Japanese diet

The Japanese diet for weight loss (also often called just "Japan" among adherents of various diets), which will be discussed below, actually has no direct connection with the land of the rising sun, but is a specific nutritional regimen for men and women, which allows you to quickly and relatively inexpensively get rid of your excess body.The predicted weight loss for 2 weeks of strictly following such a diet varies between 6-8 kilograms.

The essence and principles of the Japanese diet

The weight loss mechanism in the Japanese diet is based on limiting the intake of food calories into the human body, especially from fatty, high carbohydrate and salty foods.Therefore the Japanese diet can be safely classifiedsalt freeandproteindiet regimen.In addition to the weight loss effect, the purpose of the Japanese diet is alsodetoxificationbody and the normalization of everything that happens in its digestive systemmetabolicTransformation, in other words - adequate recovery of metabolism.

You should also start a "hard" diet after the initial preparation of your body, which, in addition to the psychological mood, requires avoiding potentially harmful foods (sweets, fast food, smoked meat, pickles, etc.) in the previous week and reducing the size of the portions eaten.

Varieties

Today, there are three variants of the Japanese diet, which differ only in the number of days (7, 13 or 14) in which it is necessary to follow this nutritional regimen and, therefore, the number of kilograms lost.

Japanese diet for 7 days

When choosing this type of diet, a nutritious diet is calculated only for 7 days, during which it is possible to get rid of 2-3 kilograms of excess weight.The recommended menu for the week is a vague and strict plan for the consumption of acceptable foods at the time of the day specifically allocated to them and does not allow any changes, either in terms of replacing dishes or in relation to their rotation.It should be noted that the comments of some nutritionists about this version of the Japanese diet indicate that such a period of time is not enough for the full effectiveness of weight loss, because, in their opinion, during the first week of the diet, only the body adapts to a reduced diet.

Japanese diet for 14 days

A two-week or 14-day salt-free Japanese diet is considered the most optimal for complete weight loss.This review of the productivity of dietary choices provides figures for the end result of strict adherence, which varies in the range of minus 6-8 kilograms of body fat mass.As in the previous case, the Japanese diet menu for 14 days is strict and does not tolerate any deviations.All recommended food products must be consumed at the designated time of day and on a specific day of the week.

13 Day Japanese Diet

The Japanese diet menu for 13 days exactly repeats the diet described above and differs from it only in that there is no need to adhere to a reduced nutritional diet during the last 24 hours.The Japanese 13-day salt-free diet, reviews of which in terms of weight loss effectiveness are almost the same as the older version, should also be maintained within the framework of all the pre-determined rules for consuming recommended foods.

Authorized product

The set of allowed foods from any version of the Japanese diet is limited and allows the use of the following foods:

• eggs and chicken fillets (chicken breast, fatty deposits and fat removed);
• Fish Fillet (preferably from Lean Sea Fish);
• Lean Beef;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots, eggplant);
• Fruits without sugar (with the mandatory use of lemon and except for grapes and bananas);
• olive oil (for cooking meat dishes and seasoning vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green tea (leaf) and coffee (ground or grain);
• mineral or purified water without gas.

Table of permitted products

	Protein, g	Fat, g	Carbohydrates, g	Calories, kcal
Vegetables and vegetables
eggplant	1.2	0.1	4.5	24
Zucchini	0.6	0.3	4.6	24
cabbage	1.8	0.1	4.7	27
carrots	1.3	0.1	6.9	32
Fruits
pineapple	0.4	0.2	10.6	49
orange	0.9	0.2	8.1	36
pear	0.4	0.3	10.9	42
kiwi	1.0	0.6	10.3	48
lemons	0.9	0.1	3.0	16
Pomelo	0.6	0.2	6.7	32
apple	0.4	0.4	9.8	47
Bakery products
rye crackers	16.0	1.0	70.0	336
rye bread	6.6	1.2	34.2	165
rye bread	11.0	2.7	58.0	310
Dairy products
kefir 1%	2.8	1.0	4.0	40
Meat products
beef	18.9	19.4	0.0	187
Bird
Chicken fillet	23.1	1.2	0.0	110
Eggs
chicken eggs	12.7	10.9	0.7	157
Fish and seafood
Blue whiting	16.1	0.9	-	72
code	17.7	0.7	-	78
Hake	16.6	2.2	0.0	86
Oils and fats
olive oil	0.0	99.8	0.0	898
Non-alcoholic beverages
mineral water	0.0	0.0	0.0	-
coffee	0.2	0.0	0.3	2
Green Tea	0.0	0.0	0.0	-
Juice and compote
tomato juice	1.1	0.2	3.8	21
* Data per 100 g of product

Fully or partially restricted products

Due to the strict limitations of the ingredients that are allowed to be used, the list of prohibited food products looks even more impressive and mainly includes:

• salt and any products containing it;
• sugar and all kinds of sweets;
• all products related to fast food;
• animal fatty meat, fish and poultry;
• Smoked meat and pickles;
• all types of flour products;
• Any semi-finished products and canned food;
• marinades, sauces, gravies;
• fatty dairy products;
• sweet plant nectar and compote;
• vegetables and whole grains;
• cheese and sausage products;
• carbonated drinks and alcohol.

List of prohibited products

	Protein, g	Fat, g	Carbohydrates, g	Calories, kcal
Fruits
Banana	1.5	0.2	21.8	95
cherry	0.8	0.5	11.3	52
Figs	0.7	0.2	13.7	49
Lychee	0.8	0.3	14.4	65
Tangerines	0.8	0.2	7.5	33
persimmon	0.5	0.3	15.3	66
cherry	1.1	0.4	11.5	50
Nuts and dried fruit
raisins	2.9	0.6	66.0	264
dried apricots	5.2	0.3	51.0	215
Prunes	2.3	0.7	57.5	231
Cereals and porridges
Semolina Porridge	3.0	3.2	15.3	98
Millet porridge	4.7	1.1	26.1	135
Flour and pasta
wheat flour	9.2	1.2	74.9	342
pasta	10.4	1.1	69.7	337
noodles	12.0	3.7	60.1	322
Spaghetti	10.4	1.1	71.5	344
pasta	10.0	1.1	71.5	344
Pancakes	6.1	12.3	26.0	233
dumplings	7.6	2.3	18.7	155
Pancakes	6.3	7.3	51.4	294
Confection
jam	0.3	0.1	56.0	238
Marshmallows	0.8	0.0	78.5	304
sweets	4.3	19.8	67.5	453
jam	0.9	0.2	40.3	183
Marshmallows	0.5	0.0	80.8	310
cookies	7.5	11.8	74.9	417
Ice cream
ice cream	3.7	6.9	22.1	189
Cake
cake	4.4	23.4	45.2	407
Chocolate
chocolate	5.4	35.3	56.5	544
Dairy products
milk 4.5%	3.1	4.5	4.7	72
coconut milk	1.8	14.9	2.7	152
condensed milk	7.2	8.5	56.0	320
Soy milk	3.3	1.8	5.7	54
cream 35% (fat)	2.5	35.0	3.0	337
sour cream 40% (fat)	2.4	40.0	2.6	381
Fruit Yogurt 3.2%	5.0	3.2	8.5	85
Meat products
pork	16.0	21.6	0.0	259
lard	2.4	89.0	0.0	797
Sheep	15.6	16.3	0.0	209
bacon	23.0	45.0	0.0	500
ham	22.6	20.9	0.0	279
cut	16.6	20.0	11.8	282
Beefsteak	27.8	29.6	1.7	384
Sausage
boiled sausage	13.7	22.8	0.0	260
Smoked Sausage	28.2	27.5	0.0	360
Smoked Sausage	16.2	44.6	0.0	466
dry sausage	24.1	38.3	1.0	455
Smoked Sausage	9.9	63.2	0.3	608
Liver sausage	14.4	28.5	2.2	326
sausage	10.1	31.6	1.9	332
sausage	12.3	25.3	0.0	277
pork	10.0	33.0	0.0	337
Bird
fried chicken	26.0	12.0	0.0	210
fried chicken liver	30.8	8.9	2.0	210
Smoked chicken wings	29.9	19.5	0.0	290
smoked chicken legs	10.0	20.0	0.0	220
Roast turkey	28.0	6.0	-	165
roast goose	22.9	58.8	-	620
Alcoholic drinks
absinthe	0.0	0.0	8.8	171
Brandy	0.0	0.0	0.5	225
honey wine	0.0	0.0	21.3	71
whiskey	0.0	0.0	0.4	235
Vodka	0.0	0.0	0.1	235
gin	0.0	0.0	0.0	220
Cognac	0.0	0.0	0.1	239
liquor	0.3	1.1	17.2	242
Beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
sake	0.5	0.0	5.0	134
Tequila	1.4	0.3	24.0	231
Champagne	0.2	0.0	5.0	88
Juice and compote
banana juice	0.0	0.0	12.0	48
Cherry compote	0.6	0.0	24.5	99
cherry juice	0.7	0.0	10.2	47
Pomegranate juice	0.3	0.0	14.5	64
jelly	0.2	0.0	16.7	68
tangerine juice	0.8	0.3	8.1	36
Apple nectar	0.1	0.0	10.0	41
* Data per 100 g of product

Sample Menu

Here is a detailed menu plan for the Japanese diet, which can be followed for 7-14 days.

First day (eighth)

breakfast	A cup of natural coffee without any additives (cream, sugar, etc.).
Have lunch	cabbage boiled in olive oil; 2 boiled chicken eggs; a glass of homemade tomato juice.
Have dinner	200 grams of boiled or boiled fish fillet.

Second day (ninth)

breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a piece of rye bread or crackers.
Have lunch	cabbage boiled in olive oil; 100 grams of boiled or boiled fish fillet.
Have dinner	100 grams of boiled or stewed beef; a glass of low-fat kefir.

Third (Tenth) Day

breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a piece of rye bread or crackers.
Have lunch	Eggplant/zucchini stew cooked in olive oil.
Have dinner	Raw cabbage salad seasoned with a little olive oil; 2 boiled chicken eggs; 200 grams of boiled or stewed beef.

Fourth (Eleventh) Day

breakfast	raw carrots (whole or grated); Freshly squeezed lemon juice.
Have dinner	200 grams of boiled or stewed fish fillet; a glass of homemade tomato juice.
Have dinner	Some of your favorite sugar-free fruits.

Fifth (twelfth) day

breakfast	raw carrots (whole or grated); Freshly squeezed lemon juice.
Have lunch	200 grams of boiled fish fillet; a glass of homemade tomato juice.
Have dinner	Some of your favorite sugar-free fruits.

Sixth day (thirteenth)

breakfast	A cup of natural coffee without any additives (cream, sugar, etc.).
Have lunch	500 grams of boiled chicken fillet; Raw carrot and cabbage salad seasoned with a little olive oil.
Have dinner	2 boiled chicken eggs; Grated carrot salad seasoned with a little olive oil.

Seventh Day (Fourteenth)

breakfast	A cup of natural green tea without any additives (cream, sugar, etc.).
Have lunch	200 grams of boiled or stewed beef.
Have dinner	Dinner menu every day of the week except 3 days.

For the clarity of the Japanese diet menu described, you can use the photo of the scheme of the food intake schedule designed for 7 days.

Japanese Cuisine, Recipes for Weight Loss

In the article below we will look at some recipes for Japanese cuisine, which, although not included in the described diet menu, can be useful in the fight against extra pounds or in maintaining the existing body weight at the right level.

Seafood soup

Ingredients needed:

• Purified water - 1 l;
• Rice Groats - 1 tablespoon.l.;
• Seafood cocktail (your choice) - 200 g;
• Lean Sea Fish Fillet - 100 g;
• Medium carrots - 1 pc.;
• Green beans-150-200 g;
• soy sauce - 1 teaspoon;
• vegetables - to taste;
• Pepper/Salt - Minimum amount.

Rinse the rice thoroughly (if desired, you can replace the rice with Japanese noodles), put it in a pan of water and let it boil a little, then add the fish fillet cut into small pieces into the boiling water and cook on low heat.

Meanwhile, lightly fry the seafood in a pan (about 2 minutes).Cut the carrots and green beans into small pieces and add them to the pan along with the soy sauce, salt and pepper.After 7 minutes, add the seafood to the future soup, bring the water to a boil and turn off the stove.When serving, garnish the soup with your favorite herbs.

Rice noodles with shrimp

Ingredients needed:

• Funchose (rice noodles) - 100 g;
• Large red bell pepper - 1 pc.;
• Peeled boiled shrimp-250-300 g;
• Onions-3-4 pcs.;
• Cilantro-25-30 g;
• soy sauce - 1 teaspoon;
• Garlic - 2 cloves;
• Sesame oil-2-3 tablespoons.l.;
• curry powder - 2 teaspoons;
• Lemon juice - 2 tablespoons.L.

Pour hot boiled water over the Funchoza, let it steep for a maximum of 10 minutes, then drain the noodles in a colander (do not pour the remaining water).Peel the onion and pepper from the seed box, wash them and cut the onion into thin half rings and the pepper into small strips.

Prepare the fireplace thoroughly with cilantro and cut it into small pieces.Peel the garlic and chop it using a knife or garlic chopper.In a saucepan, mix 3 tbsp.L. Water remaining from funchose, curry, soy sauce, 2/3 chopped cilantro, lemon juice, chopped garlic and sesame oil.Place the pot over low heat and cook the marinade for about 3 minutes, stirring occasionally.

Roughly chop and place in a salad bowl.Add pre-cooked shrimp, chopped pepper, onion and remaining cilantro.Mix all the ingredients thoroughly and season with a flame.

Japanese omelette

Ingredients needed:

• Chicken eggs - 4 pcs.;
• dried beef - 100 g;
• mayonnaise - 4 tablespoons.l.;
• Tomatoes - 1 pc.;
• Vegetable oil - 1 tablespoon.l.;
• Favorite green - to taste.

Wash the tomatoes and cut them into round or semi-circular slices.Cut the dried beef into thin slices and arrange them beautifully together with the tomatoes and herbs on the plate.

Beat the eggs with a whisk, add all the mayonnaise to them and continue to beat until a liquid, homogeneous mass is formed (the saltiness of the mayonnaise is enough for the dish and therefore there is no need to add additional salt to it).

Place the pan on a low heat, heat it and add a little vegetable oil to the surface (the amount of oil should be kept to a minimum, because too much will spoil the taste of the dish).

Pour a thin layer of the whipped omelet mixture into the pan (like a pancake) and immediately spread it over the entire area.Spread a thin layer of omelet on one side, for about 20-30 seconds, and roll it into a flat roll using a wooden spatula.Leave the resulting roll on the edge of the pan and distribute the next omelette mixture over it so that a small amount flows under the first roll.After 20-30 seconds, roll the second roll, rolling it towards the first.Repeat the same procedure until all the omelet liquid has been used.

Transfer the resulting omelet roll to a plate with meat and tomatoes, cut into pieces that are convenient for you and serve.

Japanese style salad

Ingredients needed:

• Chicken eggs - 2 pcs.;
• Rice - 200 g;
• Fresh tomatoes - 4 pcs.;
• Parsley - 2 tablespoons.l.;
• Fresh cucumber - 2 pcs.;
• Soy Sauce - 2 tablespoons.l.;
• Lemon -0.5 pcs.;
• pepper/salt - to taste.

Wash cucumbers, tomatoes and parsley.Cut off the top of the tomato and remove the seeds with a spoon.Cut one tomato into a circle, and the remaining into small cubes, cut the cucumber into the same cubes.Finely chop the parsley, leaving a few sprigs for decoration.

Boil the rice in a little salted water and drain it in a colander.Hard-boiled chicken eggs, cool and peel.Finely chop 1.5 eggs, and cut 0.5 eggs into pieces.

For the salad dressing, mix the soy sauce with the juice of half a lemon and add pepper/salt.

Mix cooked rice, diced cucumber, tomato and chopped egg in a salad bowl.Pour the prepared dressing over the salad and toss gently.Garnish the dish with egg slices, tomato slices and parsley sprigs.

Stop dieting

Naturally, while following the Japanese diet (especially its variants designed for 13 and 14 days), the human body gets used to the limited food supply and rebuildsmetabolismto work with low-calorie foods.A sudden cessation of such a diet and a quick return to high-calorie dishes that have been used before can not only negate the overall positive results of weight loss, but also increase the number of extra pounds of weight.Therefore, before leaving the diet for a normal nutritious diet, it is necessary to adhere to a unique nutritional menu for at least the same period, leaving with gradual daily additions and being careful about food rations.The optimal withdrawal period from any diet for weight loss is considered to be a period of time that is twice as long as the diet itself or at least equal to it in duration.

Contraindications

Since any temporary regimen of the Japanese diet is limited in relation to both the food products themselves and their calorie content, it is not recommended to practice them when:

• pregnancy/ lactation;
• ulcerativeorerosivegastrointestinal pathology;
• Everywherekidney disease/heart;
• anemiacountry;
• Cholelithiasis;
• infectious diseases;
• severe cardiovascular pathology;
• Hypovitaminosis;
• Diabetes mellitus;
• arterial hypertension;
• severe chronic pathology;
• gout;
• in childhood and old age.

Tips

Before you start following a "strict" Japanese diet, you should consult a nutritionist, as this diet is not suitable for everyone.

When buying products for the Japanese diet, make sure of their quality.For example, coffee that is actively used in this diet must be not only natural, but also first class, because only such drinks include the antioxidants necessary to remove toxins from the body.

It is better to choose "homemade" beef and chicken meat, because of their higher contentminerals,Vitaminsand other useful materials, and shortagesHormonesandantibiotics.It is recommended to buy fresh sea fish when the quality is beyond doubt.Fruits and vegetables should also be fresh and environmentally friendly.

Throughout the Japanese diet, meat and fish dishes can, in principle, be prepared in any way, but it is better to avoid frying these foods.From vegetable oils, you should choose olive oil and use it in minimal quantities in the future.

If preparing for a long-term version (13 or 14 days) of the Japanese diet, you should consider taking supplementsMineral and vitamin complex, because the long-term use of low-calorie foods will definitely create a lack of these substances that are necessary for the human body.

Japanese diet, reviews and results

First of all, in various forums dedicated to dietetics, they discuss the obvious contradiction between the name of this diet and a completely non-oriental diet.Various versions and assumptions have been put forward about the origin of this dietary regimen, which, however, does not bring us any closer to solving this disappointment.Therefore, in any diet for weight loss, the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, the reviews of those who have lost weight on the Japanese diet, as well as comments on it by nutritionists, who most often agree with its positive assessment.

According to the majority of people who have personally experienced the effectiveness of this diet, even following the "Japanese" variety, which is designed for only 7 days, shows a real positive result in terms of ridding the body of excess fat mass, while the muscle frame remains unchanged.What is important is that many positive reviews about the Japanese diet, with pictures of results and recommendations, are left by people with different starting weights.The weight for one week from this kind of nutrition regime varies in the range of 3-5 kilograms, and when maintaining a longer version (for 13 and 14 days) it is 5-8 kilograms.It should be said that reviews of the Japanese diet for 14 days and 13 days are almost the same in terms of their effectiveness in terms of weight loss, and the reason for the appearance of the 13-day diet is most likely the desire to reduce the strict diet for at least 24 hours.