Japanese dietDespite his name, he has nothing to do with Japan.It is not possible to find the author of the diet: a dozen different versions wander on the internet.However, this menu has long established its effectiveness: some lost on itUp to 8 kg in a week.
The essence of the Japanese diet complies with the small calories menu for 1-2 weeks.The products are selected in such a way as to mitigate the feeling of hunger: proteins in the meat and fish saturate well salads of voluminous vegetables contribute quickly to satiety.
It is interesting to note that some offer for some rigorous 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 the sticks than a spoon.As a result, saturation occurs faster, surely you will not want to go for the addition!
Characteristics of the Japanese diet
- Ready menu.You don't have to think about the diet.
- Lack of salt.Salt dishes is prohibited, spices and non -core sauces can be used (for example soy sauce).
- Lack of breakfast.Most of the days for breakfast you will have to limit yourself to American or espresso, sometimes a rye toast will be added.This rule is contrary to what the nutritionists recommend, but allows to obtain a quick result.
- 3 mealsThey are optimal rather than recommended by 5-6 dieticians.
- From allowed products, you can cook vegetables saladsAnd there are in any quantity (without salt).
- Every morning you will have to drink American or espresso, but if you have intolerance to this product, it can be replaced with tea: black or green.
- A hot drink on the "Japanese" is needed every morning"He will give you strength and give you a feeling of hunger."
Products
| Allowed | Prohibited |
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Advantages and disadvantages
| Advantages | Cracking |
| Quick weight loss.In a week alone in Japanese, losing weight celebrates a loss of 5-7 kg.At the same time, the products are selected in such a way that the weight will not go back (if you observe the principles of a balanced diet). | Small diet -Calorica,Therefore, weakness, dizziness is possible.After these symptoms occur: if they don't stop, it is better to finish the diet. |
| Hunger will return to you less,Because the menu has many protein products, satisfactory: meat and fish. | The diet is not sufficiently balanced, if you look at it, take the multivitaminics. |
| Available products.In the Japanese diet menu, simple vegetables and meat that you will find in any shop or even grow in the country. | Almost complete absence of carbohydrates,Consequently - a low level of energy, irritability. |
Dietary rules
- Prepare to observe the diet the day before the start.Refuse the sweets and fat products, in the evening, cook the chicken breast in the oven, prepare a salad of vegetables or extinctive vegetables.So the transition to a diet will become easier.
- Drink water 1.5 - 2 liters per day at least.The water will save you from a feeling of hunger, inevitable with a Japanese diet.In addition, the refusal of water, even if it will help you lose weight faster, will turn into dehydration and poor well -being.
- Difficult requirement of "Japanese":There are only some products, in the volumes indicated and at the right time.You can't change days in some places or add some new dishes.
Types
- Seven -day Japanese diet:
- The advantages 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.His menu is accepted for the type of basic and common diet.
- Japanese diet for 14 days.Unlike the Japanese diet for 13 days there is another more day.This is the only difference, all the other principles: both the hard menu and its order, the same remain.
Menu
For 7 days
Detailed menu for 7 days in the table:
| Day | Menu |
| Day 1 | Breakfast:American - coffee without milk, don't even add sugar Dinner:Boil a couple of screwed eggs, scroll through the chosen cabbage salad, drink 1 cup of tomato juice. Dinner:Fish - steam or steam (250 g) |
| Day 2 | Breakfast:Drink American, eat a toast of rye 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 American, eat a cracker from rye bread Dinner:Eat the courgettes you have to fry on a drop of oil Dinner:Boil a couple of eggs, boiled to boil (200 g), prepare a salad with a Chinese cabbage (Beijing) |
| Day 4 | Breakfast:Drink American or espresso, without sugar Dinner:Eat a piece of cheese (15 g), boiled boats 1 egg, stamps 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 a pair of fish (200 g), drink 1 cup of tomato juice (without sugar and salt in the composition or in the house) Dinner:2 average apples |
| Day 6 | Breakfast:Drink American Dinner:Boil the chicken (500 g), prepare a cabbage salad with olive oil Dinner:Chop the cabbage salad, boil a couple of eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Beef sticker (200 g), eats fruit (to be chosen between apple, pear, orange) Dinner:Select the menu of any dinner from the previous days, except for the third day |
For 14 days
Detailed menu for 14 days in the table:
| Day | Menu |
| Day 1 | Breakfast:Drink American Dinner:Boil a couple of eggs, chop a chioty cabbage salad (without salt, with a spoonful of oil), drink 1 cup of tomato juice.The juice is better to do it alone or find the tomato juice in the shop without adding salt and sugar. Dinner:Boil or cook a pair of fish (250 g) |
| Day 2 | Breakfast:Eat a toast of rye bread (if there is no toast - dry bread in the oven), drink American Dinner:FISH BOLLE (200 g), chop the white cabbage salad Dinner:Boil the beef (100 g) and drink a glass of kefir |
| Day 3 | Breakfast: Eat rye bread, drink American Dinner:Eat the courgettes you have to fry on a drop of oil Dinner:Boil the beef, do not go up (200 g), boil a pair of screwed eggs, chop the fresh cabbage salad |
| Day 4 | Breakfast:Ruff medium carrots on a coarse grater, sprinkle with the juice of a lemon. Dinner:Bakery fish (200 g), drink 1 cup of tomato juice (without salt and sugar in the composition, best house) Dinner: Eat 200 g of any fruit (for example, a big apple) |
| Day 5 | Breakfast:Eat a small fresh carrot with a lemon juice Dinner:Boil the fish (200 g), drink tomato juice - 1 cup (without salt and sugar in the composition, best house) Dinner:Eat 200 g of any fruit |
| Day 6 | Breakfast:Drink American Dinner:Boil a chicken without salt (500 g), cut a carrot and cabbage salad Dinner:Grater a medium -sized fresh carrot, boil a pair of eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Beef sticker, without salt (200 g) Dinner:Choose the diet of any dinner in the last seven days |
| Day 8 | Breakfast:Drink American Dinner:Boil the chicken without salt (500 g), chop the cabbage salad Dinner:Prepare a fresh carrot salad, boil a pair of screwed eggs |
| Day 9 | Breakfast:Grate the fresh carrots on a coarse grater, pour the juice of a lemon Dinner:Cooking fish with spices (200 g), drinking 1 cup of tomato juice (without salt and sugar better at home) Dinner:Eat 200 g of any fruit |
| Day 10 | Breakfast: Drink American Dinner:Eat 50 g of solid cheese, chop the fresh carrot salad, 1 egg welding Dinner: Eat 200 g of any fruit |
| Day 11 | Breakfast:Eat rye bread, drink American Dinner:Zucchini of medium size fry - on a small amount of oil, you can add spices Dinner:Beef sticker (200 g), weld a couple of eggs, cabbage 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 cabbage salad Dinner: Boat the beef (100 g), drink a glass of Kefir 1% fat |
| Day 13 | Breakfast:Drink American Dinner:Boil a couple of screwed eggs, boil the cabbage, drink juice from the tomatoes - 1 cup (look without sugar and salt in the composition, the best house) Dinner:Boil the fish without salt (200 g) |
| Day 14 | Breakfast:Drink American Dinner:Fry the fish (200 g), cut 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 dishes right for a variety in the diet.
Vegetable dishes
Fresh cabbage salad
Ingredients:
- 200-300 g of cabbage;
- olive oil;
- lemon juice;
- green.
Preparation:
- Finely chop the cabbage;
- Put it in a large dish, remember with your hands - so the cabbage will give the 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;
- The salt cannot be added, but you can season the salad with black or red pepper and lemon juice;
- This salad will become more taste if fresh herbs are added: dill, parsley, coriander (or uses the analogous drying of these herbs).
Kaporoso cart salad
Ingredients:
- 200-300 g of cabbage;
- olive oil;
- lemon juice;
- carrot;
- green.
Preparation:
- The cabbage must be cut;
- edge with the 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:
- 2-3 medium carrots on a coarse grater;
- Add the lemon juice, 1 tablespoon of olive or sunflower oil;
- Fresh herbs, in particular basil and coriander;
- You can add the mint, so the salad will have a flavor more.
"Macressan" boiled carrot salad
Ingredients:
- 1 carrots;
- 1 tablespoon of vegetable oil;
- lemon juice;
- Spices "hops-tree" and fresh coriander.
Preparation:
- Boil the carrots;
- Cut it into large quarters or cubes;
- Prepare a refueling: 1 tablespoon of vegetable oil, lemon juice, spices "hops of hops" and fresh coriander;
- Mix everything.
Stainlessness
Ingredients:
- 300-400 g of white cabbage;
- 1 tablespoon of vegetable oil.
Preparation:
- Classic recipe for stewed cabbage: it will be replaced by boiled cabbage;
- 300-400 grams of fresh white cabbage and recalls that the cabbage gives juice;
- Heat a deep pan over medium heat;
- Pour 1 tablespoon of vegetable oil there;
- Put the cabbage on a hot pan, close the lid, but don't forget to mix;
- When the cabbage is slightly fried, add 1-2 cups of hot water in the pan;
- After boiling the water, reduce the fire to a small one;
- Challenges under the lid for another 10-20 minutes, until the cabbage becomes soft.
Cabbage salad in peking "in Japanese"
Ingredients:
- Beijing Cabbage;
- 1 tablespoon.the.vegetable or olive oil;
- soy sauce;
- 1 teaspoon, seed sesame;
- Dry ginger.
Preparation:
- To truly inhale the spirit of Japan, try to prepare this salad, it is suitable for those days when Beijing's cabbage (sometimes it is also called Chinese);
- Cut the cabbage into thin stripes, put in a deep plate;
- Prepare a refueling: 1 tablespoon of vegetable or olive oil, soy sauce, 1 teaspoon of sesame seeds, dry ginger (or finely chopped, about 1/3-1/2 teaspoon);
- Beat the refueling of fuel with a whisk to obtain a homogeneous sauce;
- Add the salad sauce, mix well;
- Such a salad becomes even more taste the next day, when the cabbage absorbs the aroma of the refueling of fuel.
Fruit salad
Ingredients:
- fresh orange juice or lemon;
- apples;
- pears;
- berries.
Preparation:
- In the days when the fruits are allowed, you can pamper yourself with such a salad;
- Here, fresh orange juice and/or lemon will act as refueling;
- For this salad, apples or pears with fresh berries are suitable;
- Cut apples or pears with cubes, add berries and pour all this with fruit juice;
- It must be prepared at home, the options purchased often contain sugar;
- The main thing: observe a gram of the dish, no more than 200 g of fruit for meals.
Fish dishes
Baked fish
Ingredients:
- low -fat fish fillet;
- lemon juice;
- garlic;
- Black ground pepper.
Preparation:
- For this recipe, you will need a low -fat fish fillet;
- Put it in a sheet;
- sprinkle the lemon juice;
- Sprinkle with dry garlic and black pepper;
- You can put fresh rosemary on a fish at the top, with it the dish will become more interesting;
- After adding all the spices, cover the fish with sheet 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 tablespoon of sesame seeds.
Preparation:
- Cut the fish into large pieces;
- Pour the soy sauce so that it covers the fish a little;
- Leave for 20-30 minutes;
- Fry in a hot pan with a spoonful of sunflower oil, until the fish becomes fried and soft;
- When the pieces of fish are prepared, put them on a plate and add 1 tablespoon of sesame seeds.
Exit rules
- Prepared for a gradual exit from the diet:It is believed that the way out of this diet should overcome the diet itself by duration.
- Eat in small portions:Do not extend the stomach due to modest nutrition during the diet, compressed, this will allow you not to increase in weight.
- Continues to follow the key rulesJapanese diet: eat a lot of vegetables, low fat meat.You can enter cereals such as rice or buckwheat in a diet in small portions.
- Do not start a way out of the Dessert diet and pastries- You risk losing all progress, but only kilograms will be added.Gradually add your favorite products, in small portions.
Drink water at least 1.5-2 liters, this rule should be kept for life!
How many kilograms can you miss?
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 scarce for nutrients, which means that it can damage women's health.The skin, the nails, the teeth 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 a therapeutic nutrition, the doctor has recommended a diet.
- You have hypertension, gastrointestinal diseases, kidney or liver diseases.
- You started observing 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 diet for pregnant women who breastfeed.