The chic figures of most Japanese women can only be envied. And Asian ladies can keep themselves in amazing shape with a special nutrition system. Anyone can stick to it, and therefore today the Japanese diet has become popular in Russia.
Material Content:
The basic principles of the Japanese diet
The main principle of the discussed nutrition system is the use of exclusively healthy low-calorie foods. There should be no burgers, smoked meats, an abundance of sweets and bakery products on the menu. The main objective of the diet is to accelerate and optimize the metabolism in the body of a person who wants to lose weight.
It must be remembered that the diet is designed exclusively for people without any chronic diseases. But both men and women can stick to it.
To achieve an excellent result, each losing weight needs to follow the following rules:
- when cooking use exclusively permitted products - no concessions;
- strictly follow a diet without changing days;
- for the entire period of weight loss by the Japanese method, categorically refuse simple carbohydrates;
- strictly control the use of water - there should be a lot of it daily;
- Be sure to drink coffee, but without sugar;
- eat fish exclusively in boiled form;
- eat vegetables only in raw / boiled / stewed / baked form;
- try to choose beef from meat, poultry without skin is also allowed.
Losing weight are allowed to eat and various cereals, legumes. The basis of the diet is to make rice.
There is a widespread belief that the original version of the Japanese diet involves the use of sushi / rolls / miso soup and other similar treats. In fact, the diet in question is not based on Asian dishes at all.
Recommended and Prohibited Products
On a Japanese diet, it is recommended to eat a large number of fruits, and best of all in raw form. But you can also bake them. For example, an apple with cinnamon and orange cooked in the oven will be a great dessert option. But the use of persimmons, grapes, lemon and bananas will have to be abandoned.
It is strictly forbidden to eat flour. If a woman "breaks" in the process and treats herself to a piece of bun, the diet will have to start anew. The list of allowed products includes only bran / rye crackers.
You can eat any vegetables, even cabbage in all forms and potatoes. But the amount of the latter should be limited. For example, you can bake yourself an average potato for dinner and eat it without a peel with a fresh cucumber.
Black coffee is allowed and even required, you can use unrefined unrefined oil, loose leaf tea, juice from tomatoes, beef, chicken, fish fillet (preferably fresh, and not after defrosting), eggs (including quail), yogurt and kefir , cereals, legumes.
Very important in the Japanese diet is high-quality green tea. It should be large-leafed without flavors and other unhealthy additives. Such a drink contains a large amount of antioxidants.
Detailed menu for 7 and 14 days
It is important to remember that the Japanese food system is not balanced. Therefore, you can not stick to it for a long amount of time. The maximum period is 14 days, but the most popular option is the Japanese diet for 7 days. During this time, it is possible to get rid of several extra kilos at once and you don’t have to torture yourself with culinary restrictions for too long.
The diet menu turned out to be scarce, but the result is worth it. To cope with severe attacks of hunger in the process will help water without sugar and gas. You just need to take a couple of sips every time you are hungry.
The menu of the Japanese diet is the same for 14 days and for 7 days. It’s just that in the first version it needs to be adhered to the very end, and in the second - to stop in the middle.
The proposed diet every day can not be changed to your liking, it will have to strictly follow:
- Natural high-quality coffee without sweeteners for breakfast, boiled eggs in an amount of 2 pcs. + a portion of boiled cauliflower and tomato juice for lunch, any kind of fish for dinner.
- Coffee with crackers, fish with raw vegetables and canned beans, boiled beef and a glass of kefir.
- Coffee with crackers, slices of zucchini / zucchini with rice, fried without butter, 2 boiled eggs + beef cooked in foil + Peking salad.
- Coffee, 3 pcs. boiled carrots + 30 g of any cooked cereals and 20-25 g of hard cheese, fruit plate.
- Raw / boiled carrots, any kind of fish, fruits (1-2 servings).
- Coffee, cooked beef and fruit, a salad of raw carrots with butter and kefir.
- Tea without any sweeteners, cooked beef and fruit plate, any of the options for dinner is higher (except the third day).
- Coffee, carrot, celery and greens salad + chicken fillet (half), 2 eggs cooked in advance and a coleslaw with butter.
- Boiled carrots, a serving of fish with boiled rice and a glass of tomato juice, a fruit plate.
- Coffee, boiled carrots (3 pcs.) + 1/3 grilled chicken breast, and a small piece of hard cheese, a variety of fruits.
- Coffee with crackers, fried slices of zucchini / zucchini, boiled meat with eggs and vegetables.
- Coffee with cracker, 2 boiled eggs with a portion of baked (any!) Cabbage + a glass of tomato juice, fish in any form.
- Coffee, cabbage stewed with beans + a glass of tomato juice, fish with vegetables in any form.
- Coffee with a small serving of cream, a vegetable salad with a serving of poultry, grilled beef and yogurt.
In general, it is impossible to change the proposed power system. But it is allowed, for example, to replace a portion of meat with poultry or kefir with yogurt.
It is worth composing a recommended menu in the form of a table and hang it on the refrigerator. This will allow you to visually see your daily diet and not depart from the correct plan.
Original cooking recipes
A variety of diet recipes will help to make your menu more interesting and at the same time not violate the rules of the new food system.
Fried zucchini.
The treat turns out to be both hearty and tasty.
Ingredients:
- squash / zucchini - 1 small;
- unrefined oil - a small amount.
Cooking:
- Wash vegetables thoroughly.
- Cut into circles. If the zucchini is young, you can leave the peel on it.
- In hot oil, fry the resulting pieces on both sides.
On the slices of vegetables should appear rosy appetizing crust. You do not need to salt the dish.
Fish with vegetables in foil.
According to this recipe, you will get a full-fledged nutritious dinner, which will help to forget for a short time about the strictness of the diet.
Ingredients:
- the carcass of any fish - 1 pc.;
- salt - 1 pinch;
- carrots, red bell peppers and eggplant - 1 pc.;
- oil and lime / lemon juice - 1 tsp each.
Cooking:
- Grease the foil with oil. Since very little fat is taken, it will be more convenient to distribute it with a silicone brush.
- Put the cut fish carcass on the foil. Sprinkle with citrus juice.
- Lay out slices of all prepared vegetables on top. Sprinkle with a pinch of salt.
- Close the foil and bake the dish for half an hour.
The optimal temperature for baking treats is 180 degrees.
Boiled chicken.
To make poultry meat more fragrant, it is worth adding lavrushka to it during cooking.
Ingredients:
- chicken fillet - half;
- Lavrushka - 1 leaf.
Cooking:
- Remove the skin from the chicken. Rinse the bird with water.
- Send chicken to the pan. To fill with water.
- After boiling, drain the first broth.
- Pour fresh water and add lavrushka.
Cook the bird until cooked. Serve hot.
Salt-free diet - diet for weight loss
Initially, the Japanese food system was considered completely salt-free, but gradually losing weight slightly changed this rule. Today, there are two types of diets.
The first proposes to significantly reduce the use of salt and add only a minimal pinch of granular ingredient in the dish subjected to heat treatment. Fresh salads are best not to salt at all. The second type recommends completely abandoning the supplement.
Which one to choose for yourself is decided by each losing weight himself. It all depends on your own health and taste preferences.
Way Out of Japanese Diet
You can’t just take “sit down” on the Japanese diet from today. You need to properly prepare for it in advance, and it is advisable to start doing it in 10 - 15 days. Since that time, it is necessary to slowly reduce the amount of servings, stop eating at night (especially eat enough), add as many fruits, berries, vegetables, greens to the diet as possible. Tea and cocoa should be replaced with green tea, introduce a mandatory cup of coffee for breakfast. With such a phased preparation, starting a diet will not become a stress for the body.
It is even more important to finish correctly with the Japanese power system. This stage can be perceived as losing weight as a real relief and a “feast of the stomach." Then, after leaving the diet, there is a risk of overeating with your favorite “goodies” and immediately gaining all the kilos you lost earlier. In no case should such an outcome be allowed.
If you eat a large portion of foods prohibited by the diet on the first day after the diet, then a stomach that has decreased in volume will not withstand such a load. Immediately you can expect pain in the abdomen, problems with stools, vomiting and, of course, a sharp increase in the numbers on the scales.
It should be noted that the first couple of kilos will immediately return to losing weight after completing the diet.This is a normal reaction of the body, because when salt returns to the diet, more water will begin to linger in it again.
The main principle of getting out of the diet is gradualness. You need to return to the previous power supply system in about 8 to 12 days, but not before.
Gradually, cereals can be returned for breakfast. First, on water, then on milk diluted in half with water, and finally on pure milk / cream. You can start adding honey to tea and coffee.
It is allowed to start eating toasts from yesterday’s bread, to cook different types of meat with a side dish for lunch. You can even treat yourself to a small portion of pasta. If you plan to add ketchup to them, then you should make it yourself from tomatoes and spices.
How many kilograms of excess weight you can lose
The final weight loss with the diet in question will depend on many factors. For example, from the initial parameters of losing weight, the desired result, the lifestyle of a man / woman. So, if a person goes in for sports or just lives actively, then the extra pounds will go away much faster.
On average, the entire diet period takes from 4 to 12 kg.
It is possible to achieve maximum results only with its longest version. Usually over 10 pounds it turns out to "throw off" losing weight, which initially had a lot of weight. For example, more than 90 kg.
To whom such a diet is contraindicated
It must be said right away that the list of contraindications for such a nutrition system turned out to be very extensive.
- First of all, breastfeeding and the period of gestation of the baby fall into it. At this time, a woman needs to get a large amount of nutrients from food, which will be enough for two at once. Such strict diets can harm both mom and her baby.
- It is also forbidden to adhere to the discussed nutritional system for people with gastritis in any form of manifestation, with severe ailments of the kidneys (any), heart, blood vessels, and various metabolic diseases.
- You can not go on a diet after an abortion, during menopause or other endocrine rearrangements. Since it is very strict, at the very beginning it is advisable to consult about its relevance with an experienced competent doctor who knows all the health problems a person has.
The Japanese diet is both complex and powerful. To sustain her full term can only people with moderate appetite and trained willpower. If during the diet there was a breakdown and the slimming person pampered with his favorite cream cake, the whole process will have to start anew, from the very first day.
