The Japanese are considered to be one of the slender nations in the world. They already know a lot about healthy, moderate diets and how to keep them in shape for the rest of their lives. The Japanese owe their slimness to the right approach to nutrition and dietetics.
They eat small portions, do not recognize any fatty foods common in America and Europe, and eat large amounts of low-calorie foods. Recipes for delicious and simple Japanese dishes used throughout Japanese culture are passed down from generation to generation.
How the Japanese Diet Works. Contraindications
- Portions should be small;
- You need to eat three times a day to avoid snacks.
- Weight loss occurs within 14 days;
- The Japanese diet is considered to be low-calorie, low-carbohydrate protein.
- Do not adhere to such a diet more than twice a year, as 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 digestive problems, gastritis and ulcers of the stomach and duodenum;
- with heart problems;
- with diseases of the liver and kidneys;
- If you experience weakness, dizziness, and muscle pain a few days after starting the diet, it is recommended that you refuse the diet.
- Before starting any diet, you should definitely consult a doctor.
In the case of contraindications, the diet has a number of advantages:
- Weight after it persists for a long time if you properly finish the diet;
- Products that are needed for weight loss are inexpensive;
- All dishes are as simple as possible and also suitable for very busy people.
Japanese diet rules
In order to lose weight effectively, you need to adhere to the rules of 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 prepared dishes, do not use other seasonings. The use of a minimum amount of salt is allowed only if you cannot eat without salt at all.
- The portions should be very small and avoid overeating. During the diet, the stomach walls should shrink. This will make you feel less hungry.
- The protein you get during the diet comes from chicken eggs, meat and fish, and from dairy products.
- You can get the carbohydrates in your diet from fruits and vegetables. They also provide the body with the fiber necessary for normal digestion.
- And the fat is in olive oil, which you can use in salads.
- For drinks, you need to drink a sufficient amount of normal purified water at room temperature. The liquid will partially fill the stomach and reduce hunger. You can also drink sugar-free coffee and green tea, preferably warm.
- It is not acceptable 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 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 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:steamed 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 amount);
- Dinner:200 g 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 bananas and grapes.
Fifth day:
- Breakfast:grated carrots, seasoned with lemon juice;
- Dinner:200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, except bananas and grapes.
Day six:
- Breakfast:Coffee or tea without sugar;
- Dinner:cooked 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 grams of boiled beef;
- Dinner: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.
Ninth day:
- 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 all fruits except bananas and grapes.
Tenth day:
- Breakfast:a cup of coffee or tea without sugar;
- Dinner:1 hard-boiled egg, 3 small carrots, 50 g cheese;
- Dinner:200 g of all fruits except bananas 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 boiled beef, 2 hard-boiled eggs, fresh coleslaw 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 coleslaw with oil;
- Dinner:100 g of boiled beef, 1 glass of low-fat kefir.
Day 13:
- Breakfast:Coffee or tea without sugar;
- Dinner:2 hard-boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice;
- Dinner:200 g fish cooked or fried in vegetable oil.
Day fourteen:
- Breakfast:Coffee or tea without sugar;
- Dinner:200 g of boiled or fried fish, fresh coleslaw 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. I lost 12 kg in two weeks. I'm not going to say it was easy. It was especially difficult in the beginning when I was just starting to stick to the diet. ForI'm used to eating a hearty breakfast, it was difficult to limit myself to a cup of tea for breakfast. But it was worth the effort. Because I am very satisfied with the result. "
"I heard about the 'Japanese' 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. The diet is strict, complex, the portions became strongI tried not to deviate from it. Occasionally I indulged in a few apple-shaped snacks. Lost 10. 5 kg. The diet is suitable for those who have developed willpower. "
"The Japanese diet helped me shed a few pounds that bothered me. You didn't make the usual diet changes. Something more radical was required. " Japanese "is a radical diet change, be prepared for constant bouts of hunger. Moments, to drink more and stay up late too. Try to go to bed 2 hours after dinner so you don't want to eat again. "