As you know, Japanese women have always been known for their magnificent slim figure. Extremely rarely, some of the representatives of the weaker sex in the land of the rising sun suffer from excess weight.
Rules and principles of the Japanese diet, its effectiveness
The whole secret of the ideal figure of Japanese women is in nutrition, or rather in the use of low-calorie foods, the absence of fast food in the diet, the abundance of sweets and bakery products.
Japanese diet, recipes, dishes, which have become interesting for most women in the world, give amazing results for those who want to lose weight.
The main advantages of the Japanese diet are:
- Its high efficiency;
- The result is saved even after its completion;
- It is easily tolerated by the body, only the first two days are difficult;
- The diet is quite strict, as the diet shows not only the dishes, but also the portion size;
- Toxins and excess fluid are removed from the body;
- Positive effect on digestion;
The Japanese diet has its drawbacks:
- Due to the low calorie content, a woman can easily relax in the first days;
- Requires intake of additional vitamins;
- Compulsory consumption of coffee;
The Japanese diet is not just for women. Men who want to deal with excess weight can also use this effective weight loss method. The technique itself has been developed for a long time and has been tested by specialists.
It was developed for 14 days due to the fact that this period is sufficient for restructuring the body. To keep the results for up to 3 years, it is enough to follow the basic prescriptions of nutritionists and their advice.
It is important to know that only careful compliance with all prescriptions will bring the expected results. The Japanese diet, recipes, dishes, recommended foods must be followed to the smallest detail.
The main rules for implementing the diet are:
- When cookingonly recommended products should be used;
- Not allowed to changedietary days in places: on the fifth day you should eat only those dishes that are prescribed for that day.
- You must followfor consumption of large quantities of clean water;
- Strictlyit is forbidden to consume simple carbohydrates for all 14 days;
- Acceptabledrinking morning coffee without sugar;
- fishyou can eat not only cooked;
- Allowedconsumption of cabbage and other vegetables;
- When cookingbeef remains the priority, although it is permissible to use skinless chicken;
- Without limitationson the use of cereals, in most cases rice, legumes.
The main principle of the Japanese diet is to speed up and optimize the metabolism in the body of a person who wants to lose weight. This diet has nothing to do with the cuisine of the Land of the Rising Sun. It is intended for people who do not have chronic diseases and there are some contraindications for using such a diet.
Its use is prohibited:
- Faceswho have chronic diseases (diabetes, cardiovascular problems, interruptions in the functioning of the kidneys, liver, stomach);
- pregnantand breastfeeding;
- For femalesin the period of endocrine restructuring of the body, namely during menopause and after abortion, miscarriage;
- the peoplewho play sports or have active physical activity.
The Japanese diet has lists of allowed and forbidden foods.
Allowed fruits are:
- apples,
- pears,
- plums,
- kiwi,
- Citrus fruits (except lemon),
- plum,
- Sweet cherry.
You cannot eat bananas, grapes, persimmons and lemons. The use of flour dishes is strictly prohibited, with the exception of rye and bran biscuits.
The list of permitted products includes:
- Fresh vegetables;
- Tomato juice;
- Unrefined vegetable oil, preferably first pressed;
- Kefir or yogurt, preferably homemade natural;
- Beef, chicken, fish fillet, preferably fresh, not frozen;
- Chicken or quail eggs;
- Black coffee;
- Pure loose tea without additives and flavorings;
- Still water.
Distribution of nutrients in the Japanese diet
The most high-calorie products of this diet are chicken eggs, meat and dairy products. Consumed carbohydrates are presented in breadcrumbs, in some types of vegetables, and fats - in unrefined vegetable oil. Preference in the Japanese diet is best given to olive oil, using it in salad dressings or for cooking.
Fruit and vegetable consumption is not limited on some days. These foods are rich in fiber, which is good for the stomach and intestines.
During the diet, it is better to use still water boiled in an amount of up to 2 liters per day. In addition, you can enjoy tea and coffee: coffee - natural instant or whole grains, tea - without flavorings. All high quality. Green tea plays an important role in the Japanese diet. Contains large reserves of proteins, contains antioxidants.
The Japanese diet is designed in such a way that the metabolic process is accelerated. He completely excludes the use of salt in the first days and allows its use in the last days.
It should be remembered that the Japanese diet is not balanced and it is preferable to use it for no more than two weeks.
sample menu
| day | In the morning | Dinner | evening |
|---|---|---|---|
| one | Unsweetened organic coffee |
|
Fish in any form |
| 2 | Unsweetened natural coffee and crackers |
|
|
| 3 | Unsweetened natural coffee and crackers | Zucchini fried in oil |
|
| four | Unsweetened organic coffee |
|
Fruits |
| 5 | Carrot | Fish in any form | Fruits |
| 6 | Unsweetened organic coffee |
|
|
| 7 | Tea without sugar |
|
Any of the dinner options except Day 3 |
| eight | Unsweetened organic coffee |
|
|
| 9 | Carrot |
|
The fruits are different |
| ten | Unsweetened organic coffee |
|
The fruits are different |
| eleven | Unsweetened natural coffee and crackers | Zucchini fried in oil |
|
| 12 | Unsweetened natural coffee and crackers |
|
|
| 13 | Unsweetened organic coffee |
|
Fish in any form |
| fourteen | Coffee without sugar, you can cream |
|
|
The menu shown in the table is an example. It should be borne in mind that the Japanese diet is quite complex, therefore, when following it, it is necessary to take into account the general condition of a person.
In the event that a dieter feels unwell or weak, then it is not worth continuing to lose weight.
Japanese diet recipes
Breakfast options
Option 1 - Natural unsweetened coffeeOption 2 - Herbal teaOption 3 - fresh carrot salad
Take a large carrot and rub it on a medium grater. Dress the salad with lemon juice and vegetable (preferably olive) oil. Salt salad or add sugar is not necessary.
Dinner options
The lunch of the Japanese diet includes the use of meat dishes and salads.
Option 1 - fried zucchini
We take a large fresh zucchini, cut it into small circles crosswise, without salt.
Pour unrefined vegetable oil into the pan, wait for the pan to heat up. Fry the zucchini circle on both sides until golden brown.
Option 2 - Baked fish with vegetablesWe cut the fish into portions, without salt (in the last days of the diet, you can add a pinch of salt). We clean the carrots, cut them finely. Finely chop the red pepper, eggplant.
Heat the oven to 180°. We put part of the fish in foil, sprinkle it with lemon juice, put vegetables on the fish, close the foil and put it in the oven for 30 minutes.
Option 3 - Chicken diet
Remove the skin from the chicken leg or the whole carcass. Rinse the peeled chicken and cover it completely with plain water, bring to a boil. After boiling the water with the chicken, the first broth must be drained. Then pour water over the meat again and boil it. You need to cook the chicken until done. Salt and adding spices is not necessary.
Dinner options
Option 1 - Cabbage saladThe head of white or Beijing cabbage is divided into two parts. Boil one part a little. The two parts are finely chopped and squeezed.
Pour olive or sesame oil over the salad.
Option 2 - Fruit Salad
Wash and peel the apple, orange and kiwi. Cut everything into medium cubes, mix and sprinkle with lemon juice.
Option 3 - Tilapia stewPeel part of the tilapia fish and rinse under water. Put part of the fish in a deep pan and pour water up to half the carcass. Stew the fish over low heat, covered with a lid, for 10 minutes. Then you need to throw lavrushka and a few peas of black pepper into the plate. The addition of salt is prohibited. Replace salt with lemon juice. Then stew the fish until done.
Japanese Diet Meat Recipes
Among many women, the Japanese diet has become popular, whose recipes and dishes differ from others in their low calorie content and lack of salt.
It is necessary to completely adhere to the diet and eat only those dishes that are provided. On certain days, during weight loss, you can eat turkey, chicken, beef. Here are some recipes you can use these days.
Turkey meatballs
It is necessary to take a turkey fillet weighing up to 250 g and twist it in a meat grinder. You can add minced onion and spices to taste to the minced meat. It is not necessary to salt the minced meat.
In a separate pot, it is necessary to boil water and pour a few drops of vegetable oil into it. In the ready boiling water, you need to throw small balls of minced meat and boil them for 20 minutes. Ready meatballs can be sprinkled with parsley or herbs.
Oven-baked chicken cutlets
Take 500 g of chicken fillet and cut it into small cubes with a maximum size of 1 cm. Mix the resulting mass with grated rosemary, carrots, onions and eggs. Make small meatballs from the minced meat and put them in a foil boat. It is important to make such a boat so that the juice from the fillet does not run down the walls in the oven.
It is better to cover the cutlets with foil and on top to avoid burning the product. Bake the dish in a preheated oven for 30 minutes.
How to cook fish. Receptions
In the Japanese diet, fish is a fairly common food. It is better to boil it or bake it in the oven, although the use of a fried product is not prohibited. The only rule when preparing a dish is the absence of salt, spices for fish and spices are not prohibited.
Baked trout
Fresh fish must be cleaned, cut into portions, washed and dried. After the fish fillet dries a little, it should be rubbed with spices and seasonings. To improve the taste, pour lemon juice over the fish. You can put vegetables or chopped onions inside the fish.
Before placing the product in a preheated oven, it must be placed in foil, securing its edges so that the fish juice does not leak out. When the oven heats up to 190 °, put the foil with the fish in it and bake for 30 minutes.
Cooking vegetables and fruits. Receptions
Vegetables and fruits can be eaten on their own, regardless of the amount. In addition, they can become ingredients in simple delicious recipes.
Baked apples
The fruits should be cut into large slices and sprinkled with cinnamon. Apples can be baked in an oven or microwave. To do this, the cut slices must be placed in a suitable container and put in the oven preheated to 180 °. Bake apples for 15 minutes.
Crispy cabbage in an egg
Cut the cauliflower into small portions and add spices, except for salt. Beat the egg in a separate bowl. Each piece of cauliflower should be dipped in an egg and fried in vegetable oil in a pan over low heat.
Are snacks possible on the Japanese diet? What can you eat?
Snacking during the Japanese diet is acceptable. But undesirable. With a strong feeling of hunger, it is enough to drink a glass of water, green tea or strong coffee.
Get off the Japanese diet. Recipes for meals
When the Japanese diet is over, it is necessary to perform another ideal way out of it. All measures to preserve the result must be observed.
It is important not to immediately switch to your usual diet, otherwise everything will end badly: you can gain not only the lost weight, but also overdo the correction.
The main principles of exiting the diet are:
- Presentation of productsyou should gradually add to your usual diet, slightly increasing calories and equalizing the ratio of proteins, fats and carbohydrates;
- Exemption periodmust be at least 14 days;
- Quantityprotein foods cannot be reduced;
- Dinner and lunchin the first days of going out, it is better to follow the same as with the diet, adding dishes to breakfast;
- continuedlimit the use of salt.
To expand your breakfast options, some recipes may be helpful.
Omelet with vegetables
Beat 2 eggs and add 50 g of milk to the mixture. Heat the pan and in the oil fry a little half of the pepper, cut into 1 cm squares. Pour the eggs into the pan and cover with a lid. Reduce the heat on the stove to low. The omelet takes 10 minutes to cook. A few minutes before the end of cooking, sprinkle the omelette with finely chopped green onions and herbs.
The way out of the Japanese diet is also divided into several stages. Experts recommend introducing any high-calorie product in small quantities, giving the body time to recover. The longer you observe the output, the better and stronger the result will be.