As you know, Japanese women have always been famous for their magnificent slim 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 the Japanese woman lies in nutrition, that is, in the use of low-calorie foods, in the absence of fast food in the diet, in the abundance of sweets and baked goods.
Japanese diet, recipes, dishes, which have become interesting for most of the 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 strict, as the diet indicates not only the dishes, but also the size of the portion;
- 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 go wild in the first few days;
- Requires the intake of additional vitamins;
- Compulsory consumption of coffee;
The Japanese diet isn't just for women. Men who want to deal with excess weight can also use this effective weight loss method. The technique itself has been developed over a long period of 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 in detail.
The main rules for applying the diet are:
- When cookinguse only recommended products;
- It is 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 quantities of clean water;
- Strictlyit is forbidden to consume simple carbohydrates for all 14 days;
- Admissibledrinking sugar-free morning coffee;
- fishyou can eat not only boiled;
- Permitconsumption of cabbage and other vegetables;
- When cookingbeef remains a priority, although it is permissible to use skinless chicken meat;
- Without restrictionson the use of cereals, in most cases 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. 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:
- Peoplewho have chronic diseases (diabetes, cardiovascular problems, disruptions 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 play sports or engage in active physical activity.
The Japanese diet has lists of allowed and forbidden foods.
The fruits allowed are:
- Apples,
- Pears,
- plums,
- Kiwi,
- Citrus fruits (except lemon),
- Prune,
- Sweet cherry.
You cannot eat bananas, grapes, persimmons and lemons. It is strictly forbidden to use flour dishes, with the exception of rye and bran crackers.
The list of allowed products includes:
- Fresh vegetables;
- Tomato juice;
- Crude vegetable oil, preferably from the first pressing;
- Kefir or yogurt, preferably natural homemade;
- Beef, chicken, fish fillet, preferably fresh, not frozen;
- chicken or quail eggs;
- Black coffee;
- Pure loose tea with no additives or flavorings;
- Still 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 in fats - in unrefined vegetable oil. The 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 some 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 water, boiled in an amount of up to 2 liters per day. In addition, you can enjoy tea and coffee: coffee - instant natural or in grains, tea - without flavorings. All of high quality. Green tea plays an important role in the Japanese diet. Contains large reserves of proteins, contains antioxidants.
The Japanese diet is designed in such a way as 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 its use is preferably no more than two weeks.
sample menu
| Day | Morning | Dinner | Evening |
|---|---|---|---|
| one | Unsweetened organic coffee |
|
Fish in any form |
| 2 | Natural unsweetened coffee and crackers |
|
|
| 3 | Natural unsweetened coffee and crackers | Fried zucchini in oil |
|
| four | Unsweetened organic coffee |
|
Fruit |
| 5 | Carrot | Fish in any form | Fruit |
| 6 | Unsweetened organic coffee |
|
|
| 7 | Sugar-free tea |
|
Any dinner option except day 3 |
| eight | Unsweetened organic coffee |
|
|
| 9 | Carrot |
|
The fruits are different |
| ten | Unsweetened organic coffee |
|
The fruits are different |
| eleven | Natural unsweetened coffee and crackers | Fried zucchini in oil |
|
| 12 | Natural unsweetened coffee and crackers |
|
|
| 13 | Unsweetened organic coffee |
|
Fish in any form |
| fourteen | Coffee without sugar, can be whipped |
|
|
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 case a dieter is not feeling well or weak, it is not worth continuing to lose weight.
Japanese diet recipes
Breakfast options
Option 1 -Unsweetened natural 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 oil (preferably olive). There is no need to salt the salad or add sugar.
Dinner options
The 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 transverse circles, there is 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 strips. Cut chilli pepper, eggplant into small pieces.
Preheat the oven to 180 degrees. We put a portion of fish in foil, sprinkle it with lemon juice, put the vegetables on the fish, close the foil and bake for 30 minutes.
Option 3 -Chicken diet
Remove the skin from the chicken leg or the entire carcass. Rinse the skinned chicken meat and pour it completely with plain water, bring to a boil. After the water with the chicken boils, the first broth must be drained. Then pour the meat again with water and boil. You need to cook the chicken until cooked. Salt and add any spices is not necessary.
Dinner options
Option 1 -Coleslaw
Divide the head of the white or Peking cabbage into two parts. Boil one part a little. Finely chop both parts and squeeze them.
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. Place part of the fish in a deep pan and pour water up to half of the carcass. Cook the fish over low heat, covered with a lid, for 10 minutes. Then you need to throw the lavrushka and some pepper peas into the dish. It is forbidden to add salt. 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 their low calorie content and lack of salt.
It is necessary to fully adhere to the diet and eat only the dishes provided. On certain days, during weight loss, you can eat turkey, chicken, beef. 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 turn it in 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, you need 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-made meatballs can be sprinkled with parsley or herbs.
Chicken cutlets in the oven
Take 500 g of chicken fillet and cut it into cubes of maximum 1 cm. Mix the resulting mass with grated rosemary, carrots, onions and eggs. Make small meatballs with the minced meat and place them in an aluminum boat. It is important to make such a boat so that the juice from the fillet does not flow down the sides of the oven.
It is best to cover the cutlets with foil and on top to avoid cooking the product. Bake the pan in a preheated oven for 30 minutes.
How to cook fish. Recipes
In the Japanese diet, fish is a fairly common food. It is better to boil it or bake it in the oven, although the use of a fried product is not prohibited. The only rule in the preparation of 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 slightly, it must be rubbed with spices and spices. To enhance the taste, pour the lemon juice over the fish. Inside the fish you can put chopped greens or onions.
Before putting the product in a preheated oven, it must be spread in foil, fixing its edges so that the fish juice does not spill. When the oven is heated to 190 °, put the foil with the fish and cook for 30 minutes.
Cooking fruits and vegetables. Recipes
Fruits and vegetables can be eaten independently, regardless of the quantity. In addition, they can become ingredients of simple and delicious recipes.
Cooked apples
Fruit should be cut into large slices and sprinkled with cinnamon. Apples can be cooked in the oven or in the microwave. To do this, the cut slices must be placed in a suitable baking dish and put in a preheated oven at 180 °. Cook the apples for 15 minutes.
Crispy cabbage in an egg
Cut the cauliflower into small portions and add the spices, except the salt. Beat the egg in a separate bowl. Each piece of cauliflower should be dipped in an egg and fried in vegetable oil in a skillet over low heat.
Are snacks possible on the Japanese diet? What can you snack on?
Snacks on the Japanese diet are acceptable. But undesirable. With a strong feeling of hunger, just 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, you need to perform another ideal way to get 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 turn out badly - you can increase not only the lost weight, but also overdo the correction.
The basic principles for getting out of the diet are:
- Present the 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 old;
- Quantityprotein foods cannot be reduced;
- Dinner and lunchin the first days after the exit it is better to keep the same diet, adding dishes to breakfast;
- Keep onlimit the use of salt.
To expand your breakfast options, some recipes may come in handy.
Omelette with vegetables
Beat 2 eggs and add 50 g of milk to the mixture. Preheat the pan and fry a small half of the pepper cut into 1 cm squares in vegetable oil, pour the eggs into the pan and cover with a lid. Minimize the heat on the stove. The omelette takes 10 minutes to cook. A few minutes before the end of cooking, you need to sprinkle the omelette with finely chopped green onions and herbs.
The exit from the Japanese diet is also divided into several phases. 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.