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 unprocessed foods. In addition, they treat food differently than 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.

Dietary rules

They use the same word, gohan, which means a mixture of boiled rice and flour. Food without rice is not food at all. Cooked white rice is low in calories, low in fat and very high in protein, with more than 4 grams per cup. Brown rice contains more protein than white rice and is a good source of fiber for the heart.

Rice is the main source of carbohydrates, while fish is the main source of protein. The average Japanese consumes 154 pounds of fish each year. One serving of cold and hot seafood is usually 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 seasoning. Also, tofu, which is made from soy, goes into the famous miso soup. Ordinary tofu is very high in protein and low in calories. A piece of solid tofu has over 50 calories and 5. 8 grams of protein.

The Japanese pride themselves on 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 watercress, are readily available in the market and contribute to a varied diet.

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

When it comes to dessert, the Japanese don't think of high -carbohydrate biscuit cakes. For them, the best desserts are fresh fruits and berries - watermelon, persimmon, strawberries.

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

What is the Japanese Diet

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

The 14-day Japanese diet 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 excellent results - minus 7-9 kg. Therefore, "Japanese women" are considered extreme, because a person receives less than 1000 kcal a day, and if you feel unwell, then the diet must be completed immediately.

Doctors recommend following 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 do not engage in heavy physical labor can try "Japan". 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 find and buy a product - you will spend no more than 3, 000 rubles for it, and the product is very affordable.

Mental attitude towards diet

The diet recommended by a leading clinic in Japan for 14 days is quite difficult, and it is undesirable to enter it without preparation. If you decide to lose weight this way, then prepare yourself mentally - gain strength and patience, prepare motivational pictures and photos. Also, prepare your body so that entering the Japanese diet is not a lot of stress. Leave out sugary foods and junk food and reduce portion sizes gradually.

Japanese diet for 14 days

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

You must eat strictly according to the menu. You cannot change days or eat on the spot. Fresh vegetables without oil can be eaten without restrictions.
Watch your 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 observing the "Japanese" it is necessary to take vitamins. Choose a vitamin-mineral complex for hair, nails and skin as well as maintain a good tone and mood.
For this period, it is necessary to forget about strenuous physical effort and sports training. You can do light exercise or stretching.
The Japanese diet involves three meals a day. Snacks are prohibited.
Remove any spices and condiments.
Exclude alcohol.

Food for the Japanese Diet

Allowed:

beef;
chicken breast or fillet;
sea fish;
coffee (preferably cereals);
classic green tea;
vegetable oil;
eggs;
fresh fruits and vegetables, bananas and grapes are prohibited;
dairy products with low fat content;
low -fat and unsalted hard cheese;
tomato juice without salt;
still water.

Steamed perch fillet (Monday 1 of the week)
Cucumber and cabbage salad with a little lemon juice (Tuesday of the first week)
Ministry of Emergency Situations Salad (carrot with a clove of garlic + beets) (Wednesday 1 week)
Romaine or arugula salad with olive oil, boiled beef (Thursday of the first week)
3 fresh or cooked carrotsEgg Whites (Friday 1)
Slices of zucchini fried in butter (Saturday 1)
Boil pollack without oil + cabbage salad with cucumber (Sunday 1)
Boil (onions and cabbage with a little lean beef). (Monday 2)
Salad Brush (beets, carrots, cabbage) (Tuesday 2)
Salad with tomatoes and basil, steamed cod fillet (Wednesday 2)
Salad with cucumber and celery + skinless boiled chicken breast (Thursday 2)
Seaweed, carrot and beetroot salad + pike fillet (Friday 2)
On Saturdays and Sundays we repeated the first week’s diet.

Dinner (we take no more than 250-300 grams). The menu is given according to the day of the week. Numbers indicate either the first or

Second week of weight loss:

Low fat cottage cheese, 1 pear (Monday 1 week)
Boiled spinach (Tuesday of the first week)
"Riviera" salad (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
Seaweed salad + apples and prunes (Thursday 1 week)
2 medium apples or large grapefruit (Friday of the first week)
A glass of kefir or low -fat yogurt (Saturday 1 of the week)
1 egg white, 3 large carrots (Sunday 1 of the week)
Beet salad with cheese (Monday 2 weeks)
Boiled cauliflower (Tuesday 2 weeks)
A glass of kefir, 2 eggs (Wednesday 2 weeks)
200 g of roast beef (Wednesday 3 weeks)
Boiled or stewed fish (hake, pollock, cod) (Thursday of the first week)
On Fridays, Saturdays and Sundays of the second week we take any dinners from the first seven days.

Japanese green tea diet

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

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

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

Helps speed up metabolism and burn fat faster.
Contains antioxidants. We all need a good daily dose of antioxidants - these are great 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.

Get out of the diet

This wonderful diet allows you to maintain the results for a long time. But at the same time, you must follow the principle of getting out of this magical diet. For the next two weeks, no more than 1 product can be added to each of your meals each day. Replace bread with healthy bread. Salt and sugar can be gradually introduced literally as much as one milligram per day. Continue to follow a strict drinking regimen. You can eat dried fruits, oatmeal, durum wheat spaghetti.

decision

Reviews on all sites, blogs and forums dedicated to beauty, health and weight loss are the most enthusiastic! Depending on the initial weight and strictness of the menu, losing weight loses different amounts of kilograms. Naturally, the higher the weight, the more chance there is to burn more kilograms in a shorter period of "Japanese" time.

This technique is also designed to gradually encourage you to reconsider your diet in favor of a healthy one, and if you continue to follow the principles of proper nutrition + connect some sports, then you are guaranteed success!

Contraindications

Pregnancy. Trying to maintain body shape with a diet from this Land of the Rising Sun is strictly prohibited. The body is rebuilt during pregnancy, and it desperately needs essential vitamins such 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 just push out fatty foods and sweets and, if possible, move more, eat often, but little by little.

lactation period. During breastfeeding, a woman should monitor whether the products on her table adhere to the principles of proper nutrition. Diet during this period is undesirable. In addition, many foods allowed during "Japanese women" can be strong allergens for nursing mothers and babies (citrus fruits, certain vegetables)

This method of weight loss is prohibited for those suffering from gastritis, ulcers, heart disease, liver and kidney disease.

Hormonal changes in the body (menopause, abortion).