The Japanese are considered one of the most slender nations in the world. They already know a lot about healthy eating and know how to keep fit throughout their lives. The Japanese owe their slenderness to the right approach to nutrition and nutrition.
They eat small portions, do not recognize fatty foods that are common in America and Europe, and eat large amounts of low-calorie foods. Recipes for delicious and simple Japanese dishes, used throughout Japanese culture, are passed down from generation to generation.
How the Japanese diet works. Contraindications Benefits
- portions should be small;
- you should eat three times a day, avoiding snacks;
- weight loss occurs within 14 days;
- the Japanese diet is considered low-calorie, low-carbohydrate, protein;
- stick to such a diet no more than 2 times a year, as it is quite stressful for the body;
- in 2 weeks you can lose 6-8 kg.
There are a number of contraindications for which this type of food is prohibited:
- during pregnancy and lactation;
- with digestive problems, gastritis and ulcers of the stomach and duodenum;
- with heart problems;
- with diseases of the liver and kidneys;
- if a few days after starting the diet you feel weakness, dizziness, muscle aches, then it is recommended to refuse the diet;
- before starting a diet, in any case you should consult a doctor.
If there are contraindications, the diet has a number of advantages:
- weight after a long time if you get out of the diet properly;
- the products needed for weight loss are cheap;
- all dishes are as simple as possible and are suitable even for very busy people.
Japanese diet rules
To lose weight effectively, you must adhere to the rules developed by the Japanese diet, with which you can regulate your weight and achieve the desired result:
- Eliminate salt completely in your diet. Do not add salt to the dishes you prepare, do not use other spices. The use of a minimum amount of salt is only allowed if you cannot eat without salt at all.
- Portions should be very small and overeating should be avoided. During the diet, the walls of the stomach should shrink. This will make you feel less hungry.
- The protein you will receive during the diet will be taken from chicken eggs, meat and fish, as well as from dairy products.
- You can get carbohydrates in your diet from fruits and vegetables. They will also supply the body with the fiber needed for normal digestion.
- And the fat is found in olive oil, which you can use in salads.
- For drinks, you should drink enough plain purified water at room temperature. The liquid will partially fill the stomach and reduce hunger. It is also allowed to drink coffee without sugar and green tea, preferably hot.
- It is unacceptable to replace some products with others. This diet is very strict, so follow the recommendations very strictly. The only thing you can refuse is coffee. You can replace it with a cup of unsweetened green tea.
- The last meal should be at least a few hours before bedtime. In the morning you should drink a glass of water on an empty stomach. The diet for the lazy has similar recommendations.
Menu and scheme of the Japanese diet for 14 days
The first day
- Breakfast:coffee without milk and sugar or a cup of green tea;
- Dinner:stewed cabbage with a little olive oil, tomato juice, two hard-boiled eggs;
- Dinner:200 g of boiled fish.
Second day:
- Breakfast:a small piece of rye bread and a cup of coffee or tea without sugar;
- Dinner:200 g of boiled fish, stewed cabbage with olive oil;
- Dinner:100 g of boiled beef, 1 cup of low-fat kefir.
Day three:
- Breakfast:a small piece of rye bread, preferably dried, a cup of coffee or tea without sugar;
- Dinner:zucchini or eggplant fried in vegetable oil (any quantity);
- Dinner:200 g boiled beef, white cabbage with a little oil, 2 boiled eggs.
Day four:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, excluding bananas and grapes.
Day five:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, excluding bananas and grapes.
Day six:
- Breakfast:coffee or tea without sugar;
- Dinner:salad of boiled chicken, cabbage and carrots with vegetable oil;
- Dinner:2 hard boiled eggs, a small fresh carrot.
Day seven:
- Breakfast:a cup of green tea without sugar;
- Dinner:200 g of boiled beef;
- Dinner:choice of 200 g of fruit or 200 g of boiled fish or 2 boiled eggs with a small fresh carrot or 200 g of boiled beef and 1 cup of low-fat yogurt.
Day eight:
- Breakfast:coffee or green tea without sugar;
- Dinner:boiled chicken, salad of fresh cabbage and carrots with vegetable oil;
- Dinner:2 hard boiled eggs, a small carrot.
Day nine:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of fish, boiled or fried in vegetable oil, 1 cup tomato juice;
- Dinner:200 g of any fruit except banana and grapes.
Day ten:
- Breakfast:a cup of coffee or tea without sugar;
- Dinner:1 hard-boiled egg, 3 small carrots, 50 g of cheese;
- Dinner:200 g of any fruit except banana and grapes.
Day eleven:
- Breakfast:a small slice of dried rye bread, a cup of coffee or tea without sugar;
- Dinner:zucchini or eggplant fried in vegetable oil;
- Dinner:200 g boiled beef, 2 hard-boiled eggs, fresh cabbage salad with vegetable oil.
Day twelve:
- Breakfast:a small piece of dried rye bread, a cup of coffee or tea;
- Dinner:200 g of boiled fish, fresh cabbage salad with butter;
- Dinner:100 g of boiled beef, 1 cup of low-fat kefir.
Day thirteen:
- Breakfast:coffee or tea without sugar;
- Dinner:2 hard-boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice;
- Dinner:200 g of fish, boiled or fried in vegetable oil.
Day four:
- Breakfast:coffee or tea without sugar;
- Dinner:200 g of boiled or fried fish, fresh cabbage salad with butter;
- Dinner:200 g boiled beef, a glass of low-fat kefir.
Reviews and results with photos
"The diet is very difficult, but very effective. I lost 12 kg in two weeks. I won't say it was easy. It was especially difficult in the beginning when I just started sticking to the diet. For me, I'm used to eatingA hearty breakfast was hard to limit myself to a cup of tea for breakfast. But it was worth the effort. Because I'm very happy with the result. "
"I heard about the 'Japanese girl' from my neighbor. "She lost a lot of weight and when I asked her how she did it, she told me about the Japanese diet. The diet is strict, complex, portions are sharply reduced, the usual diet has changed completely. I tried not to deviate from her. Sometimes I indulged in some snacks in the form of an apple. I lost 10. 5 kg. The diet is suitable for those who have developed willpower. "
"The Japanese diet helped me get rid of a few extra pounds that bothered me. They did not disappear with the usual dietary adjustments. I wanted something more radical. " The Japanese "is a radical change in diet, be prepared for constant bouts of hunger. Momentsto drink more and also stay up late. Try to go to bed 2 hours after dinner so you don't want to eat again. "