japanese diet

The Japanese diet for weight loss (also often called simply "Japanese" among followers of various diets), which will be discussed below, actually has no direct relationship with the Land of the Rising Sun, but is a certain dietary regimen for men and women, which allows you to quickly and relatively inexpensively eliminate excess fat mass from your body.The expected weight loss during 2 weeks strictly following this diet varies between 6 and 8 kilograms.

The essence and principles of the Japanese diet.

The weight loss mechanism in the Japanese diet is mainly based on limiting the calorie intake of food into the human body, especially fatty, high-carbohydrate, and salty foods.It is for this reason that the Japanese diet can be safely classified aswithout saltandproteindietary regimens.In addition to the weight loss effect, the purpose of the Japanese diet is alsodetoxbody and normalization of everything that happens in your digestive systemmetabolictransformations, in other words – restoration of proper metabolism.

Such a “hard” diet should also be started after preliminary preparation of the body, which, in addition to the psychological mood, requires avoiding potentially harmful foods during the previous week (sweets, fast food, smoked meats, pickles, etc.) and reducing the size of the portions consumed.

Varieties

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

Japanese diet for 7 days.

When choosing this type of diet, the nutritious diet is calculated for only 7 days, during which it is possible to get rid of 2-3 kilograms of excess weight.The recommended menu for the week is an unambiguous and strict plan for the use of acceptable foods at the time of day specially allocated for them and does not allow any changes, either in terms of substituting dishes or in relation to their rotation.It is worth noting that the reviews of some nutritionists about this version of the Japanese diet indicate that such a period of time is insufficient for the full effectiveness of weight loss, since, 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.Reviews on the productivity of this dietary option give figures for the final result of its strict compliance, which vary in the range of minus 6 to 8 kilograms of body fat mass.As in the previous case, the Japanese diet menu for 14 days is strictly fixed and does not tolerate any deviations.All recommended food products should be consumed at the designated time of day and on a certain day of the week.

Japanese diet 13 days.

The Japanese diet menu for 13 days exactly repeats the diet described above and differs from it only in the absence of the need to follow a strictly reduced nutritional diet for the last 24 hours.The 13-day Japanese salt-free diet, reviews of which in terms of weight loss effectiveness are almost identical to its longer version, should also be kept within the framework of all previously specified rules for the intake of recommended foods.

Authorized products

The set of foods allowed in any version of the Japanese diet is strictly limited and allows the consumption of the following foods:

• eggs and chicken fillet (bird breast, peeled and without fat deposits);
• fish fillet (preferably lean sea fish);
• lean meat;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots and eggplant);
• sugar-free fruits (with mandatory use of lemons and with the exception of grapes and bananas);
• olive oil (for cooking meat dishes and seasoning vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green tea (leaves) and coffee (ground or beans);
• Mineral or purified water without gas.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g.	Calories, kcal
Vegetables and greens
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
fruit
pineapples	0.4	0.2	10.6	49
oranges	0.9	0.2	8.1	36
pears	0.4	0.3	10.9	42
kiwi	1.0	0.6	10.3	48
lemons	0.9	0.1	3.0	16
grapefruit	0.6	0.2	6.7	32
apples	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
milk 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
cod	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 drinks
mineral water	0.0	0.0	0.0	-
coffee	0.2	0.0	0.3	2
green tea	0.0	0.0	0.0	-
Juices and compotes
tomato juice	1.1	0.2	3.8	21
*data is per 100 g of product

Totally or partially limited products

Due to the strict limitation of ingredients allowed for consumption, the list of prohibited food products seems more impressive and mainly includes:

• salt and any product that contains it;
• sugar and all kinds of sweets;
• all products related to fast food;
• fatty meats of animals, fish and poultry;
• smoked meats and pickles;
• all types of flour products;
• any semi-finished products and preserves;
• marinades, sauces, juices;
• fatty dairy products;
• factory sweet nectars and compotes;
• starchy vegetables and cereals;
• cheese and sausage products;
• Carbonated and alcoholic drinks.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g.	Calories, kcal
fruit
bananas	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
khaki	0.5	0.3	15.3	66
cherry	1.1	0.4	11.5	50
Nuts and dried fruits
raisins	2.9	0.6	66.0	264
dried apricots	5.2	0.3	51.0	215
prunes	23	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
paste	10.4	1.1	69.7	337
noodles	12.0	3.7	60.1	322
spaghetti	10.4	1.1	71.5	344
paste	10.0	1.1	71.5	344
pancakes	6.1	12.3	26.0	233
dumplings	7.6	23	18.7	155
pancakes	6.3	7.3	51.4	294
Confectionery
jam	0.3	0.1	56.0	238
marshmallows	0.8	0.0	78.5	304
candy	4.3	19.8	67.5	453
jam	0.9	0.2	40.3	183
marshmallow	0.5	0.0	80.8	310
cookies	7.5	11.8	74.9	417
frozen
frozen	3.7	6.9	22.1	189
Cakes
cake	4.4	23.4	45.2	407
chocolate
chocolate	5.4	35.3	56.5	544
milk 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
pig	16.0	21.6	0.0	259
lard	2.4	89.0	0.0	797
lamb	15.6	16.3	0.0	209
bacon	23.0	45.0	0.0	500
ham	22.6	20.9	0.0	279
chops	16.6	20.0	11.8	282
steak	27.8	29.6	1.7	384
Sausages
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 cured 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
sausages	10.1	31.6	1.9	332
sausages	12.3	25.3	0.0	277
pork chops	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 thighs	10.0	20.0	0.0	220
roast turkey	28.0	6.0	-	165
roast goose	22.9	58.8	-	620
alcoholic drinks
wormwood	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
Geneva	0.0	0.0	0.0	220
cognac	0.0	0.0	0.1	239
liqueur	0.3	1.1	17.2	242
beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
good	0.5	0.0	5.0	134
tequila	1.4	0.3	24.0	231
champagne	0.2	0.0	5.0	88
Juices and compotes
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
gelatin	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 is per 100 g of product

Example menu

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

First (eighth) day

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

Second (ninth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or cracker.
Lunch	cabbage stewed in olive oil; 100 grams of stewed or boiled fish fillet.
dinner	100 grams of stewed or boiled beef; a glass of skimmed kefir.

Third (tenth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or cracker.
Lunch	eggplant/zucchini stew cooked in olive oil.
dinner	raw cabbage salad dressed with a little olive oil; 2 boiled chicken eggs; 200 grams of stewed or boiled beef.

Fourth (eleventh) day

Breakfast	raw carrots (whole or grated); Freshly squeezed lemon juice.
Dinner	200 grams of stewed or boiled fish fillet; a glass of homemade tomato juice.
dinner	any amount of your favorite fruits without sugar.

Fifth (twelfth) day

Breakfast	raw carrots (whole or grated); Freshly squeezed lemon juice.
Lunch	200 grams of boiled fish fillet; a glass of homemade tomato juice.
dinner	any amount of your favorite fruits without sugar.

Sixth (thirteenth) day

Breakfast	a cup of natural coffee without any type of additives (cream, sugar, etc.).
Lunch	500 grams of boiled chicken fillet; Raw carrot and cabbage salad dressed with a little olive oil.
dinner	2 boiled chicken eggs; Grated carrot salad dressed with a little olive oil.

Seventh (fourteenth) day

Breakfast	a cup of natural green tea without any additives (cream, sugar, etc.).
Lunch	200 grams of stewed or boiled beef.
dinner	Dinner menu any day of the week except 3 days.

For greater clarity of the described menu of the Japanese diet, you can use a schematic photo of a food intake program designed for 7 days.

Japanese cuisine, recipes to lose weight.

In the following article we will see several recipes from Japanese cuisine that, although they are not included in the menu of the described diet, can be useful in the fight against extra kilos or to maintain the existing weight at an adequate level.

bisque

Required ingredients:

• purified water – 1 liter;
• rice grains – 1 tbsp.l.;
• seafood cocktail (of your choice) – 200 g;
• lean fillet of sea fish – 100 g;
• medium carrots – 1 piece;
• green beans – 150-200 g;
• soy sauce – 1 teaspoon;
• vegetables - to taste;
• pepper/salt – minimum amount.

Rinse the rice well (if you wish, you can substitute Japanese noodles for the rice), place it in a saucepan with water and let it boil a little, then add the fish fillet cut into small pieces to the boiling water and cook over low heat.

Meanwhile, fry the seafood in a pan (about 2 minutes).Chop 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 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

Required ingredients:

• funchose (rice noodles) – 100 g;
• large red pepper – 1 piece;
• peeled boiled shrimp – 250-300 g;
• onions – 3-4 pieces.;
• coriander – 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 sit for up to 10 minutes, then drain the noodles in a colander (do not pour out 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 marinade by rinsing the cilantro well and cutting it into small pieces.Peel the garlic and chop it with a knife or garlic chopper.In a saucepan, mix 3 tbsp.l.remaining funchose water, curry, soy sauce, 2/3 chopped cilantro, lemon juice, chopped garlic and sesame oil.Place the saucepan over low heat and cook the marinade for about 3 minutes, stirring occasionally.

Coarsely chop the funchose and place in a salad bowl.Add the precooked shrimp, chopped pepper, onion and remaining cilantro.Mix all the ingredients well and season with the marinade.

japanese omelette

Required ingredients:

• chicken eggs – 4 pcs.;
• dried meat – 100 g;
• mayonnaise – 4 tablespoons.l.;
• tomato – 1 piece;
• vegetable oil – 1 tablespoon.l.;
• favorite vegetables - to taste.

Wash the tomatoes and cut them into round or semicircular pieces.Cut the dried meat into thin slices and arrange it beautifully together with the tomatoes and herbs on a plate.

Beat the eggs with a whisk, add all the mayonnaise to them and continue beating until a liquid and homogeneous mass is formed (the saltiness of the mayonnaise is sufficient for the dish and therefore it is not necessary to add additional salt).

Place the pan on low heat, heat it and add a little vegetable oil to its surface (the amount of oil should be minimal, as too much will ruin the taste of the dish).

Pour a thin layer of the whipped tortilla mixture into the pan (like pancakes) and immediately spread it over the entire area.Fry a thin layer of tortilla on one side, for about 20-30 seconds, and roll it into a kind of flat roll with a wooden spatula.Leave the resulting roll on the edge of the pan and spread the next tortilla mixture over it so that a small amount flows under the first roll.After 20-30 seconds, roll the second roll, turning it towards the first.Repeat the same procedure until you have used all the liquid in the tortilla.

Transfer the resulting tortilla rolls to a plate with meat and tomatoes, cut them into slices that suit you and serve.

Japanese style salad

Required ingredients:

• chicken eggs – 2 pcs.;
• rice – 200 g;
• fresh tomatoes – 4 pcs.;
• parsley – 2 tablespoons.l.;
• fresh cucumbers – 2 pcs.;
• soy sauce – 2 tablespoons.l.;
• lemon –0.5 pieces;
• pepper/salt - to taste.

Wash the cucumbers, tomatoes and parsley.Cut the tops off the tomatoes and remove the seeds with a spoon.Cut one tomato into circles and the rest into small cubes, cut the cucumbers into the same cubes.Finely chop the parsley, leaving a couple of sprigs for decoration.

Boil the rice in lightly salted water and drain it in a colander.Boil chicken eggs, cool them and peel them.Finely chop 1.5 eggs and cut 0.5 eggs into slices.

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

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

quit the diet

Naturally, following the Japanese diet (especially its variants designed for 13 and 14 days), the human body gets used to the limited food supply and rebuilds itsmetabolismWork with low calorie foods.An abrupt cessation of such a diet and a quick return to previously consumed high-calorie dishes can not only nullify the entire positive result of weight loss, but also increase the number of extra kilos of weight.Therefore, before abandoning the diet for a regular nutritious diet, it is necessary to follow a single dietary menu for at least the same period of time, starting from a gradual and careful daily replenishment of the food ration.The optimal duration of abstinence from any weight loss diet is considered to be a period of time that is twice the duration of the diet itself or at least equal in duration.

Contraindications

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

• pregnancy/lactation;
• ulcerativeeithererosivegastrointestinal pathologies;
• anykidney diseases/liver;
• anemicstates;
• cholelithiasis;
• infectious diseases;
• serious cardiovascular pathologies;
• hypovitaminosis;
• diabetes mellitus;
• high blood pressure;
• serious chronic pathologies;
• drop;
• in childhood and old age.

Tips

Before starting to follow a fairly “strict” Japanese diet, it is advisable to consult with a nutritionist, since this diet is not suitable for everyone.

When purchasing products for the Japanese diet, make sure of their quality.For example, coffee actively used in this diet should be not only natural, but also first-class, since only such a drink contains the antioxidants necessary to remove toxins from the body.

It is better to choose “homemade” beef and poultry, due to their higher content.minerals,vitaminsand other useful substances, and lackhormonesandantibiotics.It is recommended to buy fresh sea fish when its 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 best to avoid frying these foods.Of vegetable oils, you should choose olive oil and use it in minimal quantities in the future.

If preparing for long-term (13 or 14 day) versions of the Japanese diet, you should consider taking supplementsmineral and vitamin complex, since prolonged consumption of low-calorie foods will surely generate a deficiency of these substances necessary for the human body.

Japanese diet, opinions and results.

First of all, in various forums dedicated to dietetics, the obvious discrepancy between the name of this diet and its absolutely non-Oriental diet is discussed.Various versions and assumptions have been put forward regarding the origin of this diet, which, however, have not brought us any closer to the solution of this dissonance.Be that as it may, in any weight loss diet the main thing is not its name, but its effectiveness in terms of losing weight, and in this sense, the reviews of those who have lost weight with the Japanese diet, as well as the comments of nutritionists, usually agree in their positive assessment.

According to most people who have personally experienced the effectiveness of this diet, even following the "Japanese" variety, designed for only 7 days, shows tangible positive results in terms of removing excess fat mass from the body, while the muscle structure remains unchanged.The important thing is that many positive reviews about the Japanese diet, with photos of results and recommendations, are left by people with different starting weights.The weight during a week of this dietary regimen varies between 3 and 5 kilograms, and when maintaining longer versions (for 13 and 14 days) it is 5 to 8 kilograms.It is worth saying that reviews of the 14-day and 13-day Japanese diet are practically identical in terms of effectiveness in terms of weight loss, and the reason for the appearance of the 13-day diet is probably the desire to reduce such a strict diet for at least 24 hours.