Japanese diet, despite his name, it has nothing to do with Japan.It is not possible to find the writer of the diet - a dozen of different versions are wandering around the internet.However, this menu has long established its effectiveness: Some have lost in itUp to 8 pounds in a week.
The essence of Japanese diet complies with the small calorie menu for 1-2 weeks.The products are chosen in such a way as to get bored of hunger: proteins in meat and fish saturated well, massive vegetable salads also quickly contribute to satiety.
Interestingly, some offer a little strict weight loss there are sticks, study Japanese literature and listening to Japan's national music.There is a specific meaning in it - a person eats slower with sticks than a spoon.Consequently, satiety appears faster, you will definitely not want to go for the addition!
Characteristics of Japanese diet
- Ready menu.You don't have to think about diet.
- Lack of salt.Forbidden in salt dishes, you can use spices and non -bastard sauces (for example, soy sauce).
- Breakfast.Most days for breakfast you should limit yourself to black American or espresso, sometimes the rye toast will be added to it.This rule is opposed to what nutritionists recommend, but it allows you to achieve a quick result.
- 3 mealsThey are optimally instead of recommending dieticians 5-6.
- From the permitted products, you can cook vegetable saladsAnd exist in any quantity (without salt).
- Every morning you should drink Americano or espresso, but if you have intolerance to this product, it can be replaced by tea: black or green.
- A hot drink is required every morning in "Japanese""It will give you strength and give you a sense of hunger."
Products
| Allowable | Prohibited |
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Advantages and disadvantages
| Makings | Imperfections |
| Quick weight loss.Only one week in the Japanese, weight loss celebrates a loss of 5-7 kg.At the same time, the products are selected in such a way that the weight does not return (if you notice the principles of a balanced diet). | Little diet,Therefore, weakness, dizziness is possible.After these symptoms have appeared - if they do not stop, it is best to complete the diet. |
| Hunger will torture you less,Because the menu has many protein, satisfactory products - meat and fish. | Diet is not sufficiently balanced, if you notice it, take multivitamins. |
| Products available.In the Japanese nutrition menu, simple vegetables and meat you will find in any store or even grow in the country. | Almost complete absence of carbohydrates,As a result - a low level of energy, irritability. |
Diet rules
- Get ready to observe diet the day before the beginning.Refuse sweets and fat products in the evening, bake the chicken breast in the oven, prepare a vegetable salad or extinguish vegetables.Thus, the transition to a diet will become easier.
- Drink water 1.5 - 2 liters a day at least.Water will save you from a feeling of hunger, inevitable in Japanese diet.In addition, water rejection, although it will help you lose weight faster, will turn into dehydration and bad source.
- Hard "Japanese" requirement:There are only some products in the indicated volumes and at the right time.You can't change days to places or add some new dishes.
Type
- Japan Diet Seven Days:
- The advantages of nutrition: Short, easier transportation.
- Disadvantages: In a week it will not be possible to significantly reduce the amount of fat in the body, only excess water will go.
- Japanese diet for 13 days.Its menu is accepted for the basic, most common type of diet.
- Japanese diet for 14 days.Unlike Japanese diet for 13 days there is another, extra day.This is the only difference, all the other principles: both the hard menu and its order remain the same.
Menu
For 7 days
Detailed menus for 7 days in the table:
| Day | Menu |
| Day 1 | Breakfast:Americano - coffee without milk, don't add sugar Dinner:Boil a pair of eggs that have been immersed, move to the pin cabbage salad, drink 1 cup tomato juice. Dinner:Fish - steam or steam (250 g) |
| Day 2 | Breakfast:Drink Americano, eat a toast of rye bread Dinner:Boil 250 g of fish, chop the salad Dinner:Boil 100 g of beef, drink a 1 % glass |
| Day 3 | Breakfast:Drink Americano, eat a cracker from rye bread Dinner:Eat the zucchini you need to fry in a drop of oil Dinner:Boil some eggs, boil beef (200 g), prepare a Chinese salad (Beijing) cabbage |
| Day 4 | Breakfast:Drink Americano or espresso, no sugar Dinner:Eat a piece of cheese (15 g), boil boiled 1 egg, boil 1 carrot (150-200 g) Dinner:Eat 2 small apples, you can sprinkle with cinnamon |
| Day 5 | Breakfast:Carrots - Boil and sprinkle with the juice of a lemon. Dinner:Boil or cook for some fish (200 g), drink 1 cup tomato juice (no sugar and salt in composition or at home) Dinner:2 middle apples |
| Day 6 | Breakfast:You drink american Dinner:Boil chicken (500 g), prepare a cabbage-cover salad with olive oil Dinner:Cut the cabbage salad, boil some eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boil beef (200 g), eat fruit (to choose from apple, pear, orange) Dinner:Select the menu of any dinner from the previous days, except the third day |
For 14 days
Detailed menus for 14 days in the table:
| Day | Menu |
| Day 1 | Breakfast:You drink american Dinner:Boil a pair of eggs, cut a peek salad (without salt, with a tablespoon of oil), drink 1 cup tomato juice.The juice is best to do it yourself or find tomato juice in the store without adding salt and sugar. Dinner:Boil or cook some fish (250 g) |
| Day 2 | Breakfast:Eat a rye bread toast (if there is no toaster - dry bread in the oven), drink Americano Dinner:Boil fish (200 g), cut white salad Dinner:Boil the beef (100 g) and drink a glass of kefir |
| Day 3 | Breakfast: Eat rye bread, drink Americano Dinner:Eat the zucchini you need to fry in a drop of oil Dinner:Boil the beef, do not salt (200 g) |
| Day 4 | Breakfast:Ruff middle carrots in a coarse rubbing, sprinkle with the juice of a lemon. Dinner:Bake fish (200 g), drink 1 cup tomato juice (no salt and sugar in composition, better home) Dinner: Eat 200 g of any fruit (for example, a large apple) |
| Day 5 | Breakfast:Eat a small fresh carrot with the juice of a lemon Dinner:Boil fish (200 g), drink tomato juice - 1 cup (no salt and sugar in composition, better home) Dinner:Eat 200 g of any fruit |
| Day 6 | Breakfast:You drink american Dinner:Boil a chicken without salt (500 g), cut a carrot and cabbage salad Dinner:Slice a medium fresh carrot, boil some eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boiling the beef, no salt (200 g) Dinner:Select the diet of any dinner from the last seven days |
| Day 8 | Breakfast:You drink american Dinner:Boil the chicken without salt (500 g), cut the cabbage salad-cover Dinner:Make a fresh carrot salad, boil a screw pair of eggs |
| Day 9 | Breakfast:Gather fresh carrots in a coarse rubbing, pour the juice of a lemon Dinner:Bake fish with spices (200 g), drink 1 cup tomato juice (no salt and sugar better than homemade) Dinner:Eat 200 g of any fruit |
| Day 10 | Breakfast: You drink american Dinner:Eat 50 g of solid cheese, chop the fresh carrot salad, welding 1 egg Dinner: Eat 200 g of any fruit |
| Day 11 | Breakfast:Eat rye bread, drink Americano Dinner:Fry Medium -Medies zucchini - in a small amount of oil, you can add spices Dinner:Boil beef (200 g), weld some eggs, chopped salad |
| Day 12 | Breakfast:Eat a toast of rye bread, drink an espresso diluted with water Dinner:Fry the fish (200 g), cut the white salad Dinner: Boil beef (100 g), drink a 1% fat kefir glass |
| Day 13 | Breakfast:You drink american Dinner:Boil a screwed pair of eggs by boiling cabbage, tomato drink juice - 1 cup (look without sugar and salt in the composition, better home) Dinner:Boil fish without salt (200 g) |
| Day 14 | Breakfast:You drink american Dinner:Fry the Fish (200 g), chop the fresh cabbage salad Dinner:Boil the beef (200 g), drink 1 cup of cake |
Recipes
Although the Japanese diet includes a limited product list, even of them you can prepare the right tasty dishes for a diet variety.
Vegetables
Fresh salad
Ingredients:
- 200-300 g of cabbage.
- olive oil;
- Lemon juice?
- green.
Friday:
- Cut the cabbage thin.
- Put it on a big dish, remember with your hands - so the cabbage will give juice and the salad will become more delicious.
- For 300-400 grams of fresh cabbage, you can add 1 tablespoon of oil: high quality sunflower or olive.
- Salt cannot be added, but you can cheer the salad with black or red pepper and lemon juice.
- Such a salad will become more delicious if the fresh herbs are added to it: dill, parsley, coriander (or use the dried analogue of these herbs).
Kaporous-carrot salad
Ingredients:
- 200-300 g of cabbage.
- olive oil;
- Lemon juice?
- carrot;
- green.
Friday:
- The cabbage must be sliced.
- lip with your hands.
- Add fresh carrots: Rub it into a large grater.
- Add to cabbage.
- Pass the salad with a mixture of peppers, butter and lemon juice.
Fresh carrot salad
Ingredients:
- 2-3 average carrots.
- Lemon juice?
- 1 tablespoon olive oil or sunflower oil.
- green.
Friday:
- Grill 2-3 average carrots in a thick rubbing.
- Add lemon juice, 1 tablespoon of olive oil or sunflower oil.
- Fresh herbs, especially basil and coriander.
- You can add mint, so the salad will try more.
Salt boiled carrots "macressan"
Ingredients:
- 1 carrots.
- 1 tablespoon vegetable oil.
- Lemon juice?
- The "hops-sunbathing" spices and fresh coriander.
Friday:
- Boiling carrots.
- Cut it into quadrants or large cubes.
- Prepare a refueling: 1 tablespoon of vegetable oil, lemon juice, "hops-sunset" spices and fresh coriander.
- Mix everything.
Vegetable
Ingredients:
- 300-400 g of white cabbage.
- 1 tablespoon vegetable oil.
Friday:
- Classic recipe for cabbage stew - will be replaced by boiled cabbage.
- 300-400 grams of fresh white cabbage and remember that the cabbage gives juice.
- Heat a deep frying pan over medium heat.
- Pour 1 tablespoon of vegetable oil there.
- Put the cabbage in a hot pan, close the lid, but don't forget to stir.
- When the cabbage is slightly fried, add 1-2 cups of warm water to the pan.
- After boiling water, reduce the heat to a small one.
- Cross under the lid for another 10-20 minutes, until the cabbage becomes soft.
Peking Cabbage Salad "In Japanese"
Ingredients:
- Beijing.
- 1 tablespoon.large.vegetables or olive oil;
- soy sauce;
- 1 teaspoon, l seed sesame.
- Dried ginger.
Friday:
- In order to really inhale the spirit of Japan, try to prepare this salad, it is suitable for those days when Beijing (sometimes also called Chinese) cabbage.
- Cut the cabbage into thin strips, put on a deep plate.
- Prepare a refueling: 1 tablespoon vegetables or olive oil, soy sauce, 1 teaspoon sesame seeds, dried ginger (or chopped, about 1/3-1/2 teaspoon).
- Beat the refueling with a blow to get a homogeneous sauce.
- Add the salad sauce, mix well.
- Such a salad becomes even more delicious the next day, when the cabbage absorbs the aroma of refueling.
Fruit salad
Ingredients:
- fresh orange juice or lemon.
- Apples?
- pears?
- Berries.
Friday:
- In the days when fruit is allowed, you can treat yourself with such a salad.
- Here, the juice of fresh orange and/or lemon will serve as refueling.
- For this salad, apples or pears with fresh berries are suitable.
- Cut the apples or pears with cubes, add berries and pour all with fruit juice.
- It must be prepared at home, the options purchased often contain sugar.
- The main thing: Notice a stamp of the dish, no more than 200 g of fruit per meal.
Fish dishes
Roasted fish
Ingredients:
- Low fish fillet.
- Lemon juice?
- garlic;
- Black pepper.
Friday:
- For this recipe, you will need a low flower fish fillet.
- Put it in foil.
- Sprinkle lemon juice.
- Sprinkle with dry garlic and black pepper.
- You can put fresh rosemary in a fish on top, with it the dish will become more interesting.
- After adding all the spices, cover the fish with foil and seal (so the fish will remain juicy because the juice will be in).
- Bake in the oven, heated to 200 C for about 20-30 minutes, until the fish becomes soft.
Fried fish in soy sauce
Ingredients:
- Fish fillet.
- Sunflower?
- 1 spoonful of sesame.
Friday:
- Cut fish into large pieces.
- Pour soy sauce to cover the fish slightly.
- Leave for 20-30 minutes.
- Fry in a warm pan with a spoonful of sunflower, until fried and soft.
- When the fish pieces are prepared, put them on a plate and add 1 tablespoon of sesame.
Rules exit
- Get ready for a gradual exit from diet:It is believed that exit from this diet must exceed the diet itself during.
- Eat in small portions:Do not stretch the stomach-due to a moderate diet during diet, it compresses, this will allow you not to gain weight.
- Continue to follow the basic rulesJapanese diet: Eat a lot of vegetables, low meat.You can insert cereals such as rice or buckwheat on a diet in small portions.
- Don't start a way out of diet by desserts and sweets- You run the risk of losing all the progress, but the pounds will only be added.Gradually add your favorite products to small portions.
Drink water at least 1.5-2 liters, this rule has to be kept all your life!
How many pounds can you lose?
Depending on the amount of overweight, you can lose from 5 to 8 kg in two weeks.Women with 20-30 km of overweight can be rid of at least 10 kg.
Despite the impressive results, it is not recommended to constantly comply with this diet: it is low and poor for nutrients, which means it can damage women's health.The skin, nails, teeth will worsen, the reproductive system and the gastrointestinal tract will suffer.Japanese diet should not be repeated very often: once every six months will be optimal.
Contraindications
- You are in a therapeutic diet, your doctor recommended a diet.
- You have hypertension, gastrointestinal diseases, kidney or liver disease.
- You started observing a diet and you have weakness, dizziness, headache.If this condition takes several days, it is recommended that the diet be completed.
- You cannot sit on a diet for breastfeeding pregnant women.