The Japanese are considered to be one of the slender nations in the world. They already know a lot about healthy and moderate nutrition and know how to stay fit for life. The Japanese owe their slenderness to the correct approach to nutrition and dietetics.
They eat in small portions, do not recognize fatty foods common in America and Europe, and eat large amounts of low-calorie foods. The recipes for delicious and simple Japanese dishes that are used in Japanese culture are passed down from generation to generation.
How the Japanese diet works. Contraindications Benefits
- 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, 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 liver and kidney diseases;
- if a few days after starting the diet you feel weakness, dizziness, muscle pain, 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 correctly get out of the diet;
- the products necessary for weight loss are inexpensive;
- all dishes are as simple as possible and are also suitable for busy people.
Rules of the Japanese diet
To effectively lose weight, you need to 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 from your diet altogether. Do not add salt to the dishes you are preparing, do not use other spices. The use of a minimum amount of salt is only allowed if you cannot eat without salt at all.
- Portions should be very small and avoid overeating. During the diet, the stomach walls should shrink. This will make you feel less hungry.
- The proteins that you will receive during the diet, you get 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 provide the body with the fiber it needs for normal digestion.
- And the fat is found in olive oil, which you can use in salads.
- For drinks, it is necessary to drink a sufficient amount of ordinary purified water at room temperature. The liquid will partially fill the stomach and reduce hunger. You can also drink unsweetened coffee and green tea, preferably hot.
- 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 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.
Japanese diet menu and scheme for 14 days
The first day
- Breakfast:coffee without milk and sugar or a cup of green tea;
- Dinner:cabbage stewed with a drizzle of 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 unsweetened coffee or tea;
- 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 piece of rye bread, preferably dried, a cup of unsweetened coffee or tea;
- Dinner:zucchini or eggplant fried in vegetable oil (any quantity);
- Dinner:200 g of boiled beef, white cabbage with a drizzle of oil, 2 hard-boiled eggs.
Fourth 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.
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.
Sixth day:
- Breakfast:unsweetened coffee or tea;
- Dinner:boiled chicken, cabbage and carrot salad with vegetable oil;
- Dinner:2 hard-boiled eggs, small fresh carrot.
Seventh day:
- Breakfast:a cup of unsweetened green tea;
- Dinner:200 g of boiled beef;
- Dinner:a choice of 200g of fruit or 200g of boiled fish or 2 hard-boiled eggs with a small fresh carrot or 200g of boiled beef and 1 glass of low-fat kefir.
Day eight:
- Breakfast:unsweetened 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 boiled or fried fish in vegetable oil, 1 glass of tomato juice;
- Dinner:200 g of any fruit, except banana and grapes.
Day ten:
- Breakfast:a cup of unsweetened coffee or tea;
- Dinner:1 boiled egg, 3 small carrots, 50 g of cheese;
- Dinner:200 g of any fruit, except banana and grapes.
Eleventh day:
- Breakfast:a small slice of dried rye bread, a cup of unsweetened coffee or tea;
- Dinner:zucchini or eggplant fried in vegetable oil;
- Dinner:200 g of boiled beef, 2 boiled eggs, fresh cabbage salad with vegetable oil.
Twelfth day:
- 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:unsweetened coffee or tea;
- Dinner:2 boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice;
- Dinner:200 g of boiled or fried fish in vegetable oil.
Fourteen days:
- Breakfast:unsweetened coffee or tea;
- 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'm not saying it was easy. It was especially difficult at first, when I just started adhering to the diet. For me, used to making breakfasts. abundant, it was difficult to limit myself to a cup of tea for breakfast. But it was worth it. Because I'm very happy 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. The diet is rigid, complex, portions have been drastically reduced, the usual dietshe changed completely. I tried not to deviate from it. I indulged in some apple-shaped snacks from time to time. I lost 10. 5 kg.
"The Japanese diet helped me shed a few extra pounds that bothered me. They didn't go away with the usual dietary adjustments. Something more radical was needed. " The Japanese woman "is a radical change in diet, get ready toContinued pangs of hunger. Times to drink more and even stay up late. Try going to bed 2 hours after dinner for not wanting to eat again. "