Japanese diet

16 March 2022

The Japanese enjoy one of the longest life cycles in the world, in part because their traditional diet consists of fresh and raw foods. In addition, they treat food differently from people from other countries. In Okinawa, for example, there is the practice of "Hara hachi bu" or the 8/10 principle: they leave the table when they feel 80% full.

Rules of nutrition

They use the same word, gohan, to mean a mixture of boiled rice and flour. Eating without rice is not food at all. Cooked white rice is low in calories, low in fat and surprisingly high in protein, at over 4 grams per cup. Brown rice contains more protein than white rice and is a good source of heart-healthy fiber.

Rice is the main source of carbohydrates, while fish is the main source of protein. The Japanese consume an average of 154 kilograms of fish per year. Usually a cold dish and a hot seafood dish are served at each meal. Seafood is an excellent source of nutrients.

Soy is included in many Japanese dishes. So almost every dish, sauce and marinade contains fermented soy sauce as a spice. Also, tofu, which is made from soy, enters the famous miso soup. Regular tofu is very high in protein and low in calories. A piece of strong tofu has over 50 calories and 5. 8 grams of protein.

The Japanese are proud to eat a varied and nutritious diet. Students are encouraged to eat at least 30 meals a day. Fresh fruits and vegetables, including mushrooms, bamboo shoots, mangoes and watermelon, are readily available in the markets and contribute to a varied diet.

Breakfast - in the West there are often fried foods, toast and jam, sweet croissants, sweet cereals, or nothing at all! And in the Land of the Rising Sun, a typical breakfast is soup, salad or rice balls (onigiri) wrapped in seaweed stuffed with tuna.

When they say sweets, the Japanese do not think of high-carb biscuit cakes. For them, the best cakes are fresh fruits and berries - watermelon, dates, strawberries.

All of this allows Japanese women to live an average of up to 83 years, remaining young and weak.

What is the Japanese diet

The technique described in this article is not based on the classic Japanese cuisine, rich in fiber and vitamins, but on more water, tea, coffee, vegetables, cheese, fish and meat.

The Japanese diet for 14 days immediately won the love of many women and men. This is a strict weight loss technique, but it is based not only on a low calorie menu.

"Japanese" gives an excellent result - minus 7-9 kg. Because of this, the "Japanese woman" is considered extreme, as a person gets less than 1000 kcal per day, and if you do not feel well, then the diet should be terminated urgently.

Doctors recommend to follow such a diet no more than twice a year, as metabolism can be disrupted.

Who is the Japanese diet for?

Both men and women who do not have health problems and are not engaged in heavy physical work can try the "Japanese". The diet is quite poor and does not provide the required amount of energy. Also suitable for those who do not want to spend a lot of time and money to look for and buy products - you will spend no more than 3000 rubles for it, and the products are very affordable.

Mental attitude towards diet

The diet proposed by the main clinics in Japan for 14 days is quite strict and it is undesirable to enter it without preparation. If you decide to lose weight this way, then set yourself up mentally - gain strength and endurance, prepare photos and motivational photos. Also, prepare your body so that entering the Japanese diet is not too stressful. Avoid sugary foods and junk food and gradually reduce portion sizes.

Japanese diet for 14 days

To achieve the desired result, you must clearly follow the five basic rules of the "Japanese":

You should eat strictly according to the menu. You can not change days or meals in places. Fresh oil-free vegetables can be consumed without restrictions.
Observe the drinking regime. All nutritionists recommend drinking at least 2 liters of clean filtered water at room temperature, depending on weight. You can download a special program on your phone that reminds you to drink water.
At the time of observation of the "Japanese" it is necessary to take vitamins. Choose a vitamin-mineral complex for hair, nails and skin and maintain good tone and mood.
For this period, it is necessary to forget about strenuous physical exercise and sports training. You can perform light forms of exercises or stretching.
The Japanese diet includes strictly three meals a day. Snacks are prohibited.
Eliminate any spices and seasonings.
Exclude alcohol.

Foods for the Japanese diet

Allowed:

beef;
chicken breast or fillet;
sea fish;
coffee (preferably grain);
classic of green tea;
vegetable oil;
eggs;
fresh fruits and vegetables, bananas and grapes are prohibited;
low fat dairy products;
hard cheese with little fat and no salt;
tomato juice without salt;
calm water.

Steamed perch fillet (Monday 1 of the week)
Cucumber and cabbage salad with a little lemon juice (Tuesday of the first week)
Salad Ministry of Emergency Situations (carrots with a clove of garlic + beets) (Wednesday 1 week)
Romaine lettuce or arugula with olive oil, boiled beef (Thursday of the first week)
3 large fresh or boiled carrotsEgg white (Friday 1)
Pumpkin slices fried in butter (Saturday 1)
Cooking without oil without polish + cabbage salad with cucumber (Sunday 1)
Simmer (onion and cabbage with a little lean beef). (Monday 2)
Salad brush (beets, carrots, cabbage) (Tuesday 2)
Salad with tomatoes and basil, steamed cod fillets (Wednesday 2)
Salad with cucumber and celery + boiled chicken breast without skin (Thursday 2)
Salad with seaweed, carrots and beets + point fillets (Friday 2)
On Saturday and Sunday we repeat the diet of the first week.

Dinner (we get a portion of no more than 250-300 grams). The menu is given according to the day of the week. The number indicates whether the first or

Second week of weight loss:

Low fat cottage cheese, 1 pear (Monday 1 of the week)
Boiled spinach (Tuesday of the first week)
"Riviera" salad (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
Salad with seaweed + apples and prunes (Thursday 1 week)
2 medium apples or large grapefruit (first week Friday)
A glass of kefir or low-fat yogurt (Saturday 1 of the week)
1 egg white, 3 large carrots (Sunday 1 of the week)
Beetroot salad with cheese (Monday 2 weeks)
Boiled cauliflower (Tuesday 2 weeks)
A glass of kefir, 2 eggs (Wednesday 2 weeks)
200 g grilled beef (Wednesday 3 weeks)
Boiled or boiled fish (cod, polloku, cod) (Thursday of the first week)
On Friday, Saturday, and Sunday of the second week we get some dinner from the first seven days.

Japanese green tea diet

This is one of the Japanese methods of weight loss. You can use the Japanese diet menu described above, simply replace coffee with green tea.

Green tea is recommended to be drunk in the morning, before lunch and in the evening and to drink at least 1 liter per day. Tea can be drunk both hot and cold.

Classic green tea may not have such a bright taste, but it performs very important functions for the body:

Helps speed up metabolism and burn fat faster.
Contains antioxidants. We all need a good daily dose of antioxidants - these are wonderful molecules that help cleanse the body. Due to its natural fermentation process, green tea is rich in natural antioxidants and flavonoids that kill free radicals.
Green tea helps lower cholesterol and blood pressure.
Green tea also has a calming effect. Theanine, an amino acid found in green tea leaves, helps to relax and keep stress under control. According to researchers, theanine helps reduce anxiety.

Getting off the diet

This wonderful diet allows you to keep the result for a long time. But at the same time, you need to follow the principles of getting out of this wonderful diet. For the next two weeks, no more than 1 product can be added to each meal each day. Replace bread with healthy bread. Salt and sugar can be added gradually, literally at a milligram a day. Continue to follow a strict drinking regimen. You can eat dried fruits, oats, strong wheat spaghetti.

results

Reviews on all sites, blogs and forums dedicated to beauty, health and weight loss are the most enthusiastic! Depending on the initial weight and the strictness of the menu, weight loss loses a different amount of pounds. Of course, the higher the weight, the more chances there are to burn more pounds in such a short "Japanese" time period.

This technique was also created to encourage you to gradually review your diet in favor of a healthy diet and if you continue to follow the principles of proper nutrition + connect some sports, then success will be guaranteed!

Contraindications

Pregnancy. Trying to keep yourself in shape with this diet from the Land of the Rising Sun is strictly forbidden. The body is rebuilt during pregnancy and needs especially such important vitamins as A, E. D, C B1, B6, B12. If a woman wants to follow any diet during pregnancy, she should definitely consult her doctor. You can simply refuse fatty foods and sweets and, if possible, move more, eat more often, but little by little.

period of breastfeeding. During lactation, a woman should monitor whether the products on her table comply with the principles of proper nutrition. Diets during this period are undesirable. Moreover, many foods allowed during the "Japanese woman" can become a strong allergen for a mother and breastfed baby (citrus, certain vegetables)

This method of weight loss is forbidden for those people who suffer from gastritis, ulcers, heart disease, liver and kidney diseases.

Hormonal changes in the body (menopause, abortion).