Japanese diet

The Japanese diet for weight loss (also often simply called "Japanese" among those who follow various diets), which will be discussed below, is actually not directly related to the Land of the Rising Sun, but is a certain diet for men and women, allowing you to quickly and relatively inexpensively get rid of excess fat mass in the body.The predicted weight loss in 2 weeks of strict adherence to such a diet ranges from 6-8 kg.

The essence and principles of the Japanese diet

The weight loss mechanism in the Japanese diet is mainly based on limiting the amount of food calories entered into the human body, especially from fatty, carbohydrate-rich and salty foods.It is for this reason that the Japanese diet can be safely classified asno saltandproteindiet.In addition to weight loss, the purpose of the Japanese diet is also:detoxifybody and normalizes everything that happens in its digestive systemmetabolismin other words transformation - restoration of full metabolism.

You should also start such a "hard" diet after preliminary preparation of the body. In addition to the mood, it is necessary to avoid harmful foods (sweets, fast food, smoked meat, pickles, etc.) in the previous week and reduce the portion consumed.

Alike

Today, there are three variations of the Japanese diet, differing only in the number of days (7, 13 or 14) during which it is necessary to follow this diet and, accordingly, the number of kilograms of weight lost.

Japanese diet for 7 days

When choosing this type of diet, a nutritious diet is counted for only 7 days, during which you can lose 2-3 kg of excess weight.The proposed menu for the week is a clear and strict plan for the use of acceptable foods at the time of day specially allocated to them and does not allow any changes, either in terms of substitution of dishes or in connection with their rotation.It is worth noting that the reviews of some nutritionists about this version of the Japanese diet indicate that such a period of time is not enough to achieve complete weight loss, since, in their opinion, during the first week of the diet, only the body adjusts to the reduced diet.

Japanese diet for 14 days

The Japanese salt-free diet for two weeks or 14 days is considered the most optimal for complete weight loss.Evaluations of the effectiveness of this dietary choice provide figures on the final results of strict adherence, which range from minus 6-8 kg of body fat mass.As in the previous case, the Japanese diet menu for 14 days is strictly fixed and does not accept any deviations.All recommended food products must be eaten at certain times of the day and on a certain day of the week.

13-day Japanese diet

The Japanese diet menu for 13 days exactly repeats the diet described above and differs only in that there is no need to adhere to a strict reduction diet in the last 24 hours.The 13-day salt-free Japanese diet, which is rated for almost the same weight loss effectiveness as its longer version, must also be maintained within the framework of all previously specified rules regarding the use of recommended foods.

Authorized product

The allowed food set of any version of the Japanese diet is strictly limited and allows the consumption of the following foods:

• eggs and chicken fillet (chicken breast, peeled and fat removed);
• fish fillet (preferably from lean ocean fish);
• lean beef;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots, eggplant);
• unsweetened fruit (lemon is mandatory, except grapes and bananas);
• olive oil (for cooking meat dishes and seasoning vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green tea (leaves) and coffee (powder or granules);
• mineral water or pure non-carbonated water.

Allowed products table

	Protein, g	Fat, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1.2	0.1	4.5	24
zucchini	0.6	0.3	4.6	24
cabbage	1.8	0.1	4.7	27
carrot	1.3	0.1	6.9	32
fruit
pineapple	0.4	0.2	10.6	49
orange	0.9	0.2	8.1	36
pear	0.4	0.3	10.9	42
kiwifruit	1.0	0.6	10.3	48
lemon	0.9	0.1	3.0	16
grapefruit	0.6	0.2	6.7	32
apple	0.4	0.4	9.8	47
Bakery products
rye crackers	16.0	1.0	70.0	336
rye bread	6.6	1.2	34.2	165
rye bread	11.0	2.7	58.0	310
Dairy products
1% yogurt	2.8	1.0	4.0	40
Meat products
beef	18.9	19.4	0.0	187
bird
chicken fillet	23.1	1.2	0.0	110
Egg
chicken eggs	12.7	10.9	0.7	157
Fish and seafood
blue white fish	16.1	0.9	-	72
cod	17.7	0.7	-	78
cod	16.6	2.2	0.0	86
Oils and fats
olive oil	0.0	99.8	0.0	898
Non-alcoholic drinks
mineral water	0.0	0.0	0.0	-
coffee	0.2	0.0	0.3	2
green tea	0.0	0.0	0.0	-
Juices and juices
tomato juice	1.1	0.2	3.8	21
*data per 100 g of product

Products limited in whole or in part

Due to the strict restrictions on ingredients allowed for consumption, the list of prohibited food products looks more impressive and mainly includes:

• salt and any products containing it;
• sugar and sweets;
• all products related to fast food;
• animal fat meat, fish, poultry;
• smoked meats and pickles;
• all kinds of flour products;
• any semi-finished products and canned foods;
• dressings, sauces, gravies;
• fatty dairy products;
• the nectar and sweet juice of the plant;
• starchy vegetables and grains;
• cheese and sausage products;
• carbonated and alcoholic beverages.

Table of prohibited products

	Protein, g	Fat, g	Carbohydrates, g	Calories, kcal
fruit
banana	1.5	0.2	21.8	95
cherry	0.8	0.5	11.3	52
figs	0.7	0.2	13.7	49
lychee	0.8	0.3	14.4	65
tangerine	0.8	0.2	7.5	33
peach	0.5	0.3	15.3	66
cherry	1.1	0.4	11.5	50
Nuts and dried fruits
plum	2.9	0.6	66.0	264
dried apricots	5.2	0.3	51.0	215
prune	2.3	0.7	57.5	231
Cereals and porridge
semolina porridge	3.0	3.2	15.3	98
millet porridge	4.7	1.1	26.1	135
Flour and pasta
flour	9.2	1.2	74.9	342
macaroni	10.4	1.1	69.7	337
noodles	12.0	3.7	60.1	322
spaghetti	10.4	1.1	71.5	344
macaroni	10.0	1.1	71.5	344
Banh Xeo	6.1	12.3	26.0	233
dumplings	7.6	2.3	18.7	155
Banh Xeo	6.3	7.3	51.4	294
Confectionery
jam	0.3	0.1	56.0	238
marshmallows	0.8	0.0	78.5	304
candy	4.3	19.8	67.5	453
cake	0.9	0.2	40.3	183
marshmallows	0.5	0.0	80.8	310
cookies	7.5	11.8	74.9	417
Cream
cream	3.7	6.9	22.1	189
cake
cake	4.4	23.4	45.2	407
chocolate
chocolate	5.4	35.3	56.5	544
Dairy products
milk 4.5%	3.1	4.5	4.7	72
coconut milk	1.8	14.9	2.7	152
condensed milk	7.2	8.5	56.0	320
soy milk	3.3	1.8	5.7	54
35% cream (fat)	2.5	35.0	3.0	337
sour cream 40% (fat)	2.4	40.0	2.6	381
fruit yogurt 3.2%	5.0	3.2	8.5	85
Meat products
pork	16.0	21.6	0.0	259
lard	2.4	89.0	0.0	797
lamb	15.6	16.3	0.0	209
bacon	23.0	45.0	0.0	500
ham	22.6	20.9	0.0	279
cutlet	16.6	20.0	11.8	282
steak	27.8	29.6	1.7	384
sausage
boiled sausage	13.7	22.8	0.0	260
smoked sausage	28.2	27.5	0.0	360
smoked sausage	16.2	44.6	0.0	466
dry sausage	24.1	38.3	1.0	455
smoked sausage	9.9	63.2	0.3	608
liver sausage	14.4	28.5	2.2	326
sausage	10.1	31.6	1.9	332
sausage	12.3	25.3	0.0	277
pork ribs	10.0	33.0	0.0	337
bird
fried chicken	26.0	12.0	0.0	210
fried chicken liver	30.8	8.9	2.0	210
Smoked chicken wings	29.9	19.5	0.0	290
smoked chicken feet	10.0	20.0	0.0	220
Roast turkey	28.0	6.0	-	165
roast goose	22.9	58.8	-	620
Alcoholic beverages
wormwood wine	0.0	0.0	8.8	171
brandy	0.0	0.0	0.5	225
honey wine	0.0	0.0	21.3	71
whiskey	0.0	0.0	0.4	235
vodka	0.0	0.0	0.1	235
gin	0.0	0.0	0.0	220
cognac	0.0	0.0	0.1	239
liqueur	0.3	1.1	17.2	242
beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
for sake	0.5	0.0	5.0	134
tequila	1.4	0.3	24.0	231
champagne	0.2	0.0	5.0	88
Juices and juices
banana juice	0.0	0.0	12.0	48
cherry juice	0.6	0.0	24.5	99
cherry juice	0.7	0.0	10.2	47
pomegranate juice	0.3	0.0	14.5	64
jelly	0.2	0.0	16.7	68
tangerine juice	0.8	0.3	8.1	36
apple honey	0.1	0.0	10.0	41
*data per 100 g of product

Sample menu

Below is a detailed menu plan for the Japanese diet, which can be followed in 7-14 days.

Day one (eighth)

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.).
Lunch	cabbage stewed in olive oil; 2 boiled eggs; a glass of homemade tomato juice.
Dinner	200 grams of stewed or boiled fish fillet.

Day two (ninth)

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or crackers.
Lunch	cabbage stewed in olive oil; 100 grams of stewed or boiled fish fillet.
Dinner	100 grams of stewed or boiled beef; a glass of low-fat kefir.

Day three (ten)

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or crackers.
Lunch	Eggplant/zucchini stewed in olive oil.
Dinner	raw cabbage salad mixed with a little olive oil; 2 boiled eggs; 200 grams of stewed or boiled beef.

Day four (eleven)

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
Dinner	200 grams of stewed or boiled fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite unsweetened fruit.

Day five (twelve)

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
Lunch	200 g boiled fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite unsweetened fruit.

Day six (thirteen)

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.).
Lunch	500 g boiled chicken fillet; Raw carrot and cabbage salad mixed with a little olive oil.
Dinner	2 boiled eggs; Mashed carrot salad with a little olive oil.

Day seven (fourteen)

Breakfast	a cup of natural green tea without any additives (cream, sugar, etc.).
Lunch	200 grams of stewed or boiled beef.
Dinner	dinner menu any day of the week except 3 days.

For clarity on the described menu of the Japanese diet, you can use a photo diagram of a meal schedule designed for 7 days.

Japanese cuisine, weight loss formula

In the article below we will consider some recipes of Japanese cuisine, which, although not included in the menu of the described diet, may be useful in the fight against extra pounds or maintaining existing weight at the appropriate level.

Seafood soup

Necessary ingredients:

• purified water – 1 liter;
• broken rice - 1 tbsp.I.;
• seafood cocktail (your choice) – 200 g;
• lean sea fish fillet - 100 g;
• medium carrot - 1 pc.;
• green beans – 150-200 g;
• soy sauce - 1 teaspoon;
• greens - to taste;
• pepper/salt - minimum amount.

Wash the rice (if you want, you can replace the rice with Japanese noodles), put it in a pan of water and boil a little, then add the fish fillet cut into small pieces into the boiling water and cook over low heat.

Meanwhile, lightly fry the seafood in the pan (about 2 minutes).Cut the carrots and green beans into small pieces and add them to the pan with soy sauce, salt and pepper.After 7 minutes, add the seafood to the upcoming soup pot, boil the water and turn off the stove.When serving, garnish the soup with your favorite herbs.

Shrimp noodles

Necessary ingredients:

• funchose (rice noodles) – 100 g;
• large red bell pepper - 1 pc.;
• Peeled boiled shrimp – 250-300 g;
• onions - 3-4 pcs.;
• cilantro – 25-30 g;
• soy sauce - 1 teaspoon;
• garlic – 2 bulbs;
• sesame oil - 2-3 tablespoons.I.;
• curry powder – 2 teaspoons;
• lemon juice - 2 tablespoons.I.

Pour hot boiling water over the funchoza, let steep for up to 10 minutes, then drain the noodles in a colander (do not pour in the remaining water).Peel the onion and pepper from the seed box, wash and cut the onion into thin half rings and the pepper into small strips.

Prepare the marinade by thoroughly washing the coriander and cutting it into small pieces.Peel the garlic and chop it with a knife or garlic chopper.In a pan, mix 3 tbsp.I.Remaining juice from funchose, curry, soy sauce, 2/3 chopped cilantro, lime juice, minced garlic and sesame oil.Place the pan over low heat and cook the sauce for about 3 minutes, stirring occasionally.

Chop the funchose and place it in a salad bowl.Add pre-cooked shrimp, chopped pepper, onion, and remaining cilantro.Mix all ingredients thoroughly and season with marinade.

Japanese omelet

Necessary ingredients:

• chicken eggs - 4 pcs.;
• beef jerky - 100 g;
• mayonnaise - 4 tablespoons.I.;
• tomatoes - 1 pc.;
• vegetable oil - 1 tablespoon.I.;
• Favorite greens - to taste.

Wash tomatoes and cut into round or semicircular pieces.Cut dried beef into thin slices, arrange beautifully with tomatoes and herbs on a plate.

Use a whisk to beat the eggs, add all the mayonnaise and continue to beat until a liquid, homogeneous mass is formed (the saltiness of the mayonnaise is quite enough for the dish and therefore there is no need to add salt to it).

Put the frying pan on low heat, heat it and add a little vegetable oil to the surface (the amount of oil should be kept to a minimum, as too much will spoil the taste of the dish).

Pour a thin layer of the whipped omelet mixture into the pan (like a pancake) and immediately spread over the entire area.Lightly fry a thin layer of omelet on one side for about 20-30 seconds, then use a wooden spoon to roll it into a flat roll.Leave the resulting roll on the edge of the frying pan and distribute the next omelet mixture onto it so that a small amount flows under the first roll.After 20-30 seconds, roll the second roll, rolling towards the first roll.Repeat the same procedure until all the omelet liquid is used up.

Transfer the created omelette rolls to a plate with the meat and tomatoes, cut them into slices convenient for you and enjoy.

Japanese style salad

Necessary ingredients:

• chicken eggs - 2 pcs.;
• rice – 200 g;
• fresh tomatoes - 4 pcs.;
• parsley - 2 tablespoons.I.;
• fresh cucumbers - 2 pcs.;
• soy sauce - 2 tablespoons.I.;
• lemon –0.5 pcs.;
• pepper/salt - to taste.

Wash cucumbers, tomatoes and parsley.Cut off the tops of the tomatoes and use a spoon to remove the seeds.Cut one tomato into circles, the rest into small cubes, cut cucumbers into the same cubes.Finely chop parsley, leaving a few sprigs for decoration.

Boil the rice in water with a little salt then put it in a colander to drain.Boil eggs, let cool, then peel.Finely chop 1.5 eggs and cut 0.5 eggs into slices.

To dress the salad, mix soy sauce with the juice of half a lemon and add pepper/salt.

Mix cooked rice, diced cucumbers, tomatoes and chopped eggs in a salad bowl.Pour the prepared dressing over the salad and mix gently.Decorate the dish with egg slices, tomato slices and parsley sprigs.

Quit your diet

Naturally, when following the Japanese diet (especially the variations designed for 13 and 14 days), the human body gets used to the limited food supply and rebuilds the body.metabolismto work with low-calorie foods.An abrupt cessation of such a diet and a rapid return to previously consumed high-calorie dishes can not only negate all the positive results of weight loss, but also increase excess pounds.Therefore, before leaving the diet to switch to the usual nutritious diet, it is necessary to adhere to a unique diet menu for at least a similar period of time, starting to gradually and carefully replenish the daily diet.The optimal time to withdraw from any diet for weight loss is considered to be a period twice as long as the duration of the diet or at least as long.

Contraindicated

Due to the fact that any temporary Japanese diet is subject to strict restrictions regarding both the food products themselves and their calorie content, it should not be followed when:

• pregnant/breastfeeding;
• ulcersorcorrosivegastrointestinal diseases;
• anykidney disease/liver;
• anemiastate;
• gallstone disease;
• infectious diseases;
• severe cardiovascular disease;
• vitamin deficiency;
• diabetes;
• arterial hypertension;
• serious chronic illness;
• gout;
• during childhood and old age.

Tips

Before starting a rather "strict" Japanese diet, you should consult a nutritionist, because this diet is not suitable for everyone.

When purchasing products for the Japanese diet, ensure their quality.For example, the coffee actively used in this diet must not only be natural, but also first-class, because only such a drink contains the antioxidants necessary to remove toxins from the body.

It is better to choose "homemade" beef and poultry because of their higher contentminerals,vitaminand other useful substances, and lackinghormonesandantibiotic.It is advisable to buy fresh sea fish when its quality is beyond doubt.Fruits and vegetables should also be fresh and environmentally friendly.

Throughout the Japanese diet, meat and fish dishes can in principle be prepared in any way, but frying these foods is best avoided.From vegetable oils, you need to choose olive oil and use it in minimal quantities in the future.

In case of preparation for long-term (13 or 14 days) versions of the Japanese diet, you should consider taking additionalMineral and vitamin complex, since prolonged consumption of low-calorie foods will certainly create a deficiency of substances necessary for the human body.

Japanese diet, reviews and results

First of all, in various forums dedicated to the diet, they discuss the obvious difference between the name of this diet and its completely non-Oriental counterpart.Various versions and assumptions have been put forward regarding the origin of this diet, however, they do not bring us closer to resolving this discord.However, in any diet for weight loss, what is important is not its name, but its effectiveness in losing weight, and in this sense, the reviews of people who have lost weight using the Japanese diet, as well as the reviews of nutritionists, generally agree on its positive assessment.

According to the majority of people who have directly experienced the effectiveness of this diet, even applying the Japanese-style diet, designed for just 7 days, still shows clear positive results in eliminating excess fat mass in the body, while the muscle frame remains unchanged.It is important that many positive reviews about the Japanese diet, accompanied by photos of results and recommendations, were left by people with different initial weights.Weight for a week on such a diet fluctuates between 3-5 kg, and when maintaining longer versions (for 13 and 14 days) is 5-8 kg.It is worth mentioning that the reviews of the Japanese 14-day and 13-day diets are almost the same in terms of weight loss effectiveness, and the reason for the appearance of the 13-day diet is most likely due to the desire to reduce such a strict diet for at least 24 hours.