The Japanese diet is a low-carb, low-calorie diet developed by Japanese nutritionists, whose protein menu allows you to lose about 10 pounds in 2 weeks.
Overweight today is what many people call paying for an incredibly fast lifestyle. We rush with life, we rush to work, we rush to eat. . . 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 soda. . . "What to do? "Aren’t you wasting precious minutes for lunch at a restaurant or whatever? - cook on your own in the kitchen when work is "burning"? Here, they say, the whole successful world lives like this and nothing. "This excuse is used by a lot of people who lead an active lifestyle. And when your favorite jeans don't fit, when you have to buy a longer belt, when between a seductive skirt that fits tightly around the waist and an ugly shapeless style with an elastic band, we choose another, of courseLet's come up with a new excuse Well, in reality - all this, of course, is not the result of improper diet, but simply . . . thick bones Yes, yes, and there is nothing that can be done, thick bone - that's right, very insidiousas soon as it starts - everything, it is impossible to stop it.
Now let's turn our attention to Japan, a country of immense possibilities, the highest level of technological development and an incredible pace of life. It seems that if someone doesn't have time to stop for the right meals, you are just like the Japanese. But, surprisingly, among the inhabitants of Japan, you rarely encounter "thick bones". . . So what's the secret then?
The fact is that Japanese snacks are low-calorie foods, rich in protein, almost free of fats and “bad” carbohydrates. And the main principle of the Eastern 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 Eastern tradition of nutrition, a balanced and extremely efficient diet called Japanese was created. In fact, this diet has almost no food from traditional Japanese cuisine. But there is also a combination of proteins, fats and carbohydrates, in the amount that is exactly needed for the body to receive everything it needs, without causing "thickening" of the bones. There are several diet options, but the most popular is the Japanese 14-day salt-free diet. Two weeks of a proper “Japanese” diet will help “thick bones” lose more than 10 pounds and effortlessly maintain the result for several years.
The essence of the Japanese diet
Those who opt for “Japanese” will have to be patient and move away from their usual diet for two weeks. For many, dieting may seem like a pretty difficult challenge, but the effect won’t last long. But the amazing results will remain for several years. Just a two-week "Japanese" regimen - and ten kilograms (sometimes more - it all depends on the initial weight), so to speak.
So, what's the main secret? Why is the Japanese diet a week better than other weight loss food systems? In what wonderful way does it help to lose weight even to those who have tried many other diets without success?
It's all about 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. That’s why it’s so important to strictly follow all the instructions, eat only the indicated, and not “improve” the rest of his products, even if at first glance they seem to be completely interchangeable. It is also not recommended to change the days in the menu.
For many women, the level of "hunger" is important when choosing a diet, because not everyone is able to fight with the strength of the will of the samurai against their own desires, especially the old instinct of all living beings - hunger. Due to the fact that the two-week Japanese diet without salt is not a "hungry" diet. Adhering to this, you will not have to chew one cabbage for weeks and drink low-fat kefir, cursing yourself, your extra pounds and those who have devised a diet. The menu of Japanese women contains a place for interesting and delicious recipes. This diet will be especially liked by those whose breakfast usually consists only of coffee. And meat and fish lovers will not see anything difficult in that. 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 with protein and fiber. Carbohydrates, reduced to a minimum in the daily diet, force you to lose weight faster - in need of energy, the body begins to process its own fat reserves in joules. But it’s important to remember something else: a Japanese woman’s diet won’t saturate the body with the full spectrum of vitamins and minerals. Therefore, it is strictly forbidden to eat on a diet longer than prescribed (not more than 14 days), so as not to complete the course of weight loss in a hospital bed.
And if you want to feel like a real Japanese, you can try Japanese chopsticks instead of traditional European forks and spoons. They will not only convey the amazing spirit of the Land of the Rising Sun, but also learn how to eat slowly and in small pieces. By the way, this trick is known to many dieters. A leisurely meal can seduce the body and make you feel full even after very small meals. This, in fact, should teach Japan diet for weight loss.
Types of Japanese food
The immense popularity of the Japanese diet among women around the world has led to the emergence of several options for this weight loss system. In particular, diet options are known:
- Japanese diet without salt 7 days;
- 13 days (most commonly used diet);
- 14 days (different from previous 13-day diet, only one day);
- Japanese woman with green tea; Naomi Moriyama's diet.
Proponents of each of these techniques call their favorite version "real" Japanese. Moreover, many mines are already broken in disputes over child authorship. Some claim that it was invented by Japanese nutritionists, while others have nothing to do with the East. Who is the author of the Japanese diet, the main 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 food with a minimum content of calories, carbohydrates and without salt, spices, sugar and sweet sweets, as well as any alcohol, so the diet is considered strict. This contributes to the rapid breakdown of fat in body fat because the body is in a stressful situation and is forced to burn its own fat and calories.
Diet menu for 7 days
The7-day Japanese diet is also a light version of the traditional Japanese diet, but at the same time the seven-day diet is the basis of the entire diet.
Predicted results: 3-5 kilograms left in the past.
Disadvantage: the longevity of the results is not guaranteed, because the body has not yet managed to adapt to the new metabolic system.
Day 1
Caloric content of the daily diet: 700 kcal.
Required products:
- black coffee;
- chicken eggs;
- fresh cabbage (Peking / 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 about sugar.
Lunch:
- boiled chicken eggs (2 pieces possible);
- "Japanese" salad - fresh cabbage and a little vegetable oil, no need to add salt;
- a glass of tomato juice.
Dinner:
- steamed fish - hake, cod, pollock are ideal (portion no larger than 200 grams);
- Japanese salad.
Day 2
Caloric content of the daily diet: 1000 kcal.
Required products:
- coffee;
- rusks;
- fish (fatty varieties);
- cabbage;
- vegetable oil;
- beef;
- kefir.
Breakfast:
- coffee;
- toast - take a small, 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 plaice. In total, not more than 150 grams;
- "Japanese" salad.
Dinner:
- beef - cook about 200 grams. Consume without salt;
- kefir - you can turn, but not more than a glass of 200 grams.
Day 3
Caloric content of the daily diet: 1000 kcal.
Required products:
- coffee;
- zucchini;
- apple;
- chicken eggs;
- veal;
- cabbage;
- vegetable oil.
Breakfast:
- black coffee - don't forget the moratorium on sugar.
Lunch:
- zucchini (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 get carried away, it is desirable to limit yourself to one fruit.
Dinner:
- boiled chicken eggs - 2 pieces;
- boiled veal - limit appetite to a piece of 200 grams prepared on no salt;
- "Japanese" salad.
Day 4
Caloric content of the daily diet: 1000 kcal.
Required products:
- coffee;
- carrots;
- hard cheese;
- chicken egg;
- apples.
Breakfast:
- black coffee without sugar.
Lunch:
- carrots - cook, it is allowed to take 3 larger roots;
- a little cheese - choose between hard varieties, limit yourself to 20 grams;
- raw chicken egg - one is enough.
All the ingredients of a four-day lunch, if desired, can be combined into one dish - a salad.
Dinner:
- apples - a few 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.
5th day
Caloric content of the daily diet: 800-1000 kcal.
Required products:
- carrots;
- lemon juice;
- sea fish;
- juice;
- fruit.
Breakfast:
- carrot and lemon juice - grate vegetables and season with juice. You cannot add sugar. Also excluded on this day from breakfast and coffee.
Lunch:
- fried fish - take about 350-400 grams, variety - any of the sea;
- tomato juice - for the diet it would be more correct to use fresh, prepared yourself. Volume - no more than 200 grams.
Dinner:
- fruit - but in no case should you consume, especially before bedtime, grapes of any variety or bananas. They will cross over all the results achieved so far.
Day 6
Caloric content of 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 the portion to 500 g, take skinless meat. Cook in water without adding salt;
- salad - on this day the 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 raw vegetables, season the salad with a small amount of vegetable oil (maybe olive oil).
Day 7
Caloric content of the daily diet: 700-800 kcal.
Required products:
- tea;
- fruit;
- beef;
- eggs;
- cabbage;
- vegetable oil.
Breakfast:
- tea - it is desirable to opt for good varieties of green, rich in useful antioxidants.
Lunch:
- beef - cook about 200 grams. Do not use salt or other spices during cooking;
- fruit - on the last day your child can afford a dessert for lunch. But don't forget to ban the use of bananas and grapes.
Dinner:
On this day for dinner, as a reward for endurance, you can choose any dinner option from the previous days. For example, opt for a version of beef, egg and cabbage salad seasoned with olive oil.
This will end the diet for some. For those who have chosen longer versions of the Japanese, Day 7 is just the equator of work on changing yourself.
For those who aren’t used to eating by counting calories, “Japanese” may initially seem like a pretty tough weight loss option. But the discomfort will be noticeable only for the first few days - then the body adjusts to small meals, begins to eat faster. After 5 days of a new diet in the body, the first phase of restructuring begins to speed up metabolism - the main goal of every diet is to lose excess weight, remove excess fluid, edema disappears. In parallel, achieving the best results 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 follow all the regulations, at the end of the 13-day day you will be missing about 10 pounds and about 30 inches in volume (sometimes more).
How is it different from the 7-day option? In fact, this is a sequel to the light version of "Japanese". That is, you will have to go through 7 days of “Japanese” life, and start the 8th day from scratch, repeating the days from the first to the sixth.
Japanese diet 14 days
The basis for the 14-day version of the Japanese diet was also a seven-day menu, albeit with certain nuances. The main difference from the previous two options is that in the first week you have to strictly adhere to the 7-day menu, and in the second week you eat according to the same program, but in reverse order. This means that the diet of the eighth day will correspond to the diet of the last day of the seven-day, the ninth day - the menu of the sixth day, the tenth - the menu of the fifth day. . . And according to this principle, continue until the end of the second day of the week. As a result, finish the last 14 days of the diet with the diet on the first day of the seven-day version of "Japanese".
Starting from the 8th day of the diet, the detoxification process is activated in the body, and due to the unsalted principle of nutrition, excess fluid is removed at the intercellular level, completely eliminating edema. It is important for the body to be in the second week of the diet to get used to the new speed of metabolism. Thanks to this, even after switching to a normal diet (usually - this does not mean that you will eat again in laurels for the upcoming sleep, but you also do not need to live in a regime of "hunger"), the body will not gain weight, on the contrary - fat willburn as fast as during a diet. This wonderful effect will last for about 2 years. But provided the diet is properly maintained. Those who have already experienced the work of the "Japanese woman", claim that a year later after the end of the diet, the weight continues to adjust downwards. If you repeat the "Japanese" again (but not earlier than six months after the first course), then in a year, practically effortlessly, it is really possible to get rid of 20 kg of extra pounds.
Diet and salt
Have you ever wondered why almost every more or less effective diet includes a taboo on salt? The thing is, they are, according to experts,
1 gram of salt retains a whole liter of fluid in the body.
And this is nothing more than a pound to an extra pound. In addition to false overweight, since thanks to salt, weight accumulates not due to the fat layer, but due to fluid stagnation, excessive consumption of salt causes other problems for people. Even a few days of a salt-free meal can lower blood cholesterol levels and improve the condition of blood vessels.
Of course, it is impossible to completely eliminate salt from consumption, and this cannot be done. But the "Japanese" menu contains products that already contain a certain amount of salt - enough for the normal functioning of the organs. Especially organic salt is found in some vegetables, fish, meat. It is impossible to eat canned vegetables, smoked meat, semi-finished products during the 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 an option in the menu that recommends the use of green tea instead of coffee. Many nutritionists find this variation of the “Japanese woman” more beneficial to the body.
Since the Japanese diet is based on a protein diet, it is important that green tea (especially its Japanese form) contains huge reserves of protein, and in terms of its nutritional value, this drink is not inferior to legumes.
Another plus in favor of green tea is the presence in the composition of antioxidants that protect the body from toxins and promote the removal 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 speed up metabolism by 4 percent (you burn 60 calories more per day than without green tea).
The Japanese diet with green tea lasts 2 weeks. The components are practically the same as in the classic version of "Japanese", although there are still some excellent features.
Detailed menu on Japanese green tea diet
Day 1 / Day 14
Breakfast:
- green tea - cup;
- fat-free cottage cheese - 150 g.
Lunch:
- cabbage, stewed with butter - 300 g;
- boiled chicken eggs - 2 pcs;
- fresh apple - a glass.
Dinner:
- vegetables in salad or steamed;
- boiled or steamed fish - 200 g.
Day 2 / Day 13
Breakfast:
- green tea - cup;
- hard cheese - 2 pieces;
- toast or diet biscuits.
Lunch:
- boiled or raw cabbage, seasoned with oil;
- boiled fish;
- green tea - a cup.
Dinner:
- vegetable salad;
- boiled veal - 300 g;
- boiled chicken egg - 2 pcs. ;
- Japanese green tea - cup.
Day 3 / Day 12
Breakfast:
- Japanese green tea - cup;
- diet cookies.
Lunch:
- boiled zucchini / cauliflower;
- apple - 1 pc;
- green tea - a cup.
Dinner:
- yellow-green vegetable salad;
- boiled veal;
- boiled chicken eggs - 2 pcs.
Day 4 / Day 11
Breakfast:
- Japanese green tea - cup;
- fat-free cottage cheese - 150 g.
Lunch:
- raw grated carrots with olive oil;
- chicken egg;
- sugar-free green tea.
Dinner:
- green tea;
- fruits (not grapes and bananas).
Day 5 / Day 10
Breakfast:
- green tea - cup;
- croutons with jam - 2 pcs.
Lunch:
- boiled fish - 200 g;
- tomato juice - a glass.
Dinner:
- green vegetable salad;
- hard cheese - 2 pieces;
- green tea - a cup.
Day 6 / Day 9
Breakfast:
- rye flour croutons - 2 pcs;
- Japanese green tea - cup.
Lunch:
- raw cabbage / cooked with olive oil;
- cooked chicken without skin - 400 g;
- Japanese tea - cup.
Dinner:
- carrots (cooked / raw);
- boiled eggs - 2 pcs;
- unsweetened green tea.
Day 7 / Day 8
Breakfast:
- Japanese tea - cup;
- cheese (any of the hard varieties) - 2 small pieces.
Lunch:
- boiled veal - 200 g;
- cooked / steamed vegetables;
- green tea without sugar - a cup.
Dinner:
- fruit - any;
- Japanese green tea - cup.
The effectiveness of this variant of the Japanese diet is improved by adding green tea to the diet, and the variety and taste of the menu makes it easier to endure periods of restriction in food. Repeat the diet - not earlier than a year later. And this was achieved in two weeks, the results remained longer, in the future it is desirable to adhere to a healthy lifestyle, eliminate tobacco and limit alcohol portions, and adhere to a proper diet in everyday life.
Main courses
Whichever Japanese diet you choose, any of them will have a traditional cabbage salad and cooked meat. These dishes can be prepared in different ways. But keep in mind that they are part of the diet and that the cooking process is a little different from cooking. ordinary meals.
Preparing a real Japanese salad:
- Take raw or lightly cooked cabbage (ordinary cabbage or Peking cabbage).
- Finely chop.
- Easily squeeze out excess moisture.
- Season the prepared salad base with olive or sesame oil.
- Stir and bring to the boil.
Diet cooked meat
- Prepare the meat. If it is chicken, remove the skin. Peel a veal or beef from the film.
- Rinse thoroughly with cold water.
- Put the meat in a pot, cover with very cold water.
- After boiling, drain the water, rinse the meat and, refilling with water, put it on the fire.
- Cook until softened without adding spices.
How are the products selected?
Almost all sources say that the list of foods allowed during the Japanese diet is special and should not be changed. So, what is the secret of this particular diet?
Coffee. Many start their day with this aromatic drink. A cup of ground black coffee serves as a traditional breakfast and in the Japanese diet.
What is the benefit?
Black coffee without sugar, which has an invigorating effect, helps the body to wake up faster and start the process of burning calories. And since the diet does not ensure food intake 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 additional ingredients in small doses.
Cabbage. These vegetables are not randomly selected for the diet. 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 is the benefit?
Cabbage, white or Peking cabbage, has a strengthening effect on the walls of blood vessels, reduces cholesterol levels and cleanses the intestines. For people prone to intestinal distensions, cabbage is better to boil before use.
Olive oil. A teaspoon of oil added to salads 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 protein, fat 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 the addition of 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 protein and amino acids. It affects the body as a preventive measure against stroke.
Fruit. Usually, the amount of carbohydrates should be drastically reduced during the diet. But it is completely undesirable to exclude from the diet - they are an important source of energy. The body receives the “right” carbohydrates along with the fruit. But it is better to exclude bananas and grapes that contain a lot of sugar from the diet.
Naomi Moriyame Diet
It's hard not to believe in the effectiveness of the Japanese diet, especially for those who have decided to try it on themselves. But sooner or later, many people wonder: 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 that. According to one version, this original diet is the development of the nutritionist of the Japanese clinic "Yaelo".
But there is another version of "Japanese" created by saleswoman Naomi Moriyama - in response to Frenchwoman Mireille Guiliano, author of "Why French Women Don't Gain Weight". 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 percent, while in France about 11% are donuts, and in the US more than 32%. So Naomi collected the dietary principles that are typical of her people and adapted them to the diet.
Rules for food from the Land of the Rising Sun
Residents of the East eat almost 100 types of different foods a week, whose total calorie content is more than a quarter less than, for example, the weekly dose of calories in Americans. And the only secret of Japanese harmony lies in a simple rule: fill your stomach 80 percent.