Japanese diet

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

Being overweight nowadays many people demand payment for an incredibly fast lifestyle. We are in a hurry to live, a hurry to work, a hurry to eat. . . Also, we often eat in a rush and with what, as they say, God will send. And in the 21st century, God is sending us more and more hamburgers, hot dogs, cheeseburgers and soda. . . "What to do? Don't waste precious minutes on lunch at a restaurant or what? ! - cooking yourself in the kitchen when business is "on fire"? Here, they say, the whole world of success lives like this and nothing. "This excuse is used by a large section of people who lead an active lifestyle. And when your favorite jeans don't fit, when you have to buy a belt morelong, when between a seductive skirt that fits snugly at the waist and a shapeless ugly style with an elastic band, we choose the latter, then, of course, it's time to come up with a new excuse. Well, actually - all this, of course, is not theresult of improper nutrition, but simply. . . a thick bone. Yes, yes, and there is nothing to be done about it, a big bone - it's like that, very insidious. And as soon as you start growing - everything, it's impossiblestop it.

We now turn our attention to Japan, a land of immense opportunity, the highest level of technological development and an incredible pace of life. It would seem that if someone doesn't have time to stop for the right meals, they are just like the Japanese. But, surprisingly, you rarely encounter "strong bones" among the inhabitants of Japan. . . So what's the secret then?

The fact of the matter is that Japanese snacks are low-calorie, high-protein, almost free of fat and "bad" carbohydrates. And the fundamental principle of the oriental food tradition is moderation. This is why Japanese cuisine is called one of the healthiest foods for the body.

Taking into account the peculiarities of the oriental food tradition, a balanced and extremely effective diet called Japanese was created. In fact, there is practically no traditional Japanese food on the menu of this diet. But there is more than the union of proteins, fats and carbohydrates, in the exact quantity necessary for the body to receive everything it needs without causing bone "thickening" at the same time. 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 weight by more than 10 kilos and maintain the result effortlessly for several years.

The essence of the Japanese diet

Those who decide to become "Japanese" will have to be patient and get away from their usual way of eating for two weeks. For many, dieting may seem like a rather difficult challenge, but the effect won't be long in coming. But the amazing results will remain for many years. Just a two-week regimen of the "Japanese woman" - and ten kilograms (sometimes even more - it all depends on the starting 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? How wonderful does it help to lose weight even to those who have tried so many other diets on themselves to no avail?

These are carefully selected products for the diet menu: they are combined in such a way as to speed up the metabolic process as much as possible. Therefore, it is so important to strictly adhere to all instructions, eat only the indicated, not "improve" his other products, even if at first glance it seems that they are completely interchangeable. It is also not recommended to swap the menu days.

For many women, when they choose their diet, the level of their "hunger" is important, as not all are able to fight with samurai willpower against their own desires, especially the ancient instincts of allliving beings: hunger. This is why the Japanese two-week salt-free diet is not a "starving" diet. Adhering to it, you will not have to chew a cabbage for weeks and drink low-fat kefir, cursing yourself, your excess weight and those who have come up with a diet. The Japanese woman's menu contains places for interesting and delicious recipes. This diet will especially appeal to those whose breakfast usually consists only of coffee. And meat and fish lovers will see nothing 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 of protein fibers. Carbohydrates, minimized in the daily diet, force you to lose weight faster: in need of energy, the body begins to convert its fat reserves into joules. But it is important to remember something else: the diet of a Japanese woman will not allow to saturate the body with the full 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 finish a weight loss course in a hospital bed.

And if you want to feel like a real Japanese, you can try some Japanese sticks instead of traditional forks and spoons for Europeans. Not only will they convey the fabulous spirit of the Land of the Rising Sun, but they will also teach you to eat slowly and in small pieces. By the way, this trick is known to many advocates of diets. A nice meal can fool 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 diet

The immense popularity of the Japanese diet among women all over the world has led to the emergence of several options for this weight loss system. In particular, dietary 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, one-day diet);
• Japanese woman with green tea;
• Naomi Moriyama's diet.

Proponents of each of these techniques call their favorite version a "real" Japanese woman. Furthermore, many mines have already been destroyed in controversies over the authorship of the diet. Some claim that it was invented by Japanese nutritionists, others claim that this system has nothing to do with the East. Whoever is the author of the Japanese diet, the important thing is that it works. And its effectiveness has been proven by millions of donuts around the planet.

The menu of the Japanese diet for weight loss consists of foods with a minimum content of calories, carbohydrates and without salt, spices, sugar and confectionery, as well as any alcohol, so the diet is 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 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 entire diet.

Expected results: 3-5 kilograms left over 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);
• lean fish.

Breakfast:

• black coffee: it is better to give preference to espresso, but it is better to forget the sugar.

Lunch:

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

Dinner:

• steamed fish - the ideal is hake, cod, cod (portion not exceeding 200 grams);
• Japanese salad.

Day 2

Calorie content of the daily diet: 1000 kcal.

Required products:

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

Breakfast:

• coffee;
• 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, black halibut. In total, no more than 150 grams;
• "Japanese" salad.

Dinner:

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

Day 3

Calorie content of the daily diet: 1000 kcal.

Required products:

• coffee;
• zucchini / parsnips;
• apple;
• chicken eggs;
• calf;
• cabbage;
• vegetable oil.

Breakfast:

• black coffee: don't forget the sugar moratorium.

Lunch:

• zucchini (quite large) or parsnip root (even large) - brown in vegetable oil (do not use flour or batter for frying, salt is also forbidden);
• apple - don't get carried away, it is advisable to limit yourself to one fruit.

Dinner:

• boiled chicken eggs - 2 pieces;
• boiled veal - limits your appetite to a 200 gram piece prepared without salt;
• "Japanese" salad.

Day 4

Calorie content of the daily diet: 1000 kcal.

Required products:

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

Breakfast:

• black coffee without sugar.

Lunch:

• carrots - boil, it is allowed to take 3 larger roots;
• a little cheese: choose from hard varieties, limited to 20 grams;
• raw chicken egg - one is enough.

All the ingredients of a 4-day lunch, if desired, can be combined in one dish: the salad.

Dinner:

• apples: Several fruits are allowed.

At this point, the feeling of hunger will not be as strong as it was before. Fullness comes after small portions of food.

Day 5

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

Required products:

• carrots;
• lemon juice;
• sea fish;
• juice;
• fruits.

Breakfast:

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

Lunch:

• fried fish - take about 350-400 grams, variety - any sea;
• tomato juice - for a diet, it would be more correct to use fresh, prepared by yourself. Volume: no more than 200 grams.

Dinner:

• fruit - but in no case should you consume, especially before going to bed, grapes of any variety or bananas. All results achieved so far will be deleted.

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 coffee without sugar.

Lunch:

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

Dinner:

• chicken eggs - boil 2 pieces;
• carrots (you can take a large one) - grate a raw vegetable, dress the salad with a small amount of vegetable oil (perhaps olive oil).

Day 7

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

Required products:

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

Breakfast:

Tea
• - it is recommended to opt for good green varieties, rich in antioxidant benefits.

Lunch:

• beef: boil a piece of 200 grams. Do not use salt or other spices when cooking;
• fruit: on the last day of the diet, you can indulge in a dessert for lunch. But don't forget the ban on using bananas and grapes.

Dinner:

On this day for dinner, as a reward for stamina, you can choose any option for the previous days' dinner. For example, opt for a version of beef, egg, and cabbage salad dressed with olive oil.

This will put an end to the diet for some. For those who have chosen the longer versions of the Japanese woman, the 7th day is just the equator of work on self-change.

For those who are not used to eating by counting calories, "Japanese" at first may seem like a rather difficult option for losing weight. But the discomfort will be noticeable only for the first few days, so the body adjusts 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 excess weight, remove excess fluid, edema disappears. To obtain the best result in parallel with a diet, you can take an anti-cellulite massage course.

Japanese diet for 13 days

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

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

How is it different from the 7 days 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 start all over again, repeating days from the first to the sixth.

Japanese diet for 14 days

The basis for the 14-day version of the Japanese diet was also the 7-day menu, albeit with some nuances. The main difference from the previous two options is that in the first week it is necessary to strictly adhere to the 7-day menu, and in the second week to eat according to the same schedule, but in the opposite order. This means that the diet of the eighth day will correspond to the diet of the last day of the 7th day, the ninth day - the menu of the 6th day, the tenth - the menu of the 5th day. . . And according to this principle, it continues until the end of the second week. Consequently, finish the last 14 days of the diet with the first day diet of the 7-day version of the "Japanese woman".

Starting from the 8th day of dietary feeding, the detoxification process is activated in the body, and thanks to the principle of salt-free nutrition, excess fluid is removed at the intercellular level, completely eliminating edema. 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 (usual - this does not mean eating again in the basins for the upcoming sleep, but also it is not necessary to live in "hunger" mode) the body will not gain weight, indeed - thefat will be burned as fast as during the diet. This wonderful effect will last for about 2 years. But provided that the diet was maintained correctly. Anyone who has already experienced the work of a "Japanese woman" states that for a year after completing the diet, the weight continues to be adjusted downwards. If you repeat the "Japanese woman" again (but not earlier than six months after the first course), 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 every more or less effective diet includes a salt taboo? The fact is that, according to experts,

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

And this is nothing more than an extra kilogram for excess weight. In addition to the false excess weight, since thanks to the salt weight is accumulated not for the fat layer, but for the stagnation of liquids, the excessive consumption of 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.

Obviously it is impossible to completely eliminate salt from consumption and it is not possible. 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 organic, salt is found in some vegetables, fish, meat. It is impossible to eat canned vegetables, smoked meats, 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 of which green tea is recommended instead of coffee. Many nutritionists consider this variation of the "Japanese woman" most beneficial to 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 proteins and, in terms of nutritional value, this drink is not inferior tolegumes.

The second 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 are losing weight, the unique chemical composition of green tea helps to speed up metabolism by 4 percent (60 calories are burned more every day than whengreen tea is used).

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

Japanese green tea detailed diet menu

Day 1 / Day 14

Breakfast:

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

Lunch:

• cabbage, stewed with butter - 300 g;
• boiled chicken eggs - 2 pcs. ;
• fresh apple - glass.

Dinner:

• vegetables in salads or steamed;
• Boiled or steamed fish - 200 g.

Day 2 / Day 13

Breakfast:

• green tea - glass;
• hard cheese - 2 pieces;
• dietary toast or biscuits.

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 biscuits.

Lunch:

• boiled courgettes / cauliflowers;
• apple - 1 pc. ;
• green tea - glass.

Dinner:

• yellow-green vegetable salad;
• boiled veal;
• boiled chicken eggs - 2 pieces

Day 4 / Day 11

Breakfast:

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

Lunch:

• grated raw carrots with olive oil;
• chicken egg;
• unsweetened green tea.

Dinner:

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

Day 5 / Day 10

Breakfast:

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

Lunch:

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

Dinner:

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

Day 6 / Day 9

Breakfast:

• rye flour croutons - 2 pieces;
• Japanese green tea - glass.

Lunch:

• raw / boiled cabbage with olive oil;
• skinless boiled chicken - 400 g;
• Japanese tea - glass.

Dinner:

• carrots (boiled / raw);
• boiled eggs - 2 pcs. ;
• unsweetened green tea.

Day 7 / Day 8

Breakfast:

• Japanese tea - glass;
• cheese (any of the hard varieties) - 2 small pieces.

Lunch:

• boiled veal - 200 g;
• boiled / steamed vegetables;
• unsweetened green tea - 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 variety and delicacy of the menu facilitates the transfer of the food restriction period. Repeat the diet, not earlier than a year later. And so it was achieved in two weeks, the results remained longer, in the future it is advisable to adhere to a healthy lifestyle, eliminate tobacco and limit alcohol portions, and observe proper nutrition in daily life.

Main plates

Whichever Japanese diet you choose, each of them will have a traditional cabbage salad and boiled meat. These dishes can be prepared in several ways. But remember that they are part of the diet and the cooking process is slightly different from cooking. ordinary meals.

Preparing the right Japanese salad:

1. Take raw or lightly cooked cabbage (cabbage or Peking cabbage).
2. Chop finely.
3. Easily eliminates excess moisture.
4. Season the base of the prepared salad with olive or sesame oil.
5. Stir and let it brew.

Dietary boiled meat

1. Prepare the meat. If it's 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, filling it again with water, set on fire.
5. Cook until tender without adding spices.

Tip: Add an onion, a small carrot and a little greenery to the water to improve the taste while cooking. Many people are wondering how to replace beef in the Japanese diet. It is legitimate to introduce young veal, more digestible, but with the same chemical composition of beef into the menu.

How were the products selected?

Almost all sources state that the list of foods allowed on the Japanese diet is special and should not be changed. So what's the secret of 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 is it for?

Sugar-free black coffee, which has an invigorating effect, helps the body wake up faster and start the process of burning calories. And since food intake is not provided for by the diet in the morning, 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 other ingredients in small doses.

Cabbage. This diet vegetable was not chosen by chance. Furthermore, cabbage is one of the vegetables with the so-called "least" calorie content (the body spends more energy on its digestion than it receives).

What is it for?

White or Pekingese cabbage has a strengthening effect on the walls of blood vessels, lowers cholesterol levels and purifies the intestine. For people prone to intestinal distension, it is best to boil the 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 to absorb without added salt, which is especially important for a salt-free diet.

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

Fruit. Usually, during a diet, the amount of carbohydrates consumed should be drastically reduced. 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 dietit is better to exclude bananas and grapes, which contain a lot of sugar.

Diet by Naomi Moriyama

It's hard not to believe the effectiveness of the Japanese diet, especially for those who have decided to try it on themselves anyway. But sooner or later many are wondering: why is this diet called the "Japanese diet" if there is practically nothing on the menu? from 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 marketing operator Naomi Moriyama - as a response to Frenchwoman Mireille Guiliano, author of the book "Why French Women Don't Get Fat". In fact, according to research, the French are by no means the thinnest in the world. The least obese people live in Japan - only 3%, while in France there are about 11% of donuts, and in the United States - more than 32%. So Naomi collected the typical nutritional principles of her people and adapted them to a diet.

Rules of food from the Land of the Rising Sun

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