As you know, Japanese women have always been famous for their magnificent slender figure. It is extremely rare that some of the representatives of the weaker sex of the land of the rising sun are overweight.
Rules and principles of the Japanese diet, its effectiveness
The whole secret of the ideal figure of the Japanese woman lies in nutrition, or rather, in the use of low-calorie foods, absence of fast food in the diet, plenty of sweets and bakery products.
Japanese diet, recipes, dishes, which have become interesting for most women in the world, give surprising 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 portion size;
- Toxins and excess fluid are removed from the body;
- Positive effect on digestion;
The Japanese diet has its downsides:
- Due to the low calorie content, a woman can easily loosen up in the first few days;
- Requires taking additional vitamins;
- Mandatory consumption of coffee;
The Japanese diet is not just for women. Men who want to deal with their excess weight can also use this effective method to lose weight. The technique itself was developed over a long period of time and tested by experts.
It was developed for 14 days due to the fact that this period is sufficient for the restructuring of the body. To keep the results for up to 3 years, just follow the basic prescriptions of nutritionists and their advice.
It is important to know that only the careful observance of all prescriptions will bring the expected results. The Japanese diet, recipes, dishes, recommended foods must be followed to the smallest detail.
The main rules for applying the diet are:
- when cookingonly recommended products should be used;
- Forbidden to changediet days in places: on the fifth day, you need to eat only the dishes prescribed for that day.
- need to followfor the consumption of large amounts of clean water;
- Strictlyit is forbidden to consume simple carbohydrates for all 14 days;
- Allowedeating breakfast without sugar;
- fishyou can eat not just cooked;
- Allowedconsumption of cabbage and other vegetables;
- when cookingbeef remains a priority, although skinless chicken is allowed;
- No restrictionson the use of cereals, in most cases rice, pulses.
The main principle of the Japanese diet is to accelerate 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 this 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 miscarriage, miscarriage;
- peoplewho play sports or engage in active physical activity.
The Japanese diet has lists of allowed and prohibited foods.
The allowed fruits are:
- Apples,
- pears,
- plums,
- Kiwi,
- Citrus fruits (except lemon),
- Plum,
- Sweet cherry.
You cannot eat bananas, grapes, persimmons and lemons. The use of flour dishes is strictly prohibited, except for rye and bran crackers.
The list of allowed products includes:
- fresh vegetables;
- Tomato juice;
- Unrefined vegetable oil, preferably from first pressing;
- Kefir or yogurt, preferably natural homemade;
- Meat, chicken, fish fillet, preferably fresh, not frozen;
- Chicken or quail eggs;
- Black coffee;
- Pure loose leaf tea without additives or flavorings;
- Non-carbonated water.
Nutrient distribution in the Japanese diet
The most caloric products of this diet are chicken eggs, meat and dairy products. The carbohydrates consumed 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 in some days is not limited. These foods are high in fiber, which is good for your stomach and intestines.
During the diet, it is better to use still 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 beans, tea - without flavoring. All 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 that the metabolic process is accelerated. 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 not longer than two weeks.
sample menu
| Day | Morning | Dinner | Afternoon |
|---|---|---|---|
| 1 | Organic coffee without sugar |
|
fish anyway |
| two | Natural unsweetened coffee and cookies |
|
|
| 3 | Natural unsweetened coffee and cookies | Fried zucchini in oil |
|
| four | Organic coffee without sugar |
|
Fruit |
| 5 | Carrot | fish anyway | Fruit |
| 6 | Organic coffee without sugar |
|
|
| 7 | tea without sugar |
|
Any of the dinner options except Day 3 |
| eight | Organic coffee without sugar |
|
|
| 9 | Carrot |
|
fruits are different |
| ten | Organic coffee without sugar |
|
fruits are different |
| eleven | Natural unsweetened coffee and cookies | Fried zucchini in oil |
|
| 12 | Natural unsweetened coffee and cookies |
|
|
| 13 | Organic coffee without sugar |
|
fish anyway |
| 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 following it, it is necessary to take into account the general condition of a person.
In the event that a person who is on a diet feels bad or weak, it is not worth continuing to lose weight.
japanese diet recipes
breakfast options
Option 1 -Natural sugar free coffee
Option 2 -Herbs tea
Option 3 -fresh carrot salad
Take a large carrot and rub it on a medium grater. Drizzle the salad with lemon juice and vegetable oil (preferably olive oil). Salt salad or add sugar is not necessary.
dinner options
The Japanese diet lunch 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.
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 into small pieces of red pepper, eggplant.
Preheat the oven to 180°. We put a portion of the fish in foil, sprinkle with lemon juice, put vegetables on the fish, close the foil and put it in the oven for 30 minutes.
Option 3 -chicken diet
Remove the skin from the chicken thigh or the entire carcass. Wash 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 again pour the meat with water and bring to a boil. You need to cook the chicken until done. Salt and adding any spices is not necessary.
dinner options
Option 1 -Cabbage salad
Divide the head of white or Peking cabbage into two parts. Boil a part a little. Finely chop the two parts and squeeze.
Drizzle the salad with olive oil or sesame oil.
Option 2 -Fruit salad
Wash and peel the apple, orange and kiwi. Cut everything into medium cubes, mix and drizzle with lemon juice.
Option 3 -tilapia broth
Peel a portion of tilapia fish and wash under water. Place a portion of the fish in a deep frying 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 lavrushka and some pepper peas on the plate. The addition of salt is prohibited. Replace the salt with lemon juice. Then cook the fish until done.
Japanese diet meat recipes
Among many women, the Japanese diet has become popular, whose recipes and dishes differ from others by their low calorie content and lack of salt.
It is necessary to completely 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 twist it in a meat grinder. To minced meat, you can add chopped onions and seasonings to taste. It is not necessary to salt the minced meat.
In a separate pan, 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 of no more than 1 cm. Mix the resulting mass with grated rosemary, carrots, onions and eggs. Make small meatballs from minced meat and place them in a foil boat. It is important to make this boat so that the juice from the fillet does not run down the sides of the oven.
It is best to cover the chops with foil and on top to avoid baking the product. Cook the dish in a preheated oven for 30 minutes.
How to cook fish. Revenues
In the Japanese diet, fish is a fairly common staple food. It is better to boil or bake in the oven, although the use of a fried product is not prohibited. The only rule when preparing a dish is the absence of salt, fish seasonings and spices are not prohibited.
roasted trout
Fresh fish must be cleaned, cut into portions, washed and dried. After the fish fillet has dried a little, it must be rubbed with spices and seasonings. To enhance the flavor, pour the lemon juice over the fish. Inside the fish you can put chopped greens or onions.
Before placing the product in a preheated oven, it must be placed in foil, trapping its edges so that the fish juice does not leak out. When the oven heats up to 190°, place the foil with the fish and cook for 30 minutes.
Cooking vegetables and fruits. Revenues
Vegetables and fruits can be consumed independently, regardless of quantity. In addition, they can become ingredients in simple and delicious recipes.
Baked apples
The fruit should be cut into large slices and sprinkled with cinnamon. Apples can be baked in the oven or microwave. To do this, the cut slices must be placed on a suitable plate and placed in an oven preheated to 180 °. Bake the apples for 15 minutes.
Crispy cabbage in an egg
Cut the cauliflower into small portions and add the seasonings, except for the salt. Beat the egg in a separate bowl. Each piece of cauliflower must 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?
Snacking during the Japanese diet is acceptable. But undesirable. With a strong feeling of hunger, just drink a glass of water, green tea or strong coffee.
Get off the Japanese diet. dish recipes
When the Japanese diet comes to an end, it is necessary to make another ideal exit. All measurements must be followed to save the result.
It is important not to immediately switch to your usual diet, otherwise everything will end badly: you can gain not only the lost weight, but also overdo it with the correction.
The main principles for getting off the diet are:
- introduce productsyou should gradually add to your usual diet, slightly increasing calories and equalizing the proportion of proteins, fats and carbohydrates;
- release periodmust be at least 14 days;
- The amountprotein foods cannot be reduced;
- dinner and lunchin the first days of going out, it is better to stick to the same diet, adding dishes to breakfast;
- Continuelimit the use of salt.
To expand your breakfast options, some recipes may come in handy.
omelet with vegetables
Beat 2 eggs and add 50 g of milk to the mixture. Preheat the skillet and fry a little of half of the pepper cut into 1 cm squares in vegetable oil, pour the eggs into the skillet and cover with a lid. Reduce the stove's heat 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 chives and finely chopped herbs.
The output of the Japanese diet is also divided into several stages. Experts recommend introducing each high-calorie product in small amounts, giving the body time to recover. The more you observe the output, the better and stronger the result.