Japanese Diet

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

Being overweight these days many people call payment for a very fast lifestyle. We are in a hurry to live, in a hurry to work, in a hurry to eat. . . In addition, 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 hamburgers, hot dogs, cheeseburgers and sodas. . . "What to do? Don't waste precious minutes on lunch at a restaurant or anything? ! - Cooking yourself in the kitchen when the business is" on fire "? ! Here, they say, the whole successful world lives like this and is nothing. . "This reason is used by many people part of people who lead an active lifestyle. And when your favorite jeans don't fit, when you have to buy a longer belt, between a seductive skirt that fits the waist and an ugly shapeless style with an elastic band, we choose the second, then, of course, it's time to find an excuse. new. Well, in reality - all this, of course, is not the result of improper nutrition, but only. . . thick bones. Yes, yes, and nothing can be done about that, thick bone - very, very dangerous. And as soon as it started growing - all in all, it was impossible to stop it.

Now let's turn our attention to Japan, a country with great opportunities, the highest level of technological development, and an extraordinary pace of life. It seemed that if one didn't have the time to pause for a proper meal, it really was like the Japanese. But, oddly enough, you rarely meet "thick stature" among the Japanese population. . . Then what's the secret?

The fact is that Japanese snacks are low-calorie, high-protein, almost non-fat and "bad" carbohydrates. And the main tenet of the Eastern food tradition is moderation. That is why Japanese cuisine is called one of the healthiest foods for the body.

Taking into account the peculiarities of the Eastern nutritional tradition, a well-balanced and highly effective diet called Japan was created. In fact, there is practically no food from traditional Japanese cuisine on this diet. But there is still more incorporation of protein, fat and carbohydrates, in the amounts the body needs to receive everything it needs without provoking, at the same time, the "thickening" of bones. There are several diet options, but the most popular is the Japanese salt-free diet for 14 days. Two weeks of proper "Japanese" nutrition will help "thick bones" lose more than 10 kilograms and easily maintain the results for several years.

The essence of the Japanese diet

Those who decide to become "Japanese" should be patient and stay away from their usual way of eating for two weeks. To many people, dieting may seem like a rather difficult challenge, but the effects won't be long in coming. But the extraordinary results will remain for several years. Just a two-week regime of "Japanese women" - and ten kilograms (sometimes even more - it all depends on the initial weight), as it is.

So what's the big secret? Why is the Japanese diet for a week better than other nutritional systems for weight loss? In what amazing way does it help with weight loss even for those who have tried many other diets without success?

It's all about products carefully selected for the diet menu - all combined in such a way as to speed up metabolic processes as much as possible. Therefore, it is very important to strictly follow all instructions, eating only those indicated, not to "upgrade" other products, although at first glance it appears that these products are completely interchangeable. It is also not recommended to change the menu days.

For many women, when choosing their diet, the degree of "hunger" is important, as not everyone is able to fight willfully against their own will, especially the very old instinct of all living things - hunger. This is why the fact is that the two-week salt-free diet in Japan is not a "hungry" diet. Following that, you don't have to chew one cabbage for weeks and drink low-fat kefir, curse yourself, your overweight and those who come up with the diet. Japanese women's menu contains interesting and delicious recipes. This diet will be especially attractive to those whose breakfast usually consists only of coffee. And lovers of meat and fish will not see anything difficult in them. This is the best diet for them.

The essence of the Japanese diet is easily explained in just two words - slow and efficiency.

"Japan" is a low calorie protein fiber diet. Carbohydrates, reduced to a minimum in your daily diet, force you to lose weight faster - because they require energy, the body begins to process its own fat stores into joules. But it is important to remember something else: the diet of a Japanese woman will not allow the body to saturate the entire spectrum of vitamins and minerals. Therefore, it is strictly forbidden to go on a diet for longer than the prescribed diet (no more than 14 days), so as not to complete a course of weight loss in a hospital bed.

And if you want to feel like a true Japanese, you can try Japanese sticks instead of traditional European forks and spoons. They will not only convey the extraordinary spirit of the Land of the Rising Sun, but also teach you how to eat slowly and in small pieces. By the way, this trick is known to many diet supporters. Eating casually can deceive your body and make you feel full even after a very small meal. This actually should be taught by the Japanese diet to lose weight.

Types of Japanese Diet

The immense 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, the diet options are known:

• Japan's salt-free diet for 7 days;
• for 13 days (the most commonly used diet);
• for 14 days (different from the previous 13-day diet, only one day);
• Japanese women with green tea;
• Naomi Moriyama diet.

Supporters of each of these techniques call their favorite version of the "real" Japanese woman. In addition, many mines have been damaged in disputes over the diet maker. Some argue that Japanese nutritionists discovered it, others argue that this system has nothing to do with the East. Whoever writes the Japanese diet, the main thing is to succeed. And their effectiveness has been experienced by millions of donuts across the planet.

The Japanese diet for weight loss consists of foods with a minimum of calories, carbohydrates and no salt, seasonings, sugar and confectionery, and any alcohol, so this diet is considered strict. This contributes to the rapid breakdown of fat in 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 a light version of the traditional Japanese diet, but at the same time, the 7 day diet is the foundation of the whole diet.

Predicted result: 3-5 kilograms left in the past.

Disadvantage: long lasting results are not guaranteed, because the body has not 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 fresh-squeezed);
• low-fat fish.

Breakfast:

• black coffee - it's better to give preference to espresso, but it's better to forget about sugar.

Lunch:

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

Dinner:

• steamed fish - ideal hake, cod, pollock (servings not more than 200 grams);
• Japanese salad.

Day 2

Calorie content of daily meals: 1000 kcal.

Required Products:

• copy;
• rusks;
• fish (fatty variety);
• cabbage;
• vegetable oil;
• beef;
• kefir.

Breakfast:

• copy;
• rusks - take the small one, weighing about 30 grams.

Lunch:

• fish, fried or boiled - for variety and additional consumption of fatty acids it is better to give preference to catfish, salmon, black halibut. In total, not more than 150 grams;
• "Japanese" salad.

Dinner:

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

Day 3

Calorie content of daily meals: 1000 kcal.

Required Products:

• copy;
• courgette / yam;
• apples;
• chicken eggs;
• veal;
• cabbage;
• vegetable oil.

Breakfast:

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

Lunch:

• zucchini (large enough) or yam root (also large) - brown in vegetable oil (do not use flour or dough for frying, salt is also prohibited);
• apples - do not get carried away, it is advisable to limit yourself to one fruit.

Dinner:

• boiled chicken eggs - 2 pieces;
• stewed beef - limit appetite to 200 grams of meat prepared in a salt-free manner;
• "Japanese" salad.

Day 4

Calorie content of daily meals: 1000 kcal.

Required Products:

• copy;
• carrots;
• hard cheese;
• chicken eggs;
• apples.

Breakfast:

• non-sugar black coffee.

Lunch:

• carrots - boiled, left to take the 3 larger roots;
• a little cheese - choose from hard varieties, limit it to 20 grams;
• raw chicken eggs - one is enough.

All the ingredients for the 4 day lunch, if desired, can be combined into one dish - a salad.

Dinner:

• apples - multiple fruits are allowed.

At this point, hunger won't be as strong as before. Satiety arises after small portions of food.

Day 5

Calorie content of daily meals: 800-1000 kcal.

Required Products:

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

Breakfast:

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

Lunch:

• fried fish - take about 350-400 grams, variety - anywhere;
• tomato juice - for a diet it would be more appropriate to use fresh, prepared yourself. Volume - not more than 200 grams.

Dinner:

• fruits - but in no case should you eat, especially before bedtime, grapes of any variety, or bananas. They will write off all the results that have been achieved so far.

Day 6

Calorie content of daily meals: 900-1100 kcal.

Required Products:

• copy;
• chicken fillets;
• raw cabbage;
• carrots;
• vegetable oil;
• chicken eggs.

Breakfast:

• non-sugar black coffee.

Lunch:

• chicken fillet - limit the portion to 500 g, take the meat without the skin. Boil in water without adding salt;
• salad - as of today, a traditional "Japanese" salad can be enhanced by adding grated raw carrots.

Dinner:

• chicken eggs - boiled 2 pieces;
• carrots (you can take large ones) - grate raw vegetables, season the salad with a little vegetable oil (maybe olive oil).

Day 7

Calorie content of daily meals: 700-800 kcal.

Required Products:

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

Breakfast:

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

Lunch:

• beef - boil about 200 grams. Do not use salt or other seasonings during cooking;
• fruits - on the last day of the diet, you can treat yourself to a lunch dessert. But don't forget the prohibition on using bananas and grapes.

Dinner:

On this dinner day, in return for endurance, you can choose any of the dinner options from previous days. For example, choose a version of the beef, egg and cabbage salad seasoned with olive oil.

This will end diets for some. For those who have opted for the longer version of Japanese women, the 7th day is just the equator of the work of changing oneself.

For those unfamiliar with counting calories, "Japanese" at first may seem like a rather difficult choice for weight loss. But the discomfort will be noticeable only for the first few days - then the body adapts to small portions of food, starts eating faster. After 5 days of a new diet in the body, the first stages of restructuring begin to speed up metabolism - the main goal of any diet is to lose excess weight, remove excess fluid, remove edema. To achieve the best results parallely with the diet, you can take an anti cellulite massage course.

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 adhere to all the recipes, by the end of the 13th day, about 10 kilograms and a volume of about 30 cm (sometimes more) will be lost.

What sets it apart from the 7 day option? In fact, it is a continuation of the light version of Japanese women. That is, you have to live the 7 days of "Japanese" life, and on the 8th day starting all over again, repeat the days from day one to day six.

Japanese diet for 14 days

The basis for the 14 day version of Japanese food is also the 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 adhere to the 7 day menu, and the second week to eat. according to the same program, but in the opposite order. This means that the eighth day diet will correspond to the last day's 7th day diet, on the ninth day - the 6th day's menu, on the tenth day - the 5th day's menu. . . 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 first day diet of the "Japanese woman" 7-day version.

Starting from the 8th day of dietary nutrition, the body activates the detoxification process, and thanks to the principle of salt-free nutrition at the intercellular level, excess fluid is removed, eliminating edema completely. It is important that the body by the second week of the diet is accustomed to the new metabolic rate. Thanks to this, even after switching to a normal diet (normal - this doesn't mean eating in the basin to go to sleep again, but you also don't have to live in a "hungry" mode) the body will not gain weight, on the contrary - fat will be burned as quickly as during the diet. . This amazing effect will last for about 2 years. But provided that diet is maintained properly. Those who have experienced work as "Japanese women" claim it a year later. After the diet, body weight continues to be adjusted downward. If you repeat "Japanese woman" again (but not earlier than six months after the first course), then within a year, practically without effort, it is quite possible to lose 20 kg of excess body weight.

Diet and salt

Have you ever wondered why nearly every more or less effective diet includes a taboo on salt? The problem is, according to experts,

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

And this is no more than a kilogram overweight. In addition to false overweight, due to salt, the weight accumulates not due to a layer of fat, but due to fluid stagnation, excessive consumption of salinity triggers other problems for humans. Even a few days of eating without salt can lower blood cholesterol levels and improve the condition of blood vessels.

Of course, it's impossible to completely remove salt from consumption, and it can't be done. But the "Japanese woman" menu contains products that already contain a certain amount of salt - sufficient for the normal functioning of the organs. Certain organic acids are found in some vegetables, fish, meat. It is impossible to eat canned vegetables, smoked meat, semi-finished products during the diet - all of them have quite a lot of table salt in their composition.

Green tea

In addition to the classic version of the Japanese diet, there are options on the menu where in addition to coffee it is recommended to use green tea. Many nutritionists consider this "Japanese lady" variation to be more beneficial to the body.

Given that the Japanese diet is based on a protein diet, it is important that green tea (especially its Japanese form) contains large reserves of protein, and in terms of nutritional value, this drink is not inferior to beans.

A second plus in favor of green tea is the presence of an antioxidant composition that protects the body from toxins and promotes the elimination of toxins.

Third, and perhaps most importantly for weight loss, green tea's unique chemical composition helps speed up metabolism by up to 4 percent (60 more calories burned daily than without green tea).

The Japanese Green Tea Diet lasts 2 weeks. The components are arguably the same as in the classic "Japanese" version, although it still has some excellent features.

Details of the Japanese Green Tea Diet Menu

Day 1 / Day 14

Breakfast:

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

Lunch:

• cabbage, boiled in butter - 300 g;
• boiled chicken eggs - 2 pcs. ;
• fresh apples - glass.

Dinner:

• vegetables in salad or steamed;
• boiled or steamed fish - 200 g.

Day 2 / Day 13

Breakfast:

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

Lunch:

• boiled or raw cabbage, seasoned with oil;
• boiled fish;
• green tea - glass.

Dinner:

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

Day 3 / Day 12

Breakfast:

• Japanese green tea - glass;
• diet cake.

Lunch:

• zucchini / boiled cauliflower;
• apples - 1 pc. ;
• green tea - glass.

Dinner:

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

Day 4 / Day 11

Breakfast:

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

Lunch:

• raw grated carrots with olive oil;
• chicken eggs;
• green tea without sugar.

Dinner:

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

Day 5 / Day 10

Breakfast:

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

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 pcs. ;
• Japanese green tea - glass.

Lunch:

• raw / boiled cabbage in olive oil;
• boiled chicken without skin - 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 (a hard variety) - 2 small pieces.

Lunch:

• boiled beef - 200 g;
• boiled / steamed vegetables;
• green tea without sugar - glass.

Dinner:

• fruit - anything;
• Japanese green tea - glass.

The effectiveness of this Japanese food variant is enhanced by the addition of green tea to the meal, and the variety and deliciousness of the menu makes it easy to withstand periods of food restriction. Repeat the diet - not earlier than a year later. And it is achieved in two weeks the results remain longer, in the future it is recommended to adhere to a healthy lifestyle, eliminate tobacco and limit alcohol portions, and pay attention to proper nutrition in everyday life.

Main course

Whichever Japanese diet you choose, one of them will have a traditional cabbage salad and stewed meat. This dish can be prepared in a number of ways. But remember that they are a part of food and the cooking process is a little different from cooking. ordinary food.

Making a Correct Japanese Salad:

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

Diet of 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, once again fill with water, turn on the heat.
5. Cook until tender without adding seasoning.

Tip: add onions, small carrots, and a little greenery to the water to enhance the flavor during cooking. Many people wonder how to replace beef in Japanese food. It is possible to include veal in the menu, which is easier to digest, but with it the chemical composition is the same as beef.

How are the products selected?

Almost all sources say that the list of allowed foods during the Japanese diet is special and should not be changed. So what's the secret to this special diet?

Copy. Many people start their day with this aromatic drink. A cup of ground black coffee serves as a traditional Japanese breakfast and meal.

What's the point?

Black coffee without sugar which has a refreshing effect helps the body wake up faster and start the calorie burning process. And because food intake is not provided by food in the morning, the body begins to produce energy by burning its reserves - subcutaneous fat.

You can diversify the flavor of your morning drink by adding vanilla, dark chocolate, or citrus fruit. Add additional ingredients in small doses.

Cabbage. Vegetables for this diet were not chosen by chance. Also, cabbage is one of the so-called “minus” calorie content (the body spends more energy on digestion than it receives).

What's the point?

Cabbage, white or Peking cabbage, has a strengthening effect on the walls of blood vessels, lowers cholesterol levels and cleanses the intestines. For people who are prone to bloating, it's better to boil a little cabbage before using it.

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 excellent 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. Best absorbed without added salt, which is essential for a salt-free diet.

Fish. It is known for its ability to expel poisons and poisons quickly. It is a valuable source of protein and amino acids. It affects the body as a preventive measure against stroke.

Fruit. Usually, during a diet, the amount of carbohydrates consumed should be drastically reduced. But it is absolutely undesirable to exclude them from food - they are an important source of energy. The body receives the "right" carbohydrates along with fruit. But from the diet it is better to exclude bananas and grapes, which contain a lot of sugar.

Diet Naomi Moriyama

It's hard not to believe the effectiveness of the Japanese diet, especially for those who decide to try it for themselves. But sooner or later, many people ask themselves: why is this diet called the "Japanese diet" when there is practically no menu? from traditional dishes to the Land of the Rising Sun. But there is an explanation for this. According to one of its versions, this original diet is a nutritionist development of the Japanese clinic "Yaelo".

But there is another version of "Japan", made by marketer Naomi Moriyama - in response to French woman Mireille Guiliano, author of "Why French Women Don't Get Fat. " In fact, according to research, the French are not at allthe thinnest in the world. The least fat people live in Japan - only 3 percent, while in France it's about 11% donuts, and in the US - more than 32%. So Naomi has put together the nutritional principles that are unique to her people and adapted them to her diet.

Food rules from the Land of the Rising Sun

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