number indicates whether the first or second week of weight loss is coming.

  1. Steamed perch fillet (Monday 1 of the week)
  2. Cucumber and cabbage salad with a little lemon juice (Tuesday of the 1st week)
  3. Ministry of Emergency Salad (carrots with a clove of garlic + beets) (Wednesday 1 week)
  4. Romaine lettuce or arugula with olive oil, boiled beef (Thursday of the 1st week)
  5. 3 large fresh or cooked carrotsEgg white (Friday 1)
  6. Zucchini slices fried in butter (Saturday 1)
  7. Tile stew without oil + cabbage salad with cucumbers (Sunday 1)
  8. Cooked (onions and cabbage with a little lean beef). (Monday 2)
  9. Salad brush (beets, carrots, cabbage) (Tuesday 2)
  10. Salad with tomatoes and basil, steamed cod fillet (Wednesday 2)
  11. Salad with cucumbers and celery + boiled chicken breast without skin (Thursday 2)
  12. Salad with seaweed, carrot and beetroot + pike fillet (Friday 2)
  13. On Saturday and Sunday we repeat the diet of the 1st week.

Dinner (we take a portion of no more than 250-300 grams). The menu is given per day of the week. The number indicates whether the first or

Second week of weight loss:

  1. Low fat cottage cheese, 1 pear (Monday 1 of the week)
  2. Boiled spinach (Tuesday of the 1st week)
  3. "Riviera" salad (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
  4. Salad with seaweed + apple and plums (Thursday 1 week)
  5. 2 medium apples or large grapefruits (Friday 1st week)
  6. A glass of kefir or low fat yogurt (Saturday 1 of the week)
  7. 1 egg white, 3 large carrots (Sunday 1 of the week)
  8. Beetroot salad with cheese (Monday 2 weeks)
  9. Cauliflower boiled (Tuesday 2 weeks)
  10. A glass of kefir, 2 eggs (Wednesday 2 weeks)
  11. 200 g grilled beef (Wednesday 3 weeks)
  12. Boiled or boiled fish (cod, cod) (Thursday of the 1st week)
  13. On Friday, Saturday and Sunday of the second week we have any dinner from the first seven days.

Japanese green tea diet

This is one of the Japanese methods of weight loss. You can use the Japanese diet menu described above, just replace coffee with green tea.

It is recommended to drink green tea in the morning, before lunch and in the evening and drink at least 1 liter a day. Tea can be drunk both hot and cold.

Classic green tea may not taste so great, but it does perform some very important functions for the body:

  • Helps speed up metabolism and faster fat burning.
  • Contains antioxidants. We all need a good daily dose of antioxidants - these are wonderful molecules that help cleanse the body. Due to its natural fermentation process, green tea is rich in natural antioxidants and flavonoids that kill free radicals.
  • Green tea helps lower cholesterol and blood pressure.
  • Green tea also has a calming effect. Theanine, an amino acid found in green tea leaves, helps to relax and keep stress under control. According to researchers, theanine helps reduce stress.

Leaving the diet

This wonderful diet allows you to maintain the result for a long time. But at the same time you have to follow the principles to get out of this miraculous diet. For the next two weeks, you can not add more than 1 product to each meal each day. Replace bread with healthy loaves. Salt and sugar can be introduced gradually in literally one milligram a day. Continue to follow a strict alcohol program. You can eat dried fruits, oatmeal, durum wheat spaghetti.

Results

waist measurement in the Japanese diet

The reviews on all the websites, blogs and forums dedicated to beauty, health and weight loss are the most enthusiastic! Depending on the initial weight and rigor of the menu, weight loss loses a different amount of pounds. Of course, the higher the weight, the more chances you have to burn more pounds in such a short time "Japanese".

This technique is also designed to encourage you to gradually review your diet in favor of a healthy one and if you continue to follow the principles of proper nutrition + connect a few sports, then you are guaranteed success!

Contraindications

Pregnancy. Trying to stay in shape with this diet from the Land of the Rising Sun is strictly forbidden. The body is rebuilt during pregnancy and needs particularly important vitamins such as A, E. D, C B1, B6, B12. If a woman wants to follow a diet during pregnancy, she should definitely consult her doctor. You can simply refuse fatty foods and sweets and, if possible, move more, eat more often, but slowly.

breastfeeding period. During breastfeeding, a woman should monitor whether the products on her table comply with the principles of proper nutrition. Diets at this time are undesirable. In addition, many foods allowed during the "Japan Woman" can become a strong allergen for a breastfeeding mother and baby (citrus fruits, some vegetables)

This method of weight loss is prohibited for those people who suffer from gastritis, ulcers, heart disease, liver and kidney disease.

Hormonal changes in the body (menopause, miscarriage).