As you know, Japanese women have always been famous for their magnificent slender figure. It is extremely rare that some of the representatives of the weaker sex of the land of the rising sun suffer from overweight.
Rules and principles of the Japanese diet, its effectiveness
The whole secret of the ideal figure of Japanese women is in nutrition, or rather in the use of low-calorie foods, the absence of fast food in the diet, an abundance of sweets and bakery products.
Japanese diet, recipes, dishes, which have become interesting for most women in the world, give amazing results for those who want to lose weight.
The main benefits of the Japanese diet are:
- Its high efficiency;
- The result is saved even after its completion;
- It is easily tolerated by the body, only the first two days are heavy;
- The diet is quite rigid, as the diet indicates not only dishes, but also the serving size;
- Toxins and excess fluid are removed from the body;
- Positive effect on digestion;
The Japanese diet has its drawbacks:
- Due to the low calorie content, a woman can easily break loose in the early days;
- Requires taking additional vitamins;
- Mandatory consumption of coffee;
The Japanese diet is not just for women. Men who wish to cope with excess weight can also use this effective method for losing weight. The technique itself has been developed for a long time and tested by specialists.
It was developed for 14 days due to the fact that this period is enough for the restructuring of the body. To save the results for up to 3 years, it is enough to follow the basic prescriptions of nutritionists and their advice.
It is important to know that only careful observance of all prescriptions will bring the expected results. The Japanese diet, recipes, dishes, recommended foods must be followed to the smallest detail.
The main rules for applying the diet are:
- When cookingonly recommended products should be used;
- Forbidden to changediet days in places: on the fifth day, you need to eat only those dishes that are prescribed for that day.
- Need to followfor the consumption of large amounts of clean water;
- Strictlyit is forbidden to consume simple carbohydrates for all 14 days;
- Permissibledrinking morning coffee without sugar;
- fishyou can eat not only boiled;
- Allowedconsumption of cabbage and other vegetables;
- When cookingbeef remains a priority, although skinless chicken is acceptable;
- No restrictionson the use of cereals, in most cases rice, legumes.
The main principle of the Japanese diet is to accelerate and optimize the metabolism in the body of a person who wants to lose weight. There is nothing in common with the cuisine of the Land of the Rising Sun in this diet. It is designed for people who do not have chronic diseases, and there are some contraindications when using such a diet.
Its use is prohibited:
- Personswho have chronic diseases (diabetes, cardiovascular problems, interruptions in the functioning of the kidneys, liver, stomach);
- Pregnantand nursing;
- For female personsduring the period of endocrine restructuring of the body, namely during menopause and after abortion, miscarriage;
- peoplewho play sports or have active physical activity.
The Japanese diet has lists of allowed and prohibited foods.
Permitted fruits are:
- Apples,
- Pears,
- plums,
- Kiwi,
- Citrus fruits (except lemon),
- Plum,
- Sweet cherry.
You can not eat bananas, grapes, persimmons and lemons. The use of flour dishes is strictly prohibited, except for rye and bran crackers.
The list of permitted products includes:
- Fresh vegetables;
- Tomato juice;
- Vegetable unrefined oil, preferably first pressing;
- Kefir or yogurt, preferably homemade natural;
- Beef, chicken, fish fillet, preferably fresh, not frozen;
- Chicken or quail eggs;
- Black coffee;
- Pure loose leaf tea with no additives or flavorings;
- Non-carbonated water.
Distribution of nutrients in the Japanese diet
The most high-calorie products of this diet are chicken eggs, meat and dairy products. Consumed carbohydrates are presented in breadcrumbs, in some types of vegetables, and fats - in unrefined vegetable oil. Preference in the Japanese diet is best given to olive oil, using it when dressing salads or for cooking.
The consumption of fruits and vegetables on some days is not limited. These foods are rich in fiber, which is good for the stomach and intestines.
During the diet, it is better to use non-carbonated water, boiled in an amount of up to 2 liters per day. In addition, you can enjoy tea and coffee: coffee - natural instant or in grains, tea - without flavorings. All high quality. Green tea plays an important role in the Japanese diet. It contains large reserves of proteins, it contains antioxidants.
The Japanese diet is designed in such a way that the metabolic process is accelerated. It completely excludes the use of salt in the first days and allows its use in the last days.
It must be remembered that the Japanese diet is not balanced and its use is preferably no more than two weeks.
sample menu
| Day | Morning | Dinner | Evening |
|---|---|---|---|
| one | Unsweetened organic coffee |
|
Fish in any form |
| 2 | Unsweetened natural coffee and crackers |
|
|
| 3 | Unsweetened natural coffee and crackers | Zucchini fried in oil |
|
| four | Unsweetened organic coffee |
|
Fruit |
| 5 | Carrot | Fish in any form | Fruit |
| 6 | Unsweetened organic coffee |
|
|
| 7 | Tea without sugar |
|
Any of the dinner options except Day 3 |
| eight | Unsweetened organic coffee |
|
|
| 9 | Carrot |
|
Fruits are different |
| ten | Unsweetened organic coffee |
|
Fruits are different |
| eleven | Unsweetened natural coffee and crackers | Zucchini fried in oil |
|
| 12 | Unsweetened natural coffee and crackers |
|
|
| 13 | Unsweetened organic coffee |
|
Fish in any form |
| fourteen | Coffee without sugar, you can cream |
|
|
The menu shown in the table is an example. It should be borne in mind that the Japanese diet is quite complex, therefore, when following it, it is necessary to take into account the general condition of a person.
In the case when a person who is on a diet feels unwell or weak, then it is not worth continuing to lose weight.
Japanese Diet Recipes
Breakfast options
Option 1 -Natural unsweetened coffee
Option 2 -Herbal tea
Option 3 -fresh carrot salad
Take a large carrot and rub it on a medium grater. Dress the salad with lemon juice and vegetable (preferably olive) oil. Salt salad or add sugar is not necessary.
Dinner options
Lunch of the Japanese diet involves the use of meat dishes and salads.
Option 1 -fried zucchini
We take a large fresh zucchini, cut it into small circles across, no need to add salt.
Pour unrefined vegetable oil into the pan, wait for the pan to heat up. Fry the zucchini circle on both sides until golden brown.
Option 2 -Fish with vegetables in the oven
We cut the fish in portions, you do not need to add salt (in the last days of the diet, you can add a pinch of salt). We clean the carrots, cut into small strips. Cut into small pieces red pepper, eggplant.
Preheat the oven to 180°. We put a portion of the fish in foil, sprinkle it with lemon juice, put vegetables on the fish, close the foil and put in the oven for 30 minutes.
Option 3 -Chicken diet
Remove the skin from the chicken thigh or the whole carcass. Rinse the skinned chicken meat and pour completely with plain water, bring to a boil. After the water with the chicken boils, the first broth must be drained. Then again pour the meat with water and boil. You need to cook the chicken until done. Salt and add any spices is not necessary.
Dinner options
Option 1 -Cabbage salad
Divide the head of white or Beijing cabbage into two parts. Boil one part a little. Finely chop both parts and squeeze.
Dress the salad with olive or sesame oil.
Option 2 -Fruit salad
Wash and peel the apple, orange and kiwi. Cut everything into medium cubes, mix and sprinkle with lemon juice.
Option 3 -Tilapia stew
Peel a portion of tilapia fish and rinse under water. Put a portion of the fish in a deep frying pan and pour water up to half the carcass. Simmer the fish over low heat, covered with a lid, for 10 minutes. Then you need to throw lavrushka and a few peas of pepper into the dish. Adding salt is prohibited. Replace salt with lemon juice. Then simmer the fish until done.
Japanese diet meat recipes
Among many women, the Japanese diet has become popular, the recipes and dishes of which differ from others in their low calorie content and lack of salt.
It is necessary to adhere to the diet completely and eat only those dishes that are provided. On certain days, during weight loss, you can eat turkey, chicken, beef meat. Here are a few recipes that you can use these days.
Turkey meatballs
It is necessary to take a turkey fillet weighing up to 250 g and twist it in a meat grinder. To the minced meat, you can add chopped onion and spices to taste. It is not necessary to salt minced meat.
In a separate saucepan, it is necessary to boil water and pour a couple of drops of vegetable oil into it. In the finished boiling water, you need to throw small balls of minced meat and boil them for 20 minutes. Ready meatballs can be sprinkled with parsley or herbs.
Chicken cutlets in the oven
Take 500 g of chicken fillet and cut it into small cubes of maximum 1 cm. Mix the resulting mass with grated rosemary, carrots, onions and eggs. Make small meatballs out of minced meat and put them in a foil boat. It is important to make such a boat so that the fillet juice does not flow down the sides in the oven.
It is better to cover the cutlets with foil and on top to avoid baking the product. Cook the dish in a preheated oven for 30 minutes.
How to cook fish. Recipes
In the Japanese diet, fish is a fairly common staple. It is better to boil or bake it in the oven, although the use of a fried product is not prohibited. The only rule when preparing a dish is the absence of salt, seasonings for fish and spices are not prohibited.
Baked trout
Fresh fish should be cleaned, cut into portions, washed and dried. After the fish fillet dries a little, it must be rubbed with spices and spices. To enhance the taste, pour lemon juice on the fish. Inside the fish, you can put greens or chopped onions.
Before putting the product in a preheated oven, it must be laid out in foil, securing its edges so that the fish juice does not leak out. When the oven warms up to 190 °, put the foil with the fish in it and cook for 30 minutes.
Cooking vegetables and fruits. Recipes
Vegetables and fruits can be eaten independently, regardless of the quantity. In addition, they can become ingredients in simple delicious recipes.
Baked apples
The fruit must be cut into large slices and sprinkled with cinnamon. Apples can be baked in the oven or microwave oven. To do this, cut slices must be placed in a suitable dish and put it in an oven preheated to 180 °. Bake apples for 15 minutes.
Crispy cabbage in an egg
Cut the cauliflower into small portions and add spices, except for salt. Whisk the egg in a separate bowl. Each piece of cauliflower must be dipped in an egg and fried in vegetable oil in a frying pan over low heat.
Are snacks possible on the Japanese diet? What can you snack on?
Snacking during the Japanese diet is acceptable. But undesirable. With a strong feeling of hunger, it is enough to drink a glass of water, green tea or strong coffee.
Exit from the Japanese diet. Dish recipes
When the Japanese diet comes to an end, it is necessary to perform another ideal way out of it. All measures must be followed to save the result.
It is important not to immediately switch to your usual diet, otherwise everything will end badly: you can gain not only the lost weight, but also overdo it with the correction.
The main principles of exiting the diet are:
- Introduce Productsyou should gradually add to your usual diet, slightly increasing calories and equalizing the ratio of proteins, fats and carbohydrates;
- Release periodmust be at least 14 days;
- Quantityprotein foods can not be reduced;
- Dinner and lunchin the first days of the exit, it is better to keep the same as with the diet, adding dishes to breakfast;
- Continuelimit your use of salt.
To expand your breakfast options, some recipes may come in handy.
Omelet with vegetables
Beat 2 eggs and add 50 g of milk to the mixture. Preheat the pan and fry a little half of the bell pepper cut into 1 cm squares in vegetable oil. Pour the eggs into the pan and cover with a lid. Reduce the fire on the stove to a minimum. The omelet takes 10 minutes to cook. A few minutes before the end of cooking, you need to sprinkle the omelet with finely chopped green onions and herbs.
The way out of the Japanese diet is also divided into several stages. Experts recommend introducing each high-calorie product in small quantities, giving the body time to recover. The longer you observe the exit, the better and stronger the result will be.