Japanese diet

Japanese diet options for weight loss

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.

Taking into account the peculiarities of the eastern tradition of nutrition, a balanced and extremely effective diet was created, called the Japanese diet. In fact, there is practically no food from traditional Japanese cuisine on the menu of this diet. But there is something more - the 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. Thanks to this, the Japanese diet has won love all over the world and is one of the most effective systems for fast enough, but most importantly, correct weight loss.

The essence of the Japanese diet

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 with each other 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 what is indicated, not to "improve" it with other products, even if at first glance it seems that they are completely interchangeable. It is also not recommended to swap menu days.

The essence of the Japanese diet can be easily explained in just two words - leisurely and efficiently.

"Japanese" - low-calorie protein-fiber diet. Carbohydrates reduced to a minimum in the daily diet force you to lose weight more quickly - in need of energy, the body begins to process its own fat reserves into joules. But it is important to remember another thing: the diet of a Japanese woman will not allow saturating the body with the entire 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.

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;
  • for 14 days;
  • Japanese woman with green tea;
  • diet of Naomi Moriyama.

Diet menu for 7 days

The 7-day Japanese diet is at the same time, so to speak, a light version of the traditional Japanese woman, 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 durability of the result is not guaranteed, since the body has not yet had time to adapt to the new metabolic system.

Day 1

Calorie content of the daily diet: 700 kcal.

Required products:

  • black coffee;
  • chicken eggs;
  • fresh cabbage (Beijing / 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.

Dinner:

  • boiled chicken eggs (2 pieces can be);
  • "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.

Required products:

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

Breakfast:

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

Dinner:

  • 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.

Required products:

  • coffee;
  • zucchini / parsnip;
  • Apple;
  • chicken eggs;
  • veal;
  • cabbage;
  • vegetable oil.

Breakfast:

  • black coffee - do not forget about the sugar moratorium.

Dinner:

  • 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.

Required products:

  • coffee;
  • carrot;
  • hard cheese;
  • chicken egg;
  • apples.

Breakfast:

  • black non-sugar coffee.

Dinner:

  • 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 ingredients of lunch for 4 days, if desired, can be combined into a single dish - salad.

Dinner:

  • apples - several fruits are allowed.

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

Day 5

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

Required products:

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

Breakfast:

  • carrots and lemon juice - grate the vegetable and season with juice. Sugar cannot be added. Also excluded on this day from breakfast and coffee.

Dinner:

  • 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 bedtime, 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.

Required products:

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

Breakfast:

  • black non-sugar coffee.

Dinner:

  • chicken fillet - limit the portion to 500 g, take meat without skin. Boil in water without adding salt;
  • salad - on this day, the 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

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

Required products:

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

Breakfast:

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

Dinner:

  • beef meat - boil about a 200-gram piece. During cooking, do not use salt or other spices;
  • fruit - 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, you can choose any of the previous days dinner as a reward for aging. For example, opt for a version of beef, eggs and cabbage salad seasoned with olive oil.

Japanese diet for 13 days

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

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 must strictly adhere to the 7-day menu, and the second week you need 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 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 second week. 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".

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 a whole liter of fluid in the body.

And this is nothing more than one more kilogram of 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 salt-free diet for several days can lower blood cholesterol levels and improve the condition of blood vessels.

Green tea

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 of antioxidants in the composition, which 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 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 diet menu with green tea from Japan

Day 1 / Day 14

Breakfast:

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

Dinner:

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

Dinner:

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

Day 2 / Day 13

Breakfast:

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

Dinner:

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

Dinner:

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

Dinner:

  • salad of yellow-green vegetables;
  • boiled veal;
  • boiled chicken eggs - 2 pcs.

Day 4 / Day 11

Breakfast:

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

Dinner:

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

Dinner:

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

Day 5 / Day 10

Breakfast:

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

Dinner:

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

Dinner:

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

Day 6 / Day 9

Breakfast:

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

Dinner:

  • raw cabbage / boiled with olive oil;
  • boiled chicken without skin - 400 g;
  • Japanese tea - a glass.

Dinner:

  • carrots (boiled / raw);
  • boiled eggs - 2 pcs. ;
  • unsweetened green tea.

Day 7 / Day 8

Breakfast:

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

Dinner:

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

Dinner:

  • fruits - any;
  • Japanese green tea - a glass.

Main dishes

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

Making the right Japanese salad

  1. Take raw or slightly cooked cabbage (ordinary white 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 a little.

Boiled dietary 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. Place the meat in a saucepan and 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.

What was the principle behind the selection of products?

Almost all sources say that the list of foods allowed to be consumed 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.
  • 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).
  • 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 minerals.
  • Tomato juice. Tomato fresh in the diet of a Japanese woman is also not accidental. Nutritionists call it one of the healthiest. The unique chemical composition of tomatoes serves as the prevention of 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. It is known for its ability to quickly remove toxins and toxins. It is a valuable source of proteins and amino acids. It affects the body as a prophylactic agent against strokes.
  • Fruit. Usually, during the 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 it is better to exclude bananas and grapes, which contain too much sugar, from the diet.

Naomi Moriyama's diet

There is another version of the "Japanese woman", created by the marketer Naomi Moriyama - as an answer to the Frenchwoman Mireille Guiliano, the 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 about 11% are donuts, and in the USA - more than 32%. So, Naomi has collected the nutritional principles common to her people, and adapted them into a diet.

Food rules from the Land of the Rising Sun

Residents of the East manage to 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 by 80 percent. In food, preference is given to foods rich in fiber, rice is served without oil, fish instead of red meat, plates are much smaller than those of Europeans. The Japanese eat 5 times a day, with each subsequent meal providing a portion smaller than the previous one. All these rules served as the basis for the dietary system from the Japanese woman Naomi.

What is prohibited?

During the diet, it is strictly forbidden to eat:

  • any chocolate;
  • confectionery;
  • dairy products;
  • smoked meats;
  • red meat;
  • fatty sauces;
  • deep-fried dishes;
  • fast food.

What products to stock up on?

  • fish: tuna, sardines, salmon, herring, mackerel;
  • seaweed: nori, wakame, kombu;
  • vegetables: peppers, turnips, zucchini, beets, eggplants, tomatoes, onions, lettuce, daikon, carrots, spinach;
  • soy: tofu cheese, miso soup, green soybeans;
  • noodles: udon, somen, ramen, soba;
  • brown rice;
  • shiitake;
  • bamboo shoots;
  • lotus root;
  • fruit;
  • green Japanese tea.

Japanese Rice Diet: Weekly Menu

Day 1

Breakfast

  • omelet - 1 egg + nori seaweed;
  • brown rice;
  • Miso soup;
  • green tea.

Dinner

  • rice;
  • stewed green beans;
  • fish with teriyaki sauce;
  • green tea.

Snack

  • Apple.

Dinner

  • rice;
  • miso soup with tofu and seaweed;
  • chicken fillet;
  • green tea.

Before bedtime

  • mandarin.

Day 2

Breakfast

  • rice boiled in soy milk;
  • fruit;
  • green tea.

Dinner

  • brown rice;
  • Vegetable Salad;
  • sashimi;
  • green tea.

Snack

  • persimmon.

Dinner

  • pancakes with green onions - 2 pcs. ;
  • green tea.

Before bedtime

  • orange.

Day 3

Breakfast

  • an egg steeply boiled in green tea;
  • vegetable salad;
  • Miso soup;
  • rice;
  • green tea.

Dinner

  • fish from teriyaki;
  • rice;
  • stewed beans;
  • green tea.

Snack

  • Apple.

Dinner

  • ramen noodles;
  • vegetables;
  • green tea.

Before bedtime

  • citrus jelly.

Day 4

Breakfast

  • rice boiled in soy milk;
  • fruit;
  • green tea.

Dinner

  • buckwheat noodles;
  • vegetables;
  • green tea.

Snack

  • Apple.

Dinner

  • vegetable rolls - 4-5 pcs.

Before bedtime

  • mandarin.

Day 5

Breakfast

  • boiled brown rice;
  • omelet (1 egg) with nori;
  • Miso soup;
  • green tea.

Dinner

  • rice with eggplant and Chinese cabbage;
  • fish;
  • green tea.

Snack

  • Apple.

Dinner

  • chicken fillet;
  • rice and shiitake;
  • green tea.

Before bedtime

  • soy milk - 1 cup.

Day 6

Breakfast

  • rice boiled in soy milk;
  • fruit;
  • green tea.

Dinner

  • vegetable rolls - 5 pieces;
  • brown rice;
  • green tea.

Snack

  • persimmon - 1 piece.

Dinner

  • chicken suyaki.

Before bedtime

  • citrus jelly.

Day 7

Breakfast

  • seaweed omelet;
  • Miso soup;
  • green tea.

Dinner

  • chicken fillet with onion rings;
  • salad - 1 cup;
  • green tea.

Snack

  • Apple.

Dinner

  • vegetables stewed with cashews and beans;
  • steamed rice.

Before bedtime

  • Japanese waffles with red beans.

Adapted diet

True, there is another version of the Japanese diet - so to speak, a version adapted for Europeans. In this variation, the daily diet looks something like this:

  • rice (no more than 400 g);
  • vegetables (no more than 300 g);
  • fruit (about 250 g);
  • mushrooms (120 g);
  • milk (100 ml);
  • beans (60 g);
  • eggs (1 piece);
  • sugar (1 teaspoon).

As for drinks, this option does not recommend using traditional black coffee, but green Japanese leaf tea rich in antioxidants. Among other things, it helps to slow down the aging process, prevents cardiovascular diseases, saturates the body with vitamins C and E.

Basic Rules

So, for the duration of the diet you need:

  • strictly adhere to the menu (types and quantities of products);
  • give up salt, sugar, baked goods, alcohol;
  • drink at least one and a half liters of still water per day;
  • eat food strictly 3 times a day;
  • if possible, engage in physical exercise (cardio training and strength exercises start the metabolic process).

Contraindications

Contraindications for weight correction with the help of "Japanese":

  • endocrine system diseases (diabetes mellitus, obesity);
  • period of hormonal changes (puberty, pregnancy, menopause, after abortion);
  • diseases of the kidneys (pyelonephritis), liver (hepatitis, cholecystitis, cholelithiasis), cardiovascular system;
  • gastritis.

But even if there are no visible health problems before starting a diet, it is better to consult a doctor.

Cons of the Japanese diet

In any case, a diet is always stress for the body. The main disadvantages of the Japanese diet, which are important to remember:

  1. Japanese woman - low-calorie diet. Sometimes the daily ration does not exceed 700 kcal. This factor does not allow you to sit on it more than 2 times a year.
  2. The dietary diet limits the consumption of certain foods, hence the lack of certain vitamins and minerals. In particular, the body lacks iron, magnesium, calcium, vitamins of groups B, C and E. Therefore, it is important to additionally take multi-vitamin tablets throughout the diet.
  3. The peculiarity of the "Japanese" diet is a low level of carbohydrate consumption and a very high daily intake of proteins. Such proportions are prohibited for cardiovascular diseases.
  4. Ideally, nutritionists are advised to eat 5 times a day, but the Japanese diet prescribes three meals a day, and not every organism is ready to perceive this positively.
  5. Coffee instead of a full breakfast breaks all nutritional patterns. Experts say that such a dietary pattern knocks the body off the developed biorhythms.

Diet plan

  1. The first step is to consult a doctor. No matter how praised the "Japanese woman" all over the world, each organism is an individual system. And what can benefit one person can harm another. Check your cardiovascular system, and if your doctor recommends, it's best to replace coffee in your diet with healthier green tea. Check your kidneys. Frequent intake of protein foods ("Japanese" diet) puts a serious strain on the kidneys. Problems are indicated by: weakness, headaches, acetone taste in the mouth.
  2. The second step is preparing for the diet. The Japanese diet without salt and sugar requires both physical and mental adjustment. Dedicate the evening before starting your diet to this ritual.
  3. Buy a vitamin complex and take it throughout the diet.
  4. Think over the right way out of the Japanese diet.

How to properly prepare yourself for a diet?

And now about the main thing.

Wise gurus from the East have been teaching for centuries: the success of any business depends on an inner attitude.

That is why it is so important when starting a Japanese diet, to properly tune in to the result. And you need to tune in both on a physical and psychological level.

When starting the path to losing weight, even before starting the diet, it is important to believe in its effectiveness. Imagine what a slender beauty will be looking at you from the mirror in two weeks. Don't believe this is possible? Read the reviews of those who have lost weight, look at the Internet articles "Japanese diet: before and after photos. "In most cases, their accomplishments are actually inspiring.

How to say goodbye to the Japanese diet

As for the "Japanese woman", she is so popular among women all over the world that nutritionists have developed a special system to properly get out of the system of restricted nutrition.

Sample menu for getting out of the diet

Breakfast (around 8. 00):

  • some oatmeal;
  • green tea, unsweetened.

Snack (11. 00):

  • fruits - 2 pieces (unsweetened);
  • dried fruits - 50 g;
  • fresh from any vegetables.

Lunch (about 14. 00):

  • buckwheat or rice without oil;
  • veal / chicken fillet - 200 g.

Snack (about 16. 00):

  • unsweetened fruit (1 pc. ) / boiled vegetable (1 pc. );
  • kefir / yogurt / fermented baked milk (fat-free) - a glass.

Dinner (until 19. 00):

  • jacket potatoes / muesli dietary;
  • green tea / milk / kefir.

After the end of the diet, it is necessary to return to the usual way of eating gradually. Only one new dish can be introduced every day (which was not in the diet). It is important after leaving the "Japanese" to find time for additional physical exercise that will allow the body to continue to burn excess fat stores without accumulating them again under the skin. It is also important to remember about the water balance. The diet is over, but this does not mean that the body does not need moisture. One and a half liters of still water is your minimum daily dose.

But also the most important advice: love yourself, smile at the reflection in the mirror, remember that you are the queen. The most beautiful queen!