Japanese dietDespite his name, he has nothing to do with Japan.You can't find the author of the diet - a dozen different versions roam the internet.However, this menu has long proved its efficiency: some have lost itup to 8 kg in a week.
The essence of the Japanese diet keeps the small calorie menu for 1-2 weeks.The products are selected to dampen the feeling of hunger: proteins in meat and fish are well saturated, and bulky vegetable salads also rapidly contribute to saturation.
Interestingly, some people offer strict weight loss for a while, there are sticks, studying Japanese literature and listening to Japanese national music.There is a certain meaning in this - one eats more slowly with sticks than a spoon.Accordingly, saturation occurs faster, definitely not wanting to go to the supplement!
Characteristics of Japanese diet
- Ready menu.You don't have to think about your diet.
- Salt deficiency.It is forbidden to use salty vessels, spices and gender -core sauce (such as soy sauce).
- Lack of breakfast- On most of the morning days, you have to limit yourself to black American or espresso, sometimes adding rye toast.This rule is contrary to what nutritionists recommend but allow for quick results.
- 3 mealsThey are optimal instead of dietologists recommend 5-6.
- You can cook vegetable salads from allowed productsAnd they are in the amount (without salt).
- You should drink Americano or espresso every morning, but if you have intolerance to this product, you can replace it with tea: black or green.
- A hot drink is needed every morning on "Japanese""It gives you strength and gives you a feeling of hunger."
Products
| Permitted | Forbidden |
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Benefits and disadvantages
| Benefits | Defects |
| Fast weight loss.One week alone in Japan, weight loss celebrates 5-7 kg loss.However, the products are selected so that the weight does not return (if you observe the principles of a balanced diet). | Small -caloric diet,Therefore, weakness and dizziness are possible.Once these symptoms occur - if you do not stop, it is better to finish your diet. |
| Hunger will be less torture you,Since the menu has a lot of protein, satisfactory products - meat and fish. | Diet is not balanced enough, if you observe, take polyvitamins. |
| Products available.In the Japanese diet menu, simple vegetables and meat you can find in any shop or even grow in the country. | Almost complete lack of carbohydrates,As a result - low energy level, irritability. |
Diet
- Prepare to observe your diet on the day before the beginning.Make sweets and greasy products in the evening, bake the chicken breast in the oven, make a salad from vegetables or vaccinate vegetables.So the transition to the diet becomes easier.
- Drink water at least 1.5 to 2 liters a day.Water saves you from a feeling of hunger, inevitable in the Japanese diet.In fact, the rejection of water, though it helps to lose weight faster, turns into dehydration and bad well.
- The difficult requirement of "Japanese":There are only certain products in the given volumes and at the right time.You can't change days on days and add some new food.
Type
- Seven -day Japanese diet:
- Dietary plus: short, easier to hand over.
- Disadvantages: In a week, you cannot significantly reduce body fat, only excess water will go.
- Japanese diet for 13 days.Your menu is accepted for the basic, most common diet.
- Japanese diet for 14 days.Unlike the Japanese diet, there is another day for 13 days.This is the only difference, all the other principles: both the hard menu and your order remain unchanged.
Menu
7 days
Detailed menu for 7 days in the table:
| Day | Menu |
| Day 1 | Morning:Americano - coffee without milk, don't add sugar Dinner:Boil a couple of eggs that screw up, scroll the Beijing cabbage salad, drink 1 cup of tomato juice. Dinner:Fish - steam or steam (250 g) |
| Day 2 | Morning:Drink Americano, eat a toast of rye bread Dinner:Boil 250 g of fish, cut the cabbage salad Dinner:Boil 100 g of beef, drink a glass of one percent kefir |
| Day 3 | Morning:Drink Americano, eat a biscuits of rye bread Dinner:Eat the zucchini you need to bake at a drop of oil Dinner:Boil some eggs, boil beef (200 g), make salad from Chinese (Beijing) cabbage |
| Day 4 | Morning:Drink Americano or espresso without sugar Dinner:Eat a piece of cheese (15 g), boil boiled 1 egg, boil 1 carrot (150-200 g) Dinner:Eat 2 small apples, sprinkle with cinnamon |
| Day 5 | Morning:Carrot - Boil and sprinkle with a lemon juice. Dinner:Boil or cook for a few fish (200 g), drink 1 cup of tomato juice (without sugar and salt in the composition or home) Dinner:2 medium apples |
| Day 6 | Morning:Drink Americano Dinner:Boil chicken (500 g), make a cabbage grove with salad with olive oil Dinner:Cut the cabbage salad, boil a couple of eggs |
| Day 7 | Morning:Drink green tea Dinner:Boil beef (200 g), eat fruits (choose an apple, pears, oranges) Dinner:Choose any dinner menu of previous days, except for the third day |
For 14 days
Detailed menu for 14 days in the table:
| Day | Menu |
| Day 1 | Morning:Drink Americano Dinner:Boil a pair of eggs, chop a salad with Peking cabbage (without salt, a tablespoon of oil), drink 1 cup of tomato juice.The juice is better to do it or find tomato juice in the store without adding salt and sugar. Dinner:Boil or cook some fish (250 g) |
| Day 2 | Morning:Eat a toast with rye bread (if there is no toast - dry bread in the oven), drink Americano Dinner:Boil fish (200 g), chop white cabbage salad Dinner:Boil the beef (100 g) and drink a glass of kefir |
| Day 3 | Morning: Eat with rye bread, drink Americano Dinner:Eat the zucchini you need to bake at a drop of oil Dinner:Boil the beef, don't salt (200 g), boil a screwed egg, cut fresh cabbage salad |
| Day 4 | Morning:Ruff medium carrot on coarse grater, sprinkle with a lemon juice. Dinner:Bake fish (200 g), drink 1 cup of tomato juice (without salt and sugar in the composition, right at home) Dinner: Eat 200 g of fruit (such as a large apple) |
| Day 5 | Morning:Eat a little fresh carrot with a lemon juice Dinner:Boil fish (200 g), drink tomato juice - 1 cup (without salt and sugar in the composition, better home) Dinner:Eat 200g of any fruit |
| Day 6 | Morning:Drink Americano Dinner:Boil a chicken without salt (500 g), cut a salad of carrots and cabbage Dinner:Grater a medium -sized fresh carrot, boil a couple of eggs |
| Day 7 | Morning:Drink green tea Dinner:Boil beef without salt (200 g) Dinner:Choose the diet of any dinner of the last seven days |
| Day 8 | Morning:Drink Americano Dinner:Boil the chicken without salt (500 g), cut off the cabbage grove Dinner:Make a fresh carrot salad, boil a screwed egg |
| Day 9 | Morning:Grate fresh carrot on a coarse grater, pour a lemon juice Dinner:Bake fish with spices (200 g), drink 1 cup of tomato juice (salt and sugar is better than homemade) Dinner:Eat 200g of any fruit |
| Day 10 | Morning: Drink Americano Dinner:Eat 50 g of solid cheese, cut up fresh carrot salad, weld 1 egg Dinner: Eat 200g of any fruit |
| Day 11 | Morning:Eat with rye bread, drink Americano Dinner:Fry Medium Size Zucchini - You can add spices with a small amount of oil Dinner:Boil beef (200 g), scare some eggs, cut off cabbage salad |
| Day 12 | Morning:Eat a toast with rye bread, drink an espresso diluted with water Dinner:Bake the fish (200 g), chop white cabbage salad Dinner: Boil the beef (100 g), drink a glass of kefir 1% fat |
| Day 13 | Morning:Drink Americano Dinner:Boil a screwed egg, boil cabbage, drink fruit juice from tomato - 1 cup (see without sugar and salt in the composition, better at home) Dinner:Boil fish without salt (200 g) |
| Day 14 | Morning:Drink Americano Dinner:Bake the fish (200 g), chop the fresh cabbage salad Dinner:Boil the beef (200 g), drink 1 cup kefir |
Recipe
Despite the fact that the Japanese diet includes a list of limited products, they can even prepare the right delicious food for diet diversity.
Herbal dishes
Fresh cabbage salad
Ingredients:
- 200-300 g cabbage;
- olive oil;
- lemon juice;
- green.
Preparation:
- Cut the cabbage gently;
- Put it on a large plate, remember with your hands - so the cabbage gives juice and the salad becomes tasteful;
- You can add 1 tablespoon of oil to 300-400 grams of fresh cabbage: high quality sunflower or olives;
- Salt cannot be added, but you can season the salad with black or red pepper and lemon juice;
- Such a salad will be more delicious if fresh herbs are added: dill, parsley, coriander (or use the dried analogue of these herbs).
Caporous-Carrot salad
Ingredients:
- 200-300 g cabbage;
- olive oil;
- lemon juice;
- carrot;
- green.
Preparation:
- The cabbage should be cut;
- rim with his hands;
- Add fresh carrots: rub on a large file;
- Add the cabbage;
- Season the salad with a mixture of peppers, butter and lemon juice.
Fresh carrot salad
Ingredients:
- 2-3 average carrots;
- lemon juice;
- 1 tablespoon of olive or sunflower oil;
- green.
Preparation:
- Grate 2-3 average carrots on a coarse file;
- Add lemon juice, 1 tablespoon of olive or sunflower oil;
- Fresh herbs, especially basil and coriander;
- You can add mint, so the salad tastes it better.
Cooked carrot salad "macressan"
Ingredients:
- 1 carrot;
- 1 tablespoon vegetable oil;
- lemon juice;
- Spices "HOPS-Sunels" and fresh coriander.
Preparation:
- Boil carrots;
- Cut into quarters or large cubes;
- Make a fuel refill: 1 tablespoon of vegetable oil, lemon juice, spices "hops" and fresh coriander;
- Mix everything.
Steamed cabbage
Ingredients:
- 300-400 g white cabbage;
- 1 tablespoon of vegetable oil.
Preparation:
- Classic recipe for steamed cabbage - replaces cooked cabbage;
- 300-400 grams of fresh white cabbage cut and remember that cabbage gives fruit juice;
- Heat a deep frying pan over medium heat;
- Pour 1 tablespoon of vegetable oil there;
- Place the cabbage on a hot pan, close the lid, but do not forget to mix;
- When the cabbage is fried slightly, add 1-2 cups of hot water to the pan;
- Reduce the fire after hot water;
- Roasted under the lid for another 10-20 minutes until the cabbage is soft.
Beijing cabbage salad "in Japanese"
Ingredients:
- Beijing cabbage;
- 1 tablespoon.l.vegetable or olive oil;
- soy sauce;
- 1 teaspoon, l Seed ssame;
- Dried ginger.
Preparation:
- In order to truly inhale the spirit of the Japanese, try to make this salad, it is suitable for the day when Beijing (sometimes Chinese) cabbage;
- Cut the cabbage into thin strips, put on a deep plate;
- Make fuel: 1 tablespoon of vegetable or olive oil, soy sauce, 1 teaspoon sesame seeds, dried ginger (or finely chopped, about 1/3-1/2 teaspoon);
- Beat the fuel refill with a whisk to get homogeneous sauce;
- Add the salad sauce, mix thoroughly;
- Such a salad becomes tastier the next day when the cabbage absorbs the fuel refill aroma.
Fruit salad
Ingredients:
- Fresh orange or lemon juice;
- apple;
- pear;
- berries.
Preparation:
- In the days when fruits are allowed, you can pamper yourself with such a salad;
- Here, fresh orange and/or lemon juice serves as a fuel;
- This salad is well suitable for apples or pears with fresh berries;
- Cut apples or pears with cubes, add berries and pour all with juice;
- At home, the options purchased often contain sugar;
- The most important thing is to observe the gram of food, up to 200 g of fruit per dining.
Fish boards
Fried fish
Ingredients:
- Low fatty fish fillet;
- lemon juice;
- garlic;
- Black ground pepper.
Preparation:
- You will need a low greasy fish fillet for this recipe;
- Put it in foil;
- Sprinkle the lemon juice;
- Sprinkle with dry garlic and black pepper;
- You can put fresh rosemary on top of the fish, and the food becomes more interesting;
- After adding all the spices, cover the fish with foil and seal (so the fish remain juicy because the juice will be inside);
- Bake in the oven, heated to 200 ° C for approx.20-30 minutes until the fish is soft.
Fried fish in soy sauce
Ingredients:
- fish fillet;
- sunflower oil;
- 1 tablespoon sesame seeds.
Preparation:
- Cut the fish into large pieces;
- Pour the soy sauce so that it covers the fish a little;
- Leave for 20-30 minutes;
- Bake in a hot pan with a spoonful of sunflower oil until the fish are fried and soft;
- When the passages are prepared, place them on a plate and add 1 tablespoon of sesame seeds.
Exit rules
- Prepare for a gradual exit from your diet:It is believed that this diet should exceed the diet for the duration of the diet.
- Eat small portions:Do not provide the stomach because of your diet with a modest nutrition, compressed, it allows you not to gain weight.
- Continue to follow the most important rulesJapanese diet: Eat lots of vegetables, low fatty meat.You can enter cereals such as rice or buckwheat in small parts.
- Do not start the way out of desserts from desserts and cakes- You risk losing all your progress, but we only add kilograms.Gradually add your favorite products in small portions.
Drink water at least 1.5-2 liters, this rule must be held throughout your life!
How many kilograms can you lose?
Depending on the amount of overweight, you can lose 5-8 kg in two weeks.20-30 kilograms of excessive weights can get rid of at least 10 kilograms.
Despite the stunning results, it is not advisable to keep this diet continuously adhered to: low calories and poor for nutrients, which means that it can damage women's health.The skin, the nails, the teeth deteriorate, the reproductive system and the gastric intestine tract suffer.The Japanese diet should not be repeated too often: it will be optimal once every six months.
Contraindications
- You are on therapeutic nutrition, your doctor has recommended a diet for you.
- Hypertension, gastrointestinal diseases, kidney or liver disease.
- He began to observe a diet and had a weakness, dizziness, headache.If this condition lasts for several days, the diet is recommended.
- Cannot sit on the diet of nursed pregnant women.