The Japanese are considered one of the slender nations of the world. They already know a lot about healthy, moderate eating and how to stay in shape throughout their lives. The Japanese owe their finesse to a correct approach to nutrition and dietetics.
They eat in small portions, fail to recognize fatty foods that are common in America and Europe, and eat large amounts of low-calorie foods. The recipes for delicious and simple Japanese dishes that are used throughout Japanese culture are passed down from generation to generation.
How the Japanese diet works. Contraindications Advantages
- portions should be small;
- you need to eat three times a day, avoiding snacks;
- weight loss occurs within 14 days;
- the Japanese diet is considered hypocaloric, low in carbohydrates, protein;
- adhere to such a diet no more than 2 times a year, since it is quite stressful for the body;
- in 2 weeks you can lose 6-8 kg.
There are also a number of contraindications for which this type of food is prohibited:
- during pregnancy and lactation;
- with problems with digestion, gastritis and ulcers of the stomach and duodenum;
- with heart problems;
- with diseases of the liver and kidneys;
- if a few days after the start of the diet you experience weakness, dizziness, muscle pain, it is recommended to refuse the diet;
- before starting a diet, in any case, you should consult a doctor.
If there are any contraindications, the diet has a number of advantages:
- weight after it persists for a long time, if you quit the diet correctly;
- the products needed for weight loss are inexpensive;
- all dishes are as simple as possible and are suitable even for very busy people.
Japanese diet rules
In order to effectively lose weight, you need to adhere to the rules developed by the Japanese diet, with the help of which you can regulate your weight and achieve the desired result:
- Completely eliminate salt from your diet. Do not add salt to the dishes you prepare, do not use other spices. The use of a minimum amount of salt is allowed only if you can not eat at all without salt.
- The portions should be very small and avoid overeating. During the diet, the walls of the stomach should shrink. It will make you feel less hungry.
- The protein that you will receive during the diet, you will take in chicken eggs, meat and fish, as well as in dairy products.
- You can get carbohydrates in your diet from fruits and vegetables. They will also provide the body with the fibers necessary for normal digestion.
- And the fat is found in olive oil, which you can use in salads.
- For drinks, you should drink a sufficient amount of ordinary purified water at room temperature. The liquid will partially fill the stomach and reduce hunger. You are also allowed to drink coffee and green tea without sugar, preferably hot.
- It is unacceptable to replace some products with others. This diet is very strict, so stick to the recommendations very strictly. The only thing you can refuse is coffee. You can replace it with a cup of unsweetened green tea.
- The last meal should take place at least a few hours before bedtime. In the morning you should drink a glass of water on an empty stomach. The diet for the lazy has similar recommendations.
Menu and diagram of the Japanese diet for 14 days
First day
- Breakfast:coffee without milk and without sugar or a cup of green tea;
- Having dinner:cabbage compote with a little olive oil, tomato juice, two hard-boiled eggs;
- Having dinner:200 g of boiled fish.
Second day:
- Breakfast:a small piece of rye bread and a cup of unsweetened coffee or tea;
- Having dinner:200 g of boiled fish, cabbage cooked in olive oil;
- Having dinner:100 g of boiled beef, 1 glass of low-fat kefir.
Day three:
- Breakfast:a small piece of rye bread, preferably dried, a cup of coffee or tea without sugar;
- Having dinner:zucchini or eggplant fried in vegetable oil (any amount);
- Having dinner:200 g of boiled beef, white cabbage with a little oil, 2 hard-boiled eggs.
Day four:
- Breakfast: grated carrots seasoned with lemon juice;
- Having dinner:200 g of boiled fish, a glass of tomato juice;
- Having dinner:200 g of fruit, except bananas and grapes.
Fifth day:
- Breakfast:grated carrots seasoned with lemon juice;
- Having dinner:200 g of boiled fish, a glass of tomato juice;
- Having dinner:200 g of fruit, except bananas and grapes.
Sixth day:
- Breakfast:coffee or tea without sugar;
- Having dinner:salad of boiled chicken, cabbage and carrots with vegetable oil;
- Having dinner:2 hard-boiled eggs, small fresh carrot.
Seventh day:
- Breakfast:a cup of unsweetened green tea;
- Having dinner:200 g of boiled beef;
- Having dinner:a choice of 200 g of fruit or 200 g of boiled fish or 2 hard-boiled eggs with a small fresh carrot or 200 g of boiled beef and 1 glass of low-fat kefir.
Eighth day:
- Breakfast:coffee or green tea without sugar;
- Having dinner:boiled chicken, fresh cabbage and carrot salad with vegetable oil;
- Having dinner:2 hard-boiled eggs, small carrot.
Day nine:
- Breakfast:grated carrots seasoned with lemon juice;
- Having dinner:200 g of boiled or fried fish in vegetable oil, 1 glass of tomato juice;
- Having dinner:200 g of any fruit, except bananas and grapes.
Tenth day:
- Breakfast:a cup of coffee or tea without sugar;
- Having dinner:1 hard-boiled egg, 3 small carrots, 50 g of cheese;
- Having dinner:200 g of any fruit, except bananas and grapes.
Eleventh day:
- Breakfast:a small slice of dried rye bread, a cup of coffee or tea without sugar;
- Having dinner:zucchini or eggplant fried in vegetable oil;
- Having dinner:200 g of boiled beef, 2 hard-boiled eggs, fresh coleslaw in vegetable oil.
Twelfth day:
- Breakfast:a small piece of dried rye bread, a cup of coffee or tea;
- Having dinner:200 g of boiled fish, salad of fresh cabbage in oil;
- Having dinner:100 g of boiled beef, 1 glass of low-fat kefir.
Thirteenth day:
- Breakfast:coffee or tea without sugar;
- Having dinner:2 hard-boiled eggs, cabbage boiled in vegetable oil, a glass of tomato juice;
- Having dinner:200 g of fish boiled or fried in vegetable oil.
Fourteenth day:
- Breakfast:coffee or tea without sugar;
- Having dinner:200 g of boiled or fried fish, salad of fresh coleslaw in oil;
- Having dinner:200 g of boiled beef, a glass of low-fat kefir.
Reviews and results with photos
"The diet is very difficult, but very effective. In two weeks I lost 12 kg. I won't say it was easy. It was especially difficult at first, when I was just starting to join the diet. For me, used to eating hearty breakfasts, it was difficult to limit myself to a cup of tea for breakfast. But the effort was worth it. Because I am very happy with the result. "
"I heard about the 'Japanese woman' from my neighbor. She lost a lot of weight, and when I asked her how she did, she told me about the Japanese diet. The diet is strict, complex, the portions were greatly reduced, the usual diet was completely changed. I tried not to deviate from it. From time to time I allowed myself snacks in the form of apples. I lost 10, 5kg. The diet is suitable for those who have developed willpower. "
"The Japanese diet helped me get rid of a few extra pounds that bothered me. They didn't go away with the usual dietary adjustments. Something more drastic was needed. 'The Japanese Woman' is a drastic change in diet. food, be prepared for constant hunger pangs. times to drink more and also stay awake late. Try to go to bed 2 hours after dinner so you don't want to eat anymore. "