As you know, Japanese women have always been famous for their beautiful, 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 lies in nutrition, or rather, in the use of low-calorie foods, the absence of fast food in the diet, an abundance of sweets and baked goods.
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 not only indicates the dishes, but also the serving size;
- Toxins and excess fluids are eliminated from the body;
- Positive effect on digestion;
The Japanese diet has its drawbacks:
- Due to the low calorie content, a woman can easily break off in the first few days;
- Requires taking additional vitamins;
- Compulsory consumption of coffee;
The Japanese diet is not just for women. Men who want to deal with excess weight can also use this effective method to lose weight. The technique itself was developed over a long period and tested by specialists.
It was developed for 14 days because this period is sufficient for the restructuring of the body. To maintain 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 observation of all prescriptions will bring the expected results. The Japanese diet, recipes, dishes, recommended foods should be followed in every detail.
The main rules of application of the scheme are:
- When cookingonly recommended products should be used;
- Forbidden to changediet days in places: on the fifth day you should eat only the dishes prescribed for that day.
- need to followfor the consumption of large quantities of clean water;
- Strictlyit is forbidden to consume simple carbohydrates during the 14 days;
- Permitdrink morning coffee without sugar;
- fishyou can eat not only boiled;
- Authorizedconsumption of cabbage and other vegetables;
- When cookingbeef remains a priority, although it is permitted to use skinless chicken meat;
- No restrictionson the use of cereals, most often rice, legumes.
The basic principle of the Japanese diet is to speed up and optimize the metabolism in the body of a person who wants to lose weight. Nothing in common with the cuisine of the Land of the Rising Sun in this diet. It is designed for people who do not suffer from chronic diseases, and there are certain contraindications when using such a diet.
Its use is prohibited:
- Peoplewho have chronic diseases (diabetes, cardiovascular problems, interruptions in the functioning of the kidneys, liver, stomach);
- Pregnantand nursing;
- For female peopleduring the period of endocrine restructuring of the body, namely during menopause and after abortion, miscarriage;
- peoplewho practice a sport or have an active physical activity.
The Japanese diet has lists of allowed and forbidden foods.
The fruits allowed are:
- Apples,
- Pears,
- plums,
- Kiwi,
- Citrus (except lemon),
- Plum,
- Sweet cherry.
You cannot eat bananas, grapes, persimmons and lemons. The use of flour dishes is strictly prohibited, with the exception of rye and bran crackers.
The list of authorized products includes:
- Fresh vegetables;
- Tomato juice;
- Unrefined vegetable 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 in this diet are chicken eggs, meat and dairy products. Consumed carbohydrates are presented in breadcrumbs, in some types of vegetables, and in fats - in unrefined vegetable oil. Preference in the Japanese diet is best given to olive oil, using it for dressing salads or for cooking.
The consumption of fruits and vegetables on certain days is not limited. These foods are high in fiber, which is good for the stomach and intestines.
During the diet, it is better to use non-carbonated, boiled water up to 2 liters per day. In addition, you can enjoy tea and coffee: coffee - natural instant or in beans, tea - without aromas. All high quality. Green tea plays an important role in the Japanese diet. It contains large protein reserves, it contains antioxidants.
The Japanese diet is designed to speed up the metabolic process. It completely excludes the use of salt in the first days and allows its use in the last days.
It should be remembered that the Japanese diet is not balanced and that its use does not preferably exceed two weeks.
sample menu
| Day | Morning | Having dinner | Evening |
|---|---|---|---|
| a | Unsweetened organic coffee |
|
Fish in all its forms |
| 2 | Coffee and natural unsweetened crackers |
|
|
| 3 | Coffee and natural unsweetened crackers | Zucchini fried in oil |
|
| four | Unsweetened organic coffee |
|
Fruit |
| 5 | Carrot | Fish in all its forms | Fruit |
| 6 | Unsweetened organic coffee |
|
|
| seven | Tea without sugar |
|
All dinner options except Day 3 |
| eight | Unsweetened organic coffee |
|
|
| 9 | Carrot |
|
The fruits are different |
| Ten | Unsweetened organic coffee |
|
The fruits are different |
| Eleven | Coffee and natural unsweetened crackers | Zucchini fried in oil |
|
| 12 | Coffee and natural unsweetened crackers |
|
|
| 13 | Unsweetened organic coffee |
|
Fish in all its forms |
| 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 monitoring it is necessary to take into account the general condition of a person.
In the event that a person on a diet does not feel well or is weak, 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. Season the salad with lemon juice and vegetable oil (preferably olive). Salt the salad or add sugar is not necessary.
Dinner options
Lunch on 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, 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 into portions, no salt is needed (in the last days of the diet, you can add a pinch of salt). We clean the carrots, cut into small strips. Cut the red pepper and eggplant into small pieces.
Preheat the oven to 180 °. We put part of the fish in foil, water 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 whole carcass. Rinse the skinless chicken meat and pour it completely with clean water, bring to a boil. After boiling the water with the chicken, the first broth must be drained. Then again pour the meat with water and boil. You need to cook the chicken until cooked. Salt and add spices is not necessary.
Dinner options
Option 1 -Coleslaw
Divide the head of white cabbage or Peking into two parts. Boil a little part. Finely chop the two 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 running water. Put a portion of 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 couple of peas of pepper into the dish. Adding salt is prohibited. Replace the salt with lemon juice. Then simmer the fish until cooked.
Japanese diet meat recipes
Among many women, the Japanese diet has become popular, the recipes and dishes of which differ from others in low calorie content and lack of salt.
It is necessary to follow the diet completely and eat only the provided dishes. On some days during weight loss, you can eat turkey, chicken, beef meat. Here are some recipes you can use these days.
Turkey Meatballs
It is necessary to take a turkey fillet weighing up to 250 g and twist it through a meat grinder. To minced meat, you can add chopped onion and spices to taste. It is not necessary to salt the minced meat.
In a separate saucepan, it is necessary to boil water and pour a few 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 no larger than 1 cm. Mix the resulting mass with grated rosemary, carrots, onions and eggs. Make small balls of ground meat and put them in an aluminum boat. It is important to make such a boat so that the fillet juice does not flow down the sides of the oven.
Cutlets are best covered with foil and on top to avoid cooking the product. Bake the dish in a preheated oven for 30 minutes.
How to cook fish. Receipts
In the Japanese diet, fish is a fairly common staple. It is best boiled or baked, 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 must be cleaned, cut into portions, washed and dried. After the fish fillet has dried out a little, it should be rubbed with spices and spices. To enhance the taste, pour lemon juice over the fish. Inside the fish you can put chopped greens or onions.
Before putting the product in a preheated oven, it should be laid out in foil, securing its edges so that fish juice does not escape. When the oven warms up to 190°, put the foil with the fish in it and bake for 30 minutes.
Cooking vegetables and fruits. Receipts
Vegetables and fruits can be eaten independently, regardless of the quantity. Plus, they can become ingredients in simple, delicious recipes.
baked apples
Fruit should be cut into large slices and sprinkled with cinnamon. Apples can be baked in the oven or in the microwave. To do this, place the cut slices in a suitable dish and put it in an oven preheated to 180°. Bake the apples for 15 minutes.
Crispy cabbage in an egg
Cut cauliflower into small portions and add spices, except salt. Whisk the egg in a separate bowl. Each piece of cauliflower should be dipped in an egg and fried in vegetable oil in a frying pan over low heat.
Are snacks possible in 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.
Get out of the Japanese diet. Recipes of dishes
When the Japanese diet comes to an end, it is necessary to perform another ideal way out. All measurements must be followed to record the result.
It is important not to immediately switch to your usual diet, otherwise everything will end badly: you can not only regain the lost weight, but also overdo it with the correction.
The main principles for exiting the regime are:
- Present productsyou need to 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 old;
- Amountprotein foods cannot be reduced;
- Dinner and lunchin the first days of discharge, it is better to keep the same as with the diet, adding dishes for breakfast;
- Continuelimit your salt intake.
To expand your breakfast options, some recipes may be helpful.
Vegetable omlette
Beat 2 eggs and add 50 g of milk to the mixture. Preheat the pan and fry a small 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 heat 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.
Exiting from the Japanese diet is also divided into several stages. Experts recommend introducing each high-calorie product in small amounts, which gives the body time to recover. The longer you observe the output, the better and stronger the result will be.