Japanese diet

The Japanese diet for weight loss (also called simply "Japanese" among fans of various diets), which will be discussed below, actually has no direct connection with the Land of the Rising Sun, but is a certain dietary regime for men and women, which allows you to quickly and relatively cheaply rid your body of excess fat mass.Estimated weight loss for 2 weeks of strict adherence to such a diet varies between 6-8 kilograms.

The essence and principles of the Japanese diet

The mechanism of weight loss in the Japanese diet is mainly based on limiting the intake of food calories in the human body, especially from fatty, carbohydrate-rich and salty foods.It is for this reason that the Japanese diet can be safely classified aswithout saltANDproteindietary regimens.In addition to the effect of weight loss, the purpose of the Japanese diet is alsodetoxificationthe body and the normalization of everything that happens in its digestive systemmetabolictransformations, in other words - restoration of adequate metabolism.

You should start such a "difficult" diet even after the preliminary preparation of your body, which, in addition to the psychological mood, requires avoiding potentially harmful foods (sweets, fast foods, smoked meats, pickles, etc.) during the past week and reducing the amount of portions consumed.

varieties

Today, there are three variants of the Japanese diet, which differ only in the number of days (7, 13 or 14) during which it is necessary to follow this dietary regime and, accordingly, the amount of lost kilograms of weight.

Japanese diet for 7 days

When you choose this type of diet, the nutritional diet is calculated only for 7 days, during which it is possible to get rid of 2-3 kilograms of excess weight.The recommended menu for the week is a vague and strict plan for the use of acceptable foods at the time of day specially designated for them and does not allow any variation, either in terms of replacing dishes or in relation to their rotation.It is worth noting that the reviews of some nutritionists regarding this version of the Japanese diet show that such a period of time is insufficient for the full effectiveness of weight loss, since, in their opinion, during the first week of the diet, only the body adapts to a reduced diet.

Japanese diet for 14 days

A two-week or 14-day salt-free Japanese diet is considered the most optimal for complete weight loss.Reviews of the productivity of this dietary option give figures for the final result of its strict adherence, which varies within the range minus 6-8 kilograms of body fat mass.As in the previous case, the Japanese diet menu for 14 days is strictly fixed and does not tolerate any deviations.All recommended food products must be eaten at the specified time of day and on a specified day of the week.

Japanese diet 13 days

The Japanese diet menu for 13 days exactly repeats the diet described above and differs from it only in the absence of the need to adhere to a strictly reduced food diet during the last 24 hours.The Japanese 13-day salt-free diet, reviews of which in terms of weight loss effectiveness are almost identical to its longer version, must also be kept within the framework of all the previously specified rules for recommended food intake.

Authorized Products

The allowed food set of each version of the Japanese diet is strictly limited and allows the consumption of the following foods:

• eggs and chicken fillets (poultry breasts, peeled and fat deposits removed);
• fish fillet (preferably from lean sea fish);
• lean beef;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots, eggplant);
• sugar-free fruits (with the mandatory use of lemon and excluding grapes and bananas);
• olive oil (for cooking meat dishes and seasoning vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green (leaf) and brown (ground or bean) tea;
• mineral or purified still water.

Table of allowed products

	Proteins, g	Fat, Mr	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1.2	0.1	4.5	24
Zucchini	0.6	0.3	4.6	24
cabbage	1.8	0.1	4.7	27
carrots	1.3	0.1	6.9	32
The fruits
Pineapples	0.4	0.2	10.6	49
oranges	0.9	0.2	8.1	36
pears	0.4	0.3	10.9	42
kiwi	1.0	0.6	10.3	48
lemons	0.9	0.1	3.0	16
pomelo	0.6	0.2	6.7	32
apples	0.4	0.4	9.8	47
Bakery products
rye crackers	16.0	1.0	70.0	336
rye bread	6.6	1.2	34.2	165
rye bread	11.0	2.7	58.0	310
Dairy products
kefir 1%	2.8	1.0	4.0	40
Meat products
VEAL	18.9	19.4	0.0	187
bird
chicken fillet	23.1	1.2	0.0	110
egg
chicken eggs	12.7	10.9	0.7	157
Fish and seafood
white white	16.1	0.9	-	72
cod	17.7	0.7	-	78
hake	16.6	2.2	0.0	86
Oils and fats
olive oil	0.0	99.8	0.0	898
Soft drinks
mineral water	0.0	0.0	0.0	-
coffee	0.2	0.0	0.3	2
green tea	0.0	0.0	0.0	-
Juice and compote
tomato juice	1.1	0.2	3.8	21
* The data are for 100 g of product

Fully or partially restricted products

Due to the strict limitation of ingredients allowed for consumption, the list of prohibited food products looks more impressive and mainly includes:

• salt and any product containing it;
• sugar and all kinds of sweets;
• all products related to fast food;
• fatty meat of animals, fish and poultry;
• smoked meat and pickles;
• all types of flour products;
• any semi-finished product and canned food;
• marinades, sauces, dressings;
• fat dairy products;
• sweet plant nectars and compotes;
• starchy vegetables and grains;
• cheese and sausage products;
• carbonated and alcoholic beverages.

Table of prohibited products

	Proteins, g	Fat, Mr	Carbohydrates, g	Calories, kcal
The fruits
bananas	1.5	0.2	21.8	95
cherry	0.8	0.5	11.3	52
figs	0.7	0.2	13.7	49
lychee	0.8	0.3	14.4	65
tangerine	0.8	0.2	7.5	33
dates	0.5	0.3	15.3	66
cherry	1.1	0.4	11.5	50
Nuts and dried fruits
raisins	2.9	0.6	66.0	264
dried apricots	5.2	0.3	51.0	215
prunes	2.3	0.7	57.5	231
Cereal and porridge
oatmeal porridge	3.0	3.2	15.3	98
millet porridge	4.7	1.1	26.1	135
Flour and pasta
wheat flour	9.2	1.2	74.9	342
pasta	10.4	1.1	69.7	337
noodles	12.0	3.7	60.1	322
spaghetti	10.4	1.1	71.5	344
pasta	10.0	1.1	71.5	344
pancake	6.1	12.3	26.0	233
dumplings	7.6	2.3	18.7	155
pancake	6.3	7.3	51.4	294
confectionery
jam	0.3	0.1	56.0	238
marshmallows	0.8	0.0	78.5	304
candy	4.3	19.8	67.5	453
configurations	0.9	0.2	40.3	183
marshmallows	0.5	0.0	80.8	310
cookies	7.5	11.8	74.9	417
ice cream
ice cream	3.7	6.9	22.1	189
confectionery
cake	4.4	23.4	45.2	407
Chocolate
chocolate	5.4	35.3	56.5	544
Dairy products
milk 4.5%	3.1	4.5	4.7	72
coconut milk	1.8	14.9	2.7	152
condensed milk	7.2	8.5	56.0	320
soy milk	3.3	1.8	5.7	54
cream 35% (fat)	2.5	35.0	3.0	337
sour cream 40% (fat)	2.4	40.0	2.6	381
fruit yogurt 3.2%	5.0	3.2	8.5	85
Meat products
pork	16.0	21.6	0.0	259
lard	2.4	89.0	0.0	797
LAMB	15.6	16.3	0.0	209
ham	23.0	45.0	0.0	500
ham	22.6	20.9	0.0	279
The kittens	16.6	20.0	11.8	282
beef steak	27.8	29.6	1.7	384
Sausage
boiled sausage	13.7	22.8	0.0	260
smoked sausage	28.2	27.5	0.0	360
smoked sausage	16.2	44.6	0.0	466
dried sausage	24.1	38.3	1.0	455
smoked sausage	9.9	63.2	0.3	608
liver sausage	14.4	28.5	2.2	326
sausage	10.1	31.6	1.9	332
sausage	12.3	25.3	0.0	277
pork chops	10.0	33.0	0.0	337
bird
fried chicken	26.0	12.0	0.0	210
fried chicken liver	30.8	8.9	2.0	210
smoked chicken wings	29.9	19.5	0.0	290
smoked chicken legs	10.0	20.0	0.0	220
roast turkey	28.0	6.0	-	165
roast goose	22.9	58.8	-	620
Alcoholic beverages
absinthe	0.0	0.0	8.8	171
brandy	0.0	0.0	0.5	225
honey wine	0.0	0.0	21.3	71
whisky	0.0	0.0	0.4	235
vodka	0.0	0.0	0.1	235
gin	0.0	0.0	0.0	220
brandy	0.0	0.0	0.1	239
liqueur	0.3	1.1	17.2	242
BEER	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
sake	0.5	0.0	5.0	134
tequila	1.4	0.3	24.0	231
champagne	0.2	0.0	5.0	88
Juice and compote
banana juice	0.0	0.0	12.0	48
cherry compote	0.6	0.0	24.5	99
cherry juice	0.7	0.0	10.2	47
pomegranate juice	0.3	0.0	14.5	64
jelly	0.2	0.0	16.7	68
mandarin juice	0.8	0.3	8.1	36
apple nectar	0.1	0.0	10.0	41
* The data are for 100 g of product

Sample menu

Below is a detailed menu plan for the Japanese diet, which can be followed for 7-14 days.

Day one (eighth).

BREAKFAST	a cup of natural coffee without any additives (cream, sugar, etc.).
lunches	cabbage boiled in olive oil; 2 boiled chicken eggs; a glass of homemade tomato juice.
Dinner	200 grams of boiled or boiled fish fillet.

The second (ninth) day.

BREAKFAST	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or crackers.
lunches	cabbage boiled in olive oil; 100 grams of boiled or boiled fish fillet.
Dinner	100 grams of boiled or boiled beef; a glass of low-fat kefir.

The third (tenth) day.

BREAKFAST	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or crackers.
lunches	eggplant/zucchini stew cooked in olive oil.
Dinner	raw cabbage salad seasoned with a little olive oil; 2 boiled chicken eggs; 200 grams of boiled or boiled beef.

The fourth (eleventh) day.

BREAKFAST	raw carrots (whole or grated); freshly squeezed lemon juice.
Dinner	200 grams of boiled or boiled fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite fruits without sugar.

The fifth (twelfth) day.

BREAKFAST	raw carrots (whole or grated); freshly squeezed lemon juice.
lunches	200 grams of boiled fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite fruits without sugar.

The sixth (thirteenth) day.

BREAKFAST	a cup of natural coffee without any additives (cream, sugar, etc.).
lunches	500 grams of boiled chicken fillet; raw carrot and cabbage salad seasoned with a little olive oil.
Dinner	2 boiled chicken eggs; grated carrot salad seasoned with a little olive oil.

Day seven (fourteen).

BREAKFAST	a cup of natural green tea without any additives (cream, sugar, etc.).
lunches	200 grams of boiled or boiled beef.
Dinner	dinner menu every day of the week except 3 days.

For the clarity of the prescribed menu of the Japanese diet, you can use a schematic photo of a food intake schedule created for 7 days.

Japanese cuisine, recipes for weight loss

In the following article we will see some recipes for Japanese cuisine, which, although not included in the menu of the prescribed diet, can be useful in the fight against extra pounds or in maintaining the existing weight at the right level.

Seafood soup

Required Ingredients:

• purified water - 1 l;
• rice grains - 1 tablespoon.l.;
• seafood cocktail (of your choice) - 200 g;
• Lean sea fish fillet - 100 g;
• medium carrots - 1 piece;
• green beans - 150-200 g;
• soy sauce - 1 spoon;
• greens - to taste;
• pepper/salt - minimum amount.

Rinse the rice well (if you want you can replace the rice with Japanese noodles), put it in a pan of water and let it boil a little, then add the fish fillet cut into small pieces to the boiling water and cook it on a low heat.

Meanwhile, lightly fry the seafood in a pan (about 2 minutes).Cut the carrots and green beans into small pieces and add to the pan along with the soy sauce, salt and pepper.After 7 minutes, add seafood to the next soup, let the water boil and turn off the stove.When serving, garnish the soup with your favorite herbs.

Shrimp Rice Noodles

Required Ingredients:

• funchose (rice noodles) - 100 g;
• big red bell pepper - 1 pc.;
• peeled boiled shrimps - 250-300 g;
• onion - 3-4 pieces;
• cilantro - 25-30 g;
• soy sauce - 1 spoon;
• garlic - 2 cloves;
• sesame oil - 2-3 tbsp.l.;
• curry powder - 2 spoons;
• lemon juice - 2 tbsp.l.

Pour hot boiling water over the funchoza, let it boil for a maximum of 10 minutes, then drain the noodles in a colander (do not pour out the remaining water).Peel the onion and pepper from the seed box, wash and cut the onion into thin half rings and the pepper into small strips.

Prepare the marinade by rinsing the cilantro well and cutting it into small pieces.Peel the garlic and mince it using a knife or garlic mincer.In a pot, mix 3 tbsp.l.water left over from funchose, curry, soy sauce, 2/3 of chopped cilantro, lemon juice, minced garlic and sesame oil.Place the pot on low heat and cook the marinade for about 3 minutes, stirring occasionally.

Slice the funchose thickly and place in a salad bowl.Add pre-cooked shrimp, chopped pepper, onion and remaining cilantro.Mix all the ingredients thoroughly and season with marinade.

Japanese omelette

Required Ingredients:

• chicken eggs - 4 pieces;
• dry beef - 100 g;
• mayonnaise - 4 tablespoons.l.;
• tomato - 1 pc.;
• vegetable oil - 1 tablespoon.l.;
• favorite greens - to taste.

Wash the tomatoes and cut them into round or semi-circular pieces.Cut the dried meat into thin slices and arrange nicely together with the tomatoes and herbs on a plate.

Beat the eggs with a whisk, add all the mayonnaise to them and continue mixing until a homogeneous liquid mass is formed (the saltiness of the mayonnaise is quite sufficient for the dish and therefore there is no need to add additional salt).

Put the pan on a low heat, heat it and add a little vegetable oil to its surface (the amount of oil should be kept to a minimum, as too much will spoil the taste of the dish).

Pour a thin layer of the beaten omelette mixture into the pan (like a pancake) and immediately spread it over the entire area.Lightly fry a thin layer of omelette on one side, for about 20-30 seconds, and roll it into a kind of flat roll with a wooden spatula.Leave the resulting roll on the edge of the pan and spread the rest of the omelette mixture so that a small amount runs down the first roll.After 20-30 seconds, roll the second roll by turning it towards the first.Repeat the same procedure until all the omelette liquid has been used.

We transfer the resulting omelette rolls to a plate with meat and tomatoes, cut them into slices suitable for you and serve them.

Japanese style salad

Required Ingredients:

• chicken eggs - 2 pieces;
• rice - 200 g;
• fresh tomatoes - 4 pieces;
• parsley - 2 tablespoons.l.;
• fresh cucumbers - 2 pieces;
• soy sauce - 2 tablespoons.l.;
• lemon - 0.5 pieces;
• pepper/salt - to taste.

Wash the cucumbers, tomatoes and parsley.Cut off the tops of the tomatoes and remove the seeds with a spoon.Cut one tomato into circles, and the remaining ones into small cubes, cut the cucumbers into the same cubes.Finely chop the parsley, leaving a couple of sprigs for decoration.

Boil the rice in slightly salted water and drain it in a colander.Hard-boil the chicken eggs, cool and peel them.Finely chop 1.5 eggs, and cut 0.5 eggs into slices.

To dress the salad, mix the soy sauce with the juice of half a lemon and add pepper/salt.

Mix cooked rice, diced cucumbers, tomatoes and chopped eggs in a salad bowl.Pour the prepared dressing over the salad and toss gently.Decorate the plate with egg slices, tomato slices and parsley sprigs.

Leaving the diet

Naturally, while following the Japanese diet (especially its variants designed for 13 and 14 days), the human body gets used to the limited food supply and rebuildsmetabolismto work with low-calorie foods.An immediate interruption of such a diet and a quick return to the previously consumed high-calorie dishes can not only negate all the positive results of weight loss, but also increase the number of extra pounds of weight.Therefore, before leaving the diet for the usual nutritional diet, it is necessary to adhere to a unique diet menu for at least a similar period of time, leaving with a gradual and careful daily replenishment of the food ration.The optimal duration of withdrawal from any diet for weight loss is considered to be a period of time that is twice as long as the diet itself or at least equal to it in duration.

Contraindications

Due to the fact that any temporary regime of the Japanese diet is strictly limited in relation to the food products themselves and their caloric content, it is not recommended to practice it when:

• pregnant/lactation;
• ulcerativeORcorrosivegastrointestinal pathologies;
• anykidney diseases/the liver;
• anemicthe states;
• cholelithiasis;
• infectious diseases;
• severe cardiovascular pathologies;
• hypovitaminosis;
• diabetes mellitus;
• arterial hypertension;
• severe chronic pathologies;
• gout;
• in childhood and old age.

Advice

Before you start following a fairly "strict" Japanese diet, you should consult a nutritionist, as this diet is not suitable for every person.

When buying products for the Japanese diet, be sure of their quality.For example, the coffee actively used in this diet should be not only natural, but also first-class, since only such a drink includes antioxidants necessary to remove toxins from the body.

It is better to choose "home" beef and poultry, due to their higher contentMINERAL,vitaminsand other useful substances, and deficiencieshormonesANDantibiotics.It is recommended to buy fresh sea fish when its quality is beyond doubt.Fruits and vegetables should also be fresh and environmentally friendly.

Throughout the Japanese diet, meat and fish dishes can, in principle, be prepared in any way, but it is best to avoid frying these foods.From vegetable oils, you should choose olive oil and use it in minimal quantities in the future.

In case of preparation for long-term versions (13 or 14 days) of the Japanese diet, you should consider additional intake.mineral and vitamin complex, as prolonged consumption of low-calorie foods will certainly create a lack of these substances necessary for the human body.

Japanese diet, reviews and results

First of all, in various forums dedicated to dietetics, they discuss the apparent discrepancy between the name of this diet and its absolutely non-oriental diet.Regarding the origin of this dietary regime, a number of versions and assumptions have been presented, which, however, have not brought us any closer to solving this dissonance.In any case, in any diet for weight loss, the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, the reviews of those who have lost weight on the Japanese diet, as well as comments about it from nutritionists, most often agree on its positive assessment.

According to the majority of people who have personally experienced the effectiveness of this diet, even following the "Japanese" variety, designed for only 7 days, shows tangible positive results in terms of removing excess fat from the body, while the muscle frame remains unchanged.What is important is that many positive comments about the Japanese diet, with pictures of results and recommendations, are left by people with different starting weights.The weight for one week of such a dietary regimen varies within 3-5 kilograms, and when you keep longer versions (for 13 and 14 days) it is 5-8 kilograms.It is worth saying that reviews of the Japanese diet for 14 days and 13 days are practically identical in terms of their effectiveness in terms of weight loss, and the reason for the appearance of the 13-day diet is most likely the desire to reduce such a strict diet for at least 24 hours.