The Japanese enjoy one of the longest life cycles in the world, in part because their traditional diet consists of fresh, unprocessed foods. In addition, they treat food differently from people in 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.
Eating rules
They use the same word, gohan, to mean a mixture of cooked rice and flour. Food without rice is not food at all. Cooked white rice is low in calories, low in fat and surprisingly high in protein, with 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 average Japanese person consumes 154 pounds of fish a year. One cold and one seafood dish 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 spice. Also, tofu, which is made from soy, is included in the famous miso soup. Ordinary tofu is very high in protein and low in calories. One piece of solid 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 foods a day. Fresh fruits and vegetables, including mushrooms, bamboo shoots, mango and watercress, 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 desserts, the Japanese don't think of high-carb biscuit cakes. For them, the best dessert is fresh fruit and berries - watermelon, paradise apple, strawberries.
All this allows Japanese women to live an average of 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 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. Therefore, the "Japanese" is considered extreme, as a person receives less than 1000 kcal per day and if you feel unwell, the diet must be completed urgently.
Doctors recommend following such a diet no more than twice a year, as metabolism may be impaired.
Who is the Japanese diet for?
Both men and women who do not have health problems and do not engage in hard physical labor can try the "Japanese". The diet is quite poor and does not provide the necessary amount of energy. Also suitable for those who do not want to spend a lot of time and money looking for and buying products - you will spend no more than 3, 000 rubles for this, and the products are very affordable.
Mental attitude to diet
The diet offered by the leading clinics in Japan for 14 days is quite heavy and it is undesirable to enter it without preparation. If you decide to lose weight this way, then tune in mentally - gain strength and patience, prepare motivational photos and photos. Also, prepare your body so that entering the Japanese diet is not a big stress. Give up sugary and unhealthy foods 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 need to eat strictly according to the menu. You cannot change days or meals in places. Oil-free fresh vegetables can be eaten without restrictions.
- Follow the drinking regime. All nutritionists recommend drinking at least 2 liters of filtered clean water at room temperature, depending on weight. You can download a special program on your phone that reminds you to drink water.
- It is necessary to take vitamins during the observation of the "Japanese". Choose a vitamin-mineral complex for hair, nails and skin and maintain tone and good mood.
- During this period it is necessary to forget about heavy physical activity and sports training. You can perform light forms of exercise or stretching.
- The Japanese diet includes strictly three meals a day. Breakfast is prohibited.
- Eliminate all spices and condiments.
- Turn off the alcohol.
Foods for the Japanese diet
Allowed:
- beef;
- chicken breast or fillet;
- sea fish;
- coffee (preferably beans);
- green tea classic;
- vegetable oil;
- eggs;
- fresh fruits and vegetables, bananas and grapes are prohibited;
- low fat dairy products;
- low-fat and unsalted hard cheese;
- tomato juice without salt;
- calm waters.
Menu
In the morning, be sure to drink 250 ml of black coffee or tea - green or black, cold or hot. Sugar and milk are forbidden! You can add cardamom. This will give your drink a spicy spice. For breakfast you are allowed to take 1 rye bread or crackers with raisins or a simple cookie.
Lunch (we take a portion of no more than 250-300 grams). The menu is given on days of the week. The number indicates whether the first or second week of weight loss is imminent.
- Stewed perch fillet (Monday 1 of the week)
- Cucumber and cabbage salad with a little lemon juice (Tuesday of the 1st week)
- Salad Ministry of Emergency Situations (carrots with garlic clove + beets) (Wednesday 1 week)
- Romaine lettuce or arugula with olive oil, boiled beef (Thursday of the 1st week)
- 3 large fresh or cooked carrotsEgg white (Friday 1)
- zucchini slices fried in butter (Saturday 1)
- Stew with pollock without oil + cabbage salad with cucumbers (Sunday 1)
- Stewed (onion and cabbage with a little lean beef). (Monday 2)
- Salad brush (beets, carrots, cabbage) (2 Tuesday)
- Salad with tomatoes and basil, stewed cod fillet (Wednesday 2)
- Cucumber and celery salad + boiled skinless chicken breast (Thursday 2)
- Seaweed, carrot and beet salad + pike fillet (Friday 2)
- On Saturday and Sunday we repeat the diet from the 1st week.
Dinner (we take a portion of no more than 250-300 grams). The menu is given on days 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)
- Stewed spinach (Tuesday of the 1st week)
- Riviera Salad (cucumbers, broccoli, shrimp, lemon juice) (Wednesday 1 week)
- Seaweed salad + apple and prunes (Thursday 1 week)
- 2 medium apples or large grapefruit (Friday 1st week)
- A glass of low-fat kefir or 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)
- Cup of kefir, 2 eggs (Wednesday 2 weeks)
- 200 g grilled beef (Wednesday 3 weeks)
- Boiled or stewed fish (hake, pollock, cod) (Thursday of the 1st week)
- On Fridays, Saturdays and Sundays of the second week we accept every dinner of the first seven days.
Japanese diet with green tea
This is one of the Japanese methods of weight loss. You can use the Japanese diet menu described above, just replace coffee with green tea.
Green tea is recommended to drink in the morning, before noon 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 many 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 out of the diet
This wonderful diet allows you to keep the result for a long time. But at the same time you must follow the principles of getting out of this miraculous diet. For the next two weeks, no more than 1 product can be added to each meal per day. Replace bread with healthy breads. Salt and sugar can be introduced gradually literally in milligrams a day. Continue to follow a strict drinking regime. You can eat dried fruits, oats, spaghetti from durum wheat.
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 severity of the menu, losers lose different amounts of weight. Of course, the heavier you are, the more likely you are to burn more pounds in such a short period of time "Japanese".
This technique is also designed to encourage you to gradually reconsider your diet in favor of healthy and if you continue to follow the principles of proper nutrition + connect some sports, then your success is guaranteed!
Contraindications
Pregnancy. Attempts to keep fit with this diet from the Land of the Rising Sun are strictly prohibited. The body recovers during pregnancy and needs especially such important vitamins as A, E. D, C B1, B6, B12. If a woman wants to follow a diet during pregnancy, she should definitely consult her doctor. You can just give up fatty foods and sweets and, if possible, move more, eat often, but little by little.
breastfeeding period. During breastfeeding, a woman should make sure that the products on her table meet the principles of proper nutrition. Diets during this period are undesirable. In addition, many foods allowed during the "Japanese" can become a strong allergen for nursing mothers and babies (citrus fruits, some vegetables)
This method of weight loss is prohibited for those people who suffer from gastritis, ulcers, heart disease, liver and kidney disease.
Hormonal changes in the body (menopause, abortion).