Japanese diet, despite its name, has nothing to do with Japan.It is not possible to find the author of the diet - a dozen different versions roam on the Internet.However, this menu has long established its effectiveness: some lost on itup to 8 kg in one week.
The essence of the Japanese diet is in compliance with the small-calorie menu for 1-2 weeks.The products are selected in such a way as to dull the feeling of hunger: the proteins in meat and fish saturate well, voluminous vegetable salads also quickly contribute to satiety.
Interestingly, some offer for a while of strict weight loss there are sticks, study Japanese literature and listen to the national music of Japan.There is a certain meaning in this - a person eats more slowly with sticks than a spoon.Accordingly, saturation occurs faster, you definitely will not want to go for the addition!
Features of the Japanese diet
- Ready menu.You do not have to think about the diet.
- Lack of salt.It is forbidden to salt dishes, you can use spices and non -core sauces (for example, soy sauce).
- Lack of breakfast.Most days for breakfast you will have to limit yourself to black Americano or espresso, sometimes rye toast will be added to it.This rule is contrary to what nutritionists recommend, but allows you to achieve a quick result.
- 3 mealsare optimal instead of recommended by dietetologists 5-6.
- From the allowed products, you can cook vegetable saladsAnd there are them in any quantity (without salt).
- Every morning you will have to drink Americano or espresso, but if you have intolerance to this product, it can be replaced with tea: black or green.
- A hot drink is needed every morning on the "Japanese"“He will give you strength and give you a feeling of hunger.”
Products
| Allowed | Forbidden |
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Advantages and disadvantages
| Advantages | Flaws |
| Fast weight loss.In one week alone on the Japanese, losing weight celebrate a loss of 5-7 kg.At the same time, the products are selected in such a way that the weight will not return back (if you observe the principles of a balanced diet). | Small -calorie diet,Therefore, weakness, dizziness are possible.After these symptoms occur - if they do not stop, it is better to finish the diet. |
| Hunger will torment you less,Because the menu has a lot of protein, satisfying products - meat and fish. | The diet is not sufficiently balanced, if you observe it, take polyvitamins. |
| Available products.In the Japanese diet menu, simple vegetables and meat that 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 for observing the diet the day before the start.Refuse sweets and fatty products, in the evening, bake chicken breast in the oven, prepare a salad of vegetables or extinguish vegetables.So the transition to a diet will become easier.
- Drink water 1.5 - 2 liters per day at least.Water will save you from a feeling of hunger, inevitable on a Japanese diet.Moreover, the rejection of water, although it will help you lose weight faster, will turn into dehydration and poor well -being.
- Tough requirement of "Japanese":There are only certain products, in the indicated volumes and at the right time.You can not change days in places or add some new dishes.
Types
- Seven -day Japanese diet:
- The pluses of the diet: short, easier to transfer.
- Cons: 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 the Japanese diet for 13 days there is another, additional day.This is the only difference, all other principles: both the tough menu and its order, remain the same.
Menu
For 7 days
Detailed menu for 7 days in the table:
| Day | Menu |
| Day 1 | Breakfast:Americano - coffee without milk, do not add sugar either Dinner:Boil a pair of eggs screwed up, scroll the Peking cabbage salad, drink 1 cup of 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 cabbage salad Dinner:Boil 100 g of beef, drink a glass of one percent kefir |
| Day 3 | Breakfast:drink Americano, eat a cracker from rye bread Dinner:Eat the zucchini that you must fry on a drop of oil Dinner:Boil a couple of eggs, boil beef (200 g), prepare a salad from Chinese (Beijing) cabbage |
| Day 4 | Breakfast:drink Americano or espresso, without 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 one lemon. Dinner:Boil or cook for a couple of fish (200 g), drink 1 cup of tomato juice (without sugar and salt in the composition or home) Dinner:2 medium apples |
| Day 6 | Breakfast:Drink Americano Dinner:Boil chicken (500 g), prepare a cabbage-carrot salad with olive oil Dinner:Chop cabbage salad, boil a couple of eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boil beef (200 g), eat fruits (to choose from an apple, pear, orange) Dinner:Select the menu of any dinner from previous days, except for the third day |
For 14 days
Detailed menu for 14 days in the table:
| Day | Menu |
| Day 1 | Breakfast:Drink Americano Dinner:Boil a pair of eggs, chop a salad of Beijing cabbage (without salt, with a tablespoon of oil), drink 1 cup of tomato juice.The juice is better to do it yourself, or find tomato juice in the store without adding salt and sugar. Dinner:Boil or cook a couple of fish (250 g) |
| Day 2 | Breakfast:Eat a toast of rye bread (if there is no toaster - dry bread in the oven), drink Americano Dinner:Boil fish (200 g), chop the white cabbage salad Dinner:Boil beef (100 g) and drink a glass of kefir |
| Day 3 | Breakfast: eat rye bread, drink Americano Dinner:Eat the zucchini that you must fry on a drop of oil Dinner:Boil the beef, do not salt (200 g), boil a screwed pair of eggs, chop fresh cabbage salad |
| Day 4 | Breakfast:Ruff medium carrots on a coarse grater, sprinkle with the juice of one lemon. Dinner:Bake fish (200 g), drink 1 cup of tomato juice (without salt and sugar in the composition, better home) Dinner: Eat 200 g of any fruit (for example, one large apple) |
| Day 5 | Breakfast:eat a small fresh carrot with the juice of one lemon Dinner:Boil fish (200 g), drink tomato juice - 1 cup (without salt and sugar in the composition, better home) Dinner:eat 200 g of any fruit |
| Day 6 | Breakfast:Drink Americano Dinner:Boil a chicken without salt (500 g), cut a salad of carrots and cabbage Dinner:Grate a medium -sized fresh carrot, boil a couple of eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boil beef, without salt (200 g) Dinner:Choose the diet of any dinner from the past seven days |
| Day 8 | Breakfast:Drink Americano Dinner:Boil the chicken without salt (500 g), chop the cabbage-carrot salad Dinner:make a fresh carrot salad, boil a screwed pair of eggs |
| Day 9 | Breakfast:Grate fresh carrots on a coarse grater, pour the juice of one lemon Dinner:Bake fish with spices (200 g), drink 1 cup of tomato juice (without salt and sugar better than homemade) Dinner:eat 200 g of any fruit |
| Day 10 | Breakfast: Drink Americano Dinner:eat 50 g of solid cheese, chop fresh carrot salad, weld 1 egg Dinner: Eat 200 g of any fruit |
| Day 11 | Breakfast:Eat rye bread, drink Americano Dinner:Fry medium -sized zucchini - on a small amount of oil, you can add spices Dinner:Boil beef (200 g), weld a couple of eggs, chop cabbage salad |
| Day 12 | Breakfast:Eat a toast of rye bread, drink an espresso diluted with water Dinner:Fry the fish (200 g), chop the white cabbage salad Dinner: Boil beef (100 g), drink a glass of kefir 1% fat |
| Day 13 | Breakfast:Drink Americano Dinner:Boil a screwed pair of eggs, boil cabbage, drink juice from tomatoes - 1 cup (look without sugar and salt in the composition, better home) Dinner:boil fish without salt (200 g) |
| Day 14 | Breakfast:Drink Americano Dinner:Fry the fish (200 g), chop the fresh cabbage salad Dinner:Boil the beef (200 g), drink 1 cup of kefir |
Recipes
Despite the fact that the Japanese diet involves a limited list of products, even from them you can prepare the right delicious dishes for a variety in the diet.
Vegetable dishes
Fresh cabbage salad
Ingredients:
- 200-300 g of cabbage;
- olive oil;
- lemon juice;
- green.
Preparation:
- chop the cabbage finely;
- Put it in a large plate, remember with your hands - so the cabbage will give juice and the salad will become tastier;
- 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 season the salad with black or red pepper and lemon juice;
- Such a salad will become tastier if fresh herbs are added to it: dill, parsley, cilantro (or use the dried analogue of these herbs).
Kaporous-carrot salad
Ingredients:
- 200-300 g of cabbage;
- olive oil;
- lemon juice;
- carrot;
- green.
Preparation:
- cabbage must be chopped;
- rim with your hands;
- Add fresh carrots: rub it on a large grater;
- Add to cabbage;
- Season the salad with a mixture of peppers, butter and lemon juice.
Fresh carrot salad
Ingredients:
- 2-3 average carrots;
- lemon juice;
- 1 tablespoon of olive or sunflower oil;
- green.
Preparation:
- Grate 2-3 average carrots on a coarse grater;
- Add lemon juice, 1 tablespoon of olive or sunflower oil;
- Fresh herbs, especially the basil and cilantro;
- You can add mint, so the salad will taste more.
Boiled carrots salad "Macressan"
Ingredients:
- 1 carrots;
- 1 tablespoon of vegetable oil;
- lemon juice;
- spices "hops-sunels" and fresh cilantro.
Preparation:
- Boil carrots;
- Cut it into quarters or large cubes;
- Prepare a refueling: 1 tablespoon of vegetable oil, lemon juice, spices "hops-sunels" and fresh cilantro;
- Mix everything.
Stewed cabbage
Ingredients:
- 300-400 g of white cabbage;
- 1 tablespoon of vegetable oil.
Preparation:
- Classical recipe for stewed cabbage - it will be replaced by boiled cabbage;
- 300-400 grams of fresh white cabbage chop and remember that the cabbage gives juice;
- Warm up a deep pan over medium heat;
- Pour 1 tablespoon of vegetable oil there;
- Put the cabbage on a hot pan, close the lid, but do not forget to stir;
- When the cabbage is slightly fried, add 1-2 cups of hot water to the pan;
- After boiling water, reduce the fire to a small one;
- Stew under the lid for another 10-20 minutes, until the cabbage becomes soft.
Peking cabbage salad "In Japanese"
Ingredients:
- Beijing cabbage;
- 1 tbsp.l.vegetable or olive oil;
- soy sauce;
- 1 tsp, l seed sesame;
- Dried ginger.
Preparation:
- In order to truly inhale the spirit of Japan, try to prepare this salad, is suitable for those days when the Beijing (sometimes it is also called Chinese) cabbage;
- Cut the cabbage into thin strips, put in a deep plate;
- Prepare a refueling: 1 tablespoon of vegetable or olive oil, soy sauce, 1 teaspoon of sesame seeds, dried ginger (or finely chopped, approximately 1/3-1/2 tsp);
- Beat the refueling with a whisk to get a homogeneous sauce;
- Add the salad sauce, mix well;
- Such a salad becomes even tastier the next day, when cabbage absorbs the aroma of refueling.
Fruit salad
Ingredients:
- juice of fresh orange or lemon;
- apples;
- pears;
- berries.
Preparation:
- On the days when fruits are allowed, you can pamper 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 well suited;
- Cut apples or pears with cubes, add berries and pour all this with fruit juice;
- It must be prepared at home, purchased options often contain sugar;
- The main thing: to observe a gramma of the dish, no more than 200 g of fruits per meals.
Fish dishes
Baked fish
Ingredients:
- fillet of low -fat fish;
- lemon juice;
- garlic;
- Black ground pepper.
Preparation:
- For this recipe, you will need a low -fat fish fillet;
- Put it in foil;
- sprinkle lemon juice;
- Sprinkle with dry garlic and black pepper;
- You can put fresh rosemary on a fish on top, with it the dish will become more interesting;
- After you added all the spices, cover the fish with foil and seal (so the fish will remain juicy, because the juice will be inside);
- 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 oil;
- 1 spoon of sesame seeds.
Preparation:
- Cut the fish into large pieces;
- pour soy sauce so that it covers the fish a little;
- Leave for 20-30 minutes;
- Fry in a hot pan with a spoon of sunflower oil, until the fish becomes fried and soft;
- When fish pieces prepare, put them on a plate and add 1 spoon of sesame seeds.
Exit rules
- Get ready for a gradual exit from the diet:It is believed that the way out of this diet should exceed the diet itself by duration.
- Eat in small portions:Do not stretch the stomach-because of a modest nutrition during the diet, he compressed, this will allow you not to gain weight.
- Continue to follow the key rulesJapanese diet: eat a lot of vegetables, low -fat meat.You can enter cereals like rice or buckwheat into a diet in small portions.
- Do not start a way out of diet from desserts and pastries- You risk losing all progress, but kilograms will only be added.Add your favorite products gradually, in small portions.
Drink water at least 1.5-2 liters, this rule should be held all your life!
How many kilograms can you lose?
Depending on the amount of excess weight, you can lose from 5 to 8 kg in two weeks.Women with 20-30 kilograms of excess weight can get rid of at least 10 kilograms.
Despite the impressive results, it is not recommended to constantly adhere to this diet: it is low -calorie and poor for nutrients, which means that it can damage women's health.The skin, nails, teeth will deteriorate, the reproductive system and the gastrointestinal tract will suffer.The Japanese diet should not be repeated too often: once every six months it will be optimal.
Contraindications
- You are on therapeutic nutrition, the doctor recommended a diet to you.
- You have hypertension, gastrointestinal diseases, kidney or liver diseases.
- You began to observe a diet and you have weakness, dizziness, headache.If this condition lasts several days, it is recommended to finish the diet.
- You can’t sit on a diet for pregnant women who breastfeed.