Japanese dietDespite the name, it has nothing to do with Japan. It is not possible to find the author of the diet - a dozen different versions has traveled the internet.However, this menu has long established its effectiveness: some lost in itUp to 8 kg in a week.
The essence of the Japanese diet is in accordance with the small calorie menu for 1-2 weeks.Products are selected to dull the feeling of hunger: meat proteins and fish saturate well, voluminous vegetable salads also contribute quickly to satiety.
Interestingly, some offer for a time of strict weight loss, there are sticks, study Japanese literature and hear Japan's national music. There is a certain meaning in this - a person eats more slowly with sticks than a spoon.Consequently, saturation occurs faster, you will definitely not want to go to addition!
Characteristics of the Japanese diet
- Ready menu.You don't have to think about the diet.
- Lack of salt.It is prohibited to salt dishes, you can use spices and non -core sauces (for example, soy sauce).
- Lack of breakfast.Most days, for breakfast, you will have to limit yourself to the American black or express coffee, sometimes the rye toast will be added to it.This rule is contrary to what nutritionists recommend, but allows you to get a quick result.
- 3 mealsThey are ideal rather than recommended by Dietetologists 5-6.
- From allowed products, you can cook vegetable saladsAnd exist in any quantity (without salt).
- Every morning you will have to drink American or Coffee ExpressBut if you have intolerance to this product, it can be replaced by tea: black or green.
- A hot drink is needed every morning in the "Japanese""He will give you strength and give you a feeling of hunger."
Products
| Permitted | Prohibited |
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Advantages and Disadvantages
| Advantages | Imperfections |
| Fast weight loss.In a week alone in the Japanese, weight loss celebrates a 5-7 kg loss.At the same time, products are selected in such a way that weight will not return (if you observe the principles of a balanced diet). | Small diet -crop,Therefore, weakness, dizziness are possible.Once these symptoms occur - if they do not stop, it is better to finish the diet. |
| Hunger will torment you less,Because the menu has a lot of protein, satisfactory products - meat and fish. | The diet is not sufficiently balanced, if you observe, take politicians. |
| Available products.In the Japanese diet menu, simple vegetables and meat you will find in any store or even grow in the country. | Almost complete absence of carbohydrates,As a result - a low energy level, irritability. |
Dietary rules
- Get ready to observe the diet the day before the beginning.Refuse sweets and fatty products at night, bake the chicken breast, prepare a vegetable salad or extinguish vegetables.Therefore, the transition to a diet will become easier.
- Drink water 1.5 - 2 liters a day, at least.Water will save you from a feeling of hunger, inevitable in a Japanese diet.In addition, the rejection of water, although this helps you lose weight faster, will become dehydration and well -being -poor.
- Difficult requirement for "Japanese":There are only certain products, in the indicated volumes and at the right time.You cannot change days in places or add some new dishes.
Types
- Japanese seven -day 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.
- Japanese diet for 13 days.Your menu is accepted for the most common basic type of diet.
- Japanese diet for 14 days.Unlike the Japanese diet for 13 days, there is another additional day.This is the only difference, all other principles: the difficult menu and your request remain the same.
Menu
For 7 days
Menu detailed for 7 days in the table:
| Day | Menu |
| Day 1 | Breakfast:American - Coffee without milk, do not add sugar too To have lunch:Boil a pair of screwed eggs, roll out the Beijing cabbage salad, drink 1 cup of tomato juice. To have lunch:Fish - Steam or Steam (250 g) |
| Day 2 | Breakfast:Drink American, eat a toast with rye bread To have lunch:Boil 250 g of fish, chop the cabbage salad To have lunch:Boil 100 g of beef, drink a glass of one percent |
| Day 3 | Breakfast:Drink americana, eat a rye bread cookie To have lunch:Eat the zucchini that you should fry in a drop of oil To have lunch:Boil some eggs, boil the meat (200 g), prepare a Chinese cabbage salad (Beijing) |
| Day 4 | Breakfast:Drink American or Espresso, without sugar To have lunch:Eat a piece of cheese (15 g), boiling 1 egg, boil 1 carrot (150-200 g) To have lunch:Eat 2 small apples, you can sprinkle with cinnamon |
| Day 5 | Breakfast:Carrots - Boil and sprinkle with the juice of a lemon. To have lunch:Boil or cook for some fish (200 g), drink 1 cup of tomato juice (without sugar and salt in the composition or at home) To have lunch:2 average apples |
| Day 6 | Breakfast:American drunk To have lunch:Boil chicken (500 g), prepare a cabbage carbon salad with olive oil To have lunch:Chop cabbage salad, boil some eggs |
| Day 7 | Breakfast:Drink green tea To have lunch:Boil meat (200 g), eat fruits (to choose an apple, pear, orange) To have lunch:Select the menu of any dinner of the previous days, except on the third day |
For 14 days
Menu detailed for 14 days in the table:
| Day | Menu |
| Day 1 | Breakfast:American drunk To have lunch:Boil a pair of eggs, chop a bease's cabbage salad (without salt, with a tablespoon of oil), drink 1 cup of tomato juice.It is better to do the juice to do it or find tomato juice in the store without adding salt and sugar. To have lunch:Boil or cook some fish (250 g) |
| Day 2 | Breakfast:Eat a roast of rye bread (if there is no toast - bread bread), drink American To have lunch:Fish Fish (200 g), chop the white cabbage salad To have lunch:Boil the beef (100 g) and drink a glass of kefir |
| Day 3 | Breakfast: Eat rye bread, drink American To have lunch:Eat the zucchini that you should fry in a drop of oil To have lunch:Boil the meat, not jump (200 g), boil a pair of screw eggs, chop the fresh cabbage salad |
| Day 4 | Breakfast:Medium RUFF carrots in a thick grater, sprinkle with the juice of a lemon. To have lunch:FISH (200 g), Drink 1 cup of tomato juice (without salt and sugar in composition, best home) To have lunch: Eat 200 g of any fruit (for example, a large apple) |
| Day 5 | Breakfast:Eat a small fresh carrot with the juice of a lemon To have lunch:Boil Peixe (200 g), drink tomato juice - 1 cup (without salt and sugar in composition, best home) To have lunch:eat 200 g of any fruit |
| Day 6 | Breakfast:American drunk To have lunch:Boil a saltless chicken (500 g), cut a carrot salad and cabbage To have lunch:Grate a fresh medium -sized carrot, boil some eggs |
| Day 7 | Breakfast:Drink green tea To have lunch:Boil meat, without salt (200 g) To have lunch:Choose the diet of any dinner of the last seven days |
| Day 8 | Breakfast:American drunk To have lunch:Boil the saltless chicken (500 g), chop the cabbage salad To have lunch:Make a fresh carrot salad, boil a pair of screw eggs |
| Day 9 | Breakfast:Thin fresh carrots in a thick grater, pour the juice from a lemon To have lunch:Fish with spices (200 g), drink 1 cup of tomato juice (without salt and sugar better than homemade) To have lunch:eat 200 g of any fruit |
| Day 10 | Breakfast: American drunk To have lunch:Eat 50 g of solid cheese, pique fresh carrot salad, welding 1 egg To have lunch: Eat 200 g of any fruit |
| Day 11 | Breakfast:Eat rye bread, drink American To have lunch:Fry medium size zucchini - In a small amount of oil, you can add spices To have lunch:Boil beef boil (200 g), weld some eggs, pike cabbage salad |
| Day 12 | Breakfast:Eat a roast of rye bread, drink a coffee expressed diluted with water To have lunch:Fry the fish (200 g), chop the white cabbage salad To have lunch: Boil the beef (100 g), drink a glass of kefir 1% fat |
| Day 13 | Breakfast:American drunk To have lunch:Boil a pair of screw eggs, boil cabbage, drink tomato juice - 1 cup (look without sugar and salt in the composition, best home) To have lunch:Boil fish without salt (200 g) |
| Day 14 | Breakfast:American drunk To have lunch:Fry the fish (200 g), chop the fresh cabbage salad To have lunch:Boil the meat (200 g), drink 1 cup of kefir |
Revenues
Although the Japanese diet involves a limited list of products, even from them, you can prepare the delicious dishes for a variety in the diet.
Vegetable dishes
Fresh cabbage salad
Ingredients:
- 200-300 g of cabbage;
- oil;
- lemon juice;
- green.
Preparation:
- Chop the cabbage finally;
- Put it on a large plate, remember that with your hands -so that the cabbage gives juice and the salad becomes tastier;
- For 300-400 grams of fresh cabbage, you can add 1 tablespoon of oil: Sunflower or high quality olive;
- Salt cannot be added, but you can season the salad with black or red pepper and lemon juice;
- This salad will become tastier if fresh herbs are added to it: dill, parsley, coriander (or use the dry analog of these herbs).
Carrot Kaporous Salad
Ingredients:
- 200-300 g of cabbage;
- oil;
- lemon juice;
- carrot;
- green.
Preparation:
- The cabbage must be chopped;
- Aro with hands;
- Add fresh carrots: rub them into a large grater;
- Add to the cabbage;
- Season the salad with a mixture of peppers, butter and lemon juice.
Fresh carrot salad
Ingredients:
- 2-3 medium carrots;
- lemon juice;
- 1 tablespoon olive or sunflower oil;
- green.
Preparation:
- Grate 2-3 medium carrots in a thick grater;
- Add lemon juice, 1 tablespoon olive or sunflower oil;
- Fresh herbs, especially basil and coriander;
- You can add mint so that the salad has a more flavor.
Macressan cooked carrot salad
Ingredients:
- 1 carrot;
- 1 tablespoon of vegetable oil;
- lemon juice;
- "Substalk hops" and fresh coriander spices.
Preparation:
- Boil carrots;
- Cut -The large rooms or cubes;
- Prepare a refueling: 1 tablespoon of vegetable oil, lemon juice, "subal hops" spices and fresh coriander;
- Mix everything.
Cooked cabbage
Ingredients:
- 300-400 g white cabbage;
- 1 tablespoon of vegetable oil.
Preparation:
- Classic recipe for cooked cabbage - it will be replaced by cooked cabbage;
- 300-400 grams of fresh white cabbage chops and remember that the cabbage gives juice;
- Heat a deep pan over medium heat;
- Pour 1 tablespoon of vegetable oil there;
- Put the cabbage in a hot pan, close the lid, but don't forget to move;
- When the cabbage is slightly fried, add 1-2 cups of hot water to the pan;
- After boiling water, reduce the fire to a small;
- It finds under the lid for another 10 to 20 minutes, until the cabbage is soft.
Beijing's cabbage salad "in Japanese"
Ingredients:
- Beijing kale;
- 1 tablespoon.l.vegetable or olive oil;
- soy sauce;
- 1 teaspoon, L seed sesame;
- Dry ginger.
Preparation:
- To truly inspire the spirit of Japan, try to prepare this salad is suitable for the days when Beijing (sometimes is also called Chinese);
- Cut the cabbage into thin strips, place on a deep plate;
- Prepare a refueling: 1 tablespoon of vegetables or olive oil, soy sauce, 1 teaspoon of sesame seeds, dry ginger (or finely chopped, approximately 1/3-1/2 teaspoons);
- Beat refueling with a beater for a homogeneous sauce;
- Add salad sauce, mix well;
- This salad becomes even more tasty the next day, when the cabbage absorbs the aroma of refueling.
Fruit salad
Ingredients:
- orange juice or fresh lemon;
- apples;
- pears;
- fruits.
Preparation:
- On days when fruits are allowed, you can pamper with a salad;
- Here, fresh and/or lemon orange juice will serve as refueling;
- For this salad, apples or pears with fresh fruits are well suitable;
- Cut apples or pears with cubes, add berries and pour it all with fruit juice;
- It should be prepared at home, the purchased options usually contain sugar;
- The main thing: observe a gramma of the dish, no more than 200 g of fruits per meal.
Fish dishes
Roasted fish
Ingredients:
- low fat fish fillet;
- lemon juice;
- garlic;
- Black pepper.
Preparation:
- For this recipe you will need a low fat fish fillet;
- Put -in aluminum foil;
- Sprinkle lemon juice;
- Sprinkle with dry garlic and black pepper;
- You can put fresh rosemary on a fish on top, with it the dish will become more interesting;
- After adding all the spices, cover the fish with aluminum foil and seal (so that the fish remains juicy, because the juice will be inside);
- Bake in the oven, heated at 200 ° C for about 20 to 30 minutes, until the fish is 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 to 30 minutes;
- Fry in a hot pan with a spoonful of sunflower oil until the fish is fried and soft;
- When the fish prepare, place them on a plate and add 1 tablespoon of sesame seeds.
Output rules
- Get ready for a gradual output of the diet:It is believed that the exit of this diet should exceed the diet itself by duration.
- Eat in small portions:Do not stretch your stomach because modest nutrition during the diet, it compressed, this will allow you not to gain weight.
- Continue to follow the main rulesJapanese diet: Eat many vegetables, low fat meat.You can go into cereals like rice or sarracene wheat on a small portion diet.
- Do not start an exit of the dessert and candy diet- You risk losing all progress, but kilograms will only be added.Add your favorite products gradually in small portions.
Drink water at least 1.5-2 liters, this rule should be made all your life!
How many pounds can you lose?
Depending on the amount of overweight, you can lose 5 to 8 kg in two weeks.Women with 20 to 30 kg of overweight can get rid of at least 10 kg.
Despite the impressive results, it is not recommended to constantly adhere to this diet: it is low -crop and poor for nutrients, which means it can harm women's health.The skin, nails, teeth will deteriorate, the reproductive system and the gastrointestinal tract will suffer.The Japanese diet should not be repeated very often: once every six months, it will be ideal.
Against -indications
- You are in therapeutic nutrition, the doctor has recommended a diet for you.
- You have hypertension, gastrointestinal diseases, kidney or liver disease.
- You started to look at a diet and have weakness, dizziness, headache.If this condition lasts several days, it is recommended to finish the diet.
- You can't sit on a diet for breastfeeding women.