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 today, many people call paying for an incredibly fast lifestyle. We are in a hurry to live, hurry to work, hurry to eat. . . In addition, we often eat with running and whatever, as they say, God commands. And in the 21st century, God increasingly sends us hamburgers, hot dogs, cheeseburgers and soda. . . "What to do? Don't waste precious minutes to have lunch at a restaurant or what? ! - cook alone in the kitchen when the business is “on fire”? Here, they say, the successful world lives like that and nothing. "This excuse is used by a large part of people who lead an active lifestyle. And when your favorite jeans don’t fit, when you have to buy a longer belt, when between a seductive skirt that fits tightly at the waist and augly and misshapen style with a rubber band, we chose the second, so, of course, it's time to invent a new excuse. Well, in reality - all of this, of course, is not the result of inadequate nutrition, but simply . . . a boneYes, yes, and there is nothing to be done about it, a thick bone - it is so, very insidious. And once it starts to grow - everything, it’s impossible to stop it.
Now let's turn our attention to Japan, a land of immense opportunities, the highest level of technological development and an incredible pace of life. It seems that if someone doesn't have time to take a break for the right meals, it's just like the Japanese. But surprisingly, you rarely find "thick bones" among the inhabitants of Japan. . . So, what's the secret?
The fact is that Japanese snacks are low-calorie foods, rich in proteins, almost devoid of fat and "bad" carbohydrates. And the basic principle of the eastern food tradition is moderation. That is why Japanese cuisine is considered one of the healthiest foods for the body.
Taking into account the peculiarities of the Eastern nutritional tradition, a balanced and extremely effective diet called Japanese was created. In fact, there are practically no traditional Japanese cuisine on the menu of this diet. But it has more of the union of proteins, fats and carbohydrates, in the amount needed exactly so that the body receives everything it needs without causing, at the same time, "thickening" of the bone. There are several diet options, but the most popular is the 14-day Japanese salt-free diet. Two weeks of adequate "Japanese" nutrition will help "thick bones" lose more weight than 10 pounds and keep the result effortless for several years.
The essence of the Japanese diet
Those who decide to become "Japanese" will have to be patient and stop eating for two weeks. For many, the diet may seem like a very difficult challenge, but the effect won't be long in coming. But the surprising results will remain for many years. Just a two-week "Japanese woman" regime - and ten kilograms (sometimes even more - everything depends on the initial weight), so to speak.
So what's the main secret? Why is the Japanese diet for a week better than other nutritional systems for weight loss? How wonderful does it help to lose weight, even for those who have tried many other diets on themselves without success?
These are carefully selected products for the diet menu - they are combined in order to speed up the metabolic process as much as possible. Therefore, it is so important to strictly follow all instructions, to eat only what is indicated, not to "improve" your other products, even if at first it seems that they are completely interchangeable. It is also not recommended to change the days of the menu.
For many women, when choosing their diet, the level of their "hunger" is important, as not everyone can fight with the samurai's willpower against their own desires, especially the ancient instinct of all beingsalive - hunger. That is why the fact that the two-week Japanese salt-free diet is not a "starvation" diet. Following that, you won't have to chew a cabbage for weeks and drink low-fat kefir, cursing yourself, your overweight and those on a diet. The Japanese woman's menu contains a place for interesting and delicious recipes. This diet will have a special appeal for those whose breakfast usually consists only of coffee. And meat and fish lovers will see nothing difficult about 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 and fiber diet. Carbohydrates, reduced to a minimum in the daily diet, force you to lose weight faster - with the need for energy, the body begins to process its own fat reserves in joules. But it is important to remember something else: a Japanese woman's diet does not saturate the body with the full spectrum 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 real Japanese, try Japanese toothpicks instead of the traditional European forks and spoons. They not only convey the fabulous 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 dieters. A relaxed meal can trick your body and make you feel satisfied, even after very small meals. This, in fact, should be taught by the Japanese weight loss diet.
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 weight loss system. In particular, diet options are known:
- Japanese diet without salt for 7 days;
- for 13 days (the most commonly used diet);
- for 14 days (differs from the previous 13-day diet for only one day);
- Japanese woman with green tea;
- Naomi Moriyama's diet.
Proponents of each of these techniques call their favorite version of a "real" Japanese woman. In addition, many mines have already been broken in disputes over the authorship of the diet. Some argue that Japanese nutritionists invented it, others argue 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 across the planet.
The Japanese diet menu for weight loss consists of foods with a minimum content of calories, carbohydrates and without salt, spices, sugar and sweets, in addition to any alcohol, so the diet is considered strict. This contributes to the rapid breakdown of fat into body fat, as the body is in a stressful situation and is forced to burn its own fats and calories.
7-day diet menu
The Japanese 7-day diet is a light 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 kg remaining 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.
Required products:
- black coffee;
- chicken eggs;
- fresh cabbage (Peking cabbage / white cabbage);
- tomato juice (preferably freshly squeezed);
- fish with a low fat content.
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, without adding salt;
- a glass of tomato juice.
Dinner:
- steamed fish - hake, cod, julienne are ideal (portion not exceeding 200 grams);
- Japanese salad.
Day 2
Caloric content of the daily diet: 1000 kcal.
Required products:
- coffee;
- rusks;
- fish (fatty varieties);
- cabbage;
- vegetable oil; meat
- ;
- kefir.
Breakfast:
- coffee;
- Rusks - take a small one, weighing about 30 grams.
Lunch:
- fish, fried or stew - for variety and additional consumption of fatty acids, it is better to give preference to catfish, salmon, black sole. In total, no more than 150 grams;
- "Japanese" salad.
Dinner:
- meat - boil about 200 grams. Consume without salt;
- kefir - you can rub it, but not more than a 200 gram glass.
Day 3
Caloric content of the daily diet: 1000 kcal.
Required products:
- coffee;
- courgette / parsnip;
- apple;
- chicken eggs;
- cabbage;
- vegetable oil.
Breakfast:
- black coffee - don't forget the sugar moratorium.
Lunch:
- zucchini (large enough) or parsnip root (also large) - brown in vegetable oil (do not use flour or pasta to fry, salt is also prohibited);
- apple - don't get carried away, it is advisable to limit yourself to one fruit.
Dinner:
- boiled chicken eggs - 2 pieces;
- Cooked veal - limits your appetite to a 200 gram piece prepared without salt;
- "Japanese" salad.
Day 4
Caloric content of the daily diet: 1000 kcal.
Required products:
- coffee; carrot
- ;
- hard cheese;
- chicken egg;
- apples.
Breakfast:
- black coffee without sugar.
Lunch:
- carrots - boil, you can take 3 larger roots;
- a little cheese - choose between hard varieties, limit yourself to 20 grams;
- raw chicken egg - one is enough.
All the ingredients of a 4-day lunch, if desired, can be combined into a single dish - salad.
Dinner:
- apples - various fruits are allowed.
At this point, the feeling of hunger will not be as strong as before. Fullness comes after small portions of food.
Day 5
Caloric content of the daily diet: 800-1000 kcal.
Required products:
- carrots;
- lemon juice;
- sea fish;
- juice;
- fruits.
Breakfast:
- carrots and lemon juice - grate the vegetables and season with the juice. You cannot add sugar. Also excluded on this day for breakfast and coffee.
Lunch:
- fried fish - take about 350-400 grams, variety - any of the sea;
- tomato juice - for a diet, it would be more correct to use fresh, prepared yourselfVolume - no more than 200 grams.
Dinner:
- fruits - but in no case should you consume, especially before bed, grapes of any variety or bananas. They will cross out all the results achieved so far.
Day 6
Caloric content of the daily diet: 900-1100 kcal.
Required products:
- coffee;
- chicken fillet;
- raw cabbage;
- carrots;
- vegetable oil;
- chicken eggs.
Breakfast:
- black coffee without sugar.
Lunch:
- Chicken fillet - limit the portion to 500 g, eat skinless meat. Boil in water without adding salt; Salad
- - On this day, a traditional "Japanese" salad can be improved by adding grated raw carrots.
Dinner:
- chicken eggs - boil 2 pieces;
- carrots (you can get a big one) - grate 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.
Required products:
- tea
- ;
- fruits; bovine meat;
- eggs;
- cabbage;
- vegetable oil.
Breakfast:
- Tea
- - it is advisable to opt for good varieties of greens, rich in beneficial antioxidants.
Lunch:
- beef - boil about a piece of 200 grams. Do not use salt or other spices during cooking;
- fruits - on the last day of the diet, you can enjoy a dessert for lunch. But don't forget the ban on using bananas and grapes.
Dinner:
On this day for dinner, as a reward for resistance, you can choose any dinner option from the previous days. For example, opt for a version of meat, egg and cabbage salad seasoned with olive oil.
This will end some people's diet. For those who chose the longer versions of the Japanese, the 7th day is just the equator of the work of change.
For those who are not used to eating counting calories, "Japanese" at first may seem like a very difficult option to lose weight. But the discomfort will be noticeable only in the first few days - so the body adapts to small portions of food, starts to eat faster. After 5 days of a new diet in the body, the first phase of restructuring begins to accelerate the metabolism - the main objective of any diet is to lose excess weight, the excess fluid is removed, the 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 Japanese 13-day diet is the most popular. This version is considered a complete course to lose weight.
Expected results. If you are ashamed to follow all the prescriptions, at the end of the 13-day day, you will lose about 10 kilos and about 30 cm in volume (sometimes more).
What is the difference between the 7-day option? In fact, this is a continuation of the light version of the "Japanese woman". In other words, you will have to go through 7 days of “Japanese” life, and on the 8th day start all over again, repeating 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 two previous options is that in the first week you need to strictly follow the 7-day menu, and in the second week to eat according to the same program, but in the opposite order. This means that the diet of the eighth day will correspond to the diet of the last day of the 7th day, of the ninth day - the menu of the 6th day, of the tenth - the menu of the 5th day. . . And according to this principle, continue until the end of the second week. As a result, end the last 14 days of the diet with the first day diet of the 7-day version of the "Japanese woman".
From the 8th day of dietary nutrition, the detoxification process is activated in the body and, due to the principle of unsalted nutrition, excess fluid is removed at the intercellular level, completely eliminating the edema. It is important that corpose gets used to the new metabolic rate in the second week of the diet. Thanks to this, even after switching to a regular diet (normal - this does not mean eating again in bowls for the next sleep, but you also don't have to live in "starvation" mode) the body will not gain weight, on the contrary -the fat will be burned as quickly as during the diet. This wonderful effect will last for about 2 years. But as long as the diet was maintained properly. Anyone who has experienced the work of a "Japanese" claim that for a year after the completion of the diet, the weight continues to be adjusted downward. If you repeat the "Japanese woman" again (but not before six months after the first course), then in a year, virtually effortlessly, it is really possible to get rid of 20 kg of excess weight.
Diet and salt
Have you ever wondered why almost all more or less effective diets include the salt taboo? The point is that, according to experts,
1 gram of salt retains an entire liter of fluid in the body.
And that is nothing more than an extra kilo for being overweight. In addition to the false excess weight, since thanks to salt the weight is accumulated not by the fat layer, but by the stagnation of fluids, the excessive consumption of salinity causes other problems for the human being. Even a few days of unsalted meals can reduce blood cholesterol levels and improve the condition of blood vessels.
Of course, it is impossible to completely eliminate salt from consumption, and this cannot be done. But the “Japanese woman” menu contains products that already contain a certain amount of salts - enough for the normal functioning of the organs. In particular organic salt is found in some vegetables, fish, meats. It is impossible to eat canned vegetables, smoked meats, semi-finished products during a diet - they all have quite a large amount of table salt in their composition.
Green tea
In addition to the classic version of the Japanese diet, there is also an option on the menu that instead of coffee it is recommended to use green tea. Many nutritionists consider this variation of the "Japanese woman" more beneficial to the body.
Considering that the Japanese diet is based on protein, it is important that green tea (in particular its Japanese form) contains large reserves of protein and, in terms of nutritional value, this drink is not inferior to legumes.
The second advantage 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.
Thirdly, and this is probably the most important thing for those who lose weight, the unique chemical composition of green tea helps to speed up metabolism by 4 percent (60 calories are burned more daily than without green tea).
The Japanese green tea diet lasts 2 weeks. The components are practically the same as the classic version of "Japanese", although there are still some excellent features.
Detailed Japanese green tea diet menu
Day 1 / Day 14
Breakfast:
- green tea - cup;
- fat-free cottage cheese - 150 g.
Lunch:
- boiled cabbage with butter - 300 g;
- boiled chicken eggs - 2 pcs. ;
- fresh apple - glass.
Dinner:
- vegetables in salad or steamed;
- fish cooked or steamed - 200 g.
Day 2 / Day 13
Breakfast:
- green tea - cup;
- hard cheese - 2 pieces;
- toast or diet cookies.
Lunch:
- cooked or raw cabbage, seasoned with oil;
- cooked fish;
- green tea - cup.
Dinner:
- vegetable salad;
- Cooked veal - 300 g;
- boiled chicken egg - 2 pcs. ;
- Japanese green tea - cup.
Day 3 / Day 12
Breakfast:
- Japanese green tea - cup;
- diet cookies.
Lunch:
- zucchini / cooked cauliflower;
- apple - 1 pc. ;
- green tea - cup.
Dinner:
- yellow-green vegetable salad;
- cooked veal;
- boiled chicken eggs - 2 pcs.
Day 4 / Day 11
Breakfast:
- Japanese green tea - cup;
- fat-free cottage cheese - 150 g.
Lunch:
- raw grated carrots with olive oil;
- chicken egg;
- green tea without sugar.
Dinner:
- green tea;
- fruits (not grapes and bananas).
Day 5 / Day 10
Breakfast:
- green tea - cup;
- croutons with jam - 2 pcs.
Lunch:
- cooked fish - 200 g;
- tomato juice - glass.
Dinner:
- green vegetable salad;
- hard cheese - 2 pieces;
- green tea - cup.
Day 6 / Day 9
Breakfast:
- rye flour croutons - 2 pcs. ;
- Japanese green tea - cup.
Lunch:
- raw / cooked cabbage with olive oil;
- skinless cooked chicken - 400 g;
- Japanese tea - cup.
Dinner:
- carrots (cooked / raw);
- boiled eggs - 2 pcs. ;
- green tea without sugar.
Day 7 / Day 8
Breakfast:
- Japanese tea - cup; Cheese
- (any of the hard varieties) - 2 small pieces.
Lunch:
- Cooked veal - 200 g;
- steamed / steamed vegetables;
- green tea without sugar - cup.
Dinner:
- fruits - any;
- Japanese green tea - cup.
The effectiveness of this variant of the Japanese diet is increased by adding green tea to the diet, and the variety and flavor of the menu makes it easier to withstand the period of dietary restrictions. Repeat the diet - not before a year later. And this was achieved in two weeks, the results remained longer, in the future it is advisable to adhere to a healthy lifestyle, eliminate tobacco and limit the portions of alcohol, and observe an adequate diet on a daily basis.
Main dishes
Whichever Japanese diet you choose, any of them will have a traditional coleslaw and cooked 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. normal meals.
Making the right Japanese salad:
- Take raw or lightly cooked cabbage (regular cabbage or Beijing cabbage).
- Chop well.
- Easily squeeze out excess moisture.
- Season the base of the salad prepared with olive oil or sesame oil.
- Stir and let it ferment.
Cooked diet meat
- Prepare the meat. If it is chicken, remove the skin. Peel the veal or meat from the film.
- Rinse well with cold water.
- Place the meat in a pan and cover with very cold water.
- After boiling, drain the water, rinse the meat and, again filling with water, place it on the fire.
- Cook until tender, without adding spices.
Tip: add an onion, a small carrot and a little vegetable to improve the taste during cooking. Many people wonder how to replace beef in the Japanese diet. It is allowed to introduce young veal on 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. So, what is the secret of this specific diet?
Coffee. Many people start their day with this aromatic drink. A cup of ground black coffee serves as a traditional breakfast and in the Japanese diet.
What is the use?
Sugar-free black coffee, which has an invigorating effect, helps the body wake up faster and start the calorie burning process. And since food intake is not provided by the morning diet, the body begins to produce energy through burning its own reserves - subcutaneous fat.
You can diversify the flavor 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 the so-called "negative" calorie content (the body spends more energy on digestion than it receives).
What is the use?
Cabbage, white or Peking cabbage, has a strengthening effect on blood vessel walls, reduces cholesterol levels and cleans the intestines. For people prone to bowel distention, it is best to boil the cabbage just before use.
Olive oil. A teaspoon of oil added to the salad normalizes metabolism and 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 consider it one of the healthiest. The unique chemical composition of tomatoes prevents cardiovascular and oncological diseases, accelerates the body's metabolic processes, 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. Known for its ability to remove toxins and toxins quickly. It is a valuable source of proteins and amino acids. It affects the body as a preventive measure against strokes.
Fruit. Normally, during a diet, the amount of carbohydrates consumed should be drastically reduced. But it is completely undesirable to exclude from the diet - they are an important source of energy. The body receives "correct" carbohydrates along with fruits. But it is better to exclude bananas and grapes, which contain a lot of sugar, from the diet.
Naomi Moriyama's diet
It is hard not to believe in the effectiveness of the Japanese diet, especially for those who decided to try it alone. But sooner or later, many people ask themselves: why is this diet called the "Japanese diet" if there is practically nothing on the menu? of traditional dishes for the Land of the Rising Sun. But there is an explanation for that. According to one version, this original diet is the development of nutritionists at the Japanese clinic "Yaelo".
But there is another version of "Japanese", created by marketer Naomi Moriyama - in response to the Frenchwoman Mireille Guiliano, author of the book "Why French women don't get fat". In fact, according to research, the French are not the leanest in the world. Less obese people live in Japan - only 3%, while in France there are about 11% of donuts, and in the USA - more than 32%. Therefore, Naomi gathered the typical nutritional principles of her people and adapted them to the diet.
Dietary rules of the Land of the Rising Sun
The inhabitants of the East eat almost 100 different types of food a week, whose total caloric content is more than a quarter less than, for example, the weekly calorie intake in Americans. And the only secret of Japanese harmony is in a simple rule: fill your stomach 80 percent.