Japanese diet detailed menu, japanese diet what foods, japanese diet how many days, japanese diet breakfast examples, japanese diet lunch examples, japanese diet dinner examples.
In spring, in all offices in the country, women at lunch share secret diets that will surely help them.
The main advantages of the Japanese diet for the inhabitants of our country were its relative availability and duration. No complex and expensive ingredients, just two weeks of restrictions, and now you're rocking jeans that didn't fit before. But in order to become a great geisha, you must strictly follow the menu.
Briefly about the main
The duration of the diet is 14 days. This is a low-calorie protein menu, you can practice such nutrition no more than 2 times a year. The average result of the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, lactating women, with gastritis and ulcers, as well as people with liver, kidney and cardiological disorders. Before starting a diet, you should consult with your doctor.
Original or speculation?
There will be no exotics - all the products allowed in the Japanese diet have long been familiar to us. This is a definite plus, because the risk of allergies is minimized, and the necessary ingredients for cooking can be bought at any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented in a Tokyo clinic, according to others, the name was inspired by the simplicity and clear diet plan, following which gives the expected inspiring result (very Japanese style: act according to the rules, try your best and you will be rewarded).
The Japanese diet is popular all over the world, it is characterized by moderation in the composition and caloric content of allowed foods, this also relates it to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots will allow her to keep a relatively small amount of carbohydrates in the daily menu and a small portion.
According to Moriyama, the Japanese consume an average of 25% fewer calories than the inhabitants of any other country. In Japan, for example, it is not customary to eat chips, chocolate, confectionery, and the Japanese generally learned about butter only at the beginning of the 20th century from Europeans and still treat it with suspicion. That is, choosing healthy foods in moderation is a national characteristic of Japanese culture. And the Japanese diet for 14 days fully meets this requirement, despite the formal differences from the usual diet of ordinary inhabitants of the Pacific state.
"Samurai" rules of the Japanese diet.
The main satiating substance in the diet is protein obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and some of the allowed vegetables, fats are in olive oil, which can be used for cooking and dressing salads, as well as meat and fish.
Fiber is found in abundance in vegetables and fruits, the amount of which is not even regulated on some days of the diet, so it is likely that the stomach does its job well. Coffee and green tea not only keep you energized, but also contain healthy antioxidants (which is why it's important to choose high-quality, always natural tea and coffee with no flavorings or additives).
However, such a diet still cannot be called balanced, and following it for more than two weeks is dangerous for health. But even in these 14 days, your body may respond poorly to a reduction in the amount of carbohydrates in the menu: in this case, you will feel body aches, weakness, and headache. Then you need to smoothly abandon the strict menu and consult a doctor.
The drinking regimen in the Japanese diet is especially important. Drink plenty of plain, still water at room temperature to not only help your stomach feel full, but also to ensure elimination of processed animal proteins.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot confuse the days and, at your whim, substitute some products for others, even similar ones. The only exception may be, perhaps, only morning coffee - it can be replaced with a cup of unsweetened green tea. It is advisable to refuse salt for the entire duration of the diet, but if this prohibition is critical for your taste buds, then minimally add salt to the food.
A small number of meals per day (only three instead of the healthiest 5-6) and no snacks can be hard on the Japanese diet as well, be prepared for this. Eat dinner at least a couple of hours before bedtime and start the morning with a glass of water on an empty stomach; this is good for the metabolism and allows you to better cope with the lack of breakfast.
Since the Japanese diet is strict, it is highly undesirable to enter from the bay. If you decide to lose weight using such a menu, prepare yourself psychologically and prepare your body, at least a few days before the start of the diet, giving up sweets, fast food and reducing the usual portion size.
14-Day Japanese Diet Shopping List
- Coffee beans or ground - 1 package
- Green tea of your favorite variety (without additives and flavors) - 1 pack
- Fresh chicken eggs - 2 dozen
- Sea fish fillet - 2 kg
- Lean meat, fillet - 1 kg
- Chicken fillet - 1 kg
- Extra virgin olive oil - 500ml
- White cabbage - 2 medium forks
- fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg in total
- Fruits (except bananas and grapes) - 1 kg in total
- Tomato juice - 1 l
- Kefir - 1 liter
- Lemons - 2 pcs.
Menu for the resistant
The composition of the Japanese diet is often compared to the "chemical diet, " a meal plan invented by American physician Osama Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet takes advantage of the effect of drastically reducing carbohydrate intake while increasing protein. As a result, the chemistry of the body's metabolic processes is rebuilt, stored fat is burned quickly, and strengthened muscles prevent the formation of new ones.
No changes in schedule or diet are allowed in the Japanese diet. If you want to get the result, you must strictly follow the diet program.
First day
Breakfast: coffee without sugar and milk.
Lunch: 2 boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish.
Second day
Breakfast: a slice of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 g of boiled beef and a glass of yogurt.
The third day
Breakfast - a slice of rye bread dried in a toaster, or an unleavened biscuit without additives, coffee without sugar.
Lunch - zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled veal without salt, raw cabbage in vegetable oil and 2 hard-boiled eggs.
Fourth day
Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Fifth day
Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Sixth day
Breakfast: coffee without sugar.
Lunch: boiled chicken without salt (500 g) with salad of fresh cabbage and carrots in vegetable oil.
Dinner: small fresh carrots and 2 boiled eggs.
Seventh day
Breakfast: green tea.
Lunch: 200 g of boiled beef without salt.
Dinner: 200 g of fruit or 200 g of boiled or fried fish, or 2 eggs with fresh carrots in vegetable oil, or boiled veal and 1 glass of kefir.
eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled unsalted chicken and carrot-cabbage salad in vegetable oil.
Dinner: fresh baby carrots with vegetable oil and 2 boiled eggs.
ninth day
Breakfast: medium carrot with lemon juice.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Tenth day
Breakfast: coffee without sugar.
Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 g of any fruit.
eleventh day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch - zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled veal without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
twelfth day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g of boiled veal without salt and a glass of kefir.
thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice.
Dinner: 200 g of fish boiled or fried in vegetable oil.
fourteenth day
Breakfast: coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g of boiled beef, a glass of yogurt.
It is believed that such a diet is one of the most durable, and the result obtained can last up to three years. But, of course, sleep will remain unattainable if, after the end of the restrictions, you start to overeat.
fast does not mean good
It should be noted that among experts there is also an opinion that diets that have a name often do not work or even harm. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and cardinal hypocaloric nutrition itself leads to breakdowns and can even cause depression. The fact is that a person begins to scold himself for weakness, but in reality his diet was simply not balanced.
"Diets with an extremely low number of calories are used here, starvation, for which a person is not ready. Therefore, extreme methods are effective only at the initial stage, but then there will be a collapse, and the weight will return with strength, says the expert.
The nutritionist also clarifies that for most people, long breaks between main meals, such as skipping breakfast, will lead to overeating at dinner.
- Do not try to lose weight; in general, you need to forget about this phrase, because trying - from the word "torture", and losing weight - from the word "bad". By saying this, we are not preparing ourselves for a positive weight loss, concludes the nutritionist. Irina advises to think that by limiting ourselves without fanaticism, we first of all become healthier.