Japanese diet detailed menu, Japanese diet which food, Japanese diet how many days, Japanese examples of diet breakfast, Japanese examples of diet lunch, examples of Japanese diet dinner.
In the spring, in every office in the country, women at lunch share diet secrets that are sure to help.
The main advantages of the Japanese diet for the inhabitants of our country were its relative availability and duration. No complex and expensive ingredients, just two weeks of restrictions - and now you're showing off in jeans you've never buttoned before. But to become a great geisha, you must strictly follow the menu.
Briefly about the main thing
The duration of the diet is 14 days. This is a low-calorie protein menu, you can practice such a diet no more than 2 times a year. The average result of the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, nursing mothers, those with gastritis and ulcers, as well as for people with liver, kidney and cardiac disorders. Before starting a diet, you should consult your doctor.
Original or speculation?
There will be no exotics - all products allowed in the Japanese diet have long been known to us. This is a definite plus, because the risk of allergies is minimized, and the necessary ingredients for cooking can be bought in any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented in a clinic in Tokyo, according to others, the name was inspired by the simplicity and clear diet plan, which gives the expected inspiring result (quite the Japanese way: follow the rules, try your best and you will be rewarded).
The Japanese diet is popular all over the world, it is characterized by moderation in the composition and caloric content of permitted foods, which also makes it associated with the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is convinced that the youth and longevity of her compatriots allow her to keep a relatively small amount of carbohydrates in the daily menu and a small portion size.
According to Moriyama, the Japanese consume an average of 25% fewer calories than residents of any other country. In Japan, for example, it is not common to eat chips, chocolate, sweets, and the Japanese mostly learned about butter only at the beginning of the twentieth century from Europeans and still treat it with suspicion. That is, the choice of healthy food in moderate quantities is a national characteristic of Japanese culture. And the Japanese 14-day diet fully meets this requirement, despite the formal differences with the usual diet of ordinary residents of the Pacific country.
"Samurai" rules of Japanese diet
The main satiating substance in the diet are proteins obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and part of the allowed vegetables, fats are in olive oil, which is allowed to be used for cooking and salad dressing, as well as in meat and fish.
Fiber is found in abundance in vegetables and fruits, the amount of which is not even regulated on certain days of the diet, so the stomach will probably do its job well. Coffee and green tea not only give you energy, but also contain healthy antioxidants (which is why it is important to choose high-quality tea and coffee, always natural, without flavors and additives).
However, such a diet still cannot be called balanced, and following it for more than two weeks is dangerous for health. But even in these 14 days, your body can react badly to reducing the amount of carbohydrates on the menu: in this case, you will feel pain in the body, weakness and headache. Then you have to smoothly leave the strict menu and consult a doctor.
The drinking regime on the Japanese diet is particularly important. Drink plenty of clean still water at room temperature not only to help your stomach feel full, but also to ensure the elimination of processed animal proteins.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot confuse the days and replace some products with others, even similar ones, at will. The only exception can be, perhaps, only morning coffee - it can be replaced with a cup of green tea without sugar. It is recommended to refuse salt during the entire period of the diet, but if this prohibition is critical for your palate, add salt to food minimally.
A small number of meals a day (only three instead of the healthier 5-6) and no snacks can also be difficult on a Japanese diet, be prepared for this. Have dinner at least a couple of hours before going to bed, and start the morning with a glass of water on an empty stomach - it's good for the metabolism and allows you to better tolerate the lack of breakfast.
Since the Japanese diet is strict, it is highly undesirable to enter it from the bay. If you decide to lose weight on such a menu, prepare yourself mentally and prepare your body, at least a few days before the start of the diet, giving up sweets, fast food and reducing the usual portion size.
14-day Japanese diet shopping list
- Coffee beans or ground - 1 pack
- Green tea of your favorite variety (without additives and flavors) - 1 pack
- Fresh chicken eggs - 2 dozen
- Sea fish fillet - 2 kg
- Lean beef, fillet - 1 kg
- Chicken fillet - 1 kg
- Extra virgin olive oil - 500 ml
- White cabbage - 2 forks of medium size
- Fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg in total
- Fruit (except bananas and grapes) - 1 kg in total
- Tomato juice - 1 l
- Kefir - 1 l
- Lemon - 2 pcs.
Endurance menu
The composition of the Japanese diet is often compared to the "chemical diet" - a meal plan designed by the American doctor Osama Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet takes advantage of the effect of drastically reducing carbohydrate intake while increasing protein. As a result, the chemistry of metabolic processes in the body is restored, accumulated fat is quickly burned, and strengthened muscles prevent the formation of new ones.
No changes are allowed in the schedule and way of eating on the Japanese diet. If you want to achieve the result, you must strictly adhere to the diet schedule.
The first day
Breakfast: coffee without sugar and milk.
Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish.
Other day
Breakfast: a slice of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 g of boiled beef and a glass of yogurt.
Third day
Breakfast: a slice of rye bread dried in a toaster, or an unleavened biscuit without additives, coffee without sugar.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
The fourth day
Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
The fifth day
Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Sixth day
Breakfast: coffee without sugar.
Lunch: unsalted boiled chicken (500 g) with a salad of fresh cabbage and carrots in vegetable oil.
Dinner: a small fresh carrot and 2 boiled eggs.
The seventh day
Breakfast: green tea.
Lunch: 200 g unsalted boiled beef.
Dinner: 200 g of fruit or 200 g of boiled or fried fish, or 2 eggs with fresh carrots in vegetable oil, or boiled beef and 1 glass of kefir.
the eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.
The ninth day
Breakfast: medium carrots with lemon juice.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
the tenth day
Breakfast: coffee without sugar.
Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 g of any fruit.
The eleventh day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
Twelfth day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g of boiled unsalted beef and a glass of kefir.
Thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish in vegetable oil.
the fourteenth day
Breakfast: coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g of boiled beef, a glass of yogurt.
It is believed that such a diet is one of the longest-lasting, and the result of it can last up to three years. But, of course, sleep will remain elusive if you start overeating after lifting restrictions.
Fast does not mean good
It should be noted that among experts there is also an opinion that children who have a name usually do not work, and even harm. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and a cardinal hypocaloric diet in itself leads to breakdowns and can even cause depression. The fact is that a person begins to scold himself for weakness, but in fact his diet was simply unbalanced.
"Extremely low-calorie diets, starvation, for which a person is not ready, are used here. Therefore, extreme methods are effective only in the initial phase, but then there will be a breakdown - and the weight will return with a vengeance, says the expert.
The nutritionist also explains that for most people, long breaks between main meals, such as skipping breakfast, will lead to overeating at dinner.
- Do not try to lose weight - in general, you must forget this phrase, because you are trying - from the word "torture", and losing weight - from the word "bad". This does not set us up for positive weight loss, concludes the nutritionist. Irina advises us to think that by restricting without fanaticism, we first of all make ourselves healthier.