Japanese diet: recipes for weight loss and common sense guard your health. Oriental cuisine: Japanese diet for weight loss Dietary Japanese dishes

Do you urgently need to get rid of 3-5 kg ​​of excess weight in a week without harm to health? The Japanese diet will help to cope with this task. It is quite tough, has a number of limitations, and without strong motivation it is difficult to withstand it, but those who dared to experience it for themselves will not regret their decision. On average, on such a diet, you can lose 3-5 kg ​​in 7 days and 8-10 kg in 14 days.

Diet Features

When people hear the name "Japanese diet" for the first time, people imagine portions of rice, curry, and various sushi rolls. But, from the Japanese food culture in this diet, only moderation in portions and the absence of salt. It was also developed by scientists from Japan.

Contraindications

The benefits of a diet

Losing weight on the "Japanese" is now quite fashionable. Consider all its advantages, which it attracts people so much. Among the main positive points are the following:

• high efficiency;
• cleansing the body of toxins, salt, toxins, water;
• ease of cooking;
• budget savings, since all products used are affordable;
• lack of exotic products on the menu;
• improvement of appearance due to internal cleansing;
• the minimum amount of fat and carbohydrates consumed;
• preparation before a diet and a gradual return to normal nutrition will help to endure weight loss with minimal stress for the body;
• low probability of new weight gain with a smooth exit from the diet.

Diet cons

Salt-free, low-carbohydrate, protein diet cannot pass without unpleasant consequences. Cons of the Japanese diet can be:

• without preparation it is difficult to endure,
• daily calorie intake below the norm of 1200 kcal - 800 kcal,
• exacerbation of diseases
• lack of vitamins and other useful elements,
• three meals a day, especially breakfast and dinner,
• morning empty coffee will not replace a full breakfast,
• monotonous menu,
• the feeling of hunger must be blunted with water,
• can harm health when exceeding 7-14 days of weight loss,
• increased fatigue, irritability, mood swings, decreased performance and mood, headaches,
• a sharp return to your favorite foods and drinks will return lost pounds and new ones will appear.

Salt is the worst enemy for the body. The Japanese diet excludes the use of this component in the diet. Even soy sauce, which is a salt concentrate, is forbidden, two tablespoons make up the daily allowance of salt. Refusal of salt will favorably affect the work of internal organs, blood vessels, and also helps to get rid of edema and morning “bags” under the eyes. Significant weight loss in the first week of weight loss will occur primarily due to the rejection of salt.

When losing weight on the Japanese diet, the results at the end of the first week can be amazing, and the next week will show more modest results in weight loss. With what it can be connected? If you limit or refuse salt, the first weight loss during the diet is the release of water that salt retained in the body. Fat burning occurs more slowly, because the body "hopes" for the intake of calories from food, but they are not. Therefore, he has to destroy his own reserves of fat.

The essence and rules of the Japanese diet

If you have firmly decided for yourself to try this method of losing weight, then first familiarize yourself with its essence and basic rules.

The essence of diet

The essence of the diet is to limit the intake of carbohydrates and salt in the body, due to which weight gain occurs. With this diet, you can lose 3-8 kg of excess weight in 7, 13 or 14 days. It is unbalanced, therefore, while adhering to a diet, you need to additionally take multivitamins. People are not recommended to sit on it often, as the abuse of dietary restrictions will lead to health problems.

The correct Japanese diet is designed for 13 days. Residents of Eastern countries consider this number lucky, in Europe, on the contrary, it is considered mystical and bringing misfortune. Therefore, the Japanese diet for 14 days and for 7 days, when you need to lose a few kilograms per week, are considered popular all over the world.

The menu of the correct Japanese diet for every day is as follows .

• breakfast - rice boiled with vegetables (without salt, spices, sauces, oil), green tea;
• lunch - miso soup or another soy dish, soy cheese - tofu, rice noodles, one unsweetened fruit and green tea;
• dinner - sea fish or seafood, steamed or stewed vegetables, green tea.

A special feature of the Japanese diet is its limitation in everything: small portions, three meals a day, a decrease in the amount of fats and carbohydrates consumed, spices, even the daily calorie intake should not exceed 800 kcal.

At one meal, you need to eat 200 grams of food. Under the ban in the correct "Japanese" are milk, meat and offal, bread, sweets, sauces and oils, semi-finished products and smoked meats. If you use some of these products, the result of losing weight will not be too impressive - up to 3 kg per month.

Diet Rules

The basic rules of the Japanese diet are the same for the weight loss system in 7, 13 or 14 days.

1. You need to prepare for the entrance to the diet in advance. For a week, start reducing the amount of flour, sweet, salty, canned, fatty foods.
2. Salt, sugar, other spices are forbidden to add.
3. You need to carefully and slowly chew food to feel full.
4. You need to stick to the weight loss plan and menu.
5. It is forbidden to rearrange the menu of different days.
6. In the morning on an empty stomach, you need to drink a glass of warm water, you can with lemon.
7. Coffee is allowed to be replaced with green tea.
8. Every day you need to drink 2 liters of non-carbonated water.
9. It is forbidden to replace food and add other ingredients that are not on the menu of the Japanese diet.
10. Get out of the diet slowly.
11. It is forbidden to lose weight in this way more than once every two or three years.

The Japanese diet is not in vain considered very tough. Violation of at least one of the rules will lead to the fact that you have to start it over again, and the results will be insignificant.

So that after a week or two weeks of dieting the lost kilograms do not return, you need to return to normal nutrition gradually. Sometimes the exit from the Japanese diet is stretched for several weeks. This is done so that after the completion of the diet, the weight does not begin to grow again. To prevent this from happening, you need to reduce the amount of salt, carbohydrates and fats in your daily diet.

Preparatory stage and exit

The preparatory stage for the Japanese diet lasts about a week. During this time, losing weight should minimize the use of salt, sweet, flour, smoked, pickles, potatoes. It is advisable to make any fasting day on kefir a few days before the start of the diet.

It is very difficult to get enough of small portions of food, eating in the usual way. To eat, experts recommend chewing food for a long time and thoroughly. Spending more time on a meal, the body receives more benefits from food.

A sharp return to fried, starchy, sweet, smoked foods and sweet or alcoholic drinks is fraught with health complications and is a huge stress for the body.

The first week after the diet should be based on the principle of proper nutrition. An approximate one-day menu with a smooth exit from the diet looks like this:

• breakfast - watery porridge and tea with honey or coffee with sugar;
• snack - several dried fruits or one fruit or a glass of juice;
• lunch - boiled meat with a side dish of porridge or stewed vegetables, tea or coffee;
• afternoon snack - unsweetened fruit or a glass of low-fat kefir;
• dinner - durum vermicelli or boiled vegetables, sweet tea;
• Before going to bed, you can have a glass of warm milk or warm water with honey.

Dishes consisting of fish or animal meat, with a side dish of vegetables are quite popular and many people eat them every day. It is psychologically difficult for people to give up spices, especially salt, and various sweets in the form of pastries, confectionery and sweets. Forcing yourself to forget about sweets for a week or two is a problem. Maybe you should “cleanse” your body by temporarily switching to proper nutrition without salt?

• natural coffee or green tea;
• cracker of dark bread;
• cabbage and carrots, raw and boiled. It can be consumed as a whole, in pieces or chopped or grated;
• sea ​​fish, beef, chicken meat, boiled or steamed;
• kefir, 1% or fat free;
• eggs, raw or boiled. (cook hard boiled);
• it is advisable to use tomato juice homemade or purchased with pulp. Ordinary packaged juice contains salt, which is prohibited;
• vegetable oil - olive or unrefined sunflower;
• zucchini, eggplant, parsnip root fried in butter;
• hard low-fat cheese;
• lemon, the juice of which can be added to dishes to improve the taste;
• unsweetened fruits, most often apples, pears, citrus fruits.

Products and spices that are not included in this list are considered prohibited. Fruits such as grapes and bananas are also banned. From drinks, lemonades, juices, soda, alcohol of any strength are prohibited. A categorical taboo on various sauces, spices, marinades.

Menu for 7 days

The Japanese diet for 7 days is quite strict. Those who passed it were satisfied with the result. Adhering to the menu of the Japanese diet for 7 days per week, you can lose 3-5 kg ​​of excess weight. This will be the removal of fluid from the body, which often lingers inside.
We suggest that you familiarize yourself with the principle of weekly nutrition on the Japanese diet in the table.

Menu for 14 days

Those who mastered the first week of such a diet can continue to lose weight on it for another week. Weight loss with a two-week diet averages 8 kg. The menu of the Japanese diet for 14 days is not much different from the diet of the seven-day diet. In one option, the menu of the first week is repeated in the second week. There is a more varied food option, the menu of which is presented in the table of the Japanese diet for 14 days.

This weight loss technique, with the right approach, not only helps to quickly get rid of a significant part of extra pounds, but also remove harmful substances from the body. The Japanese diet allows the use of exclusively low-calorie foods, due to which their own fat reserves begin to burn. Protein food in the diet of a person who is losing weight helps to improve metabolism, which also has a good effect on the figure and well-being of a person.

What is the Japanese diet for 14 days

The nutrition system is considered unbalanced, since its menu lacks some trace elements useful for the body. The Japanese diet for 14 days helps to lose up to 9-10 kg. The essence of the technique is the use of products, the energy value of which is minimal. With their help, the body is not fully saturated, therefore, it begins to expend previously accumulated fats.

To achieve the promised result, you need to eat strictly on schedule and in limited quantities. The Japanese diet provides for a daily diet. At the end of the diet, it is important to follow some recommendations in order to maintain the result for a long time. The main principles of this method of losing weight are as follows:

• refusal of spices, salt;
• the predominance of protein foods in the menu;
• the use of exclusively dietary dishes;
• maintaining a balanced diet in the future.

Advantages and disadvantages

Like any other weight loss system, the Japanese diet has its pros and cons. They must be taken into account before starting to observe such a diet. If the method causes you serious discomfort, it is better to find an alternative way to get rid of extra pounds. The main benefits of the Japanese diet are:

• normalization of metabolic and metabolic processes;
• removal of toxins, excess fluid, toxins from the body;
• high efficiency;
• short duration;
• good tolerance (the most difficult - the first 3 days, after which the body gets used to the diet).

The disadvantages of the method are standard and are no different from the disadvantages of other low-calorie diets. These include:

• possible depletion of the body, if additional vitamin complexes are not taken;
• the minimum number of calories, which increases the likelihood of breaking loose in the first few days of the diet;
• obligatory use of brewed coffee, which is not allowed for everyone.

Rules

The Japanese weight loss system gives an amazing result, but in order to achieve the effect, it is important to strictly follow all the rules. It's easy to remember them:

1. You can eat only what is indicated on the menu, in addition, it is important to strictly observe the portion size. It is forbidden even to change products in places, because during weight loss certain changes occur in the metabolism, and the Japanese diet is designed to maintain the proper functioning of the body.
2. It is necessary to observe the correct drinking regimen. The daily norm for an adult is 1.5 liters of non-carbonated clean water at room temperature.
3. Required to take vitamins for 2 weeks. Ignoring this requirement will lead to beriberi, deterioration of well-being, loss of strength, and a decrease in immunity.
4. Active physical activity is prohibited. At the same time, morning exercises are recommended, which helps to cheer up and keep muscles in good shape.
5. Any snacks are excluded. 3 meals per day are allowed. With a strong feeling of hunger, it is allowed to drink a glass of low-fat kefir.

Approved Products

This method of losing weight is considered tough and is based on the use of predominantly protein foods with the exclusion of carbohydrates and fats from the menu. It is allowed to drink only plain water and natural black coffee. The products that make up the slimming menu are:

• fish (any);
• hard cheese;
• eggs;
• chicken fillet, beef;
• low-fat kefir;
• raw vegetables, fruits.

Prohibited Products

• flour products, pastries;
• alcohol;
• bananas and grapes;
• sweets;
• tea, cocoa, milk;
• all seasonings, including sugar, salt;
• smoked products.

Japanese diet menu for 14 days

A strict weight loss system does not allow any changes in the diet and schedule. If you want to get the promised result, it is important to strictly follow the schedule that the Japanese diet offers for two weeks. Optimal menu:

Leaving the Japanese Diet

Diet, menu, drinking regime - everything in this technique is designed for rapid weight loss. At the same time, in order to maintain health in the pursuit of a beautiful figure, it is important that the 14-day diet ends correctly. Lost kilograms will not come back if you correctly exit the Japanese food system. For this you should:

• daily add no more than 1 product to the diet;
• try not to increase the volume of servings sharply;
• in the next 2-3 weeks after the completion of the diet, refuse fatty, sour, spicy, smoked foods.

Dish recipes

The most high-calorie product that allows you to include in the menu of the Japanese diet for weight loss are eggs. Protein, in addition, losing weight is obtained from meat and dairy products. A small amount of carbohydrates is consumed along with crackers, vegetables, fruits and dark bread, and the body receives fats from vegetable oil. It is better to give preference to olive, using it for dressing vegetable salads or cooking other dishes.

Turkey boiled meatballs

• Time: 50 minutes.
• Calorie content of the dish: 130 kcal / 100 g.
• Destination: lunch / dinner.
• Cuisine: Russian.
• Difficulty: easy.

Since the menu of the Japanese diet for 14 days is scarce and monotonous, the chicken can be periodically replaced with a turkey. For this, the fillet part of the bird, freed from bones and skins, is suitable. You can combine turkey meatballs with fresh vegetables or salads. It is important to refuse salt, pepper and any flavorings in the form of spices during cooking - they are prohibited during weight loss.

Ingredients:

• onion;
• turkey - 200 g;
• small carrot.

Cooking method:

1. Boil the meat, pass it along with the onion through a meat grinder.
2. Add grated carrots to minced meat.
3. Roll into small balls with wet hands.
4. Fill a saucepan with water, put on fire and wait until it boils.
5. Boil the meatballs until tender (this will take 20-30 minutes). Serve the finished dish with chopped dill, parsley.

Boiled beef patties

• Time: 60 minutes.
• Number of servings: for 1 person.
• Calorie content of the dish: 152 kcal / 100 g.
• Destination: lunch / dinner.
• Cuisine: Russian.
• Difficulty: easy.

The Japanese diet involves the use of exclusively lean meats, which include beef. Many do not like boiled meat because of its rigidity, so it is better to cook minced beef fillet. Subsequently, it will serve as the basis for the preparation of delicious and satisfying diet meatballs. Rice for the dish is better to choose unpolished - it has more nutrients and no starch.

Ingredients:

• beef without fat - 200 g;
• small bulb;
• carrots - 70 g;
• egg white - 1 pc.;
• unpolished rice - 50 g.

Cooking method:

1. Grind vegetables and meat with a blender or meat grinder.
2. Boil rice until half cooked.
3. Stir in egg white and rice.
4. Roll the balls from the resulting mass.
5. Put them in a deep frying pan and fill with boiled hot water so that only the tops of the balls remain above its surface.
6. Bring liquid to a boil and reduce heat to medium.
7. It takes half an hour to stew meatballs suitable for the Japanese diet. You can eat them with the remaining broth and fresh vegetables.

Trout in the oven

• Time: 40 minutes.
• Number of servings: for 1 person.
• Calorie content of the dish: 105.6 kcal / 100 g.
• Destination: lunch / dinner.
• Cuisine: Russian.
• Difficulty: easy.

Trout is a fish of the salmon family, which is famous for its excellent taste and rich composition of nutrients. The baked product is a great example of a healthy protein food that is perfect for the Japanese 14 day diet. Trout contains omega-3 fatty acids, vitamins E and D, zinc, selenium, magnesium, while it has a minimum amount of calories. To bake fish, preserving its aroma, it is better to use foil.

Ingredients:

• a couple of slices of lemon;
• small fresh trout;
• dill, parsley.

Cooking method:

1. Wash, clean the fish from the insides. Pat it dry with a tissue.
2. Squeeze the juice from the lemon over the trout, put the remaining slices on top.
3. Put green sprigs of dill, parsley in the abdomen.
4. Send the baking sheet with the fish to the oven preheated to 190 degrees. In this case, the trout should be covered with foil - this will help preserve the juice.
5. After half an hour, you can serve the fish on the table.

Cauliflower puree with tomatoes

• Time: 20 minutes.
• Number of servings: for 1 person.
• Calorie content of the dish: 33 kcal / 100 g.
• Destination: lunch / dinner.
• Cuisine: Russian.
• Difficulty: easy.

As part of the Japanese diet, you have to constantly eat boiled white cabbage, which quickly gets boring. You can replace it in the menu with mashed cauliflower. The dish is prepared very quickly and simply, while it contains a minimum of calories. Thanks to such food in the diet, you can quickly get rid of excess weight and feel great, because cauliflower and tomatoes are a storehouse of vitamins and minerals.

Ingredients:

• cauliflower - 300 g;
• dill;
• tomato - 1 pc.;
• boiled eggs - 1-2 pcs.

Cooking method:

1. Boil the cabbage, chop with a blender.
2. Put the mass on a plate, garnish with chopped dill, tomato slices.
3. Serve a diet dish with boiled eggs.

Contraindications

The principle of the Japanese diet, which ensures its effectiveness, is the acceleration of the metabolism in the body. At the same time, the weight loss system has nothing to do with the dishes of the Land of the Rising Sun. The diet is designed for healthy people and those who have certain chronic pathologies. However, the Japanese technique has some contraindications. It is forbidden to lose weight in this way:

• during pregnancy, lactation;
• people with diseases of the stomach, liver, kidneys, heart, blood vessels);
• diabetics;
• during the endocrine restructuring of the body (with menopause, after an abortion, during treatment with hormonal drugs);
• professional athletes and persons who have intense physical activity.

Video

Have you ever heard that Japanese food can help you lose weight? Yes, in fact, it is: many studies confirm the positive aspects of the Japanese eating plan. Fresh food, small portions, vegetables, rice, fish - these are his main secrets. If you would like to know more about how Japanese diet will help to lose weight and what rules must be observed, read our article!

Secrets of the Japanese Diet

1. Why are the Japanese famous for longevity and not obese?

According to statistics, the population of Japan has one of the highest life expectancy rates. The key factors here are the diet as well as the way of life of the Japanese. Although they are work-oriented, they have strategies for proper relaxation, including communication with nature, relaxation practices and seemingly insignificant but important health habits that improve the quality of life day by day.

Obese people are rare in Japan. In fact, only about 3% of Japanese women are overweight. How is this possible? Maybe it's the fresh salmon? Or Indian sesame seeds, which boost and replenish energy? The answer lies in the fact that the Japanese follow simple but important rules, which we will discuss in the continuation of the article.

2. What are the features of the Japanese diet?

• The Japanese diet involves the use of fresh products and, most importantly, small portions. The main rule is Appreciate food for quality, not quantity. That is, no semi-finished and ready-made food or products suitable for heating in a microwave oven. In addition, refined flour, fatty foods, etc. are excluded. Only fresh and natural products.
• Another important aspect is how food is taken: slowly, measuredly and enjoying all the shades of taste. The Japanese get the maximum pleasure from the dish, slowly chewing food. And it doesn't get boring, because they appreciate the form of presentation and the visual side of the products. We can say that the Japanese eat not only with their mouths, but also with their eyes.
• And now one of the main facts: the Japanese do not eat, do not have a weakness for bread or meat. They prefer rice, vegetables and fish. Fresh fruits are also of great importance and are always consumed in small quantities.
• In Japan, breakfast is the most important meal of the day.. They start the day with a variety of dishes, from vegetables and rice to soups, eggs and the drink that can not be overestimated - green tea.

Basic points of the Japanese diet

• Rice: it is a fundamental part of the Japanese diet. However, if possible, only wild and whole rice should be consumed.
• Noodles: there are special types of noodles that are ideal for the Japanese diet: udon, somen, ramen, soba ... They have different thicknesses and are made from different types of cereals, while they have a lot of useful properties and contain the necessary carbohydrates. Japanese noodles are suitable for a gluten-free diet, and this is undoubtedly another plus.
• Fruit: especially Fuji apples, persimmons and tangerines. Delicious, isn't it?
• Fresh fish: mackerel or salmon.
• Soy, millet, tofu: rich in protein, they are an excellent alternative to dairy products. In addition, they are rich in antioxidants, reduce bad cholesterol and prevent the development of diabetes.
• Green tea: No Japanese meal is complete without it.
• Vegetables: eggplant, soybeans, red beans, cabbage, ginger, pumpkin, radish. Plus mushrooms and seaweed.

Japanese Diet: Sample Meal Plan for Weight Loss

Next, we will present to your attention a diet plan that can be followed throughout the day. Japanese diet offers many options and possibilities, the dishes are easy to prepare and have an incredible taste. Remember, it is very important that the products are fresh. Try to eat slowly and enjoy the taste of each ingredient.

The diet that we will talk about is ideally designed for 10 days. During this time, you can eat a balanced diet and lose weight naturally and safely.

Breakfast

• 1 mandarin
• 1 cup miso soup: Don't worry, the ingredients are easy to find in the supermarket or Japanese food departments. This is a typical Japanese soup that is good for breakfast, it improves tone and contains a minimum of calories. Such a soup typically contains tuna, tofu, seaweed, miso (soy-based flavored paste), and onions.
• 1 cup.

Dinner

• a portion sushi(made with fresh fish and rice) with soy sauce
• a portion Japanese noodles with mushrooms
• 1 apple
• 1 cup green tea.

Dinner

• Assorted sashimi(a dish of different types of fish) with soy sauce and wasabi (you should be careful, because this seasoning is very spicy)
• 1 cup whole or wild rice
• 1 orange
• a cup green tea.

It is important to note that, following the traditions and customs, the Japanese devote sufficient time to meditation, hiking and cycling, as well as highly appreciate nature and know how to enjoy simple things. Maybe we should learn from them?

The Japanese diet for weight loss (also often referred to among adherents of various diets simply as “Japanese”), which will be discussed below, is actually not directly related to the Land of the Rising Sun, but is a specific dietary diet for men and women, allowing you to quickly and relatively inexpensively rid your body of excess fat mass. The predicted weight loss for 2 weeks of strictly following such a diet varies between 6-8 kilograms.

Name history

It is not possible to establish for certain the reason why this diet appears under the name "Japanese". Some sources assign this name a purely promotional meaning, designed to attract as many admirers of East Asian cuisine to the diet as possible. Others argue that the developer of such a diet is a Tokyo-based Yaex clinic, which, in fact, has nothing to do with it. Still others find a connection between a well-organized, moderate and simple dietary menu scheme with the principles of eating by the people of Japan, etc. One way or another, the typical diet of the Japanese is strikingly different from the proposed food option and, by and large, is related to it only by the presence of sea fish, green tea and boiled chicken eggs, while the original or real Japanese diet would certainly include: cereals, legumes, noodles and seafood.

In general, there will be no exotic dishes throughout the Japanese diet. Absolutely all foods recommended for eating have long been and are well known to any European, which is undoubtedly a plus of such dietary nutrition both in terms of the availability of diet menu ingredients in even a modest and small grocery store, and because of minimizing the risk of sudden allergic reactions. in response to unfamiliar food.

The essence and principles of the Japanese diet

The weight loss mechanism of the Japanese diet is primarily based on limiting the intake of food calories into the human body, especially from fatty, high-carbohydrate and salty foods. It is for this reason that the Japanese diet can be safely classified as and protein dietary regimens. In addition to the effect of losing weight, the goal of the Japanese diet is also body and the normalization of all the transformations taking place in its digestive system, in other words, the restoration of an adequate metabolism.

The main saturating nutrient of this diet is protein, which enters the body with chicken meat and eggs, fish, beef and dairy products. The carbohydrate component of the diet is represented by vegetables and rye bread. A small percentage of fats will be absorbed from fish and meat dishes, as well as from olive oil, which is allowed to cook food. A sufficient amount of fiber is found in fruits and vegetables, the mass part of which is not even limited on some days, which is why the gastrointestinal tract must work at full strength. The use of natural green tea and coffee will help not only to cheer up, but also saturate the body, useful for metabolism.

As you can see, all the basic nutrients are present in the Japanese diet in full, but their amount is seriously limited by the dietary regimen, which is forbidden to deviate from due to a decrease in the effectiveness of weight loss. The daily diet of the Japanese diet is prescribed very strictly, and therefore, if it is followed, you do not need to think about what kind of meat you can replace beef with or what you can replace zucchini with, but you must strictly follow the developed menu scheme.

Since the basis of such nutrition is protein food, the diet cannot be called completely balanced, and therefore you can adhere to such a diet for a maximum of 14 days. Even during this time, the human body can react negatively to a reduction in the intake of carbohydrates, the deficiency of which is harmful to the joints (body aches may be observed) and the nervous system (weakness, etc. are possible). If these symptoms occur, it is better to stop the diet and consult a doctor.

Subject to the Japanese diet, all dishes should be prepared without salt, and hot drinks (tea, coffee) should be consumed without sugar or its substitutes, which not everyone will like either. The drinking regimen of such a protein diet will require a daily intake of at least 1.5 liters of fluid in the body, which is necessary for it to ensure adequate excretion of the final products of animal proteins.

Unlike most other diets, the number of meals on the Japanese diet is limited to just breakfast, lunch and dinner, with no snacks in between. It is better to start the morning with a glass of mineral water without gas, drunk on an empty stomach, and carry out the final meal at least a couple of hours before bedtime.

You should also start such a “hard” diet after preliminary preparation of your body, which, in addition to the psychological mood, requires refraining from potentially harmful foods (sweets, fast food, smoked meats, pickles, etc.) during the previous week and reducing the size of consumed portions.

In order to maintain health at the initial level, it is recommended to supplement the diet throughout the entire time of the diet (especially the two-week one). mineral-vitamin complex .

Varieties

To date, 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 diet and, accordingly, the amount of lost kilograms of weight.

Japanese diet for 7 days

When choosing this type of diet, a nutritious diet is calculated for only 7 days, during which it is possible to rid yourself of 2-3 extra pounds of weight. The recommended menu for the week is an unambiguous and strict plan for the use of acceptable products at the time of day specially allotted for them and does not allow any changes, both in terms of replacing dishes, and in relation to their alternation. It is worth noting that the reviews of some nutritionists about this version of the Japanese diet speak of the insufficiency of such a time period for the full effectiveness of losing weight, since, in their opinion, in the first week of the diet, only the body adjusts 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 losing weight to the fullest. Reviews of the productivity of this dietary option give figures for the final result of its strict adherence, varying within minus 6-8 kilograms of body fat. As in the previous case, the Japanese diet menu for 14 days is strictly fixed and does not tolerate any deviations. All recommended foods must be eaten at the designated time of day and on a specific day of the week.

Japanese diet 13 days

The menu of the Japanese diet for 13 days exactly repeats the diet described above and differs from that only in the absence of the need to comply with a strictly reduced nutritional diet over the past day. The Japanese 13-day salt-free diet, reviews of which in terms of weight loss effectiveness are almost identical to its longer version, should also be maintained within the framework of all the previously indicated rules for the intake of recommended food.

Approved Products

The allowed food set of any variant of the Japanese diet is severely limited and allows the following foods to be eaten:

• eggs and chicken fillet (poultry breast, peeled and fat deposits);
• fish fillet (preferably from low-fat sea fish);
• lean beef;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots, eggplant);
• unsweetened fruits (with the obligatory use of lemons and with the exception of grapes and bananas);
• olive oil (for cooking meat dishes and seasoning vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green tea (leaf) and coffee (ground or grain);
• mineral or purified water without gas.

Table of allowed products

Wholly or partially restricted products

Due to the strict limitation of allowed ingredients, the list of prohibited foods looks more impressive and primarily includes:

• salt and any products containing it;
• sugar and all kinds of sweets;
• all products related to fast food;
• fatty meat of animals, fish and poultry;
• smoked meats and pickles;
• all types of flour products;
• any semi-finished products and conservation;
• marinades, sauces, gravies;
• fatty dairy products;
• sweet factory nectars and compotes;
• starchy vegetables and cereals;
• cheese and sausage products;
• carbonated and alcoholic drinks.

Table of prohibited products

Menu (Meal Schedule)

As mentioned earlier, the menu of any variety of the Japanese diet is fully adapted for Europeans in terms of recommended foods and is a clear plan for the daily use of certain dishes at the appropriate time of day. A detailed dietary ration is exactly designed for a week of following the Japanese diet, and if longer options are used, it should simply be repeated again, starting from the first day, with an acceptable replacement of coffee with tea.

Since the two-week version of the Japanese diet is considered the most effective, here is a complete list of meals for 14 days, which includes:

• chicken fillet (preferably poultry) - 1 kg;
• lean sea fish fillet (hake, blue whiting, cod) - 2 kg;
• beef pulp (lean) - 1 kg;
• rye bread (or crackers) - 0.5 kg;
• chicken eggs - 20 pcs.;
• medium-sized white cabbage - 2 heads;
• eggplant / zucchini - 1 kg in general;
• carrots - 2-3 kg;
• unsweetened fruits (excluding grapes and bananas) - 1 kg in total;
• large selected lemons - 2 pcs.;
• low-fat kefir - 1 l;
• olive oil (preferably first pressing) - 0.5 l;
• homemade tomato juice - 1 l;
• real coffee (ground or beans) - 1 pack;
• natural large-leaf green tea (without flavors and additives) - 1 pack.

This set of products should be enough to prepare all the dishes consumed during the 2 weeks of the diet three times a day. In addition, during each day of such a diet, it is necessary to drink mineral or purified water without gas in a minimum volume of 1.5 liters.

Menu example

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

First (eighth) day

Second (ninth) day

Third (tenth) day

Fourth (eleventh) day

Fifth (twelfth) day

Sixth (thirteenth) day

Seventh (fourteenth) day

For clarity, the described menu of the Japanese diet, you can use a schematic photo of the meal schedule, designed for 7 days.

Japanese cuisine, weight loss recipes

In the article below, we will look at several recipes for Japanese cuisine, which, although not included in the menu of the described diet, can be useful in the fight against extra pounds or in maintaining the existing weight at the proper level.

Required Ingredients:

• purified water - 1 l;
• rice groats - 1 tbsp. l.;
• seafood cocktail (of your choice) - 200 g;
• lean sea fish fillet - 100 g;
• medium carrot - 1 pc.;
• green beans - 150-200 g;
• soy sauce - 1 tsp;
• greens - to taste;
• pepper / salt - the minimum amount.

Rinse the rice groats thoroughly (if you wish, you can replace the rice with Japanese noodles), place it in a pot of water and let it boil a little, then add the fish fillet cut into small pieces into boiling water and cook it over low heat.

At this time, fry the seafood in a pan for a little (about 2 minutes). Cut carrots and green beans into medium-sized pieces and add them to the pan along with soy sauce, salt and pepper. After 7 minutes, put seafood in the future soup, bring the water to a boil and turn off the stove. When serving, garnish the soup with your favorite herbs.

Required Ingredients:

• funchose (rice noodles) - 100 g;
• large red bell pepper - 1 pc.;
• peeled boiled shrimp - 250-300 g;
• onion - 3-4 pcs.;
• cilantro - 25-30 g;
• soy sauce - 1 tsp;
• garlic - 2 teeth;
• sesame oil - 2-3 tbsp. l.;
• curry powder - 2 tsp;
• lemon juice - 2 tbsp. l.

Pour funchose with hot boiled water, let it brew for a maximum of 10 minutes, then put the noodles in a colander (do not pour out the remaining water). Peel the onion from the husk, and the pepper from the seed box, rinse them and cut the onion into thin half rings, and the pepper into small strips.

Prepare the marinade by washing the cilantro thoroughly and chopping it into small pieces. Peel the garlic and chop it with a knife or garlic maker. In a saucepan, mix 3 tbsp. l. water left over from funchose, curry, soy sauce, 2/3 chopped cilantro, lemon juice, minced garlic and sesame oil. Place the saucepan over low heat and simmer the marinade for about 3 minutes, stirring occasionally.

Coarsely chop the funchose and place it in a salad bowl. Add pre-cooked shrimp, chopped peppers, onions and the remaining cilantro there. Mix all ingredients thoroughly and season with marinade.

Required Ingredients:

• mussels - 300 g;
• rice - 200 g;
• squid meat - 300 g;
• carrots - 1 pc.;
• peeled shrimp - 300 g;
• onion - 1 pc.;
• vegetable oil - 3 tbsp. l.;
• garlic - 2 teeth;
• bay leaf - 2 pcs.;
• salt is the minimum amount.

Wash and clean the vegetables, then cut them into thin strips and fry in a pan with a little vegetable oil and salt until lightly browned and soft.

Rinse the rice thoroughly, dry it a little, add to the pan with the vegetables and continue to simmer everything together for about 7 minutes, stirring occasionally. Peel the garlic and place the whole cloves along with the bay leaf in the same pan. Add cold water to it with a surface layer of about 2 cm above the food. Cover the pan with a lid and continue to cook the rice over low heat until it is fully cooked.

Cut the squid meat into strips and fry it in another pan along with peeled shrimp and mussels for a maximum of 2 minutes. Transfer the seafood to the pan with rice, mix thoroughly and simmer, covered, for another 2 minutes.

Required Ingredients:

• chicken eggs - 4 pcs.;
• dried beef - 100 g;
• mayonnaise - 4 tbsp. l.;
• tomato - 1 pc.;
• vegetable oil - 1 tbsp. l.;
• favorite greens - to taste.

Wash the tomatoes and cut them into round or semi-circular pieces. Slice the beef jerky into thin slices and arrange nicely with the tomatoes and herbs on a plate.

Beat the eggs with a whisk, add all the mayonnaise to them and continue to beat until a liquid homogeneous mass is formed (the salinity of mayonnaise is quite enough for the dish and therefore it does not need to be additionally salted).

Put the pan on a small fire, heat it up and add a little vegetable oil to its surface (the amount of oil should be taken to a minimum, as its excess will spoil the taste of the dish).

Pour a thin layer of the whipped omelet mixture (like on pancakes) into the pan and immediately spread it over the entire area. Slightly fry a thin layer of omelet on one side, for about 20-30 seconds, and roll it with a wooden spatula into a kind of flat roll. Leave the resulting roll on the edge of the pan and distribute the next mass of omelet on it so that a small amount of it leaks under the first roll. After 20-30 seconds, roll the second roll, rolling it up to the first. Repeat the same procedure until all the liquid mass of the omelette is used up.

Transfer the resulting omelet rolls to a dish with meat and tomatoes, cut them into slices convenient for you and serve.

Required Ingredients:

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

Wash 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 rest into small cubes, cut the cucumbers into the same cubes. Finely chop the parsley, reserving a couple of sprigs for garnish.

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

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

Mix boiled rice, cubes of cucumbers, tomatoes and chopped eggs in one salad bowl. Pour dressing over salad and toss gently. Garnish the dish with egg slices, tomato slices and parsley sprigs.

Getting out of the diet

Naturally, during the time of following the Japanese diet (especially its variants, designed for 13 and 14 days), the human body gets used to the limited intake of food and rebuilds its own to work with low-calorie foods. An abrupt cessation of such a diet and a rapid return to previously consumed high-calorie dishes can not only negate the entire positive result of losing weight, but also increase the number of extra pounds of weight. Therefore, before leaving the diet for the usual nutritious diet, it is necessary to adhere to a kind of dietary menu for at least a similar time period, leaving with a gradual and accurate daily replenishment of the food ration. The optimal duration of exit from any diet for weight loss is considered to be a period of time twice the diet itself, or at least equal to it in time.

For example, if you follow a 2-week version of the Japanese diet, you should continue to eat in small portions for the next 14 days (and preferably 4 weeks), gradually adding energy, but low-calorie foods to them. Do not reduce the intake of protein foods (meat, fish, eggs, etc.) into the body and gradually introduce carbohydrates and fats into the diet. Add sugar and salt in the truest sense of the word in milligrams.

At first, focus on various cereals, primarily oatmeal, rice and buckwheat, which should be alternately included in the breakfast or lunch menu. You need to continue to eat fresh vegetables and fruits, but do not lean on sweet fruits. Supplement daily meals with snacks, during which give preference to low-fat dairy products and muesli. From flour products, you can add some whole grain, bran and / or yeast-free bread, but continue to protect yourself from baked goods, pasta and sweets. Throughout the exit from the diet, you need to drink plenty of mineral or purified water without gas (1.5-2 liters).

For kids

Due to the imbalance of the nutritional regimen and the strict limitation of the caloric content of incoming food, the Japanese diet should not be followed by children under 16 years of age.

During pregnancy and lactation

Any version of the Japanese diet, due to the severe restriction of the nutritious diet, is not suitable for women either.

Pros and cons

Before embarking on a fairly “hard” diet of the Japanese diet, you should consult with a dietitian, since this diet is not suitable for everyone.

When purchasing products for the Japanese diet, make sure they are of good quality. For example, coffee that is actively used in this diet must 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 beef and poultry meat "homemade", due to the higher content in them minerals , and other useful substances, and the absence of and. Sea fish is recommended to be bought fresh, when its quality is beyond doubt. Fruits and vegetables should also be fresh and organic.

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

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

Japanese diet, reviews and results

First of all, in various forums dedicated to nutrition, they discuss the obvious discrepancy between the name of this diet and its absolutely non-oriental diet. Regarding the origin of this dietary diet, a variety of versions and assumptions are put forward, which, however, have not brought this dissonance closer to unraveling. Be that as it may, 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 the comments of nutritionists on it, most often agree in its positive assessment.

According to most people who have experienced the productivity of this diet, even observing the “Japanese” variety, designed for only 7 days, shows tangible positive results in ridding the body of excess fat mass, while the muscle frame remains unchanged. Importantly, a lot of positive feedback about the Japanese diet, with photos of the results and recommendations, is left by people with different initial weights. The plumb line for one week of such a dietary regimen varies within 3-5 kilograms, and when maintaining its longer options (for 13 and 14 days) it is 5-8 kilograms. It is worth saying that the reviews of the Japanese diet for 14 days and for 13 days in terms of their effectiveness in terms of losing weight are virtually identical, and the reason for the appearance of the 13-day version of the diet is most likely the desire to reduce such a strict diet for at least 24 hours.

Photos before and after 7 days of the Japanese diet

Residents of Japan are rarely obese. They prepare food from healthy products, eat small portions, and do not like fatty fast food. Based on such eating habits, nutritionists have compiled the Japanese diet.

The essence of the diet

Different types of Japanese diets have a common principle - three meals a day with small portions of food. All meals included in the diet contain a minimum of salt, and drinks - without sugar. Fatty, sweet, spicy foods, any snacks between breakfast, lunch and dinner are prohibited.

"The Japanese adhere exclusively to seasonal and regional food." Margarita Koroleva, star nutritionist

With such a diet, the daily calorie intake is reduced. To maintain metabolism and energy production, the body is forced to use body fat. By avoiding salt, excess fluid is removed, and the small portion size leads to a decrease in the volume of the stomach. As a result, a person loses weight by 3-4 kg per week, swelling subsides, pressure normalizes.

Diet Benefits

The Japanese are the longest living nation. The average life expectancy is 84 years. A diet based on the Japanese food system is safe for health. Other benefits:

• efficiency - a guarantee of weight loss with strict observance of all restrictions;
• short-term - the result appears already in the first week;
• simplicity - there are no dishes in the diet that are difficult to cook;
• improvement in appearance - swelling disappears, a gray tint of the face;
• health promotion - due to the normalization of weight, the whole body works better.

The benefits of the diet also include a stable result. After its completion, people rarely have a desire to pounce on harmful foods, so excess weight does not return like a boomerang.

How much weight can you lose

The number of kilograms that can be lost depends on the initial weight of the person. The less body fat, the harder it is to get rid of them. Women with early stage obesity are usually satisfied with the results. Weight loss statistics on various types of Japanese diet:

• classic - 5–8 kg in two weeks;
• strict - 3-4 kg in 7 days;
• for men - 3-4 kg per week;
• hard - 4 kg in 13 days;
• tea - 5-7 kg in 14 days;
• water - 3-4 kg in 7 days;
• banana - 7-8 kg in two weeks;
• Yaelo - 5–8 kg in 14 days.

On average, a person loses 3-4 kg in one week.

Feature of the classic Japanese diet

The original version of the Japanese diet requires endurance and self-control from a person. After all, for its observance within two weeks it is necessary to eat only unsweetened and unsalted dishes.

Lunch and dinner consists of small, low-calorie meals. And for breakfast it is allowed to eat only a piece of dried bread with a cup of unsweetened coffee or tea.

Body preparation

A few days before switching to a new nutrition system, do not add salt to food, drink tea without sweets, and refuse additives. Print out the menu, a table of prohibited and permitted foods, hang it on the refrigerator.

Buy small plates to make the portion of food on it seem larger. Ask family members to be understanding about your desire to lose weight.

Basic Rules

When following the Japanese diet:

1. Have breakfast, lunch and dinner at the same time.
2. Use only fresh natural products.
3. Give up sugar and salt.
4. Drink plenty of warm boiled water.

Strict adherence to the rules is a guarantee of weight loss. But if you feel worse, go back to your normal diet. After restoring your health, choose another way to lose weight for yourself.

Menu products

For meat dishes, use beef, lean poultry meat. Refuse lamb, pork, goose, duck in any form. Before cooking, remove the skin, remove the fatty layers.

Allowed varieties of fish - pike, hake, flounder, pike perch, blue whiting, pollock, cod. They are boiled or steamed by cutting off their heads and bellies. Fat prohibited varieties include herring, mackerel, salmon, eel, halibut.

Vegetables should not contain starch. Therefore, potatoes and corn are excluded from the menu of a two-week diet. Vegetables useful for weight loss - cucumbers, zucchini, carrots, beets, all types of cabbage.

“If you bite into a boiled potato, the starch will immediately begin to break down into glucose molecules, which instantly turn into fat.” Alexey Kovalkov, nutritionist

Throughout the diet, it is strictly forbidden to drink alcohol, energy drinks and soda. Fat-free fermented milk drinks, homemade tomato juice, ground coffee, loose leaf tea are allowed.

You can enrich the diet with eggs, unrefined butter, whole grain bread crackers. Sweet fruits will help you survive the lack of desserts. Under a strict ban are cereals, butter, yeast baked goods, sweets, semi-finished products.

Menu for every day

Before switching to the nutrition system of slender Japanese women, it is necessary to draw up a diet, check the working condition of the double boiler. A ready-made menu table will help you stay on course and finish what you started.

First week

Second week

Dishes on this menu can be interchanged: for example, cook fish or beef instead of chicken, and eat chopped cucumbers instead of coleslaw.

The only condition is the small portion size. The total weight of the dish should not exceed 300 g - this reduces the size of the stomach.

Proper Japanese Diet

The peculiarity of such a nutrition system is the reduction in the daily amount of calories consumed to 800–900 kcal.

At the end of the first week on the scales you can see an amazing result - minus 4-5 kg. Such rapid weight loss is due to the removal of fluid from the tissues. Then there is a slow disposal of excess fat, so the result at the end of the second week will be much more modest - minus 1-2 kg.

Products for the menu

In addition to sugar and salt, on the Japanese diet it is forbidden to consume:

• meat;
• offal;
• milk;
• flour products;
• desserts;
• butter;
• semi-finished products.

For breakfast, doctors recommend cooking rice dishes with vegetables without adding salt, oil, spices. Such food will saturate, but it will not cause a feeling of heaviness in the stomach. To diversify the two-week diet, buy rice, zucchini, eggplant, pumpkin, cauliflower, broccoli.

For lunch, nutritionists advise cooking dishes from soy. The plant contains protein in an easily digestible form and a balanced set of amino acids. In the store you can find soy noodles, milk, meat, tofu cheese.

Soy protein is called Frankenstein food.

Dinner should consist of light, low-calorie foods. The most suitable option is a piece of fish, steamed. This dish can be alternated with boiled seafood.

strict japanese diet

The main feature of this version of the Japanese diet is the complete rejection of sugar and salt. When preparing meals, you must strictly adhere to the menu table. You can not change products, fry them in oil, add snacks.

Menu for seven days

To keep the result of the diet will help the gradual transition to normal nutrition. To begin with, add snacks after the first and second meals, do not salt the food. In order not to stretch the walls of the stomach, continue to eat from small plates.

Feature of the Japanese diet for men

Overweight men can also lose weight with the Japanese diet. A sparing option has been developed for them, in which the use of high-calorie foods is not prohibited, but limited. Men should not eat:

• sausage;
• sweets;
• fast food;
• semi-finished products.

Drinking alcoholic and carbonated drinks is prohibited.

You can eat rice and other cereals, add a little salt to dishes, add sugar to tea and coffee.

"Men lose weight 25% faster than women." Alexey Kovalkov, nutritionist

The basis of the diet is the balance of rice, fish, vegetables. This is the nutrition of the Japanese and Japanese women, who are distinguished by harmony and good health. Thanks to the ability to cook a variety of dishes, people on such a diet lose weight without feeling nausea, weakness, hunger. Therefore, a sparing diet for men lasts 18-21 days.

Low calorie recipes

The Japanese diet in the classic and strict version is distinguished by the simplicity of cooking. The fillets of fish and meat should be cut into portions and steamed in a slow cooker. Vegetables for salad are prepared in the same way.

The sparing Japanese diet for men allows for the preparation of more appetizing and at the same time healthy dishes.

Baked flounder

Lay the fish with cuts on the sides on the foil. Sprinkle straws of carrots, eggplant, bell peppers on top. Sprinkle the products with lemon juice, season with salt, pepper, herbs. Wrap the foil in the form of an envelope. Send the workpiece to the oven, heated to 180 °. Bake for 30 minutes.

Omelet with vegetables

Whisk 2 eggs in 50 ml low-fat low-fat milk. Pour the resulting mass into a preheated pan, close the lid, reduce the heat to a minimum. After 10 minutes, sprinkle chopped bell pepper, tomato, broccoli on top. Leave the omelette to simmer in the pan for another 5 minutes.

Cutlets in a steamer

Mince the skinless chicken breast until minced. Add rye bread, eggs, onions, a little salt to it. Form cutlets, dip them in breadcrumbs. Put in a double boiler in one layer. Turn on the device for 30 minutes.

Rigid rice diet

Despite the strict name, this type of Japanese food is much easier to tolerate than the classic one. After all, if it is observed, it is allowed to eat all dishes, except for pickles, marinades, spicy and smoked foods. The Japanese rice diet lasts thirteen days, during which a person loses weight (2 kg per week) and feels light in the body due to the gentle cleansing of the body.

Operating principle

The main feature of the Japanese diet is eating raw soaked rice for breakfast. Once in the digestive tract, it absorbs toxins and salts like a sponge, which retain excess fluid in the tissues. Another beneficial effect is the cleansing of the walls of the digestive tract. Rice cleans food debris and accumulated mucus from them. All harmful substances are eliminated from the body naturally.

Basic Rules

Do not drink water or other liquids 2 hours before eating rice. Slowly and thoroughly chew the cereal without drinking it. Then another 2 hours you can not drink and eat. For lunch and dinner, prepare meals from easily digestible foods. Allowed:

• lean meats and fish;
• offal, seafood;
• eggs, dairy drinks;
• raw and stewed vegetables;
• fruit, honey

Refuse marinades, pickles, alcohol. While dieting, do not go to the gym, do not do hard physical work.

Menu scheme for 13 days

For best results, soak the rice for four days with daily water changes. In order not to mix up portions, prepare 4 glasses and number them with plates. Prepare bottled water and uncooked rice with high glassiness. If a person's weight is less than 65 kg, his serving is 2 tablespoons of cereal, if more than 65 kg - 3 tablespoons.

• 1 day. Pour some rice into a glass. Fill it up with bottled water.
• Day 2 Change the water in the first glass. Pour a serving of rice in the second.
• Day 3 Change the water in the first and second glasses. Pour a portion in the third.
• Day 4 Change the water in the first, second, third glass. Pour a serving in the fourth.
• Day 5 Drain the water from the first glass. Eat swollen rice. Pour in a new batch. Soak her. Change the water in the second, third, fourth glass.
• 6–13 days. Repeat actions. If you follow this scheme, you will have a daily serving of rice with a four-day soak.

The Japanese rice diet is easily tolerated by the body. After its completion, the digestive system is cleansed, weight is reduced, swelling subsides, complexion improves. To maintain this result, adhere to the rules of a healthy diet, eat healthy foods in small portions 4-5 times a day.

Other options

There are several more ways to lose weight based on the nutrition system of the inhabitants of Japan.

Japanese tea diet

The peculiarity of this nutrition system is the daily intake of five cups of green tea. The drink is included in breakfast, lunch, dinner and two snacks. Sugar cannot be added to it, but you can add a slice of lemon, mint, dry berries.

List of products for the two-week menu:

• meat (chicken, turkey, veal, rabbit meat, offal);
• fish (pollock, hake, flounder, blue whiting, pike perch, seafood);
• cereals (rice, buckwheat);
• vegetables (zucchini, zucchini, eggplant, cucumbers, cabbage);
• fruits (apples, pears, apricots, cherries, citrus fruits);
• eggs, cold-pressed vegetable oil, fat-free yogurt.

For breakfast, lunch and dinner, cook small meals boiled or steamed. The maximum portion weight is 200 g. Snacks should be made from vegetable or fruit salads seasoned with vegetable oil, low-fat yogurt.

The diet works by reducing your daily calorie intake and taking green tea daily. It contains polyphenols, which enhance heat transfer by processing body fat. In addition, tea tones, stabilizes blood sugar, has a mild diuretic effect.

Remember, low-quality raw materials, harmful flavors and dyes are used to make cheap packaged products. Buy only quality loose leaf tea.

Japanese water diet

The essence of this Japanese food system is the use of large amounts of water. The liquid muffles the feeling of hunger, creates the illusion of eating an impressive portion of food. In addition, it removes waste products, toxins and slags from the body. As a result, a person loses weight, becomes healthier and more beautiful.

"In cold water - healing, prevention of diseases, it strengthens the body and maintains good spirits." Aulus Cornelius Celsus

To do this, start each morning with two glasses of water, drinking them while lying in bed. After 45-60 minutes, have a light protein breakfast and drink one glass again. Start and end your lunch and dinner with a glass of water. Between meals, when you feel hungry, also fill your stomach with liquid.

The duration of the Japanese water diet is 7 days. Prepare for this period such dishes:

• a piece of low-fat fish baked in its own juice;
• boiled shrimp, mussels, crayfish or crabs;
• chicken fillet without skin, steamed;
• warm chicken liver and vegetable salad;
• rice or buckwheat porridge without butter;
• boiled egg with a slice of rye bread;
• cutting fresh fruit.

The weight of dishes should be 150-200 g. Warm water will create a feeling of filling the stomach, which will allow you to be saturated with small portions of food.

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Japanese banana morning diet

Japanese doctor Hitoshi Watanabe believes that during breakfast the body should receive the maximum amount of energy. Therefore, he suggests eating bananas in the morning and washing them down with warm water. This combination speeds up metabolism, leaves a feeling of satiety for a long time.

In Uganda, bananas are used to make beer.

According to the rules of this weight loss system, eat 1 banana in the morning and drink it with 1 glass of warm water. If you feel hungry after an hour, eat another piece of fruit. For lunch and dinner, prepare meals from healthy, easily digestible foods:

• beef, poultry meat;
• offal, soups in meat broth;
• lean fish, seafood;
• eggs, dairy drinks;
• cereals from buckwheat and rice;
• vegetables, fruits, honey.

When dieting, buy slightly unripe fruits with a thin skin. They contain the maximum amount of vitamins, iron, potassium, magnesium. Eating bananas activates the production of serotonin, the hormone of happiness, which helps to endure food restrictions. As a result, a person loses 6-7 kg in two weeks.

Yaelo food system

“The protein diet is a 100% diet. She is the most efficient." Elena Khokhlova, nutritionist

The body spends a lot of energy on the processing of proteins, partly using body fat for this. Therefore, daily eat meat and fish of low-fat varieties, mushrooms, eggs, soy products. From them you can cook the following dishes:

• soup with rice noodles in meat or fish broth;
• veal stewed with vegetables and beans;
• steam chicken cutlets;
• champignon and tofu salad;
• chicken liver with cherry tomatoes;
• fish baked in foil;
• boiled shrimp, mussels or crayfish.

Such food quickly saturates the body. Therefore, servings of protein dishes should not exceed 150–200 g.

At the same time, for two weeks of the Japanese diet, completely give up sugar, carbonated and alcoholic beverages. Reduce the amount of salt and seasonings. Do not eat yeast baked goods, desserts, sausages, fast food, pickled olives, convenience foods.

How to stop dieting crashes

Diet disruption is the use of prohibited foods or an increase in a single serving. The episodic case has almost no effect on the result. And systematic overeating crosses out all the work on improving the figure.

The main reason for failures is the wrong motivation. Consider following the Japanese diet as the beginning of a new healthy life without bad eating habits. Do not tune in to a quick transformation of the figure. Rejoice in small victories, draw strength from them for new results.

Another reason is the wrong choice of power system. Japanese diets have several varieties. It is easier for some people to endure a short, hard version, for others, a long, gentle one. Don't start making changes if you can't avoid physical activity.

“Do you know why you shouldn’t exercise while dieting? The muscle needs energy, to be fed. One protein is not enough for her. Muscle needs carbohydrates. Julia Vysotskaya, chef, host of the program "Eat at Home"

If there was a single breakdown, do not scold yourself and do not give up. Do a deload day, go to the gym or take a long walk. The next day, continue to follow the diet. Remember, continuing to lose weight is much more effective than starting it all over again.

Nutritionists give these tips to prevent relapses:

• keep a diary and write down the results of losing weight in it;
• attach a photo on the refrigerator in which you do not like yourself because of being overweight;
• remove all prohibited products from sight;
• buy yourself a nice little thing from cosmetics for every kilogram lost;
• Do something that takes your mind off food.

Many variations of the Japanese diet do not require exact adherence to the menu table. The list may be adjusted to avoid the use of foods that cause disgust or nausea. For example, you can replace zucchini with eggplant or parsnip root with celery.

Sports and physical activity

Adipose tissue is the most difficult to dispose of. Therefore, moderate exercise can preserve muscle tissue and accelerate the breakdown of lipid compounds. In addition, when doing physical exercises, breathing becomes deeper. The increased supply of oxygen to the blood accelerates the biochemical processes necessary for weight loss.

"Those who think they don't have time for exercise must sooner or later find time for sickness." Edward Stanley

While following the Japanese diet, you can not do weightlifting, mountaineering, cycling. The best way to maintain physical activity - long walks, yoga, swimming in the pool. When doing exercises, do not use weighting agents, drink as much clean water as possible.

Benefit and harm

With strict observance of the Japanese diet, you can get rid of several kilograms of excess weight, become more elegant and slimmer. The classic version is characterized by small portion sizes. Due to the decrease in the volume of the stomach after the end of the diet, the body will be saturated even during small snacks. The method of cleansing with raw rice will help get rid of edema, improve complexion.

“If a person does not eliminate the very cause that led to overweight, you can go on a diet at least 30-40 times in your life, but this will not give any result.” Alexey Kovalkov, nutritionist

At the same time, Japanese food can harm the body. A significant reduction in daily caloric intake often leads to a slowdown in metabolism. Because of this, working capacity decreases, the desire to get up from the couch disappears. The feeling of hunger can be manifested by irritability, aggression, resentment. And the lack of results due to disruptions - disappointment, spoiled mood.

The opinion of doctors and nutritionists

According to experts, only a person with a healthy digestive system can follow a rigid Japanese diet. Before you start it, study the list of contraindications, visit a doctor for a consultation and medical examination.

“Before embarking on any diet, you need to remember that you can’t restrict food for pregnant women, young mothers, people who have problems with the gastrointestinal tract, the cardiovascular system.” Marina Popova, nutritionist

Nutritionists recommend listening to the work of the body during food restrictions. Feeling weak and tired is a common side effect. But darkening in the eyes, impaired coordination of movement, nausea or vomiting are reasons for the immediate termination of the experiment.

Contraindications and possible negative consequences

Compliance with the Japanese diet is a serious stress for the body. Only a healthy person can withstand it without the appearance of side effects. Contraindications to this type of dietary restrictions:

• metabolic disorders (diabetes mellitus, extreme obesity);
• diseases of the cardiovascular system (hypertension, coronary heart disease, vegetative-vascular dystonia);
• hormonal changes (puberty, pregnancy, lactation, menopause);
• liver diseases (cholelithiasis, cholecystitis, hepatitis);
• weak kidneys (glomerulonephritis, pyelonephritis);
• diseases of the digestive system (gastritis, pancreatitis, enteritis).

The negative consequences of a protein diet are an increased load on the liver, kidneys, and gastrointestinal tract. Excess protein intake thickens the blood, acidifies the body.

"A person can absorb as little as 30 grams of pure protein per hour." Alexey Kovalkov, nutritionist

Long-term refusal of salt leads to a violation of the water-salt balance. The body begins to draw sodium chloride from the bone tissue, weakening the work of the musculoskeletal system.