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.
Being overweight nowadays many people call paying for an incredibly fast lifestyle. We are in a hurry to live, in a hurry to work, in a hurry to eat. . . Moreover, we often eat on the run and with that, as they say, God will send. And in the 21st century, God is sending us more and more burgers, hot dogs, burgers and soda. . . "What should we do? Don’t waste precious minutes for lunch at a restaurant or what? ! - to cook in the kitchen yourself when business is "burning"? "Here, they say, the whole successful world lives like this and nothing. " This excuse is used by a large number of people who lead an active lifestyle. And when your favorite jeans do not fit, when you need to buy a belt morelong, when between a seductive skirt that fits snugly and an ugly shapeless style with an elastic waistband, we choose the latter, then, of course, it's time to find a new excuse. this, of course, is not the result of improper food, but simply . . . a thick bone. Yes, yes, and there is nothing to do about it, a thick bone - it is so, very insidious. once it starts - everything, it is impossible to stop it.
Now let us turn our attention to Japan, a country with great opportunities, the highest level of technological development and an extraordinary pace of life. It seems that if one does not have time to pause for the right meals, it is just like the Japanese. But, surprisingly, you rarely meet "thick-skinned" among Japanese residents. . . Then what is the secret then?
The fact of the matter is that Japanese snacks are low-calorie, high-protein, almost fat-free 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 effective diet called the Japanese was created. In fact, there is virtually no food from traditional Japanese cuisine on the menu of this diet. But there is even more combination of proteins, fats and carbohydrates, in the amount needed exactly for the body to get 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 diet without salt for 14 days. Two weeks of proper "Japanese" food will help "thick bones" lose more than 10 kilograms of weight and effortlessly maintain the result for several years.
The essence of the Japanese diet
Those who decide to go "Japanese" will have to be patient and get away from their usual way of eating for two weeks. For many people, dieting may seem like a daunting task, but the effect will not be long in coming. But the amazing results will remain for several years. Just a two-week "Japanese" regimen - and ten pounds (sometimes even more - it all depends on the initial weight) as it was.
What is the main secret? Why is the Japanese diet for a week better than other nutritional systems for weight loss? In what wonderful way does it help to lose weight even for those who have tried many other diets on their own without result?
It all has to do with carefully selected products for the diet menu - they are combined in such a way as to speed up the metabolic process as much as possible. Therefore, it is so important to strictly adhere to all instructions, to eat only those shown, not to "improve" its other products, even if at first glance they seem to be completely interchangeable. It is also not recommended to change the menu days.
For many women, when choosing their diet, the level of its "hunger" is important, as not everyone is able to fight with the samurai will against their desires, especially the very old instinct of allliving beings - hunger. This is why the fact that the Japanese Two-Week Salt Diet is not a "hungry" diet. By sticking to it, you will not have to chew a cabbage for weeks and drink low-fat kefir, cursing yourself, your excess weight and those who came up with a diet. The Japanese woman's menu contains room for interesting and delicious recipes. This diet will especially please those whose breakfast usually consists of only coffee. And lovers of meat and fish will not see 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 diet with 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 fat reserves in joules. But it is important to remember something else: the diet of a Japanese woman will not saturate the body with the full spectrum of vitamins and minerals. Therefore, it is strictly forbidden to do a diet longer than expected (no more than 14 days), so as not to end 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. They will not only transmit the fabulous spirit of the Sun Land to the East, but will also learn how to eat slowly and in small pieces. By the way, this trick is known to many dieters. A quiet meal can deceive the body and make you feel full even after very small meals. This, in fact, should be taught by the Japanese diet for weight loss.
Types of Japanese Diet
The tremendous popularity of the Japanese diet among women all over the world has led to the emergence of several options for this weight loss system. In particular, diet options are known:
- Japanese diet without salt for 7 days;
- for 13 days (most commonly used diet);
- for 14 days (differs from previous 13-day diet by only one day);
- Japanese woman with green tea;
- The diet of Naomi Moriyama.
The Japanese diet menu for weight loss consists of foods with minimal calories, carbohydrates and without salt, spices, sugar and sweet cakes, as well as any alcohol, so the diet is considered strict. This contributes to the rapid breakdown of fat into body fat, as the body finds itself in a stressful situation and is forced to burn its fats and calories.
Diet menu for 7 days
The 7-day Japanese diet is at the same time an easy version of the traditional Japanese diet, but at the same time, the 7-day diet is the basis of the whole diet.
Expected results: 3-5 kilograms left in the past.
Disadvantage: the longevity of the result is not guaranteed, as the body has not yet had time to adapt to the new metabolic system.
Day 1
Caloric content of the daily diet: 700 kcal.
Products required:
- black brown;
- chicken eggs;
- fresh cabbage (Beijing cabbage / white cabbage);
- tomato juice (ideally freshly squeezed);
- low fat 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 are possible);
- "Japanese" salad - fresh cabbage and a little vegetable oil, no need to add salt;
- a glass of tomato juice.
Darka:
- steam fish - hake, cod, pollock are ideal (portion not more than 200 grams);
- Japanese salad.
Day 2
Caloric content of the daily diet: 1000 kcal.
Products required:
- coffee;
- scams;
- fish (fatty varieties);
- cabbage;
- vegetable oil;
- beef;
- kefir.
Breakfast:
- coffee;
- garlic - take a small one, weighing about 30 grams.
Lunch:
- fish, fried or boiled - for variety and extra consumption of fatty acids, it is better to give preference to catfish, salmon, half black poultry. In total, not more than 150 grams;
- "Japanese" salad.
Darka:
- beef - boil about 200 grams. Consume without salt;
- kefir - you can skim it, but not more than a 200 gram glass.
Day 3
Caloric content of the daily diet: 1000 kcal.
Products required:
- coffee;
- zucchini / parsnip;
- apples;
- chicken eggs;
- beef;
- cabbage;
- vegetable oil.
Breakfast:
- black coffee - don't forget about the sugar moratorium.
Lunch:
- zucchini (quite large) or parsnip root (also large) - coffee in vegetable oil (do not use flour or dough for frying, salt is also prohibited);
- apples - do not grab, it is advisable to limit yourself to one fruit.
Darka:
- boiled chicken eggs - 2 pieces;
- boiled beef - limit appetites to a 200 gram piece prepared in a salt-free way;
- "Japanese" salad.
Day 4
Caloric content of the daily diet: 1000 kcal.
Products required:
- coffee;
- carrot;
- hard cheese;
- chicken egg;
- apples.
Breakfast:
- sugar free black coffee.
Lunch:
- carrot - boil, it is allowed to take 3 larger roots;
- a little cheese - choose from strong varieties, limited to 20 grams;
- live chicken egg - one is enough.
All the ingredients of a 4-day lunch, if desired, can be combined into a single dish - salad.
Darka:
- apples - some fruits are allowed.
At this point, the feeling of hunger will no longer be as strong as before. Completeness comes after small portions of food.
Day 5
Caloric content of the daily diet: 800-1000 kcal.
Products required:
- carrots;
- lemon juice;
- sea fish;
- liquid;
- frutat.
Breakfast:
- carrots and lemon juice - grate vegetables and season with juice. You can not add sugar. Also excluded on this day from breakfast and coffee.
Lunch:
- fried fish - get about 350-400 grams, variety - any of the sea;
- tomato juice - for a diet, it would be more accurate to use fresh, self-prepared. Volume - no more than 200 grams.
Darka:
- fruit - but under no circumstances should you consume, especially at bedtime, grapes of any kind, or bananas. They will traverse all the results achieved so far.
Day 6
Caloric content of the daily diet: 900-1100 kcal.
Products required:
- coffee;
- chicken fillet;
- live cabbage;
- carrots;
- vegetable oil;
- chicken eggs.
Breakfast:
- sugar free black coffee.
Lunch:
- chicken fillet - limit portion to 500 g, get skinless meat. Boil in water without adding salt;
- salad - on this day, a traditional "Japanese" salad can be enhanced by adding raw grated carrots.
Darka:
- chicken eggs - boil 2 pieces;
- carrots (you can get a large one) - grill a raw vegetable, season the salad with a small amount of vegetable oil (maybe olive oil).
Day 7
Caloric content of the daily diet: 700-800 kcal.
Products required:
- tea;
- frutat;
- beef;
- eggs;
- cabbage;
- vegetable oil.
Breakfast:
- tea - it is advisable to choose good green choices, rich in beneficial antioxidants.
Lunch:
- beef - boil about 200 grams. Do not use salt or other spices during cooking; Fruits
- - on the last day of the diet, you can give yourself a lunch dessert. But do not forget about banning the use of bananas and grapes.
Darka:
On this dinner day, as a reward for endurance, you can choose any dinner option from the previous days. For example, choose a version of beef, egg and cabbage salad, seasoned with olive oil.
This will end the diet for some. For those who have chosen the longer versions of the Japanese woman, the 7th day is just the working equator to change themselves.
For those who are not used to eating by counting calories, the "Japanese" at first may seem like a rather difficult opportunity to lose weight. But the discomfort will be noticed only the first days - then the body adapts to small portions of food, begins to eat faster. After 5 days of a new diet in the body, the first stage of restructuring begins to accelerate metabolism - the main goal of any diet is to lose excess weight, excess fluid is removed, edema disappears. To achieve the best result in parallel with a 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 course for weight loss.
Predicted results. If you are ashamed to stick to all the recipes, at the end of the 13-day day, you will be missing about 10 kilograms and about 30 cm in volume (sometimes more).
How does it differ from the 7-day option? In fact, it's a sequel to the lightweight version of "Japanese Woman. "That is to say, you will have to go through 7 days of "Japanese" life, and on the 8th day you start all over again, repeating the days from the first to the sixth.
Japanese diet for 14 days
The basis for the 14-day version of the Japanese diet was also the 7-day menu, albeit with some nuances. The main difference from the previous two options is that in the first week you have to strictly adhere to the 7-day menu and the second week to eat according to the same program, but in reverse order. This means that the eighth day diet will correspond to the diet of the last 7 days, the ninth day - the menu of the 6th day, the tenth - 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, finish the last 14 days of the diet with the diet of the first day of the 7-day version of the "Japanese woman".
Starting from the 8th day of dietary nutrition, the body activates the detoxification process and thanks to the principle of food without salt at the intercellular level, excess fluid is removed, completely eliminating edema. Importantly it is important for the body to be in the second week of the diet getting used to the new metabolic rate. Thanks to this, even after switching to a normal diet (usual - this does not mean eating back in the ponds for the next sleep, but also you do not need to live in the "hungry" mode) the body will not gain weight, on the contrary-fat will burn just as fast as during the diet. This wonderful effect will last for about 2 years. But provided the diet was maintained correctly. Those who have already tried the work of a "Japanese woman" claim that for a year after completing the diet, the weight continues to adjust to the decline. If you repeat the "Japanese woman" again (but not earlier than six months after the first course), then within a year, practically without effort, it is really possible to get rid of 20 kg of excess weight.
Diet and salt
Have you ever wondered why almost any more or less effective diet includes 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 nothing more than a pound more in excess weight. In addition to excess weight, as thanks to salt, weight accumulates not due to the layer of fat, but due to fluid retention, excessive consumption of salt provokes other problems for people. 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 to completely eliminate salt from use and it cannot be done. But the menu of the "Japanese woman" contains products that already contain a certain amount of salts - enough for the normal functioning of the organs. In particular organic salts are found in some vegetables, fish, meat. You can not eat canned vegetables, smoked meats, semi-finished products during a diet - they all have a fairly large composition of table salt.
Green tea
In addition to the classic version of the Japanese diet, there is also an option in the menu of which instead of coffee it is recommended to use green tea. Many nutritionists consider this variation of the "Japanese woman" 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 its nutritional value, this drink does notis inferior to legumes.
The second plus in favor of green tea is the presence in the composition of antioxidants that protect the body from toxins and promote the elimination of toxins.
Third, and this is probably the most important thing for those who are losing weight, the unique chemical composition of green tea helps to speed up metabolism by 4 percent (60 calories are burned every day more than without green tea).Japanese green tea diet lasts 2 weeks. The components are practically the same as in the classic version of the "Japanese", although it still has some excellent features.
Detailed Japanese Diet Menu for Green Tea
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 pieces;
- apple - fresh glass.
Darka:
- salad or steamed vegetables;
- 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.
Darka:
- vegetable salad;
- boiled beef - 300 g;
- boiled chicken eggs - 2 pieces;
- Japanese green tea - glass.
Day 3 / Day 12
Breakfast:
- Japanese green tea - glass; Dietary cookies
- .
Lunch:
- zucchini / boiled cauliflower;
- apples - 1 piece;
- green tea - glass.
Darka:
- yellow-green vegetable salad;
- boiled beef;
- boiled chicken eggs - 2 pieces.
Day 4 / Day 11
Breakfast:
- Japanese green tea - glass;
- fat-free cottage cheese - 150 g.
Lunch:
- raw grated carrots with olive oil;
- chicken egg;
- green tea without sugar.
Darka:
- 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.
Darka:
- green vegetable salad;
- hard cheese - 2 pieces;
- green tea - glass.
Day 6 / Day 9
Breakfast:
- rye flour croutons - 2 pieces;
- Japanese green tea - glass.
Lunch:
- raw cabbage / boiled in olive oil;
- boiled skinless chicken - 400 g;
- Japanese tea - glass.
Darka:
- carrots (boiled / raw);
- boiled eggs - 2 pieces;
- green tea without dessert.
Day 7 / Day 8
Breakfast:
- Japanese tea - glass; cheese
- (any of the strong varieties) - 2 small pieces.
Lunch:
- boiled beef - 200 g;
- boiled / steamed vegetables;
- sugar-free green tea - glass.
Darka:
- fruits - any;
- Japanese green tea - glass.
The effectiveness of this Japanese diet variant is enhanced by the addition of green tea to the diet, and the variety and deliciousness of the menu makes it easy to endure the period of food restrictions. Repeat the diet - no earlier than one year later. And so it came to two weeks the results remained longer, in the future it is advised to adhere to a healthy lifestyle, eliminate smoking and limit the portions of alcohol and observe proper nutrition in daily life.
Main dishes
Whichever Japanese diet you choose, each one will have a traditional cabbage salad and boiled meat. These dishes can be prepared in different ways. But remember that they are part of the diet and the cooking process is slightly different from cooking. regular meals.
Making the right Japanese salad:
- Get raw or lightly cooked cabbage (common cabbage or Beijing cabbage).
- Wait finely.
- Squeeze out excess moisture lightly.
- Make the prepared salad dressing with olive or sesame oil.
- Stir and let bake.
Boiled meat diet
- Prepare meat. If it is chicken, remove the skin. Peel a squash, grate it and squeeze the juice.
- Rinse thoroughly with cold water.
- Put the meat in a saucepan, cover with very cold water.
- Once it boils, drain the water, rinse the meat and, again filling it with water, put it on the fire.
- Cook until softened without adding spices.
Tip: add an onion, a little carrot and a little greenery to the water to improve the taste during cooking. Many people wonder how to replace beef in the Japanese diet. It is permissible to add fresh beef 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 during 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 aromatic drink. A cup of ground coffee serves as a traditional breakfast and in the Japanese diet.
What is the use?
Sugar-free black coffee, which has an invigorating effect, helps the body wake up faster and start the process of burning calories. And since food intake is not provided by the morning diet, the body begins to produce energy by burning its own reserves - subcutaneous fat.
You can diversify the taste of your morning drinks 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 the so-called "minus" calorie content (the body expends more energy on its digestion than it receives).
What is the use?
Cabbage, white or Peking cabbage, has a strengthening effect on the walls of blood vessels, lowers cholesterol levels and cleanses the intestines. For people prone to intestinal enlargement, it is best to boil the cabbage just before use.
Olive oil. A teaspoon of oil added to lettuce 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, fats and carbohydrates, as well as many vitamins and minerals.
Tomato juice. Nutritionists call it one of the healthiest. The unique chemical composition of tomatoes prevents cardiovascular and oncological diseases, accelerates metabolic processes in the body, improves mood and has a beneficial effect on the nervous system. It is better absorbed without added salt, which is especially important for a salt-free diet.
Fish. Known for the ability to quickly remove toxins and toxins. It is a valuable source of protein and amino acids. Affects the body as a preventive measure against strokes.
Fruit. Usually, during a diet, the amount of carbohydrates consumed should be drastically reduced. But it is completely undesirable to exclude them from the diet - they are an important source of energy. The body receives "correct" carbohydrates along with fruits. But it is better to exclude from the diet bananas and grapes, which contain a lot of sugar.
The diet of Naomi Moriyama
It's hard not to believe in the effectiveness of the Japanese diet, especially for those who nevertheless decided to try it for 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 to the Land of the Sun in the East. But there is an explanation for this. According to one version, this original diet is the development of nutritionists of the Japanese clinic "Yaelo".
But there is another version of "The Japanese", created by trader Naomi Moriyama - in response to Frenchwoman Mireille Guiliano, author of Why French Women Do Not Gain Fat. In fact, according to research, the French are by no means the thinnest in the world. Less obese people live in Japan - only 3 percent, while in France there are about 11% donuts, and in the US - more than 32%. So Naomi has gathered the nutritional principles that are typical of her people and has adapted them to a diet.Rules of food from the Land of the Sun in the East
Easterners eat almost 100 different types of food in a week, the total calorie content of which is more than a quarter lower than, for example, the weekly calorie intake in America. And the only secret of Japanese harmony lies in one simple rule: fill your stomach 80 percent.