The Japanese enjoy one of the longest life cycles in the world, partly because their traditional diet consists of fresh, unprocessed foods. They also treat food differently than people from other countries. For example, in Okinawa there is the practice of "hara hachi bu, " or the 8/10 principle: you leave the table when you feel 80% full.
diet rules
They use the same word, Gohan, to mean a mixture of cooked rice and flour. Food without rice is no food at all. Cooked white rice is low in calories, low in fat, and surprisingly high in protein at over 4 grams per cup. Brown rice contains more protein than white rice and is a good source of heart-healthy fiber.
Rice is the main source of carbohydrates while fish is the main source of protein. The average Japanese eats 154 pounds of fish a year. Normally, a cold and a warm fish dish is served with every meal. Seafood is an excellent source of nutrients.
Many Japanese dishes contain soy. Almost all dishes, sauces and marinades contain fermented soy sauce as a spice. Tofu, which is made from soy, also goes into the famous miso soup. Regular tofu is very high in protein and low in calories. A stick of firm tofu has over 50 calories and 5. 8 grams of protein.
The Japanese pride themselves on eating a varied and nutritious diet. Students are encouraged to eat at least 30 foods per day. Fresh fruits and vegetables, including mushrooms, bamboo shoots, mangoes and watercress, are readily available in the markets and contribute to a varied diet.
Breakfast – in the west it often consists of fried foods, toast and jam, sweet croissants, sweet muesli or nothing at all! And in the Land of the Rising Sun, a typical breakfast consists of soup, salad, or rice balls (onigiri) wrapped in seaweed stuffed with tuna.
When they say desserts, the Japanese don't think of high-carb biscuit cakes. For her, the best dessert is fresh fruit and berries - watermelon, persimmon, strawberries.
All of this allows Japanese women to live up to 83 years on average while remaining young and slim.
What is the Japanese diet
The technique described in this article is not based on the classic Japanese cuisine, rich in fiber and vitamins, but on more water, tea, coffee, vegetables, cheese, fish and meat.
The Japanese diet for 14 days immediately won the love of many women and men. This is a strict weight loss technique, but it is not based solely on a low-calorie menu.
"Japanese" gives an excellent result - minus 7-9 kg. For this reason, the "Japanese" is considered extreme, since a person eats less than 1000 kcal per day, and if you feel any discomfort, then the diet must be urgently stopped.
Doctors recommend following such a diet no more than twice a year, as it can disrupt metabolism.
Who is the Japanese diet for?
Both men and women who have no health problems and do not engage in heavy physical labor can try the "Japanese". The diet is quite poor and does not provide the required amount of energy. Also suitable for those who do not want to spend a lot of time and money on finding and buying products - they spend no more than 3 thousand rubles on this, and the products are very affordable.
Mental attitude to nutrition
The diet proposed by the leading clinics in Japan for 14 days is quite harsh, and it is undesirable to take it without preparation. If you decide to lose weight in this way, then set yourself up mentally - gain strength and patience, prepare motivating pictures and photos. Also, prepare your body so that consuming the Japanese diet will not cause too much stress. Give up sugar and junk food and gradually reduce portion size.
Japanese diet for 14 days
To achieve the desired result, you must clearly follow the five basic rules of "Japanese":
- You must eat strictly according to the menu. You cannot change days or meals in places. Fresh vegetables without oil can be consumed without restrictions.
- Observe the drinking regime. All nutritionists recommend drinking at least 2 liters of filtered clean water at room temperature, depending on your weight. You can download a special program to your phone that will remind you to drink water.
- At the time of observing the "Japanese" it is necessary to take vitamins. Choose a vitamin-mineral complex for your hair, nails and skin and keep your tone and good mood.
- For this period it is necessary to forget about heavy physical exertion and sports training. You can do light exercises or stretches.
- The Japanese diet only consists of three meals a day. Snacks are prohibited.
- Eliminate all spices and seasonings.
- exclude alcohol.
Food for the Japanese diet
Permitted:
- Beef;
- chicken breast or fillet;
- Sea fish;
- coffee (preferably grain);
- green tea classic;
- vegetable fat;
- eggs;
- fresh fruits and vegetables, bananas and grapes are prohibited;
- low fat dairy products;
- low-fat and unsalted hard cheeses;
- tomato juice without salt;
- silent Waters.
menu
Be sure to drink a 250ml cup of black coffee or tea in the morning – green or black, cold or hot. Sugar and milk are forbidden! You can add cardamom. It adds a tangy flavor to your drink. For breakfast it is allowed to take 1 rye bread or crackers with raisins or a simple biscuit.
Lunch (we take a serving no more than 250-300 grams). The menu is organized by day of the week. The number indicates whether the first or second week of weight loss is approaching.
- Steamed perch fillet (Monday 1 of the week)
- Cucumber and cabbage salad with a squeeze of lemon juice (Tuesday of week 1)
- Salad Ministry of Emergency Situations (carrots with a clove of garlic + beets) (Wednesday 1 week)
- Romaine lettuce or rocket with olive oil, boiled beef (Thursday of the 1st week)
- 3 large fresh or boiled carrotsegg whites (Friday 1)
- Zucchini slices fried in butter (Saturday 1)
- Saithe stew without oil + coleslaw with cucumber (Sunday 1)
- Stew (onions and cabbage with some lean beef). (Monday 2)
- Salad Brush (Beets, Carrots, Cabbage) (Tuesday 2)
- Tomato and basil salad, steamed cod fillet (Wednesday 2)
- Salad with cucumber and celery + boiled skinless chicken breast (Thursday 2)
- Algae, carrot and beetroot salad + pike fillet (Friday, 2nd)
- On Saturday and Sunday we repeat the week 1 diet.
Dinner (we take a serving no more than 250-300 grams). The menu is organized by day of the week. The number indicates whether the first or
Second week of weight loss:
- Low-fat quark, 1 pear (Monday 1 of the week)
- Braised Spinach (Tuesday of week 1)
- "Riviera" salad (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
- Algae salad + apple and plum (Thursday 1 week)
- 2 medium apples or large grapefruit (Friday week 1)
- A glass of low-fat kefir or yogurt (Saturday 1 of the week)
- 1 egg white, 3 large carrots (Sunday 1 of the week)
- Beet salad with cheese (Monday 2 weeks)
- Boiled cauliflower (Tuesday 2 weeks)
- A glass of kefir, 2 eggs (Wednesday 2 weeks)
- 200 g grilled beef (Wednesday 3 weeks)
- Boiled or steamed fish (hake, saithe, cod) (Thursday of the 1st week)
- On Friday, Saturday and Sunday of the second week we eat all the dinners from the first seven days.
Japanese Green Tea Diet
This is one of the Japanese weight loss methods. You can use the Japanese diet menu described above, just replace the coffee with green tea.
It is recommended to drink green tea in the morning, before lunch and in the evening, drinking at least 1 liter per day. Tea can be drunk both hot and cold.
Classic green tea, although not so bright in taste, performs very important functions for the body:
- Helps speed up metabolism and burn fat faster.
- Contains antioxidants. We all need a good daily dose of antioxidants - these are wonderful molecules that help cleanse the body. Due to its natural fermentation process, green tea is rich in natural antioxidants and flavonoids that kill free radicals.
- Green tea helps lower cholesterol and blood pressure.
- Green tea also has a calming effect. Theanine, an amino acid found in green tea leaves, helps you relax and manage stress. According to researchers, theanine helps reduce anxiety.
Get off the diet
This wonderful diet allows you to keep the result for a long time. But at the same time, you must follow the principles to get off this miracle diet. Do not add more than 1 product per day to each meal for the next two weeks. Replace bread with healthy breads. Salt and sugar can be gradually introduced by literally one milligram per day. Continue to follow a strict drinking regime. You can eat dried fruits, oatmeal, durum wheat spaghetti.
Results
Reviews on all beauty, health and weight loss websites, blogs and forums are the most enthusiastic! Depending on the initial weight and the strictness of the diet, the number of kilograms that you lose when you lose weight varies. Of course, the higher the weight, the greater the chances of burning more kilograms in such a short time "Japanese".
This technique is also designed to encourage you to gradually rethink your diet in favor of a healthy one, and if you continue to follow the principles of proper nutrition + combine some sports, then success is guaranteed!
contraindications
Pregnancy. Trying to keep fit with this diet from the land of the rising sun is strictly forbidden. The body is remodeled during pregnancy and above all needs such important vitamins as A, E, D, C, B1, B6, B12. If a woman decides to follow a diet during pregnancy, she should definitely consult her doctor. You can simply refuse fatty foods and sweets and, if possible, move more, eat often, but gradually.
lactation. During lactation, a woman needs to monitor whether the products on her table comply with the principles of proper nutrition. Diets during this period are undesirable. In addition, many foods that are allowed during the "Japanese woman" can become a strong allergen for a nursing mother and baby (citrus fruits, certain vegetables).
This method of losing weight is forbidden to people suffering from gastritis, ulcers, heart disease, liver and kidney diseases.
Hormonal changes in the body (menopause, abortion).