The Japanese diet for weight loss (often referred to simply as the "Japanese woman" among the followers of various diets), which is discussed below, is not really directly related to the land of the rising sun, but is a specific dietfor men and women, so that you can rid your body of excess fat mass quickly and relatively inexpensively. The predicted weight loss in 2 weeks with strict adherence to such a diet varies from 6 to 8 kilograms.
The essence and principles of the Japanese diet
The mechanism of losing weight in the Japanese diet is mainly based on restricting the intake of food calories in the human body, especially fatty, high-carbohydrate, and salty foods. For this reason, the Japanese diet can safely be classified assalt-freeandprotein. In addition to the effect of weight loss, the goal of the Japanese diet is also todetoxthe body and normalize allmetabolic changes that occur in your digestive system. Simply put - the restoration of an adequate metabolism.
Even after a preparatory preparation of your body, you should start with such a "rigid" diet that, in addition to the psychological attitude in the previous week, the rejection of potentially harmful foods (sweets, fast food, smoked meat, salted foods, etc. ) and theRequires reduction in servings consumed.
Today there are three variants of the Japanese diet, which differ only in the number of days (7; 13 or 14) on which this diet must be adhered to, and accordingly in the amount of kilograms lost.
7-day Japanese diet
When choosing this type of diet, the nutritious diet will only be calculated for 7 days. During this time you can get rid of 2-3 kilograms of excess weight. The recommended menu for the week is a clear and strict plan for the use of acceptable foods at a given time of the day and does not allow any changes, both in terms of the exchange of dishes and their change. It is worth noting that the reviews of some nutritionists on this version of the Japanese diet indicate the inadequacy of such a period for the full effectiveness of weight loss, since in their opinion only the body is set on a reduced diet during the first week of the diet.
Japanese diet for 14 days
A two-week or 14-day salt-free Japanese diet is considered to be the most optimal for complete weight loss. Reviews of the productivity of this diet option indicate the numbers of the final result of its strict adherence, which vary within minus 6-8 kilograms of body fat. As in the previous case, the menu of the Japanese diet is strictly set for 14 days and does not tolerate deviations. All recommended foods must be consumed at the specified time and day of the week.
Japanese Diet 13 days
The menu of the Japanese diet for 13 days exactly repeats the diet regime described above and differs from it only if no strict diet has to be followed in the last 24 hours. The 13-day Japanese salt-free diet, the ratings of which are almost identical to the longer version in terms of weight loss effectiveness, must also be maintained within the framework of all the rules for eating the recommended foods given earlier.
The permitted food set for any Japanese diet is severely restricted and allows the following foods:
- eggs and chicken fillets (poultry breast, peeled and peeled of fat);
- fish fillets (preferably from lean sea fish);
- lean beef;
- rye bread (or crackers);
- some vegetables (including cabbage, zucchini, carrots, eggplant);
- unsweetened fruits (with the mandatory use of lemons and with the exception of grapes and bananas);
- olive oil (for preparing meat dishes and for seasoning vegetable salads);
- natural tomato juice;
- low-fat kefir;
- real green tea (leaf) and coffee (ground or grain);
- still mineral or purified water.
Table of permitted products
|proteins, g||bold, g||carbohydrates, g||calories, kcal|
Vegetables and herbs
|Aubergine||1, 2||0, 1||4. 5||24|
|zucchini||0, 6||0, 3||4. 6||24|
|Cabbage||1. 8||0, 1||4. 7||27|
|Carrots||1, 3||0, 1||6. 9||32|
|Pineapple||0, 4||0, 2||10. 6||49|
|oranges||0, 9||0, 2||8, 1||36|
|Pears||0, 4||0, 3||10. 9||42|
|kiwi||1. 0||0, 6||10. 3||48|
|Lemons||0, 9||0, 1||3. 0||16|
|Grapefruit||0, 6||0, 2||6. 7||32|
|Apples||0, 4||0, 4||9. 8||47|
|Rye crackers||16. 0||1. 0||70. 0||336|
|Rye bread||6. 6||1, 2||34. 2||165|
|Rye bread||11. 0||2. 7||58. 0||310|
|Kefir 1%||2. 8||1. 0||4. 0||40|
|Beef||18. 9||19. 4||0, 0||187|
|Chicken fillet||23, 1||1, 2||0, 0||110|
|Chicken eggs||12. 7||10. 9||0, 7||157|
Fish and seafood
|blue whiting||16. 1||0, 9||-||72|
|cod||17, 7||0, 7||-||78|
|hack||16. 6||2. 2||0, 0||86|
Oils and fats
|Olive oil||0, 0||99, 8||0, 0||898|
|Mineral water||0, 0||0, 0||0, 0||-|
|Coffee||0, 2||0, 0||0, 3||2|
|green tea||0, 0||0, 0||0, 0||-|
Juices and compotes
|Tomato juice||1, 1||0, 2||3. 8||21|
|* Data are per 100 g of productspecified|
Limited or partially restricted products
Due to the strict restriction on the ingredients allowed, the list of prohibited foods looks more impressive and primarily includes:
- salt and all products that contain it;
- sugar and all kinds of sweets;
- all products related to fast food;
- fatty meat from animals, fish and poultry;
- smoked meat and pickles;
- all kinds of flour products;
- all semi-finished products and preservations;
- marinades, sauces, sauces;
- fatty dairy products;
- sweet factory nectars and compotes;
- starchy vegetables and grains;
- cheese and sausage products;
- carbonated and alcoholic drinks.
Table of prohibited products
|proteins, g||bold, g||carbohydrates, g||calories, kcal|
|Bananas||1. 5||0, 2||21. 8||95|
|Cherry||0, 8||0, 5||11. 3||52|
|Figs||0, 7||0, 2||13, 7||49|
|Lychee||0, 8||0, 3||14. 4||65|
|mandarins||0, 8||0, 2||7. 5||33|
|Persimmon||0, 5||0, 3||15. 3||66|
|Cherry||1, 1||0, 4||11. 5||50|
Nuts and dried fruits
|Raisins||2. 9||0, 6||66. 0||264|
|dried apricots||5. 2||0, 3||51. 0||215|
|cropped||2, 3||0, 7||57, 5||231|
Grain and Grain
|semolina||3. 0||3. 2||15. 3||98|
|Millet porridge||4. 7||1. 1||26, 1||135|
Flour and pasta
|Wheat flour||9. 2||1, 2||74, 9||342|
|Pasta zx zxtd>||10. 4||1, 1||69, 7||337|
|Noodles||12. 0||3. 7||60, 1||322|
|Spaghetti||10. 4||1, 1||71, 5||344|
|Insert||10. 0||1, 1||71, 5||344|
|Pancakes||6, 1||12. 3||26. 0||233|
|Dumplings||7. 6||2, 3||18, 7||155|
|Pancakes||6, 3||7. 3||51. 4||294|
|Jam||0, 3||0, 1||56. 0||238|
|Marshmallow||0, 8||0, 0||78, 5||304|
|Candy||4. 3||19. 8||67, 5||453|
|confiture||0, 9||0, 2||40, 3||183|
|Marshmallow||0, 5||0, 0||80, 8||310|
|Cookies||7. 5||11. 8||74, 9||417|
|Ice cream||3. 7||6. 9||22, 1||189|
|Cake||4. 4||23. 4||45. 2||407|
|Chocolate||5. 4||35. 3||56, 5||544|
|Milk 4, 5%||3. 1||4. 5||4. 7||72|
|Coconut milk||1. 8||14. 9||2. 7||152|
|Condensed milk||7. 2||8. 5||56. 0||320|
|Soy milk||3. 3||1. 8||5. 7||54|
|Cream 35% (fat)||2. 5||35. 0||3. 0||337|
|sour cream 40% (fat)||2. 4||40. 0||2. 6||381|
|Fruit yoghurt 3, 2%||5. 0||3. 2||8. 5||85|
|Pork||16. 0||21. 6||0, 0||259|
|Schmalz||2. 4||89. 0||0, 0||797|
|Lamb||15. 6||16. 3||0, 0||209|
|Bacon||23. 0||45. 0||0, 0||500|
|Ham||22. 6||20. 9||0, 0||279|
|Schnitzel||16. 6||20. 0||11. 8||282|
|Steak||27. 8||29. 6||1. 7||384|
|Boiled sausage||13, 7||22. 8||0, 0||260|
|with smoked sausage||28. 2||27, 5||0, 0||360|
|p / smoked sausage||16. 2||44. 6||0, 0||466|
|Sausage with / dried||24, 1||38. 3||1. 0||455|
|Sausage with / smoked||9. 9||63. 2||0, 3||608|
|Liver sausage||14. 4||28, 5||2. 2||326|
|Sausages||10. 1||31. 6||1. 9||332|
|Sausages||12. 3||25. 3||0, 0||277|
|spiks||10. 0||33. 0||0, 0||337|
|Roast chicken||26. 0||12. 0||0, 0||210|
|fried chicken liver||30. 8||8. 9||2. 0||210|
|smoked chicken wings||29. 9||19. 5||0, 0||290|
|smoked chicken legs||10. 0||20. 0||0, 0||220|
|roasted turkey||28. 0||6. 0||-||165|
|roasted goose||22. 9||58, 8||-||620|
|Absinthe||0, 0||0, 0||8. 8||171|
|Brandy||0, 0||0, 0||0, 5||225|
|Honey wine||0, 0||0, 0||21. 3||71|
|Whiskey||0, 0||0, 0||0, 4||235|
|Vodka||0, 0||0, 0||0, 1||235|
|gin||0, 0||0, 0||0, 0||220|
|Cognac||0, 0||0, 0||0, 1||239|
|Liqueur||0, 3||1, 1||17. 2||242|
|Beer||0, 3||0, 0||4. 6||42|
|rum||0, 0||0, 0||0, 0||220|
|sake||0, 5||0, 0||5. 0||134|
|tequila||1. 4||0, 3||24. 0||231|
|Champagne||0, 2||0, 0||5. 0||88|
Juices and compotes
|Banana juice||0, 0||0, 0||12. 0||48|
|Cherry compote||0, 6||0, 0||24, 5||99|
|Cherry juice||0, 7||0, 0||10. 2||47|
|Pomegranate juice||0, 3||0, 0||14. 5||64|
|Jelly||0, 2||0, 0||16. 7||68|
|Mandarin juice||0, 8||0, 3||8, 1||36|
|Apple nectar||0, 1||0, 0||10. 0||41|
|* Data are per 100 g of productspecified|
Below is a detailed Japanese Diet Menu Plan that can be followed for 7-14 days.
First (eighth) day
Second (ninth) day
Third (tenth) day
Fourth (eleventh) day
Fifth (twelfth) day
Sixth (thirteenth) day
Seventh (fourteenth) day
To illustrate the described menu of the Japanese diet, you can use a schematic photo of a meal plan calculated for 7 days.
Japanese cuisine, recipes for weight loss
In the following article we will look at some recipes for Japanese cuisine that, although not included in the menu of the described diet, can be useful in the fight against extra pounds or in maintaining the existing weight at the right level.
- purified water - 1 l;
- rice groats - 1 tbsp. l. ;
- Seafood cocktail (your choice) - 200 g;
- sea lean fillet - 100 g;
- medium carrots - 1 pc. ;
- green beans - 150-200 g;
- soy sauce - 1 tsp;
- greens - to taste;
- Pepper / salt is the minimum amount.
Thoroughly rinse the grains of rice (you can replace the rice with Japanese noodles if you want), put it in a saucepan of water and let it cook a little. Then add the fish fillet cut into small pieces to the boiling water and cook over low heat.
At this point, fry the seafood a little in a pan (about 2 minutes). Cut the carrots and green beans into small pieces and add to the pan with the soy sauce, salt and pepper. After 7 minutes, add seafood to the future soup, bring the water to a boil and extinguish the stove. Garnish the soup with your favorite herbs when serving.
Rice noodles with prawns
- funchose (rice noodles) - 100 g;
- large red peppers - 1 pc. ;
- peeled boiled shrimp - 250-300 g;
- onions - 3-4 pcs. ;
- coriander - 25-30 g;
- soy sauce - 1 tsp;
- garlic - 2 teeth;
- sesame oil - 2-3 tbsp. ;
- curry powder - 2 tsp;
- lemon juice - 2 tbsp.
Pour the funchoza with hot boiling water, let it steep for a maximum of 10 minutes and then throw the pasta in a colander (do not pour out the rest of the water). Peel the onion and pepper from the seed coat, rinse and cut the onion into thin half rings and the pepper into small strips.
Prepare the marinade by rinsing the coriander thoroughly and cutting it into small pieces. Peel the garlic and chop it with a knife or garlic. In a saucepan, mix 3 tbsp. l. Leftover water from funchose, curry, soy sauce, 2/3 chopped coriander, lemon juice, chopped garlic and sesame oil. Place the saucepan on low heat and cook the marinade for about 3 minutes, stirring occasionally.
Roughly chop the funchose and put it in a salad bowl. Add the pre-cooked shrimp, chopped peppers, onions, and the rest of the coriander. Mix all ingredients well and season with marinade.
- Chicken eggs - 4 pcs. ;
- beef dried meat - 100 g;
- mayonnaise - 4 tbsp. l. ;
- tomato - 1 pc. ;
- vegetable oil - 1 tbsp. l. ;
- Favorite green to taste.
Wash the tomatoes and cut them into round or semicircular pieces. Cut the jerky beef into thin slices and place nicely on a plate with the tomatoes and herbs.
Beat the eggs with a whisk, add all of the mayonnaise and keep beating until a liquid, homogeneous mass has formed (the salt content of the mayonnaise is completely sufficient for the dish, so you do not need to add salt).
Put the pan on low heat, heat it and pour some vegetable oil on the surface (the amount of oil should be kept to a minimum, as excess will spoil the taste of the dish).
Pour a thin layer of the whipped omelette mixture (as with pancakes) into the pan and immediately spread it over the entire surface. Lightly fry a thin layer of omelette on one side for about 20-30 seconds and roll into a kind of flat roll with a wooden spatula. Leave the resulting roll on the edge of the pan and spread the next omelette mixture over it so that a small amount drips under the first roll. After 20-30 seconds, roll up the second roll and roll it to the first. Repeat the process until all the liquid mass of the omelet is used up.
Transfer the resulting omelette rolls to a platter of meat and tomatoes, cut into slices suitable for you and serve.
Japanese style salad
- Chicken eggs - 2 pcs. ;
- rice - 200 g;
- fresh tomatoes - 4 pcs. ;
- parsley - 2 tbsp. ;
- fresh cucumber - 2 pcs. ;
- soy sauce - 2 tbsp. ;
- lemon - 0. 5 pcs. ;
- pepper / salt to taste.
Wash the cucumbers, tomatoes and parsley. Cut off the tops of the tomatoes and remove the seeds with a spoon. Cut one tomato into circles, and the remaining ones into small cubes, cut the cucumbers into the same cubes. Finely chop the parsley and leave a few sprigs for garnish.
Boil the rice in a little salted water and let it drain in a colander. Boil hard-boiled chicken eggs, let cool, and peel. Finely chop 1. 5 eggs and cut 0. 5 eggs into slices.
For salad dressing, mix the soy sauce with the juice from half a lemon and add pepper / salt.
Combine cooked rice, diced cucumber, tomatoes and chopped eggs in a salad bowl. Pour the prepared dressing over the salad and stir gently. Garnish with egg wedges, tomato circles and sprigs of parsley.
Of course, the human body gets used to a limited food intake while adhering to the Japanese diet (especially the variants that are designed for 13 and 14 days) and builds itsmetabolismback to working with low-calorie foods. Sharply stopping such a diet and quickly returning to previously consumed high-calorie meals can not only negate the overall positive result of losing weight, but also increase the amount of extra pounds of weight. Therefore, before leaving the diet for the usual nutritious diet, it is necessary to adhere to some kind of diet menu for at least a similar period of time, replenishing the food ration gradually and accurately every day. The optimal duration of withdrawal from a weight loss diet is considered to be a period of time that is twice as long as the diet itself, or at least the same in time.
Due to the fact that a temporary regime of the Japanese diet is strictly limited in terms of both the food itself and its caloric content, it is not recommended to practice it if:
- Pregnancy/ lactation;
- ulcerativeorerosivegastrointestinal pathologies;
- anykidney disease/liver;
- infectious diseases;
- severe cardiovascular pathologies;
- arterial hypertension;
- severe chronic pathologies;
- in childhood and old age.
Before embarking on a fairly "hard" diet of the Japanese diet, you should consult a nutritionist as this diet is not for everyone.
When buying Japanese diet foods, pay attention to their quality. For example, coffee, which is actively used in this diet, must be not only natural, but also top-notch, since only such a drink contains antioxidants, which are necessary to remove toxins from the body.
Beef and poultry are better suited due to the higher content ofminerals,vitaminsandSubstances and the absence ofhormonesandantibiotics. It is recommended to buy fresh sea fish when its quality is beyond doubt. Fruit and vegetables should also be fresh and environmentally friendly.
During the entire Japanese diet, meat and fish dishes can basically be prepared in any way. However, it is better to avoid frying these products. From vegetable oils it is necessary to choose olive oil and then use it in minimal amounts.
In the case of preparing for long-term options (13 or 14 days) of the Japanese diet, you should consider adding an additionalmineral and vitamin complexas a long-term consumption of low-calorie foodscause a shortage of these substances necessary for the human body.
Japanese Diet, Reviews and Results
First, on various forums devoted to dietetics, they discuss the obvious discrepancy between the name of this diet and its absolutely non-oriental diet. Various versions and assumptions have been proposed as to the origin of this nutritional regime, but they have not come close to resolving such a dissonance. Anyway, in any weight loss diet, the main thing is not the name, but the effectiveness in losing weight, and in this sense, the reviews of those who lost weight on the Japanese diet, as well as the comments of nutritionists in their positive review, are correctmost common.
According to most of the people who have experienced the productivity of this diet, even adhering to the "Japanese" strain, which was only developed for 7 days, shows noticeably positive results in terms of eliminating excess fat while keeping the muscle frame unchanged. What is important is that a lot of positive reviews about the Japanese diet with photos of the results and recommendations are left by people with different initial weights. The lot for a week of such a meal plan varies within 3 to 5 kilograms, and if the longer options (for 13 and 14 days) are kept, it is 5 to 8 kilograms. It is worth noting that the reviews of the Japanese diet for 14 days and 13 days are almost identical in terms of its effectiveness in terms of weight loss, and the reason for the appearance of a 13-day diet is most likely a desire to avoid such a strict diet by at least24 hours to reduce.