Japanese diet

The Japanese diet for weight loss (also often called simply "Japanese" among followers of various diets), which will be discussed below, actually has no direct relationship with the Land of the Rising Sun, but is a certain diet for men and women, which allows you to quickly and relatively inexpensively rid your body of excess fat mass.The expected weight loss for 2 weeks while strictly following such a diet ranges from 6 to 8 kilograms.

The essence and principles of the Japanese diet

The mechanism of weight loss in the Japanese diet mainly relies on limiting food calorie intake in the human body, especially from fatty, high-carbohydrate and salty foods.It is for this reason that the Japanese diet can be safely classified aswithout saltAndproteindiets.In addition to the weight loss effect, the purpose of the Japanese diet is alsodetoxificationbody and normalization of everything that happens in its digestive systemmetabolictransformations, in other words – restoration of proper metabolism.

You also need to start such a "hard" diet after preliminary preparation of your body, which, in addition to psychological mood, requires avoiding potentially harmful foods (sweets, fast food, smoked meats, pickles, etc.) over the previous week and reducing the size of consumed portions.

Varieties

Today there are three variations of the Japanese diet, which differ only in the number of days (7, 13 or 14) during which it is necessary to follow this diet and, accordingly, in the amount of kilograms lost.

Japanese diet for 7 days

When choosing this type of diet, the nutritious diet is calculated for only 7 days, during which it is possible to get rid of 2-3 extra pounds.The recommended menu for the week is an unambiguous and strict plan for the use of acceptable foods at the time of day specially reserved for them and does not allow any changes, either in terms of replacing dishes, or in relation to their rotation.It should be noted that the reviews of some nutritionists about this version of the Japanese diet indicate that such a period is insufficient for fully effective weight loss, since, in their opinion, during the first week of the diet only the body adapts to a reduced diet.

Japanese diet for 14 days

A two-week or 14-day salt-free Japanese diet is considered the most optimal for complete weight loss.Reviews of the productivity of this dietary option provide figures on the end result of its strict adherence, varying between minus 6 and 8 kilograms of body fat.As in the previous case, the Japanese diet menu for 14 days is strictly fixed and does not tolerate any deviations.All recommended food items should be consumed at the designated time of day and on a certain day of the week.

Japanese diet 13 days

The Japanese diet menu for 13 days exactly repeats the diet described above and differs from it only in the absence of the need to adhere to a strictly reduced nutritional regime over the past 24 hours.The 13-day Japanese salt-free diet, whose ratings in terms of weight loss effectiveness are almost identical to its longer version, should also be maintained within the framework of all previously specified rules for taking recommended foods.

Authorized products

The permitted food set of any version of the Japanese diet is strictly limited and allows the consumption of the following foods:

• eggs and chicken fillet (peeled and defatted poultry breast);
• fish fillet (preferably lean sea fish);
• lean beef;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots, eggplant);
• unsweetened fruits (with obligatory use of lemons and with the exception of grapes and bananas);
• olive oil (for cooking meat dishes and seasoning vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green tea (leaf) and coffee (ground or beans);
• mineral or purified water without gas.

Table of authorized products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1.2	0.1	4.5	24
zucchini	0.6	0.3	4.6	24
cabbage	1.8	0.1	4.7	27
carrots	1.3	0.1	6.9	32
Fruits
pineapple	0.4	0.2	10.6	49
oranges	0.9	0.2	8.1	36
pears	0.4	0.3	10.9	42
kiwi	1.0	0.6	10.3	48
lemons	0.9	0.1	3.0	16
pomelo	0.6	0.2	6.7	32
apples	0.4	0.4	9.8	47
Bakery products
rye crackers	16.0	1.0	70.0	336
rye bread	6.6	1.2	34.2	165
rye bread	11.0	2.7	58.0	310
Dairy products
kefir 1%	2.8	1.0	4.0	40
Meat products
beef	18.9	19.4	0.0	187
Bird
chicken fillet	23.1	1.2	0.0	110
Eggs
chicken eggs	12.7	10.9	0.7	157
Fish and seafood
blue whiting	16.1	0.9	-	72
cod	17.7	0.7	-	78
hake	16.6	2.2	0.0	86
Oils and fats
olive oil	0.0	99.8	0.0	898
Non-alcoholic drinks
mineral water	0.0	0.0	0.0	-
coffee	0.2	0.0	0.3	2
green tea	0.0	0.0	0.0	-
Juices and compotes
tomato juice	1.1	0.2	3.8	21
* data is for 100 g of product

Fully or partially limited products

Due to the strict limitation of ingredients permitted for consumption, the list of prohibited food products looks more impressive and mainly includes:

• salt and all products containing it;
• sugar and all kinds of sweets;
• all products related to fast food;
• fatty meat of animals, fish and poultry;
• smoked meats and pickles;
• all types of flour products;
• all semi-finished products and canned food;
• marinades, sauces;
• fatty dairy products;
• nectars and sweet plant compotes;
• starchy vegetables and grains;
• cheese and charcuterie products;
• carbonated and alcoholic drinks.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Fruits
bananas	1.5	0.2	21.8	95
cherry	0.8	0.5	11.3	52
figs	0.7	0.2	13.7	49
litchi	0.8	0.3	14.4	65
tangerines	0.8	0.2	7.5	33
khaki	0.5	0.3	15.3	66
cherry	1.1	0.4	11.5	50
Nuts and dried fruits
raisins	2.9	0.6	66.0	264
dried apricots	5.2	0.3	51.0	215
prunes	2.3	0.7	57.5	231
Cereals and porridges
semolina porridge	3.0	3.2	15.3	98
millet porridge	4.7	1.1	26.1	135
Flour and pasta
wheat flour	9.2	1.2	74.9	342
pasta	10.4	1.1	69.7	337
noodles	12.0	3.7	60.1	322
spaghetti	10.4	1.1	71.5	344
pasta	10.0	1.1	71.5	344
crepes	6.1	12.3	26.0	233
dumplings	7.6	2.3	18.7	155
crepes	6.3	7.3	51.4	294
Confectionery
jam	0.3	0.1	56.0	238
marshmallows	0.8	0.0	78.5	304
candy	4.3	19.8	67.5	453
jam	0.9	0.2	40.3	183
marshmallow	0.5	0.0	80.8	310
cookies	7.5	11.8	74.9	417
Ice
ice	3.7	6.9	22.1	189
Cakes
cake	4.4	23.4	45.2	407
Chocolate
chocolate	5.4	35.3	56.5	544
Dairy products
milk 4.5%	3.1	4.5	4.7	72
coconut milk	1.8	14.9	2.7	152
condensed milk	7.2	8.5	56.0	320
soy milk	3.3	1.8	5.7	54
cream 35% (fat)	2.5	35.0	3.0	337
sour cream 40% (fat)	2.4	40.0	2.6	381
fruit yogurt 3.2%	5.0	3.2	8.5	85
Meat products
pork	16.0	21.6	0.0	259
lard	2.4	89.0	0.0	797
lamb	15.6	16.3	0.0	209
bacon	23.0	45.0	0.0	500
ham	22.6	20.9	0.0	279
chops	16.6	20.0	11.8	282
steak	27.8	29.6	1.7	384
Sausages
boiled sausage	13.7	22.8	0.0	260
smoked sausage	28.2	27.5	0.0	360
smoked sausage	16.2	44.6	0.0	466
dry sausage	24.1	38.3	1.0	455
smoked sausage	9.9	63.2	0.3	608
liver sausage	14.4	28.5	2.2	326
sausages	10.1	31.6	1.9	332
sausages	12.3	25.3	0.0	277
pork chops	10.0	33.0	0.0	337
Bird
fried chicken	26.0	12.0	0.0	210
fried chicken liver	30.8	8.9	2.0	210
smoked chicken wings	29.9	19.5	0.0	290
smoked chicken thighs	10.0	20.0	0.0	220
roast turkey	28.0	6.0	-	165
roast goose	22.9	58.8	-	620
Alcoholic drinks
absinthe	0.0	0.0	8.8	171
cognac	0.0	0.0	0.5	225
honey wine	0.0	0.0	21.3	71
whiskey	0.0	0.0	0.4	235
vodka	0.0	0.0	0.1	235
gin	0.0	0.0	0.0	220
cognac	0.0	0.0	0.1	239
liquor	0.3	1.1	17.2	242
beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
sake	0.5	0.0	5.0	134
tequila	1.4	0.3	24.0	231
Champagne	0.2	0.0	5.0	88
Juices and compotes
banana juice	0.0	0.0	12.0	48
cherry compote	0.6	0.0	24.5	99
cherry juice	0.7	0.0	10.2	47
pomegranate juice	0.3	0.0	14.5	64
jelly	0.2	0.0	16.7	68
tangerine juice	0.8	0.3	8.1	36
apple nectar	0.1	0.0	10.0	41
* data is for 100 g of product

Example menu

Below is a detailed menu plan for the Japanese diet, which can be followed for 7 to 14 days.

First (eighth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.).
Lunch	cabbage cooked in olive oil; 2 boiled chicken eggs; a glass of homemade tomato juice.
Dinner	200 grams of simmered or boiled fish fillet.

Second (ninth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or a cracker.
Lunch	cabbage cooked in olive oil; 100 grams of simmered or boiled fish fillet.
Dinner	100 grams of stewed or boiled beef; a glass of low-fat kefir.

Third (tenth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or a cracker.
Lunch	eggplant/zucchini stew cooked in olive oil.
Dinner	raw cabbage salad seasoned with a little olive oil; 2 boiled chicken eggs; 200 grams of simmered or boiled beef.

Fourth (eleventh) day

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
Dinner	200 grams of stewed or boiled fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite unsweetened fruits.

Fifth (twelfth) day

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
Lunch	200 grams of boiled fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite unsweetened fruits.

Sixth (thirteenth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.).
Lunch	500 grams of boiled chicken fillet; Raw carrot and cabbage salad seasoned with a little olive oil.
Dinner	2 boiled chicken eggs; grated carrot salad seasoned with a little olive oil.

Seventh (fourteenth) day

Breakfast	a cup of natural green tea without any additives (cream, sugar, etc.).
Lunch	200 grams of simmered or boiled beef.
Dinner	Evening menu every day of the week except 3 days.

For greater clarity of the described menu of the Japanese diet, you can use a schematic photo of a food intake program designed for 7 days.

Japanese cuisine, recipes for weight loss

In the article below we will consider several recipes from Japanese cuisine, which, although not included in the menu of the described diet, can be useful in the fight against extra pounds or to maintain the existing weight at the proper level.

Seafood soup

Required ingredients:

• purified water – 1 liter;
• rice groats – 1 tbsp.L.;
• seafood cocktail (of your choice) – 200 g;
• lean sea fish fillet – 100 g;
• medium carrots – 1 piece;
• green beans – 150-200 g;
• soy sauce – 1 teaspoon;
• green vegetables - to taste;
• pepper/salt – minimum quantity.

Rinse the rice thoroughly (if you wish, you can replace the rice with Japanese noodles), place it in a pot of water and let it boil a little, then add the fish fillet cut into small pieces into the boiling water and cook over low heat.

Meanwhile, lightly brown the seafood in a pan (about 2 minutes).Cut the carrots and green beans into small pieces and add them to the pan with the soy sauce, salt and pepper.After 7 minutes, add seafood to the future soup, bring the water to a boil and turn off the heat.When serving, garnish the soup with your favorite herbs.

Rice noodles with shrimp

Required ingredients:

• funchose (rice noodles) – 100 g;
• large red pepper – 1 pc.;
• peeled boiled shrimp – 250-300 g;
• onions – 3-4 pieces;
• coriander – 25-30 g;
• soy sauce – 1 teaspoon;
• garlic – 2 teeth;
• sesame oil – 2-3 tbsp.L.;
• curry powder – 2 teaspoons;
• lemon juice – 2 tbsp.L.

Pour hot boiled water over the funchoza, let it brew for no more than 10 minutes, then drain the noodles in a colander (do not pour out the rest of the water).Peel the onion and pepper from the hopper, wash them and cut the onion into thin half rings and the pepper into small strips.

Prepare the marinade by rinsing the cilantro thoroughly and cutting it into small pieces.Peel the garlic and chop it using a knife or garlic chopper.In a saucepan, mix 3 tbsp.L.remaining funchose water, curry, soy sauce, 2/3 chopped coriander, lemon juice, chopped garlic and sesame oil.Place the pan over low heat and cook the marinade for about 3 minutes, stirring occasionally.

Roughly chop the funchose and place it in a salad bowl.Add the precooked shrimp, chopped pepper, onion and remaining cilantro.Mix all the ingredients thoroughly and season with the marinade.

Japanese omelette

Required ingredients:

• chicken eggs – 4 pieces;
• dried beef – 100 g;
• mayonnaise – 4 tbsp.L.;
• tomato – 1 piece;
• vegetable oil – 1 tbsp.L.;
• favorite green vegetables - to taste.

Wash the tomatoes and cut them into round or semi-circular pieces.Cut the dried beef into thin slices and arrange nicely with the tomatoes and herbs on a plate.

Beat the eggs with a whisk, add all the mayonnaise to them and continue to whisk until a liquid and homogeneous mass is formed (the saltiness of the mayonnaise is quite sufficient for the dish and therefore there is no need to add additional salt to it).

Place the pan on low heat, heat it and add a little vegetable oil to its surface (the amount of oil should be reduced to a minimum, as too much oil will spoil the taste of the dish).

Pour a thin layer of the whipped omelet mixture into the pan (like pancakes) and immediately spread it over the entire surface.Lightly fry a thin layer of omelette on one side, for about 20 to 30 seconds, and roll it into a sort of flat roll using a wooden spatula.Leave the resulting roll on the edge of the pan and spread the next omelette mixture over it so that a small amount flows under the first roll.After 20-30 seconds, start the second roller by rolling it towards the first.Repeat the same procedure until all the liquid from the omelet has been used.

Transfer the resulting omelet rolls to a plate with meat and tomatoes, cut them into slices convenient for you and serve.

Japanese salad

Required ingredients:

• chicken eggs – 2 pieces;
• rice – 200 g;
• fresh tomatoes – 4 pieces;
• parsley – 2 tbsp.L.;
• fresh cucumbers – 2 pieces;
• soy sauce – 2 tbsp.L.;
• lemon –0.5 pcs.;
• pepper/salt - to taste.

Wash the cucumbers, tomatoes and parsley.Cut the tops off the tomatoes and remove the seeds with a spoon.Cut one tomato into circles and the others into small cubes, cut the cucumbers into the same cubes.Finely chop the parsley, leaving a few sprigs for decoration.

Boil the rice in lightly salted water and drain in a colander.Boil the chicken eggs, let them cool and peel them.Finely chop 1.5 eggs and cut 0.5 eggs into slices.

To season the salad, mix the soy sauce with the juice of half a lemon and add pepper/salt.

Mix the cooked rice, diced cucumber, tomatoes and chopped eggs in a salad bowl.Pour the prepared vinaigrette over the salad and toss gently.Garnish the dish with egg slices, tomato slices and parsley sprigs.

Stop the diet

Naturally, following the Japanese diet (especially its variations designed for 13 and 14 days), the human body gets used to the limited supply of food and rebuilds its diet.metabolismwork with low-calorie foods.Abrupt cessation of such a diet and a quick return to previously consumed high-calorie dishes can not only negate the entire positive result of losing weight, but also increase the number of extra pounds.Therefore, before leaving the diet for the usual nutritious diet, it is necessary to adhere to a single dietary menu for at least a similar period of time, starting with a gradual and careful daily replenishment of the food ration.The optimal duration of stopping any diet for weight loss is considered to be a period of time twice as long as the diet itself or at least equal to it in duration.

Contraindications

Since any temporary regime of the Japanese diet is strictly limited both by the food products themselves and by their calorie content, it is not recommended to practice it when:

• pregnancy/lactation;
• ulcerativeOrerosivegastrointestinal pathologies;
• anykidney diseases/liver;
• anemicStates;
• cholelithiasis;
• infectious diseases;
• severe cardiovascular pathologies;
• hypovitaminosis;
• diabetes mellitus;
• high blood pressure;
• severe chronic pathologies;
• gout;
• in childhood and old age.

Advice

Before you start following a fairly “strict” Japanese diet, you should consult a nutritionist, as this diet is not suitable for everyone.

When purchasing products for the Japanese diet, make sure of their quality.For example, coffee actively used in this diet should be not only natural, but also of premium quality, because only such a drink contains the antioxidants necessary to remove toxins from the body.

It is preferable to choose “homemade” beef and poultry meats, due to their higher content.minerals,vitaminsand other useful substances, and the lackhormonesAndantibiotics.It is recommended to buy fresh sea fish when its quality is beyond doubt.Fruits and vegetables must also be fresh and environmentally friendly.

In the entire Japanese diet, meat and fish dishes can, in principle, be prepared in any way, but frying is best avoided.Among vegetable oils, you should choose olive oil and use it in minimal quantities in the future.

If preparing for long versions (13 or 14 days) of the Japanese diet, supplements should be considered.mineral and vitamin complex, since prolonged consumption of low-calorie foods will certainly create a deficiency of these substances necessary for the human body.

Japanese diet, reviews and results

First of all, in various forums dedicated to dietetics, they discuss the obvious discrepancy between the name of this diet and its absolutely non-eastern diet.Various versions and hypotheses have been put forward concerning the origin of this diet, which however have not allowed us to resolve this dissonance.Be that as it may, in any weight loss diet, the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, the reviews of those who lost weight thanks to the Japanese diet, as well as the comments of nutritionists about it, most often agree on its positive assessment.

According to the majority of people who have personally experienced the effectiveness of this diet, even following the "Japanese" variety, designed for only 7 days, shows tangible positive results in terms of delivering the body from excess fat mass, while the muscle structure remains unchanged.What is important is that many positive reviews about the Japanese diet, with photos of the results and recommendations, are left by people with different initial weights.The weight for a week of such a diet varies within 3-5 kilograms, and when maintaining longer versions (for 13 and 14 days) it is 5-8 kilograms.It is worth saying that reviews of the Japanese 14-day and 13-day diet are practically identical in terms of their effectiveness in terms of weight loss, and the reason for the appearance of the 13-day diet is most likely the desire to reduce such a strict diet for at least 24 hours.