Japanese diet, despite his name, there is nothing to do with Japan.It is not possible to find the author of the diet - a dozen different versions of spruce online.However, this menu has long established its effectiveness: some lost in itUp to 8 kg in a week.
The essence of the Japanese diet is compatible with the small calorie menu for 1-2 weeks.Products are chosen in such a way as to deafen the feeling of hunger: proteins in meat and fish are well saturated, voluminous vegetable salads also contribute quickly to saturation.
Interestingly, some offers for a time of strict weight loss have sticks, study Japanese literature and listen to Japan's national music.There is a certain meaning in this - a person eats more slowly with sticks than a spoon.Therefore, saturation happens faster, you will definitely not want to go for the extra!
Japanese diet features
- The ready -made menu.You don't have to think about the diet.
- Lack of salt.It is forbidden to have salt dishes, you can use spices and non -core sauces (for example, soy sauce).
- ABSENCE.Most breakfast days will need to be limited to black American or espresso, sometimes toast toast.This rule is contrary to what nutritionists recommend, but allows you to achieve a quick result.
- 3 mealsare optimal instead of being recommended by dieticians 5-6.
- From the allowed products, you can cook vegetable saladsAnd there are them in whatever quantity (without salt).
- Every morning you will need to drink Americanano or espresso, but if you have intolerance to this product, it can be replaced with tea: black or green.
- A hot drink is needed every morning in the "Japanese""He will give you strength and give you a sense of hunger."
products
| Permissible | Prohibited |
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Advantages and disadvantages
| lead | Flaw |
| Rapid weight loss.In a week in Japanese alone, weight loss celebrate a loss of 5-7 kg.At the same time, the products are chosen so that the weight does not return again (if you observe the principles of a balanced diet). | Diet with small calories,Therefore, weakness, dizziness is possible.Once these symptoms appear - if they do not stop, it is best to complete the diet. |
| Hunger will torment you less,Because the menu has a lot of protein, satisfying products - meat and fish. | Diet is not balanced enough, if you observe it, take polyvitamines. |
| Available products.In the Japanese diet menu, simple vegetables and meat you will find in every store or even grow in place. | Almost complete lack of carbohydrates,As a result - a low level of energy, irritability. |
Dietary rules
- Get ready to observe the diet the day before starting.Reject sweets and fatty products, in the evening, bake the chicken breast in the oven, prepare a vegetable salad or extinguish vegetables.So switching to a diet will become easier.
- Drink water 1.5 - 2 liters a day at least.Water will save you from a feeling of hunger, inevitable in a Japanese diet.Moreover, refusing water, though it will help you lose weight faster, will become dehydration and poor well -being.
- The fierce request of the "Japanese":There are only certain products, in the volumes shown and in a timely manner.You cannot change days in places or add some new dishes.
The types
- Japanese diet with seven days:
- Diet pluses: short, easier to transfer.
- Offenses: In a week it will not be possible to significantly reduce the amount of fat in the body, only excess water will go.
- Japanese diet for 13 days.Its menu is accepted for the basic, most common type of diet.
- Japanese diet for 14 days.Unlike the Japanese diet for 13 days there is another day, extra.This is the only difference, all other principles: both the harsh menu and its message remain the same.
Menu
For 7 days
Detailed menu for 7 days on the board:
| day | Menu |
| Day 1 | Breakfast:Americano - coffee without milk, don't add sugar either Dinner:Simmer a pair of screwed eggs, move the peking cabbage salad, drink 1 cup tomato juice. Dinner:Fish - steam or steam (250 g) |
| Day 2 | Breakfast:Drink Americano, eat a toast with rye bread Dinner:Simmer 250 g of fish, chop the cabbage salad Dinner:Simmer 100 g of beef, drink a glass of one percent kefir |
| Day 3 | Breakfast:Drink Americano, eat a crack from the rye bread Dinner:Eat zucchini that you need to fry at a drop of oil Dinner:Simmer a couple of eggs, boil beef (200 g), prepare a salad from Chinese cabbage (Beijing) |
| Day 4 | Breakfast:Drink Americanano or espresso, without sugar Dinner:Eat a piece of cheese (15 g), boil 1 egg, simmer 1 carrot (150-200 g) Dinner:Eat 2 small apples, you can sprinkle with cinnamon |
| Day 5 | Breakfast:Carrots - simmer and sprinkle with the juice of a lemon. Dinner:Boil or cook for a couple of fish (200 g), drink 1 cup tomato juice (without sugar and salt in composition or home) Dinner:2 medium apples |
| Day 6 | Breakfast:Drink American Dinner:Simmer the chicken (500 g), prepare a cabbage salad with olive oil Dinner:Cut the cabbage salad, boil some eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boil beef (200 g), eat fruit (to choose from an apple, pear, oranges) Dinner:Choose the menu of any dinner from previous days except the third day |
For 14 days
Detailed menu for 14 days on the board:
| day | Menu |
| Day 1 | Breakfast:Drink American Dinner:Simmer a pair of eggs, chop a salad with Beijing cabbage (without salt, with a tablespoon of oil), drink 1 cup tomato juice.The juice is best to do it yourself, or to find tomato juice in the store without adding salt and sugar. Dinner:Boil or cook a couple of fish (250 g) |
| Day 2 | Breakfast:Eat a toast with rye bread (if there is no toast - dry bread in the oven), drink americano Dinner:Simmer fish (200 g), chop white cabbage salad Dinner:Boil beef (100 g) and drink a glass of kefir |
| Day 3 | Breakfast: Eat rye bread, drink american Dinner:Eat zucchini that you need to fry at a drop of oil Dinner:Boil the beef, do not salt (200 g), simmer a pair of drunk eggs, chop salad with fresh cabbage |
| Day 4 | Breakfast:Medium ruff carrots on a thick grater, sprinkle with the juice of a lemon. Dinner:Bake fish (200 g), drink 1 cup of tomato juice (no salt and sugar in composition, better house) Dinner: Eat 200 g of any fruit (for example, a large apple) |
| Day 5 | Breakfast:Eat a little fresh carrot with the juice of a lemon Dinner:Boil fish (200 g), drink tomato juice - 1 cup (no salt and sugar in composition, better house) Dinner:Eat 200 g of any fruit |
| Day 6 | Breakfast:Drink American Dinner:Simmer a salt -free chicken (500 g), cut a salad with carrots and cabbage Dinner:Great a fresh sized carrot, simmer a two eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boil beef, no salt (200 g) Dinner:Choose the diet of any dinner from the past seven days |
| Day 8 | Breakfast:Drink American Dinner:Simmer the chicken without salt (500 g), chop the cabbage salad Dinner:Make a fresh salad with carrots, simmer a pair of drunk eggs |
| Day 9 | Breakfast:Grate fresh carrots on a thick grater, pour the juice of a lemon Dinner:Bake fish with spices (200 g), drink 1 cup tomato juice (no salt and sugar better than home) Dinner:Eat 200 g of any fruit |
| Day 10 | Breakfast: Drink American Dinner:Eat 50 g of solid cheese, chop the fresh carrot salad, weld 1 egg Dinner: Eat 200 g of any fruit |
| Day 11 | Breakfast:Eat rye bread, drink american Dinner:Medium -sized zucchini - in a small amount of oil, you can add spices Dinner:Boil beef (200 g), merge a few eggs, chop salad with cabbage |
| Day 12 | Breakfast:Eat a toast with rye bread, drink a watery espresso Dinner:Fry the fold (200 g), chop the white cabbage salad Dinner: Boil beef (100 g), drink a glass of kefir 1% fat |
| Day 13 | Breakfast:Drink American Dinner:Simmer a pair of drunk eggs, boil cabbage, drink juice from tomatoes - 1 cup (see sugar and salt in composition, better house) Dinner:Boil fish without salt (200 g) |
| Day 14 | Breakfast:Drink American Dinner:Fry the fold (200 g), cut the salad of fresh cabbage Dinner:Boil beef (200 g), drink 1 cup kefir |
Recipe
Despite the fact that the Japanese diet includes a limited list of products, even from them you can prepare the right delicious dishes for a variety in the diet.
Vessels with vegetables
Salad with fresh cabbage
Ingredients:
- 200-300 g cabbage;
- olive oil;
- lemon juice;
- green
Preparation:
- Cut the fine cabbage;
- Put it on a large plate, remember with your hands - so the cabbage will give juice and the salad will become more delicious;
- For 300-400 grams of fresh cabbage, you can add 1 tablespoon of oil: sunflower or high quality olive;
- Salt cannot be added, but you can season the salad with black or red pepper and lemon juice;
- Such a salad will become more delicious if fresh plants are added to it: dill, parsley, cilantro (or use the dried analog of these plants).
Carrot salad
Ingredients:
- 200-300 g cabbage;
- olive oil;
- lemon juice;
- carrot;
- green
Preparation:
- Cabbage should be chopped;
- Rim with your hands;
- Add fresh carrots: rub it on a large grater;
- Add to the cabbage;
- Season the salad with a mixture of peppers, butter and lemon juice.
Salad with fresh carrot
Ingredients:
- 2-3 average carrots;
- lemon juice;
- 1 tablespoon olive oil or sunflower;
- green
Preparation:
- Grade 2-3 average carrots in a thick grater;
- Add lemon juice, 1 tablespoon olive oil or sunflower;
- Fresh herbs, especially basil and cilantro;
- You can add mint so the salad will enjoy more.
Boiled carrot salad "Macresan"
Ingredients:
- 1 carrots;
- 1 tablespoon vegetable oil;
- lemon juice;
- "hops-sun" spices and fresh cilantro.
Preparation:
- Simmer carrots;
- Cut it into large neighborhoods or cubes;
- Prepare a fuel: 1 tablespoon vegetable oil, lemon juice, "hops-sun" spices and fresh cilantro;
- Mix everything.
Boiled cabbage
Ingredients:
- 300-400 g white cabbage;
- 1 tablespoon vegetable oil.
Preparation:
- Classic recipe for boiled cabbage - it will be replaced by boiled cabbage;
- 300-400 grams of fresh white cabbage and remember that cabbage gives juice;
- Heat a deep frying pan over medium heat;
- Pour 1 tablespoon of vegetable oil there;
- Place the cabbage in a hot pan, close the lid, but remember to stir;
- When the cabbage is slightly fried, add 1-2 cups of hot water to the pan;
- After boiling water, reduce the fire to a small;
- Glass under the lid for another 10-20 minutes, until the cabbage becomes soft.
Peking cabbage salad "in Japanese"
Ingredients:
- Beijing cabbage;
- 1 tbsp.l.vegetable or olive oil;
- soy sauce;
- 1 tsp, l sesame seeds;
- Dried ginger.
Preparation:
- To really absorb the spirit of Japan, try to prepare this salad, it is suitable for those days when Beijing (sometimes called Chinese cabbage);
- Cut the cabbage into thin strips, place on a deep plate;
- Prepare a fuel: 1 tablespoon of vegetable or olive oil, soy sauce, 1 teaspoon sesame seeds, dried ginger (or finely chopped, approximately 1/3-1/2 tablespoons);
- Beat the fuel with a whip to get a homogeneous sauce;
- Add the salad sauce, mix well;
- Such a salad becomes even more delicious the next day, when the cabbage absorbs the fuel odor.
Fruit salad
Ingredients:
- orange juice or fresh lemon;
- apples;
- pears;
- berries.
Preparation:
- In the days when the fruit is allowed, you can caress yourself with such a salad;
- Here, fresh and/or lemon orange juice will serve as a fuel;
- For this salad, apples or pears with fresh berries are suitable;
- Cut apples or pears with cubes, add the berries and pour all this with fruit juice;
- Should be prepared at home, purchased options often contain sugar;
- The main thing: observing a gram of the dish, no more than 200 g of meal fruit.
VESSELS
Ripe
Ingredients:
- low package fish fillets;
- lemon juice;
- garlic;
- Black land pepper.
Preparation:
- For this recipe, you will need a low fish fish fillet;
- Put it in foil;
- Sprinkle lemon juice;
- Sprinkle with dry garlic and black pepper;
- You can put fresh rosemary on a fish on top, with it the plates will become more interesting;
- Once you have added all the spices, cover the fish with the foil and the seal (so the fish will remain juicy because the liquid will be inside);
- Bake in the oven, lit in 200 C for about 20-30 minutes, until the fish becomes soft.
Fried fish in soy sauce
Ingredients:
- fish fillets;
- sunflower oil;
- 1 tablespoon sesame seeds.
Preparation:
- Cut the fish into large pieces;
- Pour soy sauce in order to cover a little fish;
- Leave for 20-30 minutes;
- Fry in a hot pan with a spoonful of sunflower oil until the fish is fried and soft;
- When parts of the fish are prepared, place them on a plate and add 1 tablespoon of sesame seeds.
The rules of exit
- Get ready for a gradual exit from the diet:It is believed that the way to get out of this diet must exceed the diet itself by duration.
- Eat in small parts:Do not stretch the stomach-because of a modest diet during the diet, the compressed, this will allow you not to gain weight.
- Continue to follow the main rulesJapanese diet: Eat a lot of vegetables, low meat.You can access cereals like rice or buckwheat in a diet in small portions.
- Don't start a way to get out of the diet from sweets and pastries- You risk losing all the progress, but pounds will only be added.Add your favorite products gradually, to small portions.
Drink at least 1.5-2 liters of water, this rule should be kept throughout your life!
How many pounds can you lose?
Depending on the amount of excess weight, you can lose from 5 to 8 kg to two weeks.Women with 20-30 pounds of overweight can get rid of at least 10 pounds.
Despite the impressive results, it is not recommended to constantly adhere to this diet: it is low calorie and weak for nutrients, which means it can damage the health of women.The skin, nails, teeth will deteriorate, the reproductive system and the gastrointestinal tract will suffer.The Japanese diet should not be repeated too often: once every six months it will be optimal.
Contraindications
- You are in therapeutic food, the doctor recommended a diet.
- You have hypertension, gastrointestinal disease, kidney or liver disease.
- You started observing a diet and you have weaknesses, dizziness, headaches.If this condition lasts several days, it is recommended to complete the diet.
- You cannot sit on a diet for pregnant women breastfeeding.