Japanese diet

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.

varieties

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.

Approved products

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

specified
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

Fruit

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

Baked goods

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

Dairy products

Kefir 1% 2. 8 1. 0 4. 0 40

Meat products

Beef 18. 9 19. 4 0, 0 187

bird

Chicken fillet 23, 1 1, 2 0, 0 110

eggs

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

Soft drinks

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 product

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

specified
proteins, g bold, g carbohydrates, g calories, kcal

Fruit

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
Pasta10. 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

Confectionery

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

Ice cream 3. 7 6. 9 22, 1 189

Cake

Cake 4. 4 23. 4 45. 2 407

Chocolate

Chocolate 5. 4 35. 3 56, 5 544

Dairy products

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

Meat products

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

Sausages

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

bird

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

Alcoholic beverages

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 product

Sample menu

Below is a detailed Japanese Diet Menu Plan that can be followed for 7-14 days.

First (eighth) day

Breakfast
  • a cup of natural coffee without additives (cream, sugar, etc. ).
Lunch
  • cabbage stewed in olive oil;
  • 2 boiled chicken eggs;
  • a glass of homemade tomato juice.
Dinner
  • 200 grams of steamed or boiled fish fillets.

Second (ninth) day

Breakfast
  • a cup of natural coffee without additives (cream, sugar, etc. );
  • a slice of rye bread or croutons.
Lunch
  • cabbage stewed in olive oil;
  • 100 grams of steamed or boiled fish fillets.
Dinner
  • 100 grams of steamed or boiled beef;
  • a glass of low-fat kefir.

Third (tenth) day

Breakfast
  • a cup of natural coffee without additives (cream, sugar, etc. );
  • a slice of rye bread or croutons.
Lunch
  • Eggplant / zucchini stew cooked in olive oil.
Dinner
  • raw coleslaw, seasoned with a little olive oil;
  • 2 boiled chicken eggs;
  • 200 grams of steamed or boiled beef.

Fourth (eleventh) day

Breakfast
  • raw carrots (whole or grated);
  • freshly squeezed lemon juice.
Lunch
  • 200 grams of steamed or boiled fish fillets;
  • a glass of homemade tomato juice.
Dinner
  • any number of your favorite savory fruits.

Fifth (twelfth) day

Breakfast
  • raw carrots (whole or grated);
  • freshly squeezed lemon juice.
Lunch
  • 200 grams of cooked fish fillets;
  • a glass of homemade tomato juice.
Dinner
  • any number of your favorite savory fruits.

Sixth (thirteenth) day

Breakfast
  • a cup of natural coffee without additives (cream, sugar, etc. ).
Lunch
  • 500 grams of cooked chicken fillet;
  • Salad made from raw carrots and cabbage, seasoned with a little olive oil.
Dinner
  • 2 boiled chicken eggs;
  • grated carrot salad, seasoned with a little olive oil.

Seventh (fourteenth) day

Breakfast
  • a cup of natural green tea without additives (cream, sugar, etc. ).
Lunch
  • 200 grams of steamed or boiled beef.
Dinner
  • Evening menu for every weekday except for 3 nights.

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.

Seafood soup

Seafood soup

Required ingredients:

  • 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

Required ingredients:

  • 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.

Japanese omelette

Japanese omelette

Required ingredients:

  • 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

Japanese style salad

Required ingredients:

  • 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.

End diet

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.

Contraindications

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;
  • anemicstates;
  • Cholelithiasis;
  • infectious diseases;
  • severe cardiovascular pathologies;
  • Hypovitaminosis;
  • Diabetes;
  • arterial hypertension;
  • severe chronic pathologies;
  • Gout;
  • in childhood and old age.

Tips

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.