Japanese diet

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

Being overweight nowadays many people call the payment 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 what, as they say, God will send. And in the 21st century, God increasingly sends us hamburgers, hot dogs, cheeseburgers and soda . . . “What to do? Do not waste precious minutes for lunch at a restaurant or what? !- to cook on your own in the kitchen when the business is “on fire”? !Here, they say, the entire successful world lives like this and nothing. "This excuse is used by a largepart of people leading 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 tightly fits the waist and an ugly shapeless style with an elastic band, we choose the second, then, of course, it's time to come up with a new excuse. Well, in reality - all this, of course, is not the result of improper nutrition, but simply . . . a thick bone. Yes, yes, and there is nothing to be done about it, a thick bone - it is so, very insidious. And as soon as it startsgrow - everything, it is 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 would seem that if someone does not have time to pause for the right meals, it isjust like the Japanese. But, surprisingly, you rarely meet "thick-boned" among the inhabitants of Japan . . . So what is the secret then?

The fact of the matter is that Japanese snacks are low-calorie food, rich in protein, almost devoid of fat and "bad" carbohydrates. And the main principle 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 tradition of nutrition, a balanced and extremely effective diet called Japanese was created. In fact, there is practically no food from traditional Japanese cuisine on the menu of this diet. But there is morethe union of proteins, fats and carbohydrates, in the amount necessary exactly for the body to receive everything it needs without provoking, at the same time, "thickening" of the bone. 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 weight morethan 10 kilos 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 move away from their usual way of eating for two weeks. For many, the diet may seem like a rather difficult challenge, but the effect will not be long in coming. But the amazing results will remainfor several years. Only a two-week regime of the "Japanese woman" - and ten kilograms (sometimes even more - it all depends on the initial weight), as it were.

So 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 themselves to no avail?

It's all about 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 the instructions, to eat only the indicated, not to "improve"its other products, even if at first glance it seems that they are completely interchangeable. It is also not recommended to swap the days of the menu.

For many women, when choosing their diet, the level of her "hunger" is important, since not everyone is able to fight with the willpower of the samurai against their own desires, especially the old instinct of all living beings - hunger. This is why the fact thatThe two-week Japanese salt-free diet is not a "hungry" diet. Adhering to it, you will not have to chew one 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 containsplace for interesting and delicious recipes. This diet will especially appeal to 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-fiber diet. 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 own fat reserves into joules. But it is important to remember something else: the diet of a Japanese woman will not allow saturating the body with the whole spectrum of vitamins and minerals. Therefore, it is strictly forbidden to go on a diet 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, you can try Japanese sticks instead of forks and spoons traditional for Europeans. They will not only convey the fabulous spirit of the Land of the Rising Sun, but also teach how to eatslowly and in small pieces. By the way, this trick is known to many supporters of diets. A leisurely meal can trick the body and make you feel full even after very small meals. This, in fact, should be taught by the Japanesediet for weight loss.

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, diet options are known:

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

Supporters of each of these techniques call their favorite version a "real" Japanese woman. Moreover, many mines have already been broken in disputes over the authorship of the diet. Some argue that Japanese nutritionists invented it, others argue thatthis 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 menu of the Japanese diet for weight loss consists of foods with a minimum content of calories, carbohydrates and no salt, spices, sugar and sweet confectionery, as well as any alcohol, therefore the diet is considered strict. This contributes to the rapid breakdown of fat in the body fat, as the body finds itself in a stressful situation and is forced to burn its own fats and calories.

Diet menu for 7 days

The 7-day Japanese diet is both a light version of the traditional Japanese diet, but at the same time, the 7-day diet is the basis of the entire diet.

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

Disadvantage: the longevity of the result is not guaranteed, since 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 coffee;
• chicken eggs;
• fresh cabbage (Peking 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.

Dinner:

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

Day 2

Caloric content of the daily diet: 1000 kcal.

Products Required:

• coffee;
• rusks;
• fish (fatty varieties);
• cabbage;
• vegetable oil;
• beef;
• kefir.

Breakfast:

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

Lunch:

• fish, fried or stewed - for variety and additional consumption of fatty acids, it is better to give preference to catfish, salmon, black halibut. In total, no 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

Caloric content of the daily diet: 1000 kcal.

Products Required:

• coffee;
• courgette / parsnip;
• apple;
• chicken eggs;
• veal;
• cabbage;
• vegetable oil.

Breakfast:

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

Lunch:

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

Dinner:

• boiled chicken eggs - 2 pieces;
• boiled veal - 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:

• black non-sugar coffee.

Lunch:

• carrots - boil, it is allowed to take 3 larger 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, if desired, can be combined into a single dish - salad.

Dinner:

• apples - several fruits are allowed.

At this point, the feeling of hunger will no longer be as strong as before. Fullness comes after small portions of food.

Day 5

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

Products Required:

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

Breakfast:

• carrots and lemon juice - grate the vegetable and season with juice. You cannot add sugar. Also excluded on this day from 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 yourself. Volume - no more than 200 grams.

Dinner:

• fruits - but in no case should you consume, especially before bed, grapes of any varieties, or bananas. They will cross out all the results achieved so far.

Day 6

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

Products Required:

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

Breakfast:

• black non-sugar coffee.

Lunch:

• chicken fillet - limit the portion to 500 g, take meat without skin. 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 take a large 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.

Products Required:

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

Breakfast:

• tea - it is advisable to opt for good varieties of green, rich in beneficial antioxidants.

Lunch:

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

Dinner:

On this day for dinner, as a reward for endurance, you can choose any dinner option from the previous days. For example, opt for a version of beef, eggs 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, 7th day is only the equator of work on changing oneself.

For those unaccustomed to eating by counting calories, "Japanese" at first may seem like a rather tough option for losing weight. But the discomfort will be noticeable only for the first few days - then the body adapts to small portions of food, starts to eat up faster. After 5 days of a new diet in the body, the first stage of restructuring starts 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 parallelwith a diet, you can take a course of anti-cellulite massage.

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 prescriptions, at the end of the 13-day day, you will be missing about 10 kilograms and about 30 cm in volume (sometimes more).

How is it different from the 7-day option? In fact, this is a continuation of the light version of the "Japanese woman". That is, 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 previous two options is that in the first week you need to strictly adhere to the 7-day menu, and the second week to eataccording 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 7-day, on the ninth day - the menu of the 6th day, on the tenth - the menu of the 5th day . . . And according to this principle, continue until the end of the secondweeks. As a result, finish the last 14 day 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 salt-free principle of nutrition at the intercellular level, excess fluid is removed, completely eliminating edema. It is important that it is in the second week of the diet that the bodygets used to the new metabolic rate. Thanks to this, even after switching to a normal diet (usual - this does not mean to eat again in basins for the coming sleep, but you also don’t need to live in “hunger” mode) the body will not gain weight, on the contrary -fat will be burned as quickly as during the diet. This wonderful effect will last for about 2 years. But provided that the diet was maintained correctly. Those who have already experienced the work of a "Japanese woman" claim that for a year afterthe completion of the diet, the weight continues to be adjusted downward. If you repeat the "Japanese woman" again (but not earlier than six months after the first course), then in 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 every more or less effective diet includes a taboo on salt? The thing is that, according to experts,

1 gram of salt retains an entire liter of fluid in the body.

And this is nothing more than one more kilogram to excess weight. In addition to false excess weight, since thanks to salt, weight is accumulated not due to the fat layer, but due to stagnation of fluid, excessive consumption of salinity provokes other problems for humans. 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 consumption, and it cannot be done. But the menu of the "Japanese woman" contains products that already contain a certain amount of salts - sufficient for the normal functioning of organs. In particular organicsalt is found in some vegetables, fish, meat. 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 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 for the body.

Considering that the Japanese diet is based on a protein diet, it is important that green tea (in particular its Japanese form) contains huge reserves of proteins, and in terms of its nutritional value, this drink is not 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.

Thirdly, 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 the metabolism by 4 percent (60 calories are burned daily more than without green tea).

The Japanese Green Tea Diet lasts 2 weeks. The components are practically the same as in the classic version of the "Japanese", although there are still 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, stewed with butter - 300 g;
• boiled chicken eggs - 2 pcs . ;
• fresh apple - 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 veal - 300 g;
• boiled chicken egg - 2 pcs. ;
• Japanese green tea - glass.

Day 3 / Day 12

Breakfast:

• Japanese green tea - glass;
• dietary cookies.

Lunch:

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

Dinner:

• yellow-green vegetable salad;
• boiled veal;
• 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 egg;
• green tea without sugar.

Dinner:

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

Day 5 / Day 10

Breakfast:

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

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 cabbage / boiled with 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 (any of the hard varieties) - 2 small pieces.

Lunch:

• boiled veal - 200 g;
• 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 deliciousness of the menu makes it easy to endure the period of food restrictions. Repeat the diet - no earlier than a year later. And so that achieved in two weeksthe 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 proper nutrition in daily life.

Main dishes

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

Making the Right Japanese Salad:

1. Take raw or slightly cooked cabbage (common cabbage or Peking 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.

Diet boiled meat

1. Prepare 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 saucepan, cover with very cold water.
4. After boiling, drain the water, rinse the meat and, again filling with water, put on fire.
5. Cook until tender without adding spices.

Tip: add an onion, a small 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 introduce young veal into the menu, which is easier to digest, but with thatthe 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 particular diet?

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

What's the use?

Black coffee without sugar, 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 for by the diet in the morning, the body begins to produce energy by burningown 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 the so-called "minus" calorie content (the body spends more energy on its digestion than it receives).

What's 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 distention, it is better to boil cabbage a little before use.

Olive oil. A teaspoon of oil added to the salad normalizes metabolism, has a beneficial effect on the liver, kidneys, and pancreas.

Eggs. This product has good nutritional properties, is an excellent source of proteins, fats and carbohydrates, as well as many vitamins and trace elements.

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 best 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 proteins and amino acids. It 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 from the diet - they are an important source of energy. The body receives "correct" carbohydrates together with fruits. But from the dietit is better to exclude bananas and grapes, which contain a lot of sugar.

Naomi Moriyama's Diet

It's hard not to believe in the effectiveness of the Japanese diet, especially for those who nevertheless decided to try it on themselves. But sooner or later, many people ask themselves: why is this diet called the "Japanese diet" if there is practically nothing on the menu? from traditional dishes for the Land of the Rising Sun. But there is an explanation for this. According to one of the versions, this original diet was developed by nutritionists of the Japanese clinic "Yaelo".

But there is another version of the "Japanese", created by marketer Naomi Moriyama - as an answer 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 at all the slimmest in the world. The least obese people live in Japan - only 3 percent, while in France there are about 11% donuts, and in the USA - more than 32%. So Naomi has collected the nutritional principles that are typical of her people and adapted them into a diet.

Food rules from the Land of the Rising Sun

Inhabitants of the East eat almost 100 types of different foods per week, the total calorie content of which is more than a quarter lower than, for example, the weekly dose of calories in Americans. And the only secret of the harmony of the Japanese lies in a simple rule: fill the stomach 80 percent.