Japanese diet

The Japanese diet for weight loss (also often called simply "Japanese" among adherents of various diets), which we will talk about below, actually has no direct relationship with the Land of the Rising Sun, but is a certain dietary regime for men and women, which allows you to quickly and relatively cheaply rid the body of excess fat mass.The expected weight loss for 2 weeks by strictly following this diet varies between 6 and 8 kilograms.

The essence and principles of the Japanese diet

The mechanism for losing weight in the Japanese diet is mainly based on limiting the intake of food calories in the human body, especially from fatty, carbohydrate-rich and salty foods.It is for this reason that the Japanese diet can be safely classified aswithout saltAndproteinsdietary regimes.In addition to the slimming effect there is also the purpose of the Japanese dietdetoxbody and normalization of everything that happens in its digestive systemmetabolictransformations, in other words – restoration of an adequate metabolism.

You should also start such a "hard" diet after preliminary preparation of your body, which, in addition to psychological mood, requires avoiding potentially harmful foods (sweets, fast food, smoked meat, pickles, etc.) during the previous week and reducing the size of portions consumed.

Variety

Today, there are three variations of the Japanese diet, which differ only in the number of days (7, 13 or 14) during which it is necessary to follow this diet regime and, consequently, in the amount of kilograms of weight lost.

Japanese diet for 7 days

When choosing this type of diet, the nutritious diet is calculated for only 7 days, during which you can get rid of 2-3 kilograms of excess weight.The recommended weekly menu is an unequivocal and rigorous plan for the use of acceptable foods in the time of day specifically assigned to them and does not allow any modification, either in terms of substituting dishes or in relation to their rotation.It is worth noting that the reviews of some nutritionists about this version of the Japanese diet indicate that such a period of time is not enough for the full effectiveness of weight loss, since, in their opinion, during the first week of the diet, only the body adapts to a reduced diet.

Japanese diet for 14 days

A two-week or 14-day salt-free Japanese diet is considered the most optimal for complete weight loss.Productivity reviews of this dietary option provide data on the end result of its strict adherence, which varies in the range of minus 6-8 kilograms of body fat mass.As in the previous case, the menu of the Japanese diet for 14 days is strictly fixed and does not tolerate any deviations.All recommended food items should be consumed at the designated time of day and on a specific day of the week.

Japanese diet 13 days

The Japanese diet menu for 13 days exactly repeats the diet described above and differs from it only in the absence of the need to adhere to a strictly reduced nutritional diet in the last 24 hours.Even the 13-day Japanese salt-free diet, reviews of which in terms of weight loss effectiveness are almost identical to its longer version, must be maintained within the framework of all the previously specified rules for taking the recommended food.

Authorized products

The set of foods allowed in any version of the Japanese diet is strictly limited and allows the consumption of the following foods:

• eggs and chicken fillet (peeled and fat-free chicken breast);
• fish fillet (preferably lean sea fish);
• lean beef;
• rye bread (or crackers);
• some vegetables (including white cabbage, courgettes, carrots, aubergines);
• unsweetened fruit (with the obligatory use of lemons and with the exception of grapes and bananas);
• olive oil (for cooking meat dishes and dressing vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green tea (leaf) and coffee (ground or beans);
• mineral or purified water without gas.

Table of permitted products

	Proteins, g	Fats, gr	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1.2	0.1	4.5	24
zuchinis	0.6	0.3	4.6	24
cabbage	1.8	0.1	4.7	27
carrots	1.3	0.1	6.9	32
Fruit
pineapple	0.4	0.2	10.6	49
oranges	0.9	0.2	8.1	36
pears	0.4	0.3	10.9	42
kiwi	1.0	0.6	10.3	48
lemons	0.9	0.1	3.0	16
pomelo	0.6	0.2	6.7	32
apples	0.4	0.4	9.8	47
Baked products
rye crackers	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
Egg
chicken eggs	12.7	10.9	0.7	157
Fish and seafood
blue whiting	16.1	0.9	-	72
code	17.7	0.7	-	78
hake	16.6	2.2	0.0	86
Oils and fats
olive oil	0.0	99.8	0.0	898
Non-alcoholic drinks
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 compotes
tomato juice	1.1	0.2	3.8	21
*the data is intended for 100 g of product

Products completely or partially limited

Due to the strict limitation of ingredients allowed for consumption, the list of prohibited food products looks more impressive and mainly includes:

• salt and all products containing it;
• sugar and all kinds of sweets;
• all products related to fast food;
• fatty meat of animals, fish and poultry;
• smoked meats and pickles;
• all kinds of flour products;
• any semi-finished products and canned food;
• marinades, sauces, gravies;
• full-fat dairy products;
• nectars and confectionery compotes;
• starchy vegetables and grains;
• cheeses and cured meats;
• carbonated and alcoholic drinks.

Table of prohibited products

	Proteins, g	Fats, gr	Carbohydrates, g	Calories, kcal
Fruit
bananas	1.5	0.2	21.8	95
cherry	0.8	0.5	11.3	52
figs	0.7	0.2	13.7	49
litchi	0.8	0.3	14.4	65
mandarins	0.8	0.2	7.5	33
persimmons	0.5	0.3	15.3	66
cherry	1.1	0.4	11.5	50
Nuts and dried fruit
raisins	2.9	0.6	66.0	264
dried apricots	5.2	0.3	51.0	215
plums	2.3	0.7	57.5	231
Cereals and porridge
semolina polenta	3.0	3.2	15.3	98
millet polenta	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
tagliatelle	12.0	3.7	60.1	322
spaghetti	10.4	1.1	71.5	344
pasta	10.0	1.1	71.5	344
pancakes	6.1	12.3	26.0	233
gnocchi	7.6	2.3	18.7	155
pancakes	6.3	7.3	51.4	294
Sweets
jam	0.3	0.1	56.0	238
marshmallows	0.8	0.0	78.5	304
candies	4.3	19.8	67.5	453
jam	0.9	0.2	40.3	183
marshmallows	0.5	0.0	80.8	310
cookies	7.5	11.8	74.9	417
Ice-cream
ice-cream	3.7	6.9	22.1	189
Cakes
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
sour cream 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
dried ham	22.6	20.9	0.0	279
cutlets	16.6	20.0	11.8	282
steak	27.8	29.6	1.7	384
Sausages
boiled sausage	13.7	22.8	0.0	260
smoked sausage	28.2	27.5	0.0	360
smoked sausage	16.2	44.6	0.0	466
cured sausage	24.1	38.3	1.0	455
smoked sausage	9.9	63.2	0.3	608
liver sausage	14.4	28.5	2.2	326
sausages	10.1	31.6	1.9	332
sausages	12.3	25.3	0.0	277
pork chops	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
roast turkey	28.0	6.0	-	165
roast goose	22.9	58.8	-	620
Alcoholic drinks
absinthe	0.0	0.0	8.8	171
brandy	0.0	0.0	0.5	225
honey wine	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
cognac	0.0	0.0	0.1	239
liquor	0.3	1.1	17.2	242
beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
love	0.5	0.0	5.0	134
tequila	1.4	0.3	24.0	231
bubbly wine	0.2	0.0	5.0	88
Juices and compotes
banana juice	0.0	0.0	12.0	48
cherry compote	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
mandarin juice	0.8	0.3	8.1	36
apple nectar	0.1	0.0	10.0	41
*the data is intended for 100 g of product

Example menu

Below is a detailed menu plan for the Japanese diet, which can be followed for 7-14 days.

First (eighth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.).
Lunch	cabbage stewed in olive oil; 2 boiled chicken eggs; a glass of homemade tomato juice.
Dinner	200 grams of stewed or boiled fish fillet.

Second (ninth) day

Breakfast	a cup of natural coffee without additives (cream, sugar, etc.); a slice of rye bread or crackers.
Lunch	cabbage stewed in olive oil; 100 grams of stewed or boiled fish fillet.
Dinner	100 grams of stewed or boiled beef; a glass of low-fat kefir.

Third (tenth) day

Breakfast	a cup of natural coffee without additives (cream, sugar, etc.); a slice of rye bread or crackers.
Lunch	Eggplant/courgette stew cooked in olive oil.
Dinner	raw cabbage salad dressed with a drizzle of oil; 2 boiled chicken eggs; 200 grams of stewed or boiled beef.

Fourth (eleventh) day

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
Dinner	200 grams of stewed or boiled fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite unsweetened fruits.

Fifth (twelfth) day

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
Lunch	200 grams of boiled fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite unsweetened fruits.

Sixth (thirteenth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.).
Lunch	500 grams of boiled chicken fillet; raw carrot and cabbage salad dressed with a drizzle of oil.
Dinner	2 boiled chicken eggs; grated carrot salad dressed with a drizzle of olive oil.

Seventh (fourteenth) day

Breakfast	a cup of natural green tea without additives (cream, sugar, etc.).
Lunch	200 grams of stewed or boiled beef.
Dinner	dinner menu every day of the week except 3 days.

For clarity of the described menu of the Japanese diet, you can use a schematic photo of a food intake program designed for 7 days.

Japanese cuisine, recipes for weight loss

In the following article we will look at several recipes of Japanese cuisine that, although not included in the menu of the described diet, can be useful in the fight against extra pounds or in maintaining existing weight at the right level.

Seafood soup

Required ingredients:

• purified water – 1 l;
• rice semolina – 1 tbsp.the.;
• seafood cocktail (of your choice) – 200 g;
• lean sea fish fillet – 100 g;
• medium carrots – 1 pc.;
• green beans – 150-200 g;
• soy sauce – 1 teaspoon;
• vegetables: to taste;
• pepper/salt – minimum quantity.

Rinse the rice well (if you want you can replace the rice with Japanese noodles), put it in a pan with water and boil it a little, then add the fish fillet cut into small pieces into the boiling water and cook it over low heat.

Meanwhile, lightly fry the seafood in a pan (about 2 minutes).Chop the carrots and green beans into small pieces and add them to the pan along with the soy sauce, salt and pepper.After 7 minutes, add seafood to the future soup, bring the water to a boil and turn off the stove.When ready to serve, garnish the soup with your favorite herbs.

Rice spaghetti with prawns

Required ingredients:

• funchose (rice noodles) – 100 g;
• large red pepper – 1 pc.;
• peeled boiled prawns – 250-300 g;
• onions – 3-4 pieces;
• coriander – 25-30 g;
• soy sauce – 1 teaspoon;
• garlic – 2 teeth;
• sesame oil – 2-3 tablespoons.the.;
• curry powder – 2 teaspoons;
• lemon juice – 2 tablespoons.the.

Pour hot boiled water over the funchoza, let it infuse for up to 10 minutes, then drain the noodles in a colander (do not pour out the remaining water).Peel the onion and pepper from the seed box, wash them and cut the onion into thin half rings and the pepper into strips.

Prepare the marinade by rinsing the coriander thoroughly and cutting it into small pieces.Peel the garlic and mince it with a knife or garlic mincer.In a saucepan, mix 3 tbsp.the.water left over from funchose, curry powder, soy sauce, 2/3 cup chopped coriander, lemon juice, minced garlic and sesame oil.Place the saucepan over low heat and cook the marinade for about 3 minutes, stirring occasionally.

Coarsely chop the funchose and place in a salad bowl.Add the pre-cooked shrimp, chopped bell pepper, onion and remaining cilantro.Mix all the ingredients thoroughly and season with the marinade.

Japanese omelette

Required ingredients:

• chicken eggs – 4 pieces;
• dried meat – 100 g;
• mayonnaise – 4 tablespoons.the.;
• tomato – 1 pc.;
• vegetable oil – 1 tbsp.the.;
• favorite vegetables - to taste.

Wash the tomatoes and cut them into round or semicircular pieces.Cut the dried meat into thin slices and arrange them well on a plate together with the tomatoes and aromatic herbs.

Beat the eggs with a whisk, add all the mayonnaise and continue beating until a liquid and homogeneous mass is formed (the saltiness of the mayonnaise is enough for the dish and therefore it is not necessary to add additional salt).

Place the pan on low heat, heat it and add a little vegetable oil to its surface (the amount of oil should be kept to a minimum, as too much will spoil the flavor of the dish).

Pour a thin layer of the whipped omelette mixture (as for pancakes) into the pan and immediately spread it over the entire surface.Lightly fry a thin layer of omelette on one side, for about 20-30 seconds, and roll it into a kind of flat roll using a wooden spatula.Leave the resulting roll on the edge of the pan and spread the next omelette mixture over it so that a small amount flows under the first roll.After 20-30 seconds, roll out the second roll, rolling it towards the first.Repeat the same process until all the liquid in the omelette is used up.

Transfer the resulting omelette rolls to a plate with meat and tomatoes, cut them into slices convenient for you and serve.

Japanese style salad

Required ingredients:

• chicken eggs – 2 pieces;
• rice – 200 g;
• fresh tomatoes – 4 pieces;
• parsley – 2 tablespoons.the.;
• fresh cucumbers – 2 pieces;
• soy sauce – 2 tbsp.the.;
• lemon –0.5 pieces;
• pepper/salt - to taste.

Wash the cucumbers, tomatoes and parsley.Cut off the tops of the tomatoes and remove the seeds with a spoon.Cut one tomato into circles and the remaining into cubes, cut the cucumbers into the same cubes.Finely chop the parsley, leaving a couple of sprigs for decoration.

Boil the rice in lightly salted water and drain it in a colander.Boil chicken eggs, cool and peel them.Finely chop 1.5 eggs and cut 0.5 eggs into slices.

To dress the salad, mix the soy sauce with the juice of half a lemon and add pepper/salt.

Mix cooked rice, diced cucumbers, tomatoes and chopped eggs in a salad bowl.Pour the prepared dressing over the salad and mix gently.Garnish the dish with egg slices, tomato slices and parsley sprigs.

Abandon the diet

Naturally, by following the Japanese diet (especially in its variants designed for 13 and 14 days), the human body gets used to the scarcity of food and rebuilds itsmetabolismwork with low-calorie foods.A sharp interruption of such a diet and a quick return to the previously consumed high-calorie dishes can not only nullify the entire positive result of weight loss, but also increase the number of extra pounds of weight.Therefore, before abandoning the diet for the usual nutritious diet, it is necessary to adhere to a single dietary menu for at least a similar period of time, starting with a gradual and careful daily replenishment of the food ration.The optimal duration of abstinence from any weight loss diet is considered to be a period of time double the diet itself or at least equal to it in duration.

Contraindications

Given that any temporary regime of the Japanese diet is strictly limited in relation to both the food products themselves and their calorie content, it is not recommended to practice it when:

• pregnancy/breastfeeding;
• ulcerativeorerosivegastrointestinal pathologies;
• anykidney disease/liver;
• anemicstates;
• cholelithiasis;
• infectious diseases;
• serious cardiovascular diseases;
• hypovitaminosis;
• diabetes mellitus;
• arterial hypertension;
• serious chronic pathologies;
• gout;
• in childhood and old age.

Suggestions

Before you start following a fairly "strict" Japanese diet, you should consult a nutritionist, as this diet is not suitable for all people.

When purchasing Japanese diet products, be sure of their quality.For example, coffee actively used in this diet should be not only natural, but also first-class, since only such a drink contains the antioxidants necessary to remove toxins from the body.

It is best to choose “homemade” beef and poultry, due to their higher contentminerals,vitaminsand other useful substances and lackhormonesAndantibiotics.It is advisable to buy fresh sea fish when its quality is beyond doubt.Fruits and vegetables should also be fresh and environmentally friendly.

Throughout the Japanese diet, meat and fish dishes can, in principle, be prepared in any way, but it is best to avoid frying them.Among vegetable oils, it is necessary to choose olive oil and use it in minimal quantities in the future.

When preparing for long-term (13 or 14 day) versions of the Japanese diet, you should consider taking additionalmineral and vitamin complex, since prolonged consumption of low-calorie foods will certainly create a deficiency of these substances necessary for the human body.

Japanese diet, reviews and results

First of all, in various forums dedicated to dietetics, the obvious discrepancy between the name of this diet and its absolutely non-oriental diet is discussed.Various versions and hypotheses have been put forward about the origin of this dietary regime, but they have not brought us any closer to resolving this dissonance.Be that as it may, in any diet for weight loss, the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, reviews of those who have lost weight on the Japanese diet, as well as comments from nutritionists, very often agree on its positive assessment.

According to the majority of people who have personally experienced the effectiveness of this diet, even following the "Japanese" variety, designed for just 7 days, shows tangible positive results in terms of freeing the body from excess fat mass, while the muscle structure remains unchanged.What is important is that many positive reviews about the Japanese diet, with photographs of results and recommendations, are left by people with different starting weights.The weight for a week of such a diet regime varies between 3-5 kilograms, and when maintaining longer versions (for 13 and 14 days) it is 5-8 kilograms.It is worth saying that the reviews of the Japanese diet for 14 days and 13 days are practically identical in terms of effectiveness in terms of weight loss, and the reason for the appearance of the 13 day diet is most likely the desire to reduce such a strict diet for at least 24 hours.