The Japanese are considered one of the slender nations in the world. They already know a lot about healthy moderate nutrition and they know how to stay in shape throughout life. The Japanese owe their slenderness to the correct approach to nutrition and dietetics.
They eat in small portions, do not recognize fatty foods that are common in America and Europe, and eat large amounts of low-calorie foods. Recipes of delicious and simple Japanese dishes that are used throughout Japanese culture are passed down from generation to generation.
How the Japanese diet works. ContraindicationsBenefits
- portions should be small;
- you need to eat three times a day, avoiding snacks;
- weight loss occurs in 14 days;
- the Japanese diet is considered low-calorie, low-carbohydrate protein;
- adhere to this diet no more than 2 times a year, as it is very stressful for the body;
- in 2 weeks you can lose 6-8 kg.
There are also several contraindications for which this type of food is prohibited:
- during pregnancy and lactation;
- with digestion problems, gastritis and ulcers of the stomach and duodenum;
- with heart problems;
- with liver and kidney disease;
- if a few days after starting the diet you experience weakness, dizziness, muscle pain, then it is recommended to refuse the diet;
- before starting a diet, in any case, you should consult a doctor.
If there are contraindications, the diet has a number of advantages:
- weight after it persists for a long time, if you go off the diet properly;
- the products needed to lose weight are inexpensive;
- all dishes are as simple as possible and are suitable even for very busy people.
Japanese diet rules
To lose weight effectively, you must follow the rules developed by the Japanese diet, with the help of which you can regulate your weight and achieve the desired result:
- Eliminate salt completely from your diet. Do not add salt to the dishes you are preparing, do not use other spices. The use of a minimum amount of salt is allowed only if you cannot eat without salt.
- Portions should be very small and avoid overeating. During the diet, the stomach walls must shrink. This will make you feel less hungry.
- The protein you will receive during the diet, you will get from chicken eggs, meat and fish, as well as from dairy products.
- You can get the carbohydrates in your diet from fruits and vegetables. They will also provide the body with the fibers necessary for normal digestion.
- And fat is found in olive oil, which you can use in salads.
- For drinks, you need to drink a sufficient amount of ordinary purified water at room temperature. The liquid will partially fill the stomach and reduce hunger. It is also allowed to drink unsweetened coffee and green tea, preferably lukewarm.
- It is unacceptable to replace some products with others. This diet is very strict, so follow 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 be at least a few hours before bedtime. In the morning, you should drink a glass of water on an empty stomach. The lazy diet has similar recommendations.
Japanese diet menu and scheme for 14 days
The first day
- Breakfast: coffee without milk and sugar or a cup of green tea;
- Dinner:cabbage stewed with a little oil, tomato juice, two hard-boiled eggs;
- Dinner:200 g of cooked fish.
Second day:
- Breakfast:a small piece of rye bread and a cup of unsweetened coffee or tea;
- Dinner:200 g of cooked fish, cabbage stewed with olive oil;
- Dinner:100 g of cooked meat, 1 glass of skimmed kefir.
Day three:
- Breakfast:a small piece of rye bread, preferably dry, a cup of coffee or tea without sugar;
- Dinner:zucchini or eggplant fried in vegetable oil (any amount);
- Dinner:200 g of cooked meat, white cabbage with a little oil, 2 hard-boiled eggs.
Day four:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of cooked fish, a glass of tomato juice;
- Dinner:200 g of fruit, except bananas and grapes.
Day five:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of cooked fish, a glass of tomato juice;
- Dinner:200 g of fruit, except bananas and grapes.
Day six:
- Breakfast:unsweetened coffee or tea;
- Dinner:cooked chicken, coleslaw and carrots with vegetable oil;
- Dinner:2 boiled eggs, a small fresh carrot.
Seventh day:
- Breakfast:a cup of unsweetened green tea;
- Dinner:200 g of cooked meat;
- Dinner:a choice of 200 g of fruit or 200 g of boiled fish or 2 boiled eggs with a small fresh carrot or 200 g of cooked meat and 1 glass of skimmed kefir.
Day eight:
- Breakfast:unsweetened coffee or green tea;
- Dinner:cooked chicken, fresh cabbage and carrot salad with vegetable oil;
- Dinner:2 boiled eggs, small carrot.
Day nine:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of fish cooked or fried in vegetable oil, 1 glass of tomato juice;
- Dinner:200 g of any fruit, except bananas and grapes.
Day ten:
- Breakfast:a cup of coffee or tea without sugar;
- Dinner:1 boiled egg, 3 small carrots, 50 g of cheese;
- Dinner:200 g of any fruit, except bananas and grapes.
Eleven day:
- Breakfast:a small slice of dry rye bread, a cup of coffee or unsweetened tea;
- Dinner:zucchini or eggplant fried in vegetable oil;
- Dinner:200 g of cooked meat, 2 hard-boiled eggs, fresh cabbage salad with vegetable oil.
Day twelve:
- Breakfast:a small piece of dry rye bread, a cup of coffee or tea;
- Dinner:200 g of cooked fish, fresh coleslaw with oil;
- Dinner:100 g of cooked meat, 1 glass of skimmed kefir.
Day thirteen:
- Breakfast:unsweetened coffee or tea;
- Dinner:2 boiled eggs, cabbage cooked with vegetable oil, a glass of tomato juice;
- Dinner:200 g of fish boiled or fried in vegetable oil.
Day fourteen:
- Breakfast:unsweetened coffee or tea;
- Dinner:200 g of boiled or fried fish, fresh coleslaw with oil;
- Dinner:200 g of cooked meat, a glass of skimmed kefir.
Reviews and results with photos
"The diet is very difficult, but very effective. In two weeks I lost 12 kg. I will not say it was easy. It was especially difficult at the beginning, when I only started adhering to the diet. For me, used to eating a hearty breakfast, 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 my neighbor's" Japanese ". She lost a lot of weight and when I asked how she did it, she told me about the Japanese diet. The diet is rigid, complex, the portions have been drastically reduced, the usual diet has changed completely. I tried not to stray from it. Occasionally I would allow some snacks in the shape of an apple. I lost 10, 5 kg. 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 disappear with the usual dietary adjustments. Something more radical was needed. " Japanese woman "is a radical change in diet, be prepared for constant attacks ofhunger. times to drink more, and also stay up late. Try going to bed 2 hours after dinner so you don’t want to eat again. "