The Japanese are considered one of the thin nations in the world. They already know a lot about healthy moderate nutrition and they know how to stay fit throughout your life. The Japanese owe their thinness to the correct approach to nutrition and dietetics.
They eat in small portions, they do not recognize the fatty foods that are common in America and Europe and they consume large amounts of low calorie foods. Recipes for delicious and simple Japanese dishes that are used throughout Japanese culture are passed down from generation to generation.
How the Japanese diet works. Contraindications Benefits
- portions should be small;
- you need to eat three times a day, avoiding snacks;
- weight loss occurs within 14 days;
- the Japanese diet is considered protein low in calories and carbohydrates;
- adhere to such a diet no more than 2 times a year, as it is quite stressful on the body;
- in 2 weeks you can lose 6-8 kg.
There are also a number of contraindications for which this type of food is prohibited:
- during pregnancy and lactation;
- with digestion problems, gastritis and stomach and duodenal ulcers;
- with heart problems;
- with diseases of the liver and kidneys;
- if a few days after starting the diet you feel weakness, dizziness, muscle aches, it is recommended to refuse the diet;
- Before starting a diet, in any case, it is advisable to consult a doctor.
If there are contraindications, the diet has a number of advantages:
- weight after it persists for a long time, if you exit the diet correctly;
- the products needed to lose weight are inexpensive;
- All dishes are as simple as possible and are suitable even for very busy people.
Rules of the Japanese diet
In order to lose weight effectively, you must adhere to the rules developed by the Japanese diet, with the help of which you can regulate your weight and achieve the desired result:
- Eliminate salt from your diet completely. Do not add salt to the dishes you are preparing, do not use other spices. The use of a minimal amount of salt is allowed only if you cannot eat without salt at all.
- Servings should be very small and avoid overeating. During the diet, the stomach walls should shrink. This will make you feel less hungry.
- The protein that you will receive during the diet, you will take it from chicken eggs, meat and fish, as well as from dairy products.
- You can get the carbohydrates in your diet from fruits and vegetables. They will also provide the body with the fiber necessary for normal digestion.
- And the fat is found in olive oil, which you can use in salads.
- For drinks, you need to drink a sufficient amount of ordinary purified water at room temperature. The liquid will partially fill the stomach and reduce hunger. You are also allowed to drink unsweetened coffee and green tea, preferably hot.
- It is unacceptable to replace some products with others. This diet is very strict, so follow the recommendations very strictly. The only thing you can refuse is coffee. You can substitute it for a cup of unsweetened green tea.
- The last meal should be at least a few hours before bedtime. In the morning, you should drink a glass of water on an empty stomach. The Lazy Diet has similar recommendations.
Menu and scheme of the Japanese diet for 14 days.
The first day
- Breakfast:coffee without milk and sugar or a cup of green tea;
- Dinner:cabbage stewed with a little olive oil, tomato juice, two hard-boiled eggs;
- Dinner:200 g of boiled fish.
Second day:
- Breakfast:a small piece of rye bread and a cup of unsweetened coffee or tea;
- Dinner:200 g of boiled fish, cabbage stewed with olive oil;
- Dinner:100 g of boiled beef, 1 glass of low-fat kefir.
Day Three:
- Breakfast:a small piece of rye bread, preferably dry, a cup of coffee or tea without sugar;
- Dinner:zucchini or eggplant fried in vegetable oil (any amount);
- Dinner:200 g of boiled veal, white cabbage with a little oil, 2 hard-boiled eggs.
Day four:
- Breakfast: grated carrots seasoned with lemon juice;
- Dinner:200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, except bananas and grapes.
Day five:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, except bananas and grapes.
Sixth day:
- Breakfast:unsweetened coffee or tea;
- Dinner:chicken, cabbage and carrot salad boiled with vegetable oil;
- Dinner:2 hard-boiled eggs, small fresh carrot.
Seventh day:
- Breakfast:a cup of unsweetened green tea;
- Dinner:200 g of boiled beef;
- Dinner:a choice of 200g of fruit or 200g of boiled fish or 2 hard-boiled eggs with a small fresh carrot or 200g of boiled beef and 1 glass of low-fat kefir.
Eighth day:
- Breakfast:unsweetened coffee or green tea;
- Dinner:salad of boiled chicken, fresh cabbage and carrot with vegetable oil;
- Dinner:2 hard-boiled eggs, small carrot.
Day nine:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of fish boiled or fried in vegetable oil, 1 glass of tomato juice;
- Dinner:200 g of any fruit, except bananas and grapes.
Day ten:
- Breakfast:a cup of coffee or tea without sugar;
- Dinner:1 hard-boiled egg, 3 small carrots, 50 g of cheese;
- Dinner:200 g of any fruit, except bananas and grapes.
Day eleven:
- Breakfast:a small slice of dry rye bread, a cup of unsweetened coffee or tea;
- Dinner:zucchini or eggplant fried in vegetable oil;
- Dinner:200 g of boiled beef, 2 hard-boiled eggs, fresh coleslaw with vegetable oil.
Day twelve:
- Breakfast:a small piece of dry rye bread, a cup of coffee or tea;
- Dinner:200 g of boiled fish, fresh coleslaw with oil;
- Dinner:100 g of boiled beef, 1 glass of low-fat kefir.
Day thirteen:
- Breakfast:unsweetened coffee or tea;
- Dinner:2 boiled eggs, cabbage boiled with vegetable oil, a glass of tomato juice;
- Dinner:200 g of fish boiled or fried in vegetable oil.
Day fourteen:
- Breakfast:unsweetened coffee or tea;
- Dinner:200 g of boiled or fried fish, fresh coleslaw with oil;
- Dinner:200 g of boiled beef, a glass of low-fat kefir.
Reviews and results with photos
"The diet is very difficult, but very effective. In two weeks I lost 12 kg. I will not say it was easy. It was especially difficult at first, when I just started sticking to the diet. For me, used to eating a large breakfast, it was difficult to limit myselfto a cup of tea for breakfast. . . But the effort was worth it. Because I am very happy with the result. "
"I heard about my neighbor's 'Japanese woman'. She lost a lot of weight, and when I asked her how she did it, she told me about the Japanese diet. The diet is strict, complex, the portions have been drastically reduced, the usual diet has changedI tried not to deviate from it. Every now and then I would indulge in some apple-shaped snacks. I lost 10. 5 kg. The diet is suitable for those who have developed willpower. "
"The Japanese diet helped me shed a few extra kilos that were bothering me. They did not disappear with the usual dietary adjustments. Something more radical was required. " Japanese woman "is a radical change in diet, prepare for constant bouts of hunger. times to drink more, and also stay up late. Try to go to bed 2 hours after dinner so you don't want to eat again. "