Japanese diet

The

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

Being overweight nowadays many people demand payment for an incredibly fast lifestyle. We are in a hurry to live, we rush to work, we rush to eat. . . Moreover, we often eat while running away, and what God will send, as they say. And in the 21st century, God brings us more and more burgers, hot dogs, cheeseburgers and soda. . . "What to do? Don't waste precious minutes for lunch in a restaurant or what? - cooking on your own in the kitchen when it "burns"? They say here, the whole successful world lives like this and nothing. "This excuse is part of the people who lead a great interactive lifestyle. When your favorite jeans don't fit, you need to get a longer belt, between a seductive skirt that fits tightly at the waist and an ugly shapeless style with elastic bands, we choose the latter, then, of course. It's time to come up with a new excuse. Actually, actually - all of this is of course not a result of malnutrition, just… a thick bone. Yeah, yeah, and there's nothing to do with it, a thick bone - very, very insidious. it doesn't start to grow - it's impossible to stop everything.

Let us now turn our attention to Japan, the land of tremendous opportunity, the highest level of technological development and an incredible pace of life. It turns out that if someone doesn't have time to take a break for the right meal, it's just like the Japanese. However, surprisingly, you rarely encounter "thick-boned" amongst the inhabitants of Japan. . . So what's the secret?

The truth is that Japanese snacks are low in calories, rich in protein, almost devoid of fat and "bad" carbohydrates. The basic principle of the Eastern food tradition is to be moderate. This 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 balanced and highly effective diet called Japanese was created. In fact, there is almost no traditional Japanese cuisine on the menu of this diet. But there is more that proteins, fats, and carbohydrates combine in the amount needed to get what the body needs, without also causing the bone to "thicken". There are several diet options, but the most popular is the 14-day Japanese salt-free diet. Proper "Japanese" nutrition for two weeks 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 decide to become "Japanese" must be patient and avoid their usual eating habits for two weeks. For many, diet may seem like an extremely daunting challenge, but the effect won't last long. But wonderful results will remain for several years. Just like a "Japanese" regimen of two weeks - and a dozen kilograms (sometimes even more - it all depends on starting weight).

So what's the real secret? Why is a Japanese one week diet better than other weight loss nutrition systems? Is there a great way to lose weight, even for those who have tried many other diets on themselves?

It's all about carefully selected products for the diet menu - combined to maximize the metabolic process. Therefore, it is very important to strictly follow all instructions, eat only the prescribed, not "cure". other products, even if they seem completely interchangeable at first glance. Changing the menu days is also not recommended.

For many women, when choosing their diet, the level of "hunger" is important, because not everyone can fight against their own desires, especially the old instinct of all living beings, by the will of the samurai. So the truth is that the two-week Japanese salt-free diet is not a "hungry" diet. Sticking to this, you won't have to chew a cabbage for weeks and drink low-fat kefir, cursing yourself, your overweight, and dieters. The menu of the Japanese woman includes: place for interesting and delicious recipes. This diet will especially appeal to those whose breakfast usually consists of only coffee. And meat and fish lovers will not see anything difficult. 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, which are minimized in the daily diet, force you to lose weight faster - when it needs energy, the body begins to process its fat reserves in joules. But it is important to remember something else: the diet of a Japanese woman will not allow the body to be saturated with its full range of vitamins and minerals. Therefore, it is strictly forbidden to diet for 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 true Japanese, you can try Japanese chopsticks instead of traditional forks and spoons for Europeans. They will not only convey the wonderful spirit of the Land of the Rising Sun, but will also teach them to eat slowly and in small pieces. By the way, this trick is known to many dietary supporters. A slow meal can deceive the body and make you feel full even after very small meals. Actually, this 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 given rise to several options for this system for weight loss. Dietary options are particularly known:

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

Supporters of each of these techniques call their favorite version the "real" Japanese woman. Moreover, many mines have already been broken in disputes over the authorship of the diet. Some of them are that Japanese nutritionists invented it, others that this system has nothing to do with the East. Whoever 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

Japanese diet's weight loss menu consists of foods with a minimum calorie, carbohydrate content and no salt, spices, sugar and sweet candy, and any alcohol, so the diet is considered strict. This contributes to the rapid breakdown of fats in body fat, as the body finds itself in a stressful situation and has to burn its own fat and calories.

7 day diet menu

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

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

Disadvantage: The longevity of the result is not guaranteed, as the body does not yet have 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 (Beijing cabbage / white cabbage);
• tomato juice (ideally freshly squeezed);
• low-fat fish.

Breakfast:

• black coffee - it's better to opt for espresso, but it's better to forget sugar.

Lunch:

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

Dinner:

• steamed fish - hake, cod, pollock are ideal (portions are not more than 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 grain weighing about 30 grams.

Lunch:

• fish, fried or boiled - for a variety and additional consumption of fatty acids, it is better to prefer catfish, salmon, black flounder. Not more than 150 grams in total;
• "Japanese" salad.

Dinner:

• beef - boil about 200 grams. Consume without salt;
• kefir - you can make it lean, but it can't exceed a 200 gram glass

Day 3

Calorie content of the daily diet: 1000 kcal.

Required Products:

• coffee;
• pumpkin / parsnips;
• apple;
• chicken eggs;
• beef;
• cabbage;
• vegetable oil.

Breakfast:

Don't forget the

• black coffee - sugar moratorium.

Lunch:

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

Dinner:

• boiled chicken egg - 2 pieces;
• boiled beef - limit the 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 eggs;
• apple.

Breakfast:

• black coffee without sugar.

Lunch:

• carrot - boil, it is allowed to take 3 large roots;
• some cheese - choose from hard varieties, limit yourself to 20 grams;
• raw chicken egg - one is enough.

All the ingredients of a 4-day lunch can be combined into a single plate - salad, if desired.

Dinner:

• apple - several fruits are allowed.

At this point, the feeling of hunger will no longer be as strong as it used to be. Satiety comes after small portions of food.

5th Day

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

Required Products:

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

Breakfast:

• carrot and lemon juice - grate the vegetable and season it. You cannot add sugar. Also on this day is excluded from breakfast and coffee.

Lunch:

• fried fish - take about 350-400 grams, various - any from the sea;
• tomato juice - For a diet, it is better to use fresh, self-prepared. Volume - not more than 200 grams.

Dinner:

• fruits - but in no case should you consume grapes or bananas of any kind, especially before going to bed. They will highlight all results so far.

Day 6

Calorie content of the daily diet: 900-1100 kcal.

Required Products:

• coffee;
• chicken fillet;
• raw cabbage;
• carrot;
• vegetable oil;
• chicken egg.

Breakfast:

• black coffee without sugar.

Lunch:

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

Dinner:

• chicken egg - boil 2 parts;
• carrots (you can have a large one) - grate a raw vegetable, season the salad with a small amount of vegetable oil (maybe olive oil).

7th Day

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

Required Products:

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

Breakfast:

• tea - it is recommended to choose good varieties of green, rich in beneficial 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 dessert. However, do not forget about the ban on bananas and grapes.

Dinner:

For dinner today, you can choose any dinner option from previous days as a stamina reward. For example, choose beef with olive oil, eggs, and coleslaw.

This will end the diet for some. For those who choose longer versions of the Japanese woman, day 7 is just the equator of self-change work.

For those who are not used to eating by counting calories, "Japanese" may seem like a very difficult option to lose weight at first. But the discomfort is only noticeable for the first few days - then the body adapts to small portions of food, it starts to eat faster. After 5 days of a new diet in the body, the first stage of restructuring begins to speed up metabolism - the main goal of any diet is to lose excess weight, excess fluid is excreted, edema disappears. You can take anti-cellulite massage sessions with the diet in parallel to achieve the best results.

13-day Japanese diet

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

Projected results. If you are embarrassed to comply with all prescriptions, you will be missing about 10 kilograms and about 30 cm (sometimes more) in volume at the end of the 13-day day.

How is

different from the 7-day option? In fact, this is a continuation of the lighter version of "Japanese woman". So, you will have to go through 7 days of "Japanese" life and start over on day 8, the days from day one to six will repeat.

14-day Japanese diet

The basis of the 14-day version of the Japanese diet was the 7-day menu, albeit with some nuances. The main difference from the previous two options is that you must strictly adhere to the 7-day menu in the first week and eat in the second week. according to the same schedule, but in reverse order. This means that the diet of the eighth day will correspond to the diet of the last day of the 7th day, on the ninth day - the 6th day's menu, the tenth - the 5th day's menu. . . And according to this principle, continue until the end of day two weeks. As a result, end the last 14 days of the diet on the first day's diet of the 7-day version of the "Japanese woman".

From the 8th day of dieting, the body activates the detoxification process and completely eliminates edema by removing excess fluid thanks to the salt-free nutrition principle at the intercellular level. It is important that the body is in the second week of the diet. gets used to the new metabolic rate. In this way, even after switching to a normal diet (normal - this does not mean eating again in the basins for the upcoming sleep, you also do not need to live in "starvation" 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 the diet is followed correctly. Those who have already experienced the business of a "Japanese woman", a year later, the weight continues to adjust downwards with the completion of the diet. If you repeat the "Japanese woman" again (but not six months after the first course), then it is really possible to lose 20 kg of excess weight in a year, with almost no effort.

Diet and salt

Have you ever wondered why nearly every effective diet contains a taboo on salt? The thing is, according to experts

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

And that's no more than a kilogram for extra pounds. In addition to the wrong excess weight, excessive consumption of salinity causes other problems for humans, as the weight accumulates not from the fat layer, but due to the stagnation of the fluid, thanks to salt. Even a few days of salt-free meals can lower blood cholesterol levels and improve the condition of blood vessels.

Of course it is impossible and cannot be done to completely eliminate salt from consumption. But the "Japanese woman" menu contains products with a certain amount of salt that is sufficient for the normal functioning of the organs. Especially organic, some vegetables, fish, meat contain salt. 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 a recommended option on the menu to use green tea instead of coffee. Many nutritionists consider this variation of the "Japanese woman" to be more beneficial for the body.

Considering that the Japanese diet is based on a protein diet, it is important that green tea (especially the Japanese form) contains a large amount of protein reserves and is not inferior to legumes in terms of nutritional value.

The second advantage of green tea is the presence in the composition of antioxidants that protect the body from toxins and support the removal of toxins.

Third, and this is probably the most important thing for those who lose weight, the unique chemical composition of green tea helps speed up the metabolism by 4 percent (without green tea, 60 calories more per day are burned).

The

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

Detailed Japanese Green Tea Diet Menu

Day 1 / Day 14

Breakfast:

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

Lunch:

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

Dinner:

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

Day 2 / Day 13

Breakfast:

• green tea - glass;
• hard cheese - 2 pcs. ;
• 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 pieces;
• Japanese green tea - glass.

Day 3 / Day 12

Breakfast:

• Japanese green tea - glass;
• diet cookies.

Lunch:

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

Dinner:

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

4th Day / 11th Day

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).

5th Day / 10th Day

Breakfast:

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

Lunch:

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

Dinner:

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

6th Day / 9th Day

Breakfast:

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

Lunch:

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

Dinner:

• carrots (boiled / raw);
• hard-boiled eggs - 2 pieces;
• green tea without sugar.

7th Day / 8th Day

Breakfast:

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

Lunch:

• boiled beef - 200 gr;
• boiled / steamed vegetables;
• green tea without sugar - 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 flavor of the menu makes it easier to convey the duration of food restrictions. Repeat the diet - no later than a year later. And so he succeeded in two weeks, the results remained longer, in the future it is recommended to adhere to a healthy lifestyle, give up tobacco and limit the portions of alcohol, and observe the right diet in everyday life.

Main courses

Whatever Japanese diet you choose, anyone will have traditional coleslaw 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 little different than cooking. ordinary food.

Making the Right Japanese Salad:

1. Buy raw or undercooked cabbage (regular cabbage or Beijing cabbage).
2. Chop finely.
3. Easily squeeze out excess moisture.
4. Season the prepared salad base 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 veal or beef from the film.
2. Rinse thoroughly with cold water.
3. Put the meat in a pan, cover with very cold water.
4. After boiling, drain the water, rinse the meat, refill it with water and set it on fire.
5. Cook until soft without adding spices.

Tip: Add an onion, a small carrot and some greens to the water to improve the taste while cooking. Many people wonder how to replace beef in the Japanese diet. Young beef can be added to the menu, which is easier to digest, but with the same chemical composition as beef.

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. So what is the secret of this special diet?

Coffee. Many people start their day with this aromatic drink. A cup of black ground coffee is used as a traditional breakfast and in the Japanese diet.

What's the use?

Unsweetened black coffee with a revitalizing effect helps the body wake up faster and start the calorie burning process. Since dietary intake is not provided in the morning, the body starts to produce energy by burning. own reserves - subcutaneous fat.

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

Cabbage. This vegetable for the diet was not chosen by chance. In addition, cabbage is one of the vegetables with "minus" calorie content (the body consumes more energy than it takes for digestion).

What's the use?

Cabbage, white or Beijing cabbage has a strengthening effect on the walls of blood vessels, lowers cholesterol levels and cleans the intestines. For people prone to intestinal upset, it is better to boil the cabbage a little before using it.

Olive oil. A teaspoon of oil added to 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 protein, fat and carbohydrates, as well as many vitamins and minerals.

Tomato juice. Nutritionists call this 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 adding salt, which is especially important for a salt-free diet.

Fish. It is 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 bumps.

Fruit. Generally, the amount of carbohydrates consumed during a diet should be greatly reduced. But excluding it from the diet is completely undesirable - they are an important source of energy. The body gets the "right" carbohydrates with fruits. But from the diet it is better to exclude bananas and grapes that contain a lot of sugar.

Naomi Moriyama's Diet

Not believing in the effectiveness of the Japanese diet, especially for those who decide to try it on their own. But sooner or later, many people ask themselves: Why is this diet called the "Japanese diet" if there is practically nothing on the menu? Traditional food for the Land of the Rising Sun. However, there is an explanation for this. According to one of the editions, this original diet is the development of nutritionists of the Japanese clinic "Yaelo".

However, there is another version of "Japanese", created by marketer Naomi Moriyama as a response to the French Mireille Guiliano, author of "Why Don't French Women Get Fat". In fact, according to research, the French are not the weakest in the world. The least obese people live in Japan - only 3 percent, France has about 11% donuts, and more than 32% in the US. Naomi gathered the nutritional guidelines unique to her people and adapted them to a diet.

Food rules from the Land of the Rising Sun

People living in the East consume almost 100 different types of food in a week; its total calorie content is, for example, less than a quarter of the weekly calorie dose in Americans. And the only secret to Japanese harmony lies in one simple rule: fill the stomach 80 percent.