Japanese diet, despite its name, it has nothing to do with Japan.It is not possible to find the author of the diet - a dozen different versions wander on the Internet.However, this menu has long established its effectiveness: some are lost by itup to 8 kg per week.
The essence of the Japanese diet is in line with the small calorie menu for 1-2 weeks.The products are chosen in such a way as to blunt the feeling of hunger: proteins in meat and fish are well saturated, volumetric vegetable salads also quickly contribute to satiety.
Interestingly, some offer for some time of strict weight loss there are sticks, study Japanese literature and listen to the national music of Japan.It has a certain meaning - a person eats more slowly with sticks than a spoon.Accordingly, saturation happens faster, you definitely won't want to go for the supplement!
Characteristics of the Japanese diet
- Ready menu.You don't have to think about the diet.
- Lack of salt.It is forbidden to salt dishes, you can use spices and not bodies (such as soy sauce).
- No breakfastSMost breakfast days you will need to limit yourself to black Americano or Espresso, sometimes rye toast will be added.This rule is contrary to what nutritionists recommend, but it allows you to achieve a quick result.
- 3 mealsare optimal instead of recommended by nutritionists 5-6.
- From the authorized products you can cook vegetable saladsAnd there are them in any amount (without salt).
- You will have to drink Americano or Espresso every morning, but if you have an intolerance to this product, it can be replaced with tea: black or green.
- A warm drink of the "Japanese" is needed every morning"He will give you strength and give you a sense of hunger."
Products
| Permitted | Forbiddenly |
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Advantages and disadvantages
| Advantages | Disadvantages |
| Fast weight loss.In just one week, the Japanese weight loss celebrates a loss of 5-7 kg.At the same time, the products are selected in such a way that the weight will not return (if you observe the principles of a balanced diet). | A small calorie diet,Therefore, weaknesses, dizziness are possible.Once these symptoms appear - if they do not stop, it is better to complete the diet. |
| Hunger will torment you less,Because the menu has many proteins, satisfying products - meat and fish. | The diet is not balanced enoughIf you are watching it, take polyvitamins. |
| Available products.In the Japanese diet menu, simple vegetables and meat that you will find in any store or even grow in the country. | Almost complete absence of carbohydrates,As a result, low energy, irritability. |
Dietary rules
- Get ready to monitor the diet the day before the start.Give up sweets and fatty products, bake chicken breasts in the oven in the evening, prepare salad of vegetables or extinguishing vegetables.This will make the transition to the diet easier.
- Drink water 1.5 - 2 liters at least a day.Water will save you from a feeling of hunger, inevitably on a Japanese diet.In addition, the rejection of water, although it will help you lose weight faster, will become a dehydration and a bad well.
- Difficult requirement of "Japanese":There are only certain products in the volumes and at the right time.You cannot change days in places or add new dishes.
Types
- A seven -day Japanese diet:
- The plus of the diet: short, easier to transfer.
- Cons: In a week it will not be possible to significantly reduce the amount of fat in the body, only excess water will go.
- Japanese diet for 13 days.Its menu is considered the main, most common type of diet.
- Japanese diet for 14 days.Unlike the Japanese diet for 13 days, there is another, extra day.This is the only difference, all other principles: both the difficult menu and its order remain the same.
Menu
For 7 days
Detailed menu for 7 days in the table:
| Day | Menu |
| Day 1 | Breakfast:Americano - coffee without milk, do not add sugar and Dinner:Boil a pair of eggs, fucked, scroll with Beijing cabbage salad, drink 1 cup tomato juice. Dinner:Fish - steam or steam (250 g) |
| Day 2 | Breakfast:Drink Americano, eat 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 | Breakfast:Drink Americano, Eat a cracker of rye bread Dinner:Eat zucchini you need to fry on a drop of butter Dinner:Boil a few eggs, boil the beef (200 g), prepare salad from Chinese (Beijing) cabbage |
| Day 4 | Breakfast: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, you can sprinkle with cinnamon |
| Day 5 | Breakfast:Carrots - boil and sprinkle with the juice of one lemon. Dinner:Boil or cook for a few fish (200 g), drink 1 cup tomato juice (without sugar and salt in the composition or home) Dinner:2 medium apples |
| Day 6 | Breakfast:Drink Americano Dinner:Boil the chicken (500 g), prepare cabbage salad with olive oil Dinner:Cut a cabbage salad, boil a few eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boil beef (200 g), eat fruit (to choose from apple, pear, orange) Dinner:Choose the menu at every dinner from previous days except for the third day |
For 14 days
Detailed menu for 14 days in the table:
| Day | Menu |
| Day 1 | Breakfast:Drink Americano Dinner:Boil a pair of eggs, cut the Beijing cabbage salad (without salt, with a tablespoon of oil), drink 1 glass of tomato juice.The juice is better to make it yourself or find tomato juice in the store without adding salt and sugar. Dinner:Boil or cook several fish (250 g) |
| Day 2 | Breakfast:Eat toast of rye bread (if there is no toaster - dry bread in the oven), drink Americano Dinner:Boil fish (200 g), cut the white cabbage salad Dinner:Boil beef (100 g) and drink a glass of kefir |
| Day 3 | Breakfast: Eat rye bread, drink Americano Dinner:Eat zucchini you need to fry on a drop of butter Dinner:Boil the beef, not salt (200 g), boil a screwed pair of eggs, cut the salad of fresh cabbage |
| Day 4 | Breakfast:Ruf medium carrots on a rough grater, sprinkle with a lemon juice. Dinner:Bake fish (200 g), drink 1 cup tomato juice (no salt and sugar in the composition, better home) Dinner: Eat 200 g of all kinds of fruits (eg a big apple) |
| Day 5 | Breakfast:Eat a small fresh carrot with a lemon juice Dinner:Boil fish (200 g), drink tomato juice - 1 cup (no salt and sugar in the composition, better home) Dinner:Eat 200 g of all kinds of fruit |
| Day 6 | Breakfast:Drink Americano Dinner:Boil chicken without salt (500 g), cut salad of carrots and cabbage Dinner:Grind medium fresh carrot, boil a few eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boil beef without salt (200 g) Dinner:Choose the diet at every dinner from the last seven days |
| Day 8 | Breakfast:Drink Americano Dinner:Boil the chicken without salt (500 g), cut the cabbage salad Dinner:Make a fresh carrot salad, boil a screwed pair of eggs |
| Day 9 | Breakfast:Grind fresh carrots on a rough grater, pour the juice of a lemon Dinner:Bake fish with spices (200 g), drink 1 cup tomato juice (no salt and sugar better than homemade) Dinner:Eat 200 g of all kinds of fruit |
| Day 10 | Breakfast: Drink Americano Dinner:Eat 50 g of hard cheese, cut the salad of fresh carrot, weld 1 egg Dinner: Eat 200 g of all kinds of fruit |
| Day 11 | Breakfast:Eat rye bread, drink Americano Dinner:Fry medium zucchini - on a small amount of oil, you can add spices Dinner:Boil beef (200 g), weld a few eggs, cut the cabbage salad |
| Day 12 | Breakfast:Eat toast of rye bread, drink espresso diluted with water Dinner:Fry the fish (200 g), cut the white cabbage salad Dinner: Boil the beef (100 g), drink a glass of kefir 1% fat |
| Day 13 | Breakfast:Drink Americano Dinner:Boil a screw pair of eggs, boil the cabbage, drink tomato juice - 1 cup (look without sugar and salt in the composition, better home) Dinner:Boil fish without salt (200 g) |
| Day 14 | Breakfast:Drink Americano Dinner:Fry the fish (200 g), cut the salad of fresh cabbage Dinner:Boil the beef (200 g), drink 1 cup kefir |
Recipes
Despite the fact that the Japanese diet includes a limited list of products, you can even prepare the right delicious meals for variety in diet.
Vegetable dishes
Fresh cabbage salad
Ingredients:
- 200-300 g cabbage;
- olive oil;
- lemon juice;
- Green.
Preparation:
- Cut the cabbage fine;
- Put it on a large plate, do not forget with your hands - so the cabbage will give juice and the salad will be more delicious;
- For 300-400 grams of fresh cabbage you can add 1 tablespoon of butter: high quality sunflower or olive;
- The salt cannot be added, but you can season the salad with black or red pepper and lemon juice;
- Such a salad will become more tasty if fresh herbs are added to it: dill, parsley, cyclers (or use the dried analogue of these herbs).
Caprot salad
Ingredients:
- 200-300 g cabbage;
- olive oil;
- lemon juice;
- carrot;
- Green.
Preparation:
- The cabbage must be cut;
- Hand with hands;
- Add fresh carrots: rub it on a large grater;
- Add to the cabbage;
- Season the salad with a mixture of peppers, butter and lemon juice.
Carrot salad
Ingredients:
- 2-3 medium carrots;
- lemon juice;
- 1 tablespoon of olive or sunflower oil;
- Green.
Preparation:
- Grate 2-3 medium carrots on a rough grater;
- Add lemon juice, 1 tablespoon of olive or sunflower oil;
- Fresh herbs, especially basil and cycler;
- You can add mint so the salad will taste more.
Carrot salad "Maxan"
Ingredients:
- 1 carrots;
- 1 tablespoon vegetable oil;
- lemon juice;
- Hop-Sunny spices and fresh cyclers.
Preparation:
- Carrots;
- Cut it into quarters or large cubes;
- Prepare charging with charging: 1 tablespoon of vegetable oil, lemon juice, hop-sanelli spices and fresh cylans;
- Mix everything.
Stewed cabbage
Ingredients:
- 300-400 g of white cabbage;
- 1 tablespoon vegetable oil.
Preparation:
- Classic recipe for stewed cabbage - it will be replaced with boiled cabbage;
- 300-400 grams of fresh white cabbage and remember that the cabbage adds juice;
- Heat a deep pan over medium heat;
- Pour 1 tablespoon of vegetable oil there;
- Place the cabbage on a hot pan, close the lid, but be sure to stir;
- When the cabbage is lightly fried, add 1-2 cups of hot water to the pan;
- After boiling water, reduce heat to small;
- Power under the lid for another 10-20 minutes until the cabbage is soft.
Peking cabbage salad "in Japanese"
Ingredients:
- Beijing cabbage;
- 1 tbsp.l.vegetables or olive oil;
- soy sauce;
- 1 tsp, L sub of seeds;
- Dried ginger.
Preparation:
- To inhale the real spirit of Japan, try to prepare this salad is suitable for those days when Beijing (sometimes also called Chinese) cabbage;
- Cut the cabbage into thin strips, place in a deep plate;
- Prepare fuel refueling: 1 tablespoon of vegetables or olive oil, soy sauce, 1 teaspoon of sesame seeds, dried ginger (or finely chopped, approximately 1/3-1/2 tsp L.);
- Beat loading with a whisk to get a homogeneous sauce;
- Add salad sauce, mix well;
- Such a salad becomes even more tasty the next day, when the cabbage absorbs the aroma of refueling.
Fruit salad
Ingredients:
- fresh orange juice or lemon;
- apples;
- pears;
- Fruits.
Preparation:
- In the days when the fruits are allowed, you can pamper yourself with such a salad;
- Here the juice of fresh orange and/or lemon will serve as charging;
- Apples or pears with fresh fruit are well suited for this salad;
- Cut apples or pears with cubes, add berries and pour all this with fruit juice;
- It should be prepared at home, the purchased options often contain sugar;
- The main thing: to observe a gram of the dish, no more than 200 g of fruits.
Fish dishes
Baked fish
Ingredients:
- low fat fish fillet;
- lemon juice;
- garlic;
- Black ground pepper.
Preparation:
- You will need a low fish fillet for this recipe;
- Place it in foil;
- Sprinkle lemon juice;
- Sprinkle with dry garlic and black pepper;
- You can place fresh rosemary on a fish on top, with it the dish will become more interesting;
- After adding all the spices, cover the fish with foil and seal (so the fish will remain juicy because the juice will be inside);
- Bake in the oven, heated to 200 ° C for about 20-30 minutes until the fish is soft.
Fried fish in soy sauce
Ingredients:
- Fish fillet;
- sunflower oil;
- 1 tablespoon of sesame seeds.
Preparation:
- Cut the fish into large pieces;
- Pour soy sauce so that it covers the fish a little;
- Leave for 20-30 minutes;
- Fry in a hot pan with a spoonful of sunflower oil until the fish is fried and soft;
- When the pieces of fish are cooked, place them on a plate and add 1 tablespoon of sesame seeds.
Exit rules
- Get ready to gradually get out of the diet:It is believed that the outcome of this diet should exceed the diet itself by duration.
- Eat in small portions:Do not stretch your stomach as it compresses during the diet during the diet, this will allow you not to gain weight.
- Continue to follow the key rulesJapanese diet: Eat lots of vegetables, low -fat meat.You can enter cereals such as rice or buckwheat on a small portion diet.
- Do not start a way out of a diet of desserts and sweets- You risk losing all progress, but the pounds will only be added.Add your favorite products gradually, in small portions.
Drink water at least 1.5-2 liters, this rule should be held throughout your life!
How many pounds can you lose?
Depending on the amount of excess weight, you can lose 5 to 8 kg in two weeks.Women with 20-30 pounds excess weight can get rid of at least 10 pounds.
Despite the impressive results, it is not recommended to constantly stick to this diet: it has low calorie and poor for nutrients, which means that it can harm women's health.The skin, nails, teeth will deteriorate, the reproductive system and the gastrointestinal tract will suffer.The Japanese diet should not be repeated too often: once every six months it will be optimal.
Contraindications
- You are a therapeutic nutrition, your doctor recommends a diet.
- You have hypertension, gastrointestinal diseases, kidney or liver disease.
- You started watching a diet and you have weakness, dizziness, headache.If this condition lasts for several days, it is recommended that you complete the diet.
- You cannot sit on a diet for pregnant women who are breastfeeding.