As you know, Japanese women have always been famous for their magnificent slim figure. It is extremely rare that some of the representatives of the weaker sex of the Land of the Rising Sun suffer from obesity.
Rules and principles of the Japanese diet, their effectiveness
The whole secret of the ideal figure of Japanese women lies in the diet, or rather, the use of low-calorie foods, the absence of fast food in the diet, an abundance of sweets and baked goods.
Japanese diet, recipes, dishes, which have become of interest to most women in the world, provide amazing 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 well tolerated by the body, only the first two days are heavy;
- The diet is quite rigid as the diet not only specifies dishes but also portion sizes;
- toxins and excess fluid are removed from the body;
- Positive effect on digestion;
The Japanese diet has its disadvantages:
- Due to the low calorie content, a woman can easily break out in the initial period;
- Requires taking additional vitamins;
- Mandatory consumption of coffee;
The Japanese diet is not just for women. Men who want to get rid of excess weight can also use this effective weight loss method. The technology itself was developed over a long period of time and tested by specialists.
It was developed for 14 days, since this period is enough for the body to restructure. To save the results for up to 3 years, it is enough to follow the basic prescriptions of nutritionists and their advice.
It is important to know that only careful compliance with all regulations will bring the expected results. The Japanese diet, recipes, dishes and recommended foods must be followed to the smallest detail.
The main rules for applying the diet are:
- While cookingonly recommended products should be used;
- Change forbiddenDiet days in places: on the fifth day you need to eat only those dishes that are prescribed for that day.
- must followfor the consumption of large volumes of clean water;
- Strictit is forbidden to consume simple carbohydrates for every 14 days;
- Alloweddrink morning coffee without sugar;
- fishesYou can't just eat cooked;
- Permittedconsumption of cabbage and other vegetables;
- While cookingBeef remains a priority, although it is permissible to use skinless chicken;
- No restrictionsabout the use of cereals, mostly rice, legumes.
The main principle of the Japanese diet is to speed up and optimize the metabolism in the body of a person who wants to lose weight. This diet has nothing in common with the cuisine of the Land of the Rising Sun. It is intended for people who do not have chronic diseases, and there are some contraindications when using such a diet.
Its use is prohibited:
- personswho suffer from chronic diseases (diabetes, cardiovascular problems, kidney, liver, stomach disorders);
- Pregnantand Nursing;
- For female peopleduring the period of endocrine restructuring of the body, namely, during menopause and after abortion, miscarriage;
- personswho play sports or are actively physically active.
The Japanese diet has lists of allowed and forbidden foods.
Allowed fruits are:
- apples,
- pears,
- plums,
- Kiwi,
- citrus fruits (except lemon),
- Plum,
- Sweet cherry.
You can not eat bananas, grapes, persimmons and lemons. The use of pastries is strictly forbidden, with the exception of rye and bran crackers.
The list of approved products includes:
- Fresh vegetables;
- tomato juice;
- Vegetable crude oil, preferably first pressing;
- kefir or yogurt, preferably homemade of course;
- beef, chicken, fish fillet, preferably fresh, not frozen;
- chicken or quail eggs;
- Black coffee;
- Pure loose tea with no additives or flavors;
- Non-carbonated water.
Nutrient Distribution in the Japanese Diet
The most high-calorie products of this diet are chicken eggs, meat and dairy products. Spent carbohydrates are presented in breadcrumbs, in some vegetables, and fats - in unrefined vegetable oil. Olive oil is best used in the Japanese diet for dressing salads or in cooking.
Some days there is no restriction on the consumption of fruit and vegetables. These foods are high in fiber, which is good for your stomach and intestines.
During the diet, it is better to use non-carbonated water, boiled in the amount of up to 2 liters per day. In addition, you can enjoy tea and coffee: coffee - natural instant or in grains, tea - without flavors. Everything high quality. Green tea plays an important role in the Japanese diet. It contains large reserves of proteins, it contains antioxidants.
The Japanese diet is designed to speed up the metabolic process. It completely excludes the use of salt in the first few days and allows its use in the last few days.
It must be remembered that the Japanese diet is not balanced, and its use preferably lasts no more than two weeks.
sample menu
| Day | morning | dinner | evening |
|---|---|---|---|
| one | Unsweetened organic coffee |
|
fish in any form |
| 2 | Unsweetened natural coffee and crackers |
|
|
| 3 | Unsweetened natural coffee and crackers | Zucchini fried in oil |
|
| four | Unsweetened organic coffee |
|
fruit |
| 5 | carrot | fish in any form | fruit |
| 6 | Unsweetened organic coffee |
|
|
| 7 | tea without sugar |
|
All dinner options except Day 3 |
| eight | Unsweetened organic coffee |
|
|
| 9 | carrot |
|
fruits are different |
| ten | Unsweetened organic coffee |
|
fruits are different |
| eleven | Unsweetened natural coffee and crackers | Zucchini fried in oil |
|
| 12 | Unsweetened natural coffee and crackers |
|
|
| 13 | Unsweetened organic coffee |
|
fish in any form |
| fourteen | Coffee without sugar, you can use cream |
|
|
The menu shown in the table is an example. It should be noted that the Japanese diet is quite complex, so when following it, it is necessary to take into account the general condition of a person.
If a person who is on a diet feels unwell or weak, then it is not worth continuing to lose weight.
Japanese Diet Recipes
breakfast options
Version 1 -Natural unsweetened coffee
Option 2 -herbal tea
Option 3 -fresh carrot salad
Take a large carrot and grate it on a medium grater. Dress the salad with lemon juice and vegetable oil (preferably olive oil). Salting the salad or adding sugar is not necessary.
Dinner options
The lunch of the Japanese diet involves the use of meat dishes and salads.
Version 1 -Fried zucchini
We take a large fresh zucchini, cut it crosswise into small circles, without adding salt.
Pour unrefined vegetable oil into the pan and wait for the pan to heat up. Fry the zucchini on both sides until golden brown.
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 them into small strips. Cut into small pieces peppers, eggplant.
Preheat the oven to 180°. We put a portion of fish in foil, sprinkle with lemon juice, put greens on the fish, close the foil and put in the oven for 30 minutes.
Option 3 -chicken diet
Remove the skin from the chicken thighs or the whole carcass. Rinse the skinned chicken and cover completely with clear water, bring to the boil. After the water with the chicken boils, it is necessary to drain the first broth. Then pour the meat again with water and cook. You have to cook the chicken until it's done. Adding salt and spices is not necessary.
Dinner options
Version 1 -coleslaw
Divide the head of white or Peking cabbage in two. Boil a portion a little. Finely chop and squeeze both parts.
Dress the salad with olive or sesame oil.
Option 2 -fruit salad
Wash and peel the apple, orange and kiwi. Cut everything into medium-sized cubes, mix and drizzle with lemon juice.
Option 3 -Tilapia stew
Peel a portion of tilapia fish and rinse under water. Put a portion of fish in a deep pan and pour water up to half the carcass. Simmer the fish over low heat with a lid for 10 minutes. Then you need to throw lavrushka and a bunch of peppercorns in the bowl. Adding salt is forbidden. Replace salt with lemon juice. Then simmer the fish until cooked.
Japanese Diet Meat Recipes
Among many women, the Japanese diet has prevailed, the recipes and dishes of which differ from others in their low calorie content and lack of salt.
It is necessary to fully adhere to the diet and eat only the provided dishes. On certain days you can eat turkey, chicken and beef during weight loss. Here are a few recipes that 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 the minced meat, you can add chopped onions and spices to taste. It is not necessary to salt minced meat.
In a separate saucepan, water must be boiled and poured a few drops of vegetable oil. In the ready boiling water you need to throw small meatballs and cook for 20 minutes. Finished meatballs can be sprinkled with parsley or herbs.
Chicken cutlets in the oven
Take 500g of chicken fillet and cut into small cubes no larger than 1cm. Mix the resulting mass with grated rosemary, carrots, onions and eggs. Form small meatballs from the minced meat and place in a foil boat. It is important to make such a boat so that the fillet juice in the oven does not run down the sides.
It is better to cover the cutlets with foil and put them on top so as not to bake the product. Cook the dish in the preheated oven for 30 minutes.
How to cook fish. recipes
In the Japanese diet, fish is a fairly common staple. It is better to cook or bake it in the oven, although using a fried product is not prohibited. The only rule when preparing a dish is the absence of salt, spices for fish and spices are not forbidden.
Baked trout
Fresh fish should be cleaned, cut into portions, washed and dried. After the fish fillet has dried a little, it must be rubbed with spices and spices. To enhance the flavor, pour lemon juice over the fish. In the fish you can put greens or chopped onions.
Before placing the product in a preheated oven, it must be laid out in foil and secured at the edges so that the fish juice does not spill. When the oven is heated to 190 °, put the foil with the fish in it and cook for 30 minutes.
Cooking vegetables and fruits. recipes
Vegetables and fruits can be eaten independently, regardless of the quantity. In addition, they can become ingredients in simple delicious recipes.
Baked Apples
The fruit must be cut into large slices and sprinkled with cinnamon. Apples can be baked in the oven or in the microwave. To do this, cut slices must be placed in a suitable dish and put in an oven preheated to 180 °. Bake apples for 15 minutes.
Crispy cabbage in an egg
Cut the cauliflower into small portions and add any spices except salt. Whisk the egg in a separate bowl. Each piece of cauliflower must be dipped in an egg and fried in vegetable oil in a pan over low heat.
Are snacks possible in the Japanese diet? What can you snack on?
Snacks during the Japanese diet are acceptable. But undesirable. With a strong feeling of hunger, it is enough to drink a glass of water, green tea or strong coffee.
Leaving the Japanese diet. dishes recipes
When the Japanese diet comes to an end, it is necessary to find another ideal way out. All measures must be taken to save the result.
It is important not to immediately switch to your usual diet, otherwise everything will end badly: you can not only gain the lost weight, but also overdo it with the correction.
The main principles of quitting the diet are:
- introduce productsYou should gradually expand your usual diet, slightly increasing calories and balancing the ratio of proteins, fats and carbohydrates.
- release periodmust be at least 14 days;
- CrowdProtein foods cannot be reduced;
- dinner and lunchin the first days of the exit it is better to stick to the same diet as in the diet, adding dishes to breakfast;
- ContinueLimit your use of salt.
To expand your breakfast options, a few recipes can come in handy.
Omelet with vegetables
Beat 2 eggs and add 50 g of milk to the mixture. Preheat the pan and fry a small half of the peppers cut into 1 cm squares in vegetable oil. Crack the eggs into the pan and cover with a lid. Reduce the fire on the stove 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 finely chopped green onions and herbs.
Also, the way out of the Japanese diet is divided into several stages. Experts recommend introducing any high-calorie product in small amounts to give the body time to recover. The longer you watch the outcome, the better and stronger the result will be.