Japanese food

The Japanese diet for weight loss (usually referred to as "Japanese women" in the circle of supporters of various diets) will be discussed below. It is actually not directly related to the sunrise, but it is a certain maleThis diet system for ladies and ladies allows you to get rid of excess body fat quickly and relatively cheaply. After 2 weeks of strictly following this type of diet, it is expected that the body weight will lose 6-8 kg.

The essence and principle of Japanese diet

The mechanism of weight loss in the Japanese diet mainly depends on limiting the calorie intake of foods in the body, especially fat, high carbohydrate and salty foods. Therefore, the Japanese diet can be safely classified as asalt-freeandproteindiet plan. In addition to the weight loss effect, the purpose of the Japanese diet is to detoxify the body, and to normalize allmetabolismthe body, in simple terms-to restore sufficient metabolism.

You should also start this kind of "rigid" diet after initial preparation of your body. In addition to your psychological attitude, you also need to reject potentially harmful foods (sweets, fast food, smoked meat, salted food, etc. ) in the previous week), and reduce the serving size.

Varieties

Nowadays, there are three variations of the Japanese diet, which differ only in the number of days (7 days; 13 days or 14 days) that must be followed for this diet, and the corresponding weight loss.

7 Days Japanese Diet

When choosing this type of diet, only a 7-day nutritional diet is calculated, during which time, 2-3 kg of excess weight can be shed. The recommended menu of the week is a clear and strict plan to use acceptable food at special times of the day, and no changes are allowed in terms of changing dishes or alternating food. It is worth noting that some nutritionists’ comments on this Japanese diet indicate that such a period of time is not enough to achieve the full effect of weight loss, because they believe that in the first week of the diet, only the body adapts to reducing the diet. habit.

Japanese diet for 14 days

A salt-free Japanese diet for two weeks or 14 days is considered the most ideal way to lose weight completely. The comment on the productivity of this dietary choice gave the final result figure strictly adhered to, with a body fat content of minus 6-8 kg. As in the previous situation, the 14-day Japanese diet menu is strictly fixed and does not allow any deviation. All recommended foods must be consumed at specified times of the day and specific days of the week.

13 days of Japanese diet

The 13-day Japanese diet menu just repeats the above diet plan, and it is different from the situation where there is no strict adherence to the nutritional diet in the last 24 hours. The weight loss effect of the 13-day salt-free diet in Japan is almost the same as that of the long version diet, so it should also be carried out within the framework of all the above recommended foods.

Approved products

Strictly restrict any allowed food in Japanese diet, and allow the following foods:

  • Eggs and fish fillets (poultry breast meat, peeled and removed and deposited fat from the skin);
  • Fish fillets (preferably from thin sea fish);
  • Lean beef;
  • Rye bread (or biscuits);
  • Some vegetables (including cabbage, zucchini, carrots, eggplant);
  • Unsweetened fruits (lemon must be used, but grapes and bananas are excluded);
  • Olive oil (used for cooking meat dishes and seasoning vegetable salads);
  • Natural tomato juice;
  • Low-fat kefir;
  • Real green tea (leaf) and coffee (ground or grain);
  • Or mineral water or pure water.

Table of allowed products

Protein, grams Fat, grams Carbohydrates, grams Calories, kcal

Vegetables and herbs

Eggplant 1, 2 0, 1 4. 5 24
Zucchini 0. 6 0. 3 4. 6 24
Chinese cabbage 1. 8 0, 1 4. 7 27
Carrot 1, 3 0, 1 6. 9 32

Fruit

Pineapple 0. 4 0. 2 10. 6 49
Oranges 0. 9 0. 2 8, 1 36
Pear 0. 4 0. 3 10. 9 42
Kiwi 1. 0 0. 6 10. 3 48
Lemon 0. 9 0, 1 3. 0 16
Pomelo 0. 6 0. 2 6. 7 32
Apple 0. 4 0. 4 9. 8 47

Baked products

Rye biscuits 16. 0 1. 0 70. 0 336
Rye bread 6. 6 1, 2 34. 2 165
Rye bread 11. 0 2. 7 58. 0 310

Dairy products

Kefir 1% 2. 8 1. 0 4. 0 40

Meat products

Beef 18. 9 19. 4 0, 0 187

Bird

chicken fillet 23, 1 1, 2 0, 0 110

Eggs

Eggs 12. 7 10. 9 0. 7 157

Fish and seafood

blue and white 16. 1 0. 9 - 72
Cod 17, 7 0. 7 - 78
hack 16. 6 2. 2 0, 0 86

Grease

Olive oil 0, 0 99. 8 0, 0 898

Soda

Mineral water 0, 0 0, 0 0, 0 -
Coffee 0. 2 0, 0 0. 3 2
Green tea 0, 0 0, 0 0, 0 -

Juices and preserves

Tomato juice 1, 1 0. 2 3. 8 21
*Data is expressed per 100 grams of product

Restricted or partially restricted products

Due to strict restrictions on acceptable ingredients, the list of prohibited foods looks even more impressive, mainly including:

  • Salt and any salt-containing products;
  • Sugar and various candies;
  • All products related to fast food;
  • Fatty meat of animals, fish and poultry;
  • Smoked meat and pickles;
  • All types of flour products;
  • Any semi-finished products and preserved goods;
  • Marinade, seasoning, gravy;
  • Fat dairy products;
  • The nectar and preserves of the sweet factory;
  • Starchy vegetables and grains;
  • Cheese and sausage products;
  • Carbonated and alcoholic beverages.

Prohibited product list

Protein, grams Fat, grams Carbohydrates, grams Calories, kcal

Fruit

Banana 1. 5 0. 2 21. 8 95
Cherry 0. 8 0. 5 11. 3 52
Figs 0. 7 0. 2 13, 7 49
Lychee 0. 8 0. 3 14. 4 65
Oranges 0. 8 0. 2 7. 5 33
Persimmon 0. 5 0. 3 15. 3 66
Cherry 1, 1 0. 4 11. 5 50

Nuts and dried fruits

Raisins 2. 9 0. 6 66. 0 264
Dried apricots 5. 2 0. 3 51. 0 215
Trim 2, 3 0. 7 57. 5 231

Cereals

Semolina 3. 0 3. 2 15. 3 98
Millet porridge 4. 7 1. 1 26, 1 135

Flour and pasta

Wheat flour 9. 2 1, 2 74. 9 342
Pasta 10. 4 1, 1 69, 7 337
Noodles 12. 0 3. 7 60, 1 322
Spaghetti 10. 4 1, 1 71. 5 344
Paste 10. 0 1, 1 71. 5 344
Pancakes 6, 1 12. 3 26. 0 233
Dumplings 7. 6 2, 3 18, 7 155
Pancakes 6, 3 7. 3 51. 4 294

Candy

paper jam 0. 3 0, 1 56. 0 238
Marshmallow 0. 8 0, 0 78. 5 304
Candy 4. 3 19. 8 67. 5 453
Jam 0. 9 0. 2 40. 3 183
Marshmallow 0. 5 0, 0 80. 8 310
cookie 7. 5 11. 8 74. 9 417

Ice cream

ice cream 3. 7 6. 9 22, 1 189

Cake

Cake 4. 4 23. 4 45. 2 407

Chocolate

Chocolate 5. 4 35. 3 56. 5 544

Dairy products

Milk 4. 5% 3. 1 4. 5 4. 7 72
Coconut Milk 1. 8 14. 9 2. 7 152
Condensed milk 7. 2 8. 5 56. 0 320
Soy milk 3. 3 1. 8 5. 7 54
Cream 35% (fat) 2. 5 35. 0 3. 0 337
Yogurt 40% (fat) 2. 4 40. 0 2. 6 381
Fruit yogurt 3. 2% 5. 0 3. 2 8. 5 85

Meat products

Pork 16. 0 21. 6 0, 0 259
Lard 2. 4 89. 0 0, 0 797
Lamb 15. 6 16. 3 0, 0 209
Bacon 23. 0 45. 0 0, 0 500
Ham 22. 6 20. 9 0, 0 279
Meatloaf 16. 6 20. 0 11. 8 282
Steak 27. 8 29. 6 1. 7 384

Sausage

cooked sausage 13, 7 22. 8 0, 0 260
w/Smoked sausage 28. 2 27. 5 0, 0 360
p / smoked sausage 16. 2 44. 6 0, 0 466
sausage/dry 24, 1 38. 3 1. 0 455
Smoked sausage 9. 9 63. 2 0. 3 608
Liver and Intestine 14. 4 28. 5 2. 2 326
sausage 10. 1 31. 6 1. 9 332
sausage 12. 3 25. 3 0, 0 277
Spikelets 10. 0 33. 0 0, 0 337

Bird

Fried chicken 26. 0 12. 0 0, 0 210
Fried chicken liver 30. 8 8. 9 2. 0 210
Smoked chicken wings 29. 9 19. 5 0, 0 290
Smoked chicken legs 10. 0 20. 0 0, 0 220
Roasted Turkey 28. 0 6. 0 - 165
Roast Goose 22. 9 58. 8 - 620

Alcoholic beverages

Absinthe 0, 0 0, 0 8. 8 171
Brandy 0, 0 0, 0 0. 5 225
Mead 0, 0 0, 0 21. 3 71
Whiskey 0, 0 0, 0 0. 4 235
Vodka 0, 0 0, 0 0, 1 235
Gin 0, 0 0, 0 0, 0 220
Brandy 0, 0 0, 0 0, 1 239
Liqueur 0. 3 1, 1 17. 2 242
Beer 0. 3 0, 0 4. 6 42
Rum 0, 0 0, 0 0, 0 220
Sake 0. 5 0, 0 5. 0 134
Tequila 1. 4 0. 3 24. 0 231
Champagne 0. 2 0, 0 5. 0 88

Juices and preserves

Banana juice 0, 0 0, 0 12. 0 48
Cherry preserves 0. 6 0, 0 24. 5 99
Cherry juice 0. 7 0, 0 10. 2 47
Pomegranate juice 0. 3 0, 0 14. 5 64
Jelly 0. 2 0, 0 16. 7 68
Orange juice 0. 8 0. 3 8, 1 36
Apple Nectar 0, 1 0, 0 10. 0 41
*Data is expressed per 100 grams of product

Sample menu

Below is a detailed Japanese food menu plan that can be followed for 7-14 days.

The first (eighth day)

Breakfast
  • A cup of natural coffee without any additives (cream, sugar, etc. ).
Lunch
  • Stew cabbage with olive oil;
  • 2 hard boiled eggs;
  • A glass of homemade tomato juice.
Dinner
  • 200 grams of stewed fish or boiled fish fillets.

The second (ninth day)

Breakfast
  • A cup of natural coffee without any additives (cream, sugar, etc. );
  • A slice of rye bread or croutons.
Lunch
  • Stew cabbage with olive oil;
  • 100 grams of stewed or cooked fish fillets.
Dinner
  • 100 grams of stewed beef or boiled beef;
  • A cup of low-fat kefir.

Third (tenth day)

Breakfast
  • A cup of natural coffee without any additives (cream, sugar, etc. );
  • A slice of rye bread or croutons.
Lunch
  • Eggplant/zucchini cooked in olive oil.
Dinner
  • Raw cabbage salad, add a little olive oil to taste;
  • 2 hard boiled eggs;
  • 200 grams of beef stew or boiled beef.

Fourth day (Eleventh day)

Breakfast
  • Raw carrots (whole or grated);
  • Freshly squeezed lemon juice.
Lunch
  • 200 grams of stewed fish or boiled fish fillets;
  • A glass of homemade tomato juice.
Dinner
  • Any number of delicious fruits you like.

fifty-second day

Breakfast
  • Raw carrots (whole or grated);
  • Freshly squeezed lemon juice.
Lunch
  • 200g boiled fish fillets;
  • A glass of homemade tomato juice.
Dinner
  • Any number of delicious fruits you like.

Sixth (13th) day

Breakfast
  • A cup of natural coffee without any additives (cream, sugar, etc. ).
Lunch
  • 500g boiled chicken fillet;
  • A salad of raw carrots and cabbage, seasoned with a little olive oil.
Dinner
  • 2 hard boiled eggs;
  • Grated carrot salad, seasoned with a little olive oil.

The seventh (fourteenth) day

Breakfast
  • A cup of natural green tea without any additives (cream, sugar, etc. ).
Lunch
  • 200 grams of beef stew or boiled beef.
Dinner
  • Dinner menu on any day of the week (except three nights).

To make the described Japanese food menu clearer, you can use the 7-day meal schedule diagram.

Japanese cuisine, diet recipes

In the following article, we will introduce several Japanese recipes. Although these recipes are not included in the above diet menu, they can help fight excess weight or keep existing weight at an appropriate level. Level.

Seafood Soup

Seafood Soup

Required ingredients:

  • Pure water-1 liter;
  • Rice grains-1 tablespoon;
  • Seafood cocktail (you choose)-200 grams;
  • Sea thin fish fillet-100g;
  • Medium carrot -1. ;
  • Mung beans-150-200 grams;
  • Soy sauce-1 teaspoon;
  • Vegetables-tasting;
  • Pepper/salt is the minimum amount.

Rinse the rice grains thoroughly (you can use Japanese noodles instead of rice noodles if necessary), put them in a pot of water and boil them a little, then cut the fish fillets into small pieces, add them to boiling water and cook over low heat.

At this time, lightly fry the seafood in a frying pan (about 2 minutes). Cut carrots and green beans into small pieces, then put them in a pot with soy sauce, salt and pepper. After 7 minutes, add the seafood to the next soup, bring the water to a boil and turn off the stove. When serving, decorate the soup with your favorite herbs.

Shrimp rice noodles

Ingredients needed:

  • Sheep fun (rice noodles)-100 grams;
  • Big red bell pepper-1
  • Peeled and boiled shrimp-250-300g;
  • Onions-3-4;
  • Coriander -25-30 grams;
  • Soy sauce-1 teaspoon;
  • Garlic-2 teeth;
  • Sesame oil-2-3 tablespoons;
  • Curry powder-2 teaspoons;
  • Lemon juice-2 tablespoons l.

Pour the coriander soup into hot boiling water, cook for up to 10 minutes, then pour the noodles into a colander (don't pour out the remaining water). Peel the onion and pepper from the seed box, rinse, cut the onion into thin half rings, and then cut the pepper into small strips.

Prepare the marinade by thoroughly rinsing the coriander and cutting it into small pieces. Peel the garlic and chop it with a knife or garlic. In a pot, mix 3 tablespoons. l. Sugar, curry, soy sauce, 2/3 chopped coriander, lemon juice, chopped garlic and sesame oil remaining water. Place the pot on low heat and cook the marinade for about 3 minutes, stirring occasionally.

Roughly chop the funnel and place in a salad bowl. Add the pre-cooked shrimp, chopped peppers, onions and the rest of the coriander. Mix all the ingredients thoroughly, then add the marinade to taste.

Japanese omelette

Japanese Omelet

Required ingredients:

  • 4 eggs;
  • Beef jerky-100 grams;
  • Mayonnaise-4 tablespoons. ;
  • Tomato-1
  • Vegetable oil-1 tablespoon;
  • Favorite vegetable flavor.

Wash the tomatoes and cut them into round or semi-circular slices. Cut the beef jerky into thin slices and place them nicely on a plate with tomatoes and herbs.

Whisk the eggs with a whisk, add all the mayonnaise to it, and continue stirring until it forms a uniform liquid (the mayonnaise is salty enough to fill the dish, so you don’t need to add additional salt).

Put the pan on a low heat, heat it and add some vegetable oil on its surface (the amount of oil should be kept to a minimum, because excessive amounts will damage the taste of the dishes).

Pour the thinly whipped omelet mixture (like a pancake) into the frying pan and spread it over the area immediately. Lightly fry the thin omelet on one side for about 20-30 seconds, then roll it into a flat roll with a wooden spatula. Leave the resulting roll on the edge of the pan and spread the next omelet on top of it so that a small amount of omelet drips under the first roll. After 20-30 seconds, roll up the second roll and roll to the first roll. Repeat the same process until all the liquid in the omelet is used up.

Put the resulting omelet with meat and tomatoes on a plate, and cut into thin slices for your convenience.

Japanese salad

Japanese Salad

Required ingredients:

  • 2 eggs;
  • Rice-200 grams;
  • Fresh tomatoes-4
  • Parsley-2 tablespoons;
  • Fresh cucumber-2
  • Soy sauce-2 tablespoons;
  • Lemon-0. 5;
  • Pepper/salt to taste.

Wash cucumbers, tomatoes and parsley. Cut off the top of the tomatoes and remove the seeds with a spoon. Cut one tomato into rounds, the rest into small cubes, and the cucumber into equal cubes. Chop the parsley, leaving two branches for decoration.

Boil the rice with salted water, then drain with a colander. Boiled eggs, peeled after cooling. Cut 1. 5 eggs into thin slices, and then cut 0. 5 eggs into thin slices.

For salad dressing, mix the soy sauce with the juice of half a lemon, and then add pepper/salt to it.

Put the cooked rice, cucumbers, tomatoes and chopped eggs in a salad bowl. Pour the prepared seasoning on the salad and stir gently. Garnish with egg wedges, tomato rings and parsley sprigs.

Give up eating and drinking

Naturally, during the period of adherence to the Japanese diet (especially its variants, designed for 13 days and 14 days), the human body got used to limited food intake and rebuiltmetabolismUse low-calorie foods. Suddenly stopping this diet and quickly resuming the high-calorie diet previously consumed can not only offset the full positive effects of weight loss, but also increase extra weight. Therefore, before leaving the diet for a usual nutritious diet, one must adhere to at least one diet menu for a similar period of time, so as to gradually and accurately supplement the food ration each day. The optimal duration of weight loss recovery from any diet is twice as long as the diet itself, or at least as long as the diet time.

Contraindications

Since any temporary system of Japanese diet strictly restricts the food itself and its calorie content, it is not recommended to implement a diet under the following conditions

  • pregnancy/lactation period;
  • ulcerativeorerosivegastrointestinal pathology;
  • Anykidney disease/liver;
  • AnemiaConditions;
  • Cholelithiasis;
  • Infectious diseases;
  • Severe cardiovascular disease;
  • Vitamin deficiency;
  • Diabetes;
  • Arterial Hypertension;
  • Serious chronic pathology;
  • Gout;
  • In childhood and old age.

Tips

Before starting a rather "stiff" Japanese diet, you should consult a dietitian because this diet is not suitable for everyone.

When buying Japanese diet foods, please ensure their quality. For example, the coffee actively used in this diet must not only be natural, but must also be first-class, because only this beverage contains the antioxidants necessary to remove toxins from the body.

Beef and poultry are best to choose "homemade" because ofminerals,vitaminsand other useful substances, And lack ofhormonesandantibiotics. It is recommended to buy fresh sea fish when the quality is beyond doubt. In addition, fruits and vegetables should be fresh and environmentally friendly.

In the entire Japanese diet, in principle, meat and fish dishes can be prepared in any way, but it is best to avoid frying these foods. From vegetable oils, you need to choose olive oil and then use it in the least amount.

If you plan to take a long-term (13 or 14-day) Japanese diet, you should consider takingmineral and vitamin complexbecause long-term consumption of low-calorie foods willCause the lack of these substances necessary for the human body.

Japanese diet, reviews and results

First of all, in various dietetic forums, they discussed the obvious difference between the name of this diet and its definitely not Oriental diet. Regarding the origin of this diet, many forms and hypotheses have been proposed, but these forms and hypotheses are still far from resolving this inconsistent relationship. In any case, in any weight loss diet, the main thing is not its name, but its effectiveness in weight loss. In this sense, the comments of those who lose weight through the Japanese diet and the comments of nutritionists on it, They are usually consistent in their positive reviews.

According to most people who have experienced this diet method, even if the "Japanese" variety is designed for only 7 days, the muscle structure remains the same while eliminating excess fat, showing obvious positive effects. . It is important that people with different initial weights left many positive comments about the Japanese diet, including photos of the results and suggestions. The plumb line of this diet plan varies from 3-5 kg ​​in a week. If it is maintained for a longer period of time (13 days and 14 days), it is 5-8 kg. It is worth mentioning that in terms of the effectiveness of weight loss, the comments on the 14-day and 13-day Japanese diet are almost the same. The reason for the 13-day diet is probably the desire to reduce this strict diet for at least 24 hours.

17.11.2020