Japanese diet

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

Being overweight these days offers many people to pay for an incredibly fast lifestyle. We hurry to live, we hurry to work, we hurry to eat. . . Moreover, we often eat when we run away and, as they say, with what God will send. In the 21st century, God is increasingly giving us hamburgers, sausages, cheeseburgers and soda. . . “What to do? Don't spend precious minutes to dine at a restaurant or what? ! - cooking on your own in the kitchen while the work is "on fire"? It is said here that the whole successful world lives like this and there is nothing. "This excuse is a big part of people who lead an active lifestyle. When your favorite jeans don't fit, when you have to buy a longer belt, we choose the latter between an attractive skirt with an elastic band and an ugly shapeless style, then, of course, it's time to make a new excuse. In fact - all this, of course, is not the result of malnutrition, just. . . a thick bone. Yes, yes, and there is nothing to do about it, a thick bone - this is it, very insidious. And growing up as a beginner - everything, it is impossible to stop.

Now let's turn our attention to Japan, a country of great opportunities, the highest level of technological development and incredible pace of life. It seems that if someone does not have time to take a break to eat properly, it is like the Japanese. Surprisingly, however, you rarely come across "thick-boned" people in Japan. . . So what is the secret?

The fact is that Japanese snacks are low in calories, rich in protein, almost devoid of fat and "bad" carbohydrates. And the main principle of the Eastern culinary tradition is moderate. For this reason, Japanese cuisine is called one of the most useful foods for the body.

Taking into account the characteristics of Eastern nutrition traditions, a balanced and extremely effective diet called Japanese was created. In fact, the menu of this diet includes virtually no food from traditional Japanese cuisine. But more than that, it's the combination of just the right amount of protein, fat, and carbohydrates that the body needs to get everything it needs without causing the bones to "thicken. "There are several dietary options, but the most popular is the Japanese unsalted diet for 14 days. A two-week proper "Japanese" diet will help you lose more "thick bones" over 10 pounds and keep the result hard for several years.

The essence of the Japanese diet

Those who decide to become "Japanese" will have to be patient and stay away from the usual diet for two weeks. For many, diet may seem like a daunting task, but the effects won't last long. But incredible results will remain for several years. The only two-week regimen of the "Japanese woman" - and ten kilograms (sometimes even more - all depends on the initial weight).

What is the main secret? Why is the Japanese diet better than other nutritional systems to lose weight in a week? How much does it help to lose weight for those who follow many other diets?

Everything has to do with carefully selected products for the diet menu - combined to speed up the metabolic process as much as possible. Therefore, strict adherence to all instructions, eating only what is shown, does not "improve". other products, although at first glance can be completely replaced. It is also not recommended to change the menu dates.

For many women, her level of "hunger" is important when choosing a diet, because not everyone can fight against their desires with the will of the samurai, especially the very ancient instinct of all living things - hunger. Therefore, the real two-week Japanese unsalted diet is not a "hungry" diet. Following this, you do not need to chew a cabbage for weeks and drink low-fat kefir, curse yourself, overweight and those who offer a diet. A place for tasty and delicious recipes on the menu of a Japanese woman. This diet will appeal especially to those whose breakfast usually consists only of coffee. Meat and fish lovers will not find anything 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 protein fiber diet. Carbohydrates minimized in the daily diet force you to lose weight faster - the body, which needs energy, begins to deplete its fat reserves. But it is important to remember another thing: the diet of a Japanese woman will not allow her body to be saturated with all the vitamins and minerals. Therefore, a diet of no more than 14 days (not more than 14 days) is strictly prohibited in order not to complete a weight loss course in a hospital bed.

And if you want to feel like a real Japanese, you can try Japanese sticks instead of traditional forks and spoons for Europeans. Not only will they convey the magnificent spirit of the Land of the Rising Sun, but they will also teach you how to cook slowly and in small pieces. By the way, this trick is known to many dieters. A leisurely meal can deceive the body and you can feel full even after very small meals. In fact, the Japanese should teach this diet for weight loss.

Types of Japanese Diet

The great popularity of the Japanese diet among women around the world has led to the emergence of several options for this system for weight loss. In particular, dietary options are known:

• Japanese unsalted diet for 7 days;
• for 13 days (most commonly used diet);
14 days
• (differs only one day from the previous 13-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. In addition, many mines have already been violated in the controversy over the authorship of the diet. Some claim that it was invented by Japanese nutritionists, while others claim that it has nothing to do with the East. Who is the author of the Japanese diet, the main thing is to work. And the effectiveness has been experienced by millions of donuts around the planet.

The menu of the Japanese diet for weight loss consists of foods with a minimum amount of calories, carbohydrates and salt, spices, sugar and sweets, and any alcohol, so the diet is considered strict. This promotes the rapid breakdown of fats in the fat layer, as the body is in a stressful situation and has to burn its own fats and calories.

7-day diet menu

The 7-day Japanese diet is both a light version of the traditional Japanese diet, while the 7-day diet is the basis of the entire diet.

Expected results: 3-5 kilograms left in the past.

Disadvantage: the longevity of the result is not guaranteed because the body does not yet have time to adapt to the new metabolic system.

Day 1

Calories in the daily diet: 700 kcal.

Required products:

• black coffee;
• chicken eggs;
• fresh cabbage (Beijing cabbage / white cabbage);
• tomato juice (ideally freshly squeezed);
• low-fat fish.

Breakfast:

• black coffee - it is better to prefer espresso, but it is better to forget about 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.

Food:

• steamed fish - hake, cod, pollock are ideal (no more than 200 grams);
• Japanese salad.

Day 2

Calories in the daily diet: 1000 kcal.

Required products:

• coffee;
• crumbs;
• fish (fat types);
• cabbage;
• vegetable oil;
• beef;
• kefir.

Breakfast:

• coffee;
• cats - take a small one weighing about 30 grams.

Lunch:

• fried or cooked fish - it is better to prefer fish, salmon, black halibut for variety and additional consumption of fatty acids. In total, no more than 150 grams;
• "Japanese" salad.

Food:

• beef - cook about 200 grams. Consume unsalted;
• kefir - you can swim, but not more than a glass of 200 grams.

Day 3

Calories in the daily diet: 1000 kcal.

Required products:

• coffee;
• zucchini / parsnip;
• apple;
• chicken eggs;
• dana;
• cabbage;
• vegetable oil.

Breakfast:

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

Lunch:

• pumpkin (large enough) or parsley root (also large) - brown in vegetable oil (do not use flour or dough for frying, salt is also prohibited);
• apple - do not take, it is advisable to limit yourself to one fruit.

Food:

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

Day 4

Calories in the daily diet: 1000 kcal.

Required products:

• coffee;
• carrots;
• hard cheese;
• chicken eggs;
• apple.

Breakfast:

• black sugar-free coffee.

Lunch:

• carrot - boil, it is allowed to take 3 larger roots;
• a little cheese - choose hard varieties, limit yourself to 20 grams;
• raw chicken eggs - one is enough.

If you want, all the ingredients for a 4-day dinner can be combined into one meal - a salad.

Food:

• apple - several fruits are allowed.

In this case, the feeling of hunger will not be as strong as before. Fullness comes after small portions.

Day 5

Calories in the daily diet: 800-1000 kcal.

Required products:

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

Breakfast:

• carrot and lemon juice - rub the vegetables and salt them with the juice. You can not add sugar. Also skip breakfast and coffee today.

Lunch:

• fried fish - about 350-400 grams, take a variety - any from the sea;
• tomato juice - it is better to use yourself fresh and ready for a diet. Volume - no more than 200 grams.

Food:

• fruits - but under no circumstances, especially before bedtime, should you eat any kind of grapes or bananas. They will draw a line under all the results achieved so far.

Day 6

Calories in the daily diet: 900-1100 kcal.

Required products:

• coffee;
• chicken fillet;
• raw cabbage;
• carrots;
• vegetable oil;
• chicken eggs.

Breakfast:

• black sugar-free coffee.

Lunch:

• chicken fillet - limit the portion to 500 grams, remove the meat without skin. Boil in water without adding salt;
• Salad - Today, the traditional "Japanese" salad can be improved by adding grated raw carrots.

Food:

• chicken eggs - boil 2 pieces;
• Carrot (you can take a large one) - Grate a raw vegetable, grease the salad with a small amount of vegetable oil (maybe olive oil).

7th day

Calories in the daily diet: 700-800 kcal.

Required products:

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

Breakfast:

• tea - it is advisable to prefer good green varieties rich in useful antioxidants.

Lunch:

• beef - boil a piece of about 200 grams. Do not use salt or other spices during cooking;
• fruits - on the last day of the diet you can treat yourself to lunch sweets. But do not forget the ban on the use of bananas and grapes.

Food:

Today, as a reward for endurance for dinner, you can choose any lunch from the previous days. For example, choose a variant of beef, egg and cabbage salad with olive oil.

This will put an end to the diet for some. For those who prefer a longer version of the Japanese woman, the 7th day is just the equator of self-transformation.

For those who are not accustomed to eating by counting calories, "Japanese" may at first seem like a very difficult choice to lose weight. But the anxiety will be noticeable only in the first few days - then the body adapts to small portions of food, begins to eat faster. After a new diet of 5 days in the body, the first stage of reconstruction begins to accelerate the metabolism - the main purpose of any diet is to lose excess weight, excrete excess fluid, edema disappears. In parallel, with a diet to get the best results, you can take a course of anti-cellulite massage.

13-day Japanese diet

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

Predicted results. If you are ashamed to follow all the recipes, at the end of 13 days you will lose about 10 kilograms and about 30 cm (sometimes more).

How is it different from a 7-day option? In fact, this is a continuation of the light version of "Japanese Woman". That is, you will have to go through a 7-day "Japanese" life, and start again from the 8th day, repeating the sixth day.

14-day Japanese diet

The basis of the 14-day version of the Japanese diet was a 7-day menu, albeit with some nuances. The main difference from the previous two options is that in the first week you have to strictly follow the menu for 7 days, and in the second week to eat, according to the program, and vice versa. This means that the diet of the eighth day will correspond to the diet of the last day of the 7th day, the diet of the ninth day to the menu of the 6th day, and the diet of the tenth day to the menu of the 5th day. . . And according to this principle, continue until the end of the second day of the week. As a result, complete the last 14 days of the diet with the diet of the first day of the 7-day version of "Japanese Woman".

From the 8th day of the diet, the detoxification process is activated in the body, and thanks to the salt-free principle of nutrition, excess fluid is removed at the intercellular level and edema is completely eliminated. It is important for the body to get used to the new metabolic rate in the second week of the diet. As a result, even after switching to a regular diet (normal - this does not mean re-eating in the pool for future sleep, but also do not need to live in a "starvation" mode), the body will not gain weight - fat will be burned as quickly as during the diet. This wonderful effect will last for about 2 years. But only if you follow a proper diet. Those who have already experienced the work of the "Japanese woman" claim that a year later, the completion of the diet, the weight continues to be adjusted downwards. If you repeat the "Japanese woman" (but not earlier than six months before the first course), then it is possible to lose more than 20 kg in a year with virtually no effort.

Diet and salt

Have you ever wondered why a diet that is more or less effective includes a salt taboo? The point is that, according to experts

1 gram of salt stores one liter of fluid in the body.

And this is nothing more than a kilogram of excess weight. In addition to false excess weight, salt accumulates weight not because of the fat layer, but because of the stagnation of the fluid, and the consumption of excessive salinity creates other problems for people. Even if you eat unsalted food for a few days, you can lower your blood cholesterol levels and improve the condition of your arteries.

Of course, it is impossible and impossible to completely eliminate salt from consumption. However, the menu of the "Japanese woman" already contains a certain amount of salt - enough for the normal functioning of the organs. In particular, organic matter is found in some vegetables, fish and meat. It is impossible to eat canned vegetables, smoked meats, semi-finished products during the diet - all of them contain a large amount of salt.

Green tea

In addition to the classic version of the Japanese diet, there is an option on the menu that recommends using green tea instead of coffee. Many nutritionists believe that such a change in the "Japanese woman" is more beneficial for the body.

Given that the Japanese diet is based on a protein diet, it is important that green tea (especially the Japanese form) has a high protein content, and in terms of nutritional value, this drink does not lag behind legumes.

The second advantage in favor of green tea is that it contains antioxidants that protect the body from toxins and promote the elimination of toxins.

Third, this is perhaps the most important thing to lose weight, the unique chemical composition of green tea helps speed up metabolism by 4 percent (60 calories a day are burned more than drinking green tea).

The Japanese Green Tea Diet lasts for 2 weeks. The components are practically the same as in the classic version of "Japanese", although they still have excellent features.

More Japanese Green Tea Diet Menu

Day 1 / Day 14

Breakfast:

• green tea - a cup;
• nonfat cottage cheese - 150 gr.

Lunch:

• Cabbage cooked with butter - 300 g;
• boiled chicken eggs - 2 pieces;
• fresh apples - glass.

Food:

• salads or steamed vegetables;
• boiled or steamed fish - 200 gr.

Day 2 / Day 13

Breakfast:

• green tea - a cup;
• hard cheese - 2 pieces;
• toast or diet biscuits.

Lunch:

• boiled or seasoned with raw cabbage, butter;
• boiled fish;
• green tea - a cup.

Food:

• vegetable salad;
• boiled beef - 300 g;
• boiled chicken eggs - 2 pieces;
• Japanese green tea - a glass.

Day 3 / Day 12

Breakfast:

• Japanese green tea - a glass;
• diet cookies.

Lunch:

• boiled pumpkin / cauliflower;
• apple - 1 piece;
• green tea - a cup.

Food:

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

Day 4 / Day 11

Breakfast:

• Japanese green tea - a glass;
• nonfat cottage cheese - 150 gr.

Lunch:

• carrots grated on a dough with olive oil;
• chicken eggs;
• sugar-free green tea.

Food:

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

Day 5 / Day 10

Breakfast:

• green tea - a cup;
• croutons with jam - 2 pcs.

Lunch:

• boiled fish - 200 g;
• tomato juice - a bottle.

Food:

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

Day 6 / Day 9

Breakfast:

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

Lunch:

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

Food:

• carrots (boiled / raw);
• boiled eggs - 2 pieces;
• sugar-free green tea.

7th day / 8th day

Breakfast:

• Japanese tea - a glass;
• cheese (any hard type) - 2 small pieces.

Lunch:

• boiled beef - 200 g;
• boiled / steamed vegetables;
• sugar-free green tea - a cup.

Food:

• fruits - any;
• Japanese green tea - a glass.

The effectiveness of this version of the Japanese diet is enhanced by the addition of green tea to the diet, and the variety and flavor of the menu makes it easier to tolerate periods of food restrictions. Repeat the diet - not after a year. And so the results obtained in two weeks remained longer, in the future it is advisable to lead a healthy lifestyle, quit smoking and limit alcohol intake, and follow a proper diet in daily life.

Main dishes

Whichever Japanese diet you choose, any of them will have a traditional cabbage salad and boiled meat. These dishes can be prepared in different ways. But keep in mind that these are part of the diet and the cooking process is a bit different from eating. ordinary dishes.

Prepare the correct Japanese Salad:

1. Take raw or undercooked cabbage (ordinary cabbage or Peking cabbage).
2. Finely chop.
3. Squeeze out excess moisture easily.
4. Salt the prepared salad base with olive or sesame oil.
Stir
5. and allow to brew.

Diet boiled meat

1. Prepare meat. If it is chicken, remove the skin. Peel a squash, grate it and squeeze the juice.
2. Rinse thoroughly with cold water.
3. Put the meat in a pot, cover with very cold water.
4. After boiling, drain the water, rinse the meat and refill it with water and put it on the fire.
5. Cook without adding spices.

Tip: Add an onion, a small carrot and some greens to the water to improve the taste during cooking. Many people are wondering how to replace beef in the Japanese diet. It is permissible to include young veal in the menu, which is easier to digest, but with the same chemical composition as the meat.

How were the products selected?

Almost all sources say that the list of foods allowed in the Japanese diet is special and should not be changed. What is the secret of this special diet?

Coffee. Many people start their day with this fragrant drink. A cup of black ground coffee is served for a traditional breakfast and Japanese diet.

What's the point?

Sugar-free black coffee, which has a revitalizing effect, helps the body to wake up faster and start the process of burning calories. And in the morning, because food intake is not provided by the diet, 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 fruits. Add extra ingredients in small doses.

Cabbage. This vegetable was not chosen by chance for the diet. In addition, cabbage is one of the so-called "negative" calorie vegetables (the body consumes more energy than it digests).

What's the point?

Cabbage, white or Chinese cabbage strengthens the walls of blood vessels, lowers cholesterol and cleanses the intestines. For people prone to intestinal enlargement, it is better to boil the cabbage a little before use.

Olive oil. A teaspoon added to salads normalizes fat 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. Absorbs well without added salt, which is especially important for a salt-free diet.

Fish. It is known for its ability to quickly clear toxins and toxins. It is a valuable source of protein and amino acids. Affects the body as a precaution against stroke

Fruit. In general, the amount of carbohydrates consumed during the diet should be sharply reduced. However, exclusion from the diet is completely undesirable - they are an important source of energy. The body receives "proper" carbohydrates along with fruits. But it is better to exclude from the diet bananas and grapes, which contain a lot of sugar.

Naomi Moriyama's Diet

It's hard not to believe in the effectiveness of the Japanese diet, especially for those who decide to try it anyway. But sooner or later, many people ask themselves: if there is practically nothing on the menu, why is this diet called "Japanese diet"? Traditional dishes for Rising Sun Land. But there is an explanation. According to one version, this original diet is the development of nutritionists at the Yaelo Clinic in Japan.

But there is another version of the "Japanese" created by marketer Naomi Moriyama - in response to the French woman Mireille Guiliano, author of the book "Why French women do not gain weight. "In fact, according to research, the French are not thin in the world. The least obese people live in Japan - only 3%, France has about 11%, and the United States has more than 32% of bread. Thus, Naomi collected the nutritional principles of the people and adapted them to a diet.

Nutrition rules from the Land of the Rising Sun

Easterners eat about 100 different foods a week, with a total calorie intake of more than a quarter of the weekly caloric intake of Americans, for example. And the only secret of Japanese harmony is in a simple rule: fill 80 percent of the culture.