The Japanese are considered one of the leanest nations in the world. They already know a lot about healthy moderate nutrition, and know how to keep themselves in shape throughout their lives. 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 for 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 within 14 days;
- the Japanese diet is considered low-calorie, low-carbohydrate, 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 feel weakness, dizziness, muscle aches, 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 exit the diet correctly;
- 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 lose weight effectively, you must adhere to the rules developed by the Japanese diet, with the help of which you can regulate your weight and achieve the desired result:
- Eliminate salt in your diet altogether. Do not add salt to the dishes you are cooking, do not use any other spices. The use of a minimum amount of salt is allowed only if you cannot eat without salt at all.
- Portions should be very small and avoid overeating. During the diet, the walls of the stomach should shrink. This will make you feel less hungry.
- The protein that you will receive during the diet, you will take 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 supply the body with the fiber necessary for normal digestion.
- And the 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. You are also allowed to drink sugar-free coffee and green tea, preferably warm.
- 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 substitute it for 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 diet for the lazy has similar recommendations.
Menu and scheme of the Japanese diet for 14 days
The first day
- Breakfast:coffee without milk and sugar or a cup of green tea;
- Dinner:stewed cabbage with a little olive oil, tomato juice, two hard-boiled eggs;
- Dinner:200 g of boiled fish.
Second day:
- Breakfast:a small piece of rye bread and a cup of coffee or tea without sugar;
- Dinner:200 g of boiled fish, stewed cabbage with olive oil;
- 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;
- Dinner:zucchini or eggplant fried in vegetable oil (any quantity);
- Dinner:200 g of boiled beef, white cabbage with a little oil, 2 boiled eggs.
Day four:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, except for bananas and grapes.
Day five:
- Breakfast:grated carrots, seasoned with lemon juice;
- Dinner:200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, except for bananas and grapes.
Day six:
- Breakfast:coffee or tea without sugar;
- Dinner:boiled chicken, cabbage and carrot salad with vegetable oil;
- Dinner:2 hard-boiled eggs, small fresh carrot.
Day seven:
- Breakfast:a cup of green tea without sugar;
- Dinner:200 g of boiled beef;
- 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 boiled beef and 1 glass of low-fat kefir.
Day eight:
- Breakfast:sugar-free coffee or green tea;
- Dinner:boiled chicken, fresh cabbage and carrot salad with vegetable oil;
- Dinner:2 hard-boiled eggs, small carrot.
Day nine:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of fish boiled or fried in vegetable oil, 1 glass of tomato juice;
- Dinner:200 g of any fruit, except banana and grapes.
Day ten:
- Breakfast:a cup of coffee or tea without sugar;
- Dinner:1 hard-boiled egg, 3 small carrots, 50 g cheese;
- Dinner:200 g of any fruit, except banana and grapes.
Day eleven:
- Breakfast:a small slice of dried rye bread, a cup of coffee or tea without sugar;
- Dinner:zucchini or eggplant fried in vegetable oil;
- Dinner:200 g of boiled beef, 2 hard-boiled eggs, fresh cabbage salad with vegetable oil.
Day twelve:
- Breakfast:a small piece of dried rye bread, a cup of coffee or tea;
- Dinner:200 g of boiled fish, fresh cabbage salad with oil;
- Dinner:100 g of boiled beef, 1 glass of low-fat kefir.
Day thirteen:
- Breakfast:coffee or tea without sugar;
- Dinner:2 hard-boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice;
- Dinner:200 g of fish boiled or fried in vegetable oil.
Day fourteen:
- Breakfast:coffee or tea without sugar;
- Dinner:200 g of boiled or fried fish, fresh cabbage salad with oil;
- 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 will not say that it was easy. It was especially difficult at the beginning, when I just started to adhere to the diet. For me, accustomed to eating hearty breakfasts, it was hard to limit myself to a cup of tea for breakfast. . But the effort was worth it. Because I am very pleased 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 it, she told me about the Japanese diet. Do not deviate from it. Occasionally allowed myself some snacks in the form of an apple. 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 did not go away with the usual dietary adjustments. Something more radical was required. " Japanese woman "is a radical change in diet, be prepared for constant bouts of hunger. moments to drink more, and also stay up late. Try to go to bed 2 hours after dinner so that you do not want to eat again. "