Japanese diet

The weight loss Japanese diet discussed below (often referred to by proponents of various diets - simply “Japanese woman”) is not really directly related to the country of the Rising Sun, but some diets are for men and women, allowing them to quickly andget your body rid of excess fat relatively cheaply. Strict adherence to such a diet in 2 weeks expected weight loss ranges from 6 to 8 kilograms.

The essence and principles of the Japanese diet

The mechanism of weight loss in the Japanese diet relies primarily on limiting the intake of food calories in the human body, especially from fatty, high-carbohydrate, and salty foods. Therefore, the Japanese diet can be safely classified assalt-freeandproteindiet. In addition to the effects of weight loss, the Japanese diet aims to normalize the body'sdetoxificationbody and to normalize allmetabolismtransformationsput it again - restoring proper metabolism.

After pre-preparing your body, you should also start such a "rigid" diet, which, in addition to a psychological attitude, requires you to refuse potentially harmful foods (sweets, fast foods, smoked meats, salted foods, etc. ) during the previous week and to consume them. dose reduction.

Varieties

Today, there are three versions of the Japanese diet that differ only in the number of days (7; 13 or 14) during which it is necessary to adhere to this diet and, accordingly, the kilogram weight lost.

7 day Japanese diet

When choosing this type of diet, a nutritious diet is only counted for 7 days, during which you can get rid of 2-3 kilograms of excess weight. The recommended menu for the week is a clear and rigorous plan for using acceptable foods at a time of day that is special to them, and does not allow for change in terms of both food exchanges and their alternation. It is worth noting that the opinions of some nutrition experts about this version of the Japanese diet indicate the inadequacy of such a period of total weight loss effectiveness, as they believe that only the body adapts to the reduced diet during the first week of the diet.

Japanese diet for 14 days

A two-week or 14-day salt-free Japanese diet is considered the most optimal for total weight loss. Opinions on the productivity of the nutritional option give the number of end results of strict adherence, which varies within minus 6-8 kilograms of body fat. As in the previous case, the 14-day Japanese diet menu is strictly fixed and does not tolerate any deviation. All recommended meals should be consumed at the specified time of day and on a specific day of the week.

Japanese diet for 13 days

The 13-day menu of the Japanese diet exactly repeats the diet described above, and differs only in that there is no need to follow a strictly reduced diet for the past 24 hours. The Japanese 13-day salt-free diet, the review of which is almost identical to the longer version in terms of weight loss effectiveness, should also be maintained within the framework of all previously indicated rules for recommended food intake.

Approved Products

The permissible set of foods in any Japanese diet is strictly limited and allows the following foods:

  • egg and chicken fillets (poultry breast, peeled and peeled from fat);
  • fish fillets (preferably from lean sea fish);
  • lean beef;
  • rye bread (or biscuits);
  • some vegetables (including cabbage, zucchini, carrots, eggplant);
  • unsweetened fruit (with the compulsory use of lemons, excluding grapes and bananas);
  • olive oil (for cooking meat dishes and flavoring vegetable salads);
  • natural tomato juice;
  • low fat kefir;
  • real green tea (leaf) and coffee (ground or cereal);
  • carbonated or purified water.

Authorized Products Table

Data for
Proteins, g Fat, g Carbohydrates, g Calories, kcal

Vegetables and Herbs

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

Fruit

pineapple 0, 4 0, 2 10. 6 49
orange 0, 9 0, 2 8, 1 36
pear 0, 4 0, 3 10. 9 42
kiwi 1. 0 0, 6 10. 3 48
lemon 0, 9 0, 1 3. 0 16
pomelo 0, 6 0, 2 6. 7 32
apple 0, 4 0, 4 9. 8 47

Bakery Products

rye biscuits 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

beef 18. 9 19. 4 0, 0 187

Bird

chicken fillet 23, 1 1, 2 0, 0 110

Eggs

chicken eggs 12. 7 10. 9 0, 7 157

Fish and Seafood

Blue whiting 16. 1 0, 9 - 72
cod 17, 7 0, 7 - 78
hack 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
* are per 100 g of product

Restricted or partially restricted products

Due to the strict restriction of acceptable ingredients, the list of prohibited foods seems more impressive and includes in particular:

  • salt and products containing it;
  • sugar and all kinds of confectionery;
  • all fast food related products;
  • fatty meat of animals, fish and poultry;
  • smoked meat and pickles;
  • all types of flour products;
  • any semi-finished product and preserves;
  • marinades, sauces, sauces;
  • fatty dairy products;
  • sweet factory juices and compotes;
  • starchy vegetables and cereals;
  • cheese and sausage products;
  • carbonated and alcoholic beverages.

Prohibited Products Table

Data for
Proteins, g Fat, g Carbohydrates, g Calories, kcal

Fruit

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
Mandarin 0, 8 0, 2 7. 5 33
persimmons 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

Cereals and cereals

semolina 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
pasta 12. 0 3. 7 60, 1 322
Spaghetti 10. 4 1, 1 71, 5 344
paste 10. 0 1, 1 71, 5 344
Pancakes 6, 1 12. 3 26. 0 233
dumplings 7. 6 2, 3 18, 7 155
Pancakes 6, 3 7. 3 51. 4 294

Confectionery

jam 0, 3 0, 1 56. 0 238
marshmallow 0, 8 0, 0 78, 5 304
candy 4. 3 19, 8 67, 5 453
confiture 0, 9 0, 2 40, 3 183
marshmallow 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

Cakes

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
bacon 23. 0 45. 0 0, 0 500
ham 22, 6 20, 9 0, 0 279
slice 16, 6 20. 0 11, 8 282
steak 27, 8 29, 6 1. 7 384

Sausages

cooked sausage 13, 7 22, 8 0, 0 260
w smoked sausage 28. 2 27, 5 0, 0 360
p / smoked sausage 16. 2 44, 6 0, 0 466
Sausage dried / dried 24, 1 38, 3 1. 0 455
sausage / smoked 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
Help 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
whiskey 0, 0 0, 0 0, 4 235
vodka 0, 0 0, 0 0, 1 235
gin 0, 0 0, 0 0, 0 220
Cognac 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
for the sake of 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 cooked 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
* are per 100 g of product

Sample menu

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

First (eighth) day

Breakfast
  • is ​​a cup of natural coffee without additives (cream, sugar, etc. ).
Lunch
  • cabbage steamed in olive oil;
  • 2 boiled chicken eggs;
  • A glass of homemade tomato juice.
Dinner
  • 200 grams of steamed or cooked fish fillet.

second (ninth) day

Breakfast
  • a cup of natural coffee without additives (cream, sugar, etc. );
  • A slice of rye bread or croutons.
Lunch
  • cabbage steamed in olive oil;
  • 100 grams of steamed or cooked fish fillet.
Dinner
  • 100 grams of stewed or cooked beef;
  • A glass of low-fat kefir.

Third (tenth) day

Breakfast
  • a cup of natural coffee without additives (cream, sugar, etc. );
  • A slice of rye bread or croutons.
Lunch
  • Aubergine / zucchini stew cooked in olive oil.
Dinner
  • Raw cabbage salad flavored with a little olive oil;
  • 2 boiled chicken eggs;
  • 200 grams of stewed or cooked beef.

Fourth (eleventh) day

Breakfast
  • raw carrots (whole or grated);
  • Freshly squeezed lemon juice.
Lunch
  • 200 grams of steamed or cooked fish fillet;
  • A glass of homemade tomato juice.
Dinner
  • Any number of your favorite salty fruits.

Fifth (twelfth) day

Breakfast
  • raw carrots (whole or grated);
  • Freshly squeezed lemon juice.
Lunch
  • 200 grams of cooked fish fillet;
  • A glass of homemade tomato juice.
Dinner
  • Any number of your favorite salty fruits.

Sixth (thirteenth) day

Breakfast
  • is ​​a cup of natural coffee without additives (cream, sugar, etc. ).
Lunch
  • 500 grams of cooked 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.

Seventh (Fourteenth) Day

Breakfast
  • is ​​a cup of natural green tea without any additives (cream, sugar, etc. ).
Lunch
  • 200 grams of stewed or cooked beef.
Dinner
  • Dinner menu for any day of the week except 3 nights.

You can use a schematic photo of the 7-day meal schedule to understand the menu described in the Japanese diet.

Japanese cuisine, weight loss recipes

In the following article, we will look at a number of recipes for Japanese cuisine that, while not on the diet menu described, can be helpful in fighting excess pounds or keeping your existing weight at an appropriate level.

Seafood soup

seafood soup

Required components:

  • purified water - 1 l;
  • rice grits - 1 tbsp. l. ;
  • sea cocktail (optional) - 200 g;
  • lean sea fish fillet - 100 g;
  • medium carrots - 1 piece;
  • green beans - 150-200 g;
  • soy sauce - 1 teaspoon;
  • greens - to taste;
  • pepper / salt is the minimum amount.

Rinse the rice grains thoroughly (if desired, you can replace the rice with Japanese noodles), place in a bowl with water and allow to boil slightly, then add the fish fillets cut into small pieces to the boiling water and cook over low heat.

Then fry the seafood in a pan (about 2 minutes). Chop the carrots and green beans, then add to the pan along with the soy sauce, salt and pepper. After 7 minutes, put the seafood in the soup in the future, bring the water to a boil and put out the stove. When serving, garnish the soup with your favorite herbs.

Rice noodles with shrimp

Required components:

  • funchose (rice noodles) - 100 g;
  • large red pepper - 1 piece;
  • peeled boiled shrimp - 250-300 g;
  • onions - 3-4 pieces;
  • coriander - 25-30 g;
  • soy sauce - 1 teaspoon;
  • garlic - 2 teeth;
  • sesame oil - 2-3 tablespoons. ;
  • curry powder - 2 teaspoons;
  • lemon juice - 2 tbsp.

Pour the funchoza with boiled boiled water, let it cook for up to 10 minutes, then pour the dough into a filter bowl (do not pour out the remaining water). Peel the onion and pepper from the seed box, rinse and cut the onion into thin half rings and the pepper into strips.

Prepare the marinade by rinsing the coriander thoroughly and chopping into small pieces. Peel the garlic and chop with a knife or garlic. In a pan, mix 3 tablespoons. l. funchose leftover water, curry, soy sauce, 2/3 chopped coriander, lemon juice, chopped garlic and sesame oil. Place the pan on low heat and cook the marinade for approx. 3 minutes, stirring occasionally.

Coarsely chop the funchose and place in a salad bowl. Add the pre-cooked shrimp, chopped peppers, onions and other coriander. Thoroughly mix all ingredients and season with marinade.

Japanese omelette

Japanese omelette

Required components:

  • chicken eggs - 4 pcs. ;
  • beef puller - 100 g;
  • mayonnaise - 4 tbsp. l. ;
  • tomatoes - 1 pc;
  • vegetable oil - 1 tbsp. l. ;
  • is ​​your favorite green to taste.

Wash the tomatoes and cut them into circular or semicircular pieces. Cut the beef into thin slices and place on a plate nicely with tomatoes and herbs.

Whisk the eggs with a whisk, add all the mayonnaise, and continue beating until a liquid, homogeneous mass is formed (the salt content of the mayonnaise is sufficient for the dish, so no further salting is required).

Place the pan on a low temperature, heat it up, and add a little vegetable oil to its surface (the amount of oil should be kept to a minimum as its excess will spoil the taste of the food).

Pour a thin layer of the whipped omelette mixture (such as pancakes) into the pan and spread the entire area immediately. Lightly fry a thin layer of omelette on one side for about 20-30 seconds and wrap it in a kind of flat roll with a wooden spatula. Leave the resulting roll on the edge of the pan and spread the next omelette mass on it so that a small amount drips under the first roll. After 20-30 seconds, wind up the second roll and roll it to the first. Repeat the same procedure until you have used up the entire liquid mass of the omelette.

Transfer the resulting omelette rolls into a bowl with meat and tomatoes, cut them into slices convenient for you, and serve.

Japanese style salad

Japanese style salad

Required components:

  • chicken eggs - 2 pieces;
  • rice - 200 g;
  • fresh tomatoes - 4 pieces;
  • parsley - 2 tbsp. ;
  • fresh cucumbers - 2 pieces;
  • soy sauce - 2 tbsp. ;
  • lemon - 0, 5 pcs;
  • pepper / salt to taste.

Wash the cucumbers, tomatoes and parsley. Cut off the top of the tomato and remove the seeds with a spoon. Cut a tomato into rings and the rest into small cubes, cut the cucumbers into the same cubes. Chop the parsley, leaving a few twigs for garnish.

Boil the rice in salted water and filter. Bring the hard-boiled egg to a boil, cool and peel. Gently chop 1, 5 eggs and cut 0, 5 eggs into slices.

For salad dressing, mix soy sauce with half a lemon juice and add pepper / salt.

Combine cooked rice, cucumber cubes, tomatoes and minced eggs in a salad bowl. Pour the prepared sauce over the salad and mix gently. Garnish with egg wedges, tomato circles and parsley branches.

Quit the diet

Of course, during the period of adherence to the Japanese diet (especially its 13-day and 14-day versions), the human body becomes accustomed to limited food intake and rebuilds itsmetabolismlow calorie diet. A sharp cessation of such a diet and the rapid return of previously consumed high-calorie foods can not only deny the positive results of weight loss, but can also increase the amount of extra pounds. Therefore, before leaving the diet with a normal nutritious diet, you should follow a kind of diet menu for at least a similar period of time, gradually and accurately replenishing the food portion daily. The optimal duration of losing weight loss diets is considered to be a period that is twice as long as, or at least equal to, the diet itself.

Contraindications

Due to the fact that any transitional system in the Japanese diet is severely restricted in both food and caloric content, it is not recommended to exercise it if:

  • pregnancy/ breastfeeding;
  • ulcerorerosivegastrointestinal pathologies;
  • anykidney disease/liver;
  • anemiaconditions;
  • cholelithiasis;
  • infectious diseases;
  • severe cardiovascular disease;
  • hypovitaminosis;
  • diabetes;
  • arterial hypertension;
  • severe chronic diseases;
  • gout;
  • in childhood and old age.

Tips

Before you start a rather "rigid" diet in the Japanese diet, consult a dietitian, as this diet is not for everyone.

When buying Japanese diet foods, make sure they are of good quality. For example, coffee actively used in this diet should not only be natural but also first class, as only such a beverage contains antioxidants that are needed to remove toxins from the body.

beef and poultry are better "home-made" becauseminerals,vitaminsand other useful substancesand the absence ofhormonesandantibiotics. It is recommended to buy fresh sea fish if its quality is in doubt. Fruits and vegetables should be fresh and environmentally friendly.

In the Japanese diet, meat and fish dishes can be prepared in any way, but it is better to avoid frying these products. From vegetable oils, olive oil should be chosen and then used in minimal amounts.

When preparing for the long-term (13 or 14 days) possibilities of the Japanese diet, you should consider taking an additionalmineral and vitamin complexas a long-term consumption of low-calorie foods, of course. . , creates a deficiency of these substances necessary for the human body.

Japanese Diet, Review, and Results

First, the apparent difference between the name of the diet and its absolutely non-oriental diet is discussed in various forums dealing with dietetics. As to the origins of this nutritional system, a number of variants and assumptions have been put forward, which, however, did not approach the solution of such a dissonance. Whatever it is, what matters in any weight loss diet is not its name, but its effectiveness in terms of weight loss, and in this sense, the opinions of people who have lost weight on the Japanese diet, as well as the comments of nutritionists, often agree with its positive assessment.

According to most people who have experienced the productivity of this diet, adhering to the “Japanese” variety, planned for just 7 days, also shows tangible positive results in terms of getting rid of excess fat while keeping the muscle frame unchanged. It is important to leave a lot of positive opinions about the Japanese diet, with photos and recommendations of the results for people of different beginner weights. The wired line of such a diet for one week varies within 3-5 kilograms, and if maintained on longer versions (13 and 14 days) it is 5-8 kilograms. It is worth noting that the 14-day and 13-day reviews of the Japanese diet are almost identical in terms of their effectiveness in terms of weight loss, and the reason for the emergence of the 13-day diet is probably the desire to reduce such a strict diet by at least 24 hours.

17.11.2020