Japanese nutritionDespite his name, there is nothing to do with Japan.It is not possible to find the author of the diet - a dozen different versions roam on the Internet.However, this menu has found its effectiveness for a long time: some have lost itUp to 8 kg in a week.
The essence of the Japanese diet corresponds 1-2 weeks with the menu of small calories.The products are selected in such a way that the feeling of hunger is dull: the proteins in meat and fish saturate well, voluminous plant salads also quickly contribute to satiety.
Interestingly, some offer strict weight loss for a while, sticks that study Japanese literature and hear Japan's national music.There is a certain meaning in this area - one person eats slower with sticks than a spoon.Accordingly, saturation occurs faster, you will definitely not want to go to the addition!
Characteristics of Japanese nutrition
- Ready menu.You don't have to think about nutrition.
- Lack of salt.Salt bowls are forbidden, they can use spices and sauces without kore (e.g. soy sauce).
- Breakfast lack.On most days for breakfast you have to limit yourself to Black Americano or Espresso, sometimes rye toast is added.This rule contradicts what nutritionists recommend, however, enables you to achieve a quick result.
- 3 mealsare optimal instead of dietologists 5-6.
- You can cook vegetable salads of the permissible productsAnd they are available in a lot (without salt).
- You have to drink Americano or espresso every morningBut if you have this product intolerance, it can be replaced by tea: black or green.
- In the "Japanese" a hot drink is required every morning"He will give you strength and give you a feeling of hunger."
Products
| Allowed | Forbidden |
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Advantages and disadvantages
| Advantages | Defects |
| Fast weight loss.In a week alone in the Japanese, weight loss celebrates a loss of 5-7 kg.At the same time, the products are selected so that the weight does not return (if you observe the principles of a balanced diet). | Small calorie diet,Therefore, weakness, dizziness is possible.After these symptoms have occurred - if they don't stop, it is better to end the diet. |
| Hunger will torture you lessBecause the menu has a lot of protein, satisfactory products - meat and fish. | The diet is not sufficiently balancedWhen you watch it, take polyvitamins. |
| Available products.In the Japanese diet menu, simple vegetables and meat that you can find in every shop or even grow in the country. | Almost complete absence of carbohydrates,As a result - a low energy level, irritability. |
Diet rules
- Get ready to watch the diet the day before the start.If you refuse sweets and fat products, bake chicken breast in the oven in the evening, prepare a salad made of vegetables or delete vegetables.The transition to a diet is therefore easier.
- Drink at least 1.5 - 2 liters a day.Water will save you from a feeling of hunger that is inevitable for a Japanese diet.In addition, the rejection of water, although it helps you to lose weight faster, becomes dehydration and bad fountain.
- Difficult requirement of "Japanese":There are only certain products, in the volumes specified and at the right time.You cannot change in places or add new dishes.
Guy
- Seven -Day -Japanese Diet:
- The plus of nutrition: short, easier to transfer.
- Disadvantages: In a week it is not possible to significantly reduce the amount of fat in the body, but only excess water.
- Japanese diet for 13 days.The menu is accepted for the basic and most common type of nutrition.
- Japanese diet for 14 days.In contrast to Japanese nutrition for 13 days, there is another, additional day.This is the only difference, all other principles: both the hard menu and its order remain the same.
Menu
For 7 days
Detailed menu for 7 days in the table:
| day | Menu |
| Day 1 | Breakfast:Americano - coffee without milk, you also do not add a sugar Dinner:Cook a few eggs that are screwed in, scroll the Beijing cabbage salad, drink 1 cup of tomato juice. Dinner:Fish - steam or steam (250 g) |
| Day 2 | Breakfast:Drink Americano, eat a toast rye bread Dinner:Cook 250 g of fish, chop the cabbage salad Dinner:Cook 100 g beef, drink a glass with one percent kefir |
| Day 3 | Breakfast:Drink Americano, eat a cracker from rye bread Dinner:Eat the zucchini you have to fry with an oil drop Dinner:Cook a few eggs, cook beef (200 g), prepare a salad made of Chinese (Beijing) cabbage |
| Day 4 | Breakfast:Drink Americano or espresso without sugar Dinner:Eat a piece of cheese (15 g), cook 1 egg, cook 1 carrot (150-200 g). Dinner:Eat 2 small apples, you can sprinkle with cinnamon |
| Day 5 | Breakfast:Cooking - cooking and sprinkling with the juice of a lemon. Dinner:Cooking or cooking for a few fish (200 g), drink 1 cup of tomato juice (without sugar and salt in the composition or at home) Dinner:2 middle apples |
| Day 6 | Breakfast:Drink Americano Dinner:Cook your chicken (500 g), prepare a cabbage salad with olive oil Dinner:Chop the cabbage salad, cook a few eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Cook beef (200 g), eat fruits (to choose from apple, pear, orange) Dinner:Select the menu of a dinner from the past few days except the third day |
For 14 days
Detailed menu for 14 days in the table:
| day | Menu |
| Day 1 | Breakfast:Drink Americano Dinner:Cook a few eggs, chop a Beijing cabbage salad (without salt with a tablespoon of oil) and drink 1 cup of tomato juice.The juice is better to do it yourself or find tomato juice in the shop without adding salt and sugar. Dinner:Cook or cook a few fish (250 g) |
| Day 2 | Breakfast:Eat a toast rye bread (if there is no toaster - dry bread in the oven), drink Americano Dinner:Cook fish (200 g), chop the white cabbage salad Dinner:Cook beef (100 g) and drink a glass of kefir |
| Day 3 | Breakfast: Eat rye bread, drink Americano Dinner:Eat the zucchini you have to fry with an oil drop Dinner:Cook the beef, not salt (200 g), cook a screwed |
| Day 4 | Breakfast:Ruff medium -sized carrots sprinkle with the juice of a lemon on a rough grater. Dinner:Bake Fish (200 g), drink 1 cup of tomato juice (without salt and sugar in the composition, better home) Dinner: Eat 200 g fruit (for example a large apple) |
| Day 5 | Breakfast:Eat a small fresh carrot with the juice of a lemon Dinner:Cook fish (200 g), drink tomato juice - 1 cup (without salt and sugar in the composition, better home) Dinner:Eat 200 g of fruit |
| Day 6 | Breakfast:Drink Americano Dinner:Cook a chicken without salt (500 g), cut a salad carrot and cabbage Dinner:Grate a fresh carrot medium -sized, cook a few eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Cook beef without salt (200 g) Dinner:Choose the diet of a dinner from the past seven days |
| Day 8 | Breakfast:Drink Americano Dinner:Cook the chicken without salt (500 g), chop the cabbage salad Dinner:Make a fresh carrot salad, cook a shrunk couple of eggs |
| Day 9 | Breakfast:Pour fresh carrots on a rough grater, pour the juice of a lemon Dinner:Bake fish with spices (200 g), drink 1 cup of tomato juice (without salt and sugar better than homemade) Dinner:Eat 200 g of fruit |
| Day 10 | Breakfast: Drink Americano Dinner:Eat 50 g solid cheese, fresh carrots salad, weld 1 egg Dinner: Eat 200 g of fruit |
| Day 11 | Breakfast:Eat rye bread, drink Americano Dinner:Roast medium -sized zucchini - you can add spices on a small amount of oil Dinner:Cook beef (200 g), weld a few eggs, chop the cabbage salad |
| Day 12 | Breakfast:Eat a toast rye bread, drink an espresso diluted with water Dinner:Fry the fish (200 g), chop the white cabbage salad Dinner: Cook beef (100 g), drink a glass of kefir 1% fat |
| Day 13 | Breakfast:Drink Americano Dinner:Cook a screwed pair of eggs, cabbage, drink juice from tomatoes - 1 cup (look without sugar and salt in the composition, better home) Dinner:Cook the fish without salt (200 g) |
| Day 14 | Breakfast:Drink Americano Dinner:Fry the fish (200 g), chop the fresh cabbage salad Dinner:Cook the beef (200 g), drink 1 cup of kefir |
Recipes
Despite the fact that the Japanese diet includes a limited list of products, you can prepare the right delicious dishes for a variety of nutrition yourself.
Vegetable dishes
Fresh cabbage salad
Ingredients:
- 200-300 g Kohl;
- Olive oil;
- Lemon juice;
- Green.
Preparation:
- Finely chop the cabbage;
- Place it in a big plate, think of your hands - so that the cabbage gives juice and the salad becomes more tasty;
- For 300-400 grams of fresh cabbage you can add 1 tablespoon of oil: high-quality sunflower or olives;
- Salt cannot be added, but you can season the salad with black or red pepper and lemon juice.
- Such a salad becomes more tasty when fresh herbs are added: dill, parsley, coriander (or use the dried analogue of these herbs).
Kapser-Carrot salad
Ingredients:
- 200-300 g Kohl;
- Olive oil;
- Lemon juice;
- Carrot;
- Green.
Preparation:
- Kohl must be hacked;
- Edge with your hands;
- Add fresh carrots: rub it on a large grater;
- Add in cabbage;
- Season the salad with a mixture of peppers, butter and lemon juice.
Fresh Carrot Salad
Ingredients:
- 2-3 average carrots;
- Lemon juice;
- 1 tablespoon of olive or sunflower oil;
- Green.
Preparation:
- Grate 2-3 average carrots on a rough grater;
- Add lemon juice, 1 tablespoon of olive or sunflower oil;
- Fresh herbs, especially the basil and the coriander;
- You can add mint so that the salad tastes more.
Kocher carotta salad "Macressan"
Ingredients:
- 1 carrots;
- 1 tablespoon of vegetable oil;
- Lemon juice;
- Spices "Hops Sunels" and fresh coriander.
Preparation:
- Cooking carrots;
- Cut it into quarters or large cubes;
- Prepare a refuel: 1 tablespoon of vegetable oil, lemon juice, spices "Hopfensunels" and fresh coriander;
- Mix everything.
Steamed cabbage
Ingredients:
- 300-400 g white cabbage;
- 1 tablespoon of vegetable oil.
Preparation:
- Classic recipe for steamed cabbage - it is replaced by cooked cabbage.
- 300-400 grams of fresh white chop and remember that the cabbage gives juice;
- Warm a deep pan over medium heat;
- Pour 1 tablespoon of vegetable oil there;
- Place the cabbage on a hot pan, close the lid, but do not forget to stir;
- If the cabbage is slightly fried, add 1-2 cups of hot water into the pan.
- After cooking water, reduce the fire to a small one;
- Tot up under the lid for another 10-20 minutes until the cabbage becomes soft.
Beijing cabbage salad "in Japanese"
Ingredients:
- Beijing cabbage;
- 1 el.l.Vegetable or olive oil;
- Soy sauce;
- 1 TSP, L seed sesame;
- Dried ginger.
Preparation:
- In order to really breathe in the spirit of Japan, try to prepare this salad for those days on which the cabbage of Beijing (sometimes also called Chinese);
- Cut the cabbage into thin strips, put it in a deep plate;
- Prepare a refuel: 1 tablespoon of vegetable or olive oil, soy sauce, 1 teaspoon of sesame seeds, dried ginger (or finely chopped, approximately 1/3-1/2 tl);
- Beat the refueling with a whisk to get a homogeneous sauce;
- Add the salad sauce, mix well;
- Such a salad becomes even more tasty the next day when cabbage absorbs the aroma of refueling.
Fruit salad
Ingredients:
- Juice made of fresh orange or lemon;
- Apples;
- Pears;
- Berries.
Preparation:
- On the days when fruits are allowed, you can spoil yourself with such a salad.
- Here the juice of fresh orange and/or lemon serves as refueling;
- Apple or pears with fresh berries are well suited for this salad;
- Cut apples or pears with dice, add berries and pour all of this with fruit juice.
- It has to be prepared at home, purchased options often contain sugar.
- The main thing: observing a gramma of the court, no more than 200 g fruits per meal.
Fish dishes
Baked fish
Ingredients:
- Filet from low -fat fish;
- Lemon juice;
- Garlic;
- Black ground pepper.
Preparation:
- You need a fat -doctor fish fillet for this recipe.
- Set it in foil;
- Sprinkle lemon juice;
- Sprinkle with dry garlic and black pepper;
- You can put fresh rosemary on a fish so that the dish becomes more interesting.
- After adding all the spices, cover the fish with foil and seal (so the fish remains juicy because the juice will be inside).
- Bake in the oven, heated for about 20 to 30 minutes to 200 ° C until the fish becomes soft.
Fried fish in soy sauce
Ingredients:
- Fish fillet;
- Sunflower oil;
- 1 spoon of sesame seeds.
Preparation:
- Cut the fish into large pieces;
- Pour soy sauce so that it covers the fish a little;
- Depart 20-30 minutes;
- Fry sunflower oil in a hot pan with a spoon until the fish fried and soft;
- When fishing pieces prepare, put them on a plate and add 1 spoonful of sesame seeds.
End
- Get ready for a gradual exit from the diet:It is believed that the way out of this diet should exceed nutrition itself through the long term.
- Eat in small portions:Do not stretch the stomach because a modest diet was compressed during nutrition.This cannot gain weight.
- Follow the most important rulesJapanese diet: eat a lot of vegetables, low -fat meat.You can enter grain such as rice or buckwheat in small portions in a diet.
- Do not start a way out of diet from desserts and pastries- You risk losing all progress, but kilograms are only added.Gradually add your favorite products to small portions.
Drink water at least 1.5-2 liters, this rule should be kept all your life!
How many kilograms can you lose?
Depending on the amount of overweight, you can lose from 5 to 8 kg in two weeks.Women with 20 to 30 kilograms of overweight can get rid of at least 10 kilograms.
Despite the impressive results, it is not recommended to constantly stick to this diet: it is low California and poor for nutrients, which means that it can damage women's health.The skin, nails, teeth worsen, the reproductive system and the stomach tract suffer.The Japanese diet should not be repeated too often: once every six months it is optimal.
Contraindications
- You have a therapeutic diet, the doctor has recommended a diet for you.
- You have high blood pressure, stomach -intestine diseases, kidney or liver diseases.
- You have started to watch a diet and you have weakness, dizziness and headache.If this condition takes several days, it is recommended to end the diet.
- You cannot use diet for pregnant women who breastfeed.