The Japanese are considered one of the thinnest nations in the world. They already know a lot about moderate healthy eating and know how to keep themselves in shape throughout their lives. The Japanese owe their detail to the correct approach to nutrition and dietetics.
They eat in small portions, are unaware of the fatty foods that are 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. ContraindicationsBenefits
- parts should be small;
- you should eat three times a day, avoiding snacks;
- weight loss occurs within 14 days;
- the Japanese diet is considered low-calorie protein, low-carbohydrate;
- 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 disease;
- if a few days after starting the diet you feel weakness, dizziness, muscle aches, then 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 as it persists for a long time, if you get out of the diet properly;
- the products needed for weight loss are cheap;
- all dishes are as simple as possible and are suitable even for very busy people.
Japanese diet rules
To lose weight effectively, you must 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 in your diet altogether. Do not add salt to the dishes you are preparing, do not use other spices. The use of a minimal amount of salt is allowed only if you can not eat at all without salt.
- The parts should be very small and avoid overloading. During the diet, the stomach walls should shrink. This will make you feel less hungry.
- The protein you will get during the diet, you will get from chicken eggs, meat and fish, as well as from dairy products.
- Carbohydrates in your diet can be obtained from fruits and vegetables. They will also supply the body with the fiber needed for normal digestion.
- And the fat is found in olive oil, which you can use in salads.
- For drinks, you should drink a sufficient amount of ordinary purified water at room temperature. The fluid will partially fill the stomach and reduce hunger. You also have the right to drink sugar-free coffee and green tea, preferably warm.
- It is unacceptable to replace some products with others. This diet is very strict, so stick to the recommendations 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
First day
- Breakfast:coffee without milk and sugar or a cup of green tea;
- Dinner:boiled cabbage with a little olive oil, tomato juice, two hard-boiled eggs;
- Dinner:200 g of boiled fish.
Day two:
- Breakfast:a small piece of rye bread and a cup of sugar-free coffee or tea;
- Dinner:200 g boiled fish, cabbage boiled in olive oil;
- Dinner:100 g of boiled beef, 1 cup of low-fat kefir.
Third day:
- 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 quantity);
- Dinner:200 g boiled beef, white cabbage with a little oil, 2 boiled eggs.
Day 4:
- Breakfast:seasoned grated carrots with lemon juice;
- Dinner:200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, except bananas and grapes.
Day five:
- Breakfast:seasoned grated carrots 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:sugar-free coffee or tea;
- Dinner:salad with boiled chicken, cabbage and carrots with vegetable oil;
- Dinner:2 hard boiled eggs, small fresh carrots.
Seventh day:
- Breakfast:a cup of sugar-free green tea;
- Dinner:200 g boiled beef;
- Dinner:a choice of 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 cup of low-fat kefir.
Day eight:
- Breakfast:sugar-free coffee or green tea;
- Dinner:boiled chicken salad, fresh cabbage and carrots with vegetable oil;
- Dinner:2 hard boiled eggs, small carrots.
Day 9:
- Breakfast:seasoned grated carrots with lemon juice;
- Dinner:200 g fish boiled or fried in vegetable oil, 1 cup tomato juice;
- Dinner:200 g of each fruit, except bananas and grapes.
Day ten:
- Breakfast:a cup of sugar-free coffee or tea;
- Dinner:1 hard boiled egg, 3 small carrots, 50 g cheese;
- Dinner:200 g of each fruit, except bananas and grapes.
Day Eleven:
- Breakfast:a small slice of dry 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 cabbage salad with vegetable oil.
Day Twelve:
- Breakfast:a small piece of dry rye bread, a cup of coffee or tea;
- Dinner:200 g boiled fish, fresh salad with oily cabbage;
- Dinner:100 g of boiled beef, 1 cup of low-fat kefir.
Day thirteen:
- Breakfast:sugar-free coffee or tea;
- Dinner:2 hard-boiled eggs, cabbage boiled in vegetable oil, a glass of tomato juice;
- Dinner:200 g of fish boiled or fried in vegetable oil.
Day Fourteen:
- Breakfast:sugar-free coffee or tea;
- Dinner:200 g 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 would not say it was easy. It was especially difficult at first, when I just started to stick to the diet. For me, to eat"Abundant breakfast, it was hard to limit myself to a cup of tea for breakfast. But it was worth the effort. Because I am very pleased 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 strict, complex, the portions are significantly reduced, the usual diet has completely changed. "I tried not to avoid it. Sometimes I allowed myself some snacks in the shape of an apple. Lost 10. 5 kg. The diet is suitable for those who have developed the will. "
"The Japanese diet helped me get rid of a few extra pounds that bothered me. They did not go away with the usual dietary adjustments. Something more radical was required. " Japanese woman "is a radical change in diet, be prepared for continuous periods of"moments to drink more, and also stay up late. Try to go to bed 2 hours after dinner so you do not want to eat again. "