Japanese diet

The Japanese diet (among followers of various diets, it is often called simply "Japan"), which will be discussed below, actually has no direct connection with the country of the rising sun, but is a certain diet for men and women that allows you to quickly and relatively cheaply get rid of excess fat mass.With strict adherence to such a diet, the expected weight loss in 2 weeks varies between 6-8 kilograms.

The essence and principles of the Japanese diet

The mechanism of weight loss in the Japanese diet is primarily based on the restriction of food calories taken into the human body, especially from fatty, high-carbohydrate and salty foods.This is why the Japanese diet can be classified as safesalt-freeandproteinnutritional regimes.The aim of the Japanese diet is to reduce weightdetoxificationnormalization of everything happening in the body and digestive systemmetabolictransformations, in other words - restoration of proper metabolism.

After preparing the body in advance, it is worth starting such a "hard" diet, which, in addition to the psychological mood, requires avoiding potentially harmful foods (sweets, fast food, smoked meats, pickles, etc.) in the previous week, as well as reducing the size of the portions consumed.

Varieties

Today, there are three versions of the Japanese diet, which differ only in the number of days (7, 13 or 14) during which this diet must be followed and, accordingly, in the amount of kilograms of weight lost.

Japanese diet for 7 days

When choosing this type of diet, a nutritious diet is calculated for only 7 days, during which you can get rid of 2-3 extra pounds.The weekly recommended menu is a clear and strict plan for the use of acceptable foods during the time of day specially designated for them, and does not allow changes either in terms of changing dishes or rotating them.It is worth noting that the opinion of some nutritionists about this version of the Japanese diet indicates that this period is not enough for the full effectiveness of weight loss, since in their opinion only the body adapts to the reduced diet during the first week of the diet.

Japanese diet for 14 days

The two-week or 14-day salt-free Japanese diet is considered the most optimal for total weight loss.Reviews of the productivity of this dietary option give figures on the final result of its strict adherence, which varies between minus 6-8 kilograms of body fat mass.As in the previous case, the Japanese diet menu is strictly fixed for 14 days and does not tolerate any deviations.All recommended foods must be consumed at the specified time of day and on a certain day of the week.

Japanese diet 13 days

The 13-day Japanese diet menu exactly repeats the diet described above, and differs only in that it is not necessary to follow a strictly reduced nutritional diet for the last 24 hours.The Japanese 13-day salt-free diet, which is almost identical to its longer version in terms of weight loss effectiveness, also requires compliance with previously defined rules for the consumption of recommended foods.

Authorized products

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

• eggs and chicken fillet (poultry breast, peeled and removal of fatty deposits);
• fish fillet (preferably lean sea fish);
• lean beef;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots, eggplant);
• unsweetened fruits (with the mandatory use of lemons, except for grapes and bananas);
• olive oil (for cooking meat dishes and seasoning vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green tea (leaf) and coffee (ground or grain);
• mineral water or purified water without gas.

Table of authorized products

	Proteins, g	Fats, g	Carbohydrates, g	Calorie, kcal
Vegetables and greens
eggplant	1.2	0.1	4.5	24
zucchini	0.6	0.3	4.6	24
cabbage	1.8	0.1	4.7	27
carrot	1.3	0.1	6.9	32
Fruits
pineapple	0.4	0.2	10.6	49
orange	0.9	0.2	8.1	36
pear	0.4	0.3	10.9	42
kiwi	1.0	0.6	10.3	48
citron	0.9	0.1	3.0	16
pomelo	0.6	0.2	6.7	32
apple	0.4	0.4	9.8	47
Baked goods
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 soft cod	16.1	0.9	-	72
cod	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	-
Fruit juices and compotes
tomato juice	1.1	0.2	3.8	21
* the data refer to 100 g of product

Fully or partially restricted products

Due to the strict restrictions on the ingredients allowed for consumption, the list of prohibited foods looks more impressive and mainly includes:

• salt and any product containing it;
• sugar and all kinds of sweets;
• all fast food related products;
• fatty meat of animals, fish and poultry;
• smoked meats and pickles;
• products made from all types of flour;
• any semi-finished products and canned goods;
• marinades, sauces, sauces;
• fatty dairy products;
• sweet factory nectars and compotes;
• starchy vegetables and cereals;
• cheese and sausage products;
• carbonated and alcoholic beverages.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calorie, kcal
Fruits
banana	1.5	0.2	21.8	95
cherry	0.8	0.5	11.3	52
fig	0.7	0.2	13.7	49
lychee	0.8	0.3	14.4	65
Mandarin	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
prunes	2.3	0.7	57.5	231
Cereals and porridge
semolina porridge	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
pasta	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
dumplings	7.6	2.3	18.7	155
pancakes	6.3	7.3	51.4	294
Confectionery
jam	0.3	0.1	56.0	238
marshmallows	0.8	0.0	78.5	304
sweets	4.3	19.8	67.5	453
to confirm	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
Cookies
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
ham	22.6	20.9	0.0	279
slices	16.6	20.0	11.8	282
beef steak	27.8	29.6	1.7	384
Sausage
cooked 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
dry 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 chop	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 leg	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
whisky	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
liqueur	0.3	1.1	17.2	242
beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
for the sake of	0.5	0.0	5.0	134
tequila	1.4	0.3	24.0	231
champagne	0.2	0.0	5.0	88
Fruit juices and compotes
banana juice	0.0	0.0	12.0	48
cherry jam	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 refer to 100 g of product

Example menu

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

First (eighth) day

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

Second (ninth) day

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

Third (tenth) day

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

Fourth (eleventh) day

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

Fifth (twelfth) day

Morning	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

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

Seventh (fourteenth) day

Morning	a cup of natural green tea without additives (cream, sugar, etc.).
Lunch	200 grams of steamed or boiled beef.
Dinner	dinner menu any 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 7-day food intake schedule.

Japanese cuisine, weight loss recipes

In the article below, we review several recipes of Japanese cuisine, which, although not included in the menu of the described diet, can be useful in the fight against extra pounds or in maintaining the existing weight at a suitable level.

Seafood soup

Required ingredients:

• purified water - 1 liter;
• rice flour - 1 tablespoon.l.;
• sea cocktail (of your choice) - 200 g;
• lean sea fish fillet - 100 g;
• medium carrot - 1 pc.;
• green beans - 150-200 g;
• soy sauce - 1 teaspoon;
• greens - to taste;
• pepper/salt - minimal amount.

Rinse the rice thoroughly (if you wish, you can replace the rice with Japanese noodles), put it in a pot of water and let it boil a little, then put the chopped fish fillet in the boiling water and cook it on a slow fire.

Meanwhile, lightly fry the seafood in a pan (approx. 2 minutes).Cut the carrots and green beans into small pieces and put them in the pan together with soy sauce, salt and pepper.After 7 minutes, add seafood to the soup, boil the water and turn off the stove.When serving, garnish the soup with your favorite herbs.

Rice noodles with shrimp

Required ingredients:

• funchose (rice pasta) - 100 g;
• large red bell pepper - 1 pc.;
• peeled boiled shrimp - 250-300 g;
• onion - 3-4 pcs.;
• coriander - 25-30 g;
• soy sauce - 1 teaspoon;
• garlic - 2 cloves;
• sesame oil - 2-3 tbsp.l.;
• curry powder - 2 teaspoons;
• lemon juice - 2 tbsp.l.

Pour hot boiled water over the funchoza, let it stand for a maximum of 10 minutes, then strain the pasta in a colander (do not pour out the remaining water).Peel the onion and pepper from the seed box, wash them, cut the onion into thin half rings and the pepper into small strips.

Rinse the coriander thoroughly and cut it into small pieces to prepare the marinade.Peel the garlic and chop it with a knife or garlic chopper.In a pan, mix 3 tbsp.l.remaining water from the funchose, curry, soy sauce, 2/3 chopped coriander, lemon juice, chopped garlic and sesame oil.Place the pan 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 pepper, onion and remaining cilantro.Mix all the ingredients thoroughly and season with marinade.

Japanese omelette

Required ingredients:

• chicken eggs - 4 pcs.;
• dried beef - 100 g;
• mayonnaise - 4 tbsp.l.;
• tomatoes - 1 pc.;
• vegetable oil - 1 tbsp.l.;
• favorite greens - to taste.

Wash the tomatoes and cut them into round or semi-circular pieces.Cut the dried beef into thin slices and arrange them neatly on a plate together with the tomatoes and herbs.

Beat the eggs with a whisk, add all the mayonnaise and continue whisking until you get a liquid, homogeneous mass (mayonnaise has enough salt for the food, so no need to add more salt).

Put the pan on a slow fire, heat it up, and put a little vegetable oil on its surface (the amount of oil should be reduced to a minimum, because too much will ruin the taste of the food).

Pour a thin layer of the beaten omelet mixture into the pan (like a pancake) and immediately spread it over the entire surface.A thin layer of omelette is lightly fried on one side for about 20-30 seconds and rolled into a flat roll using a wooden spatula.Leave the resulting roll on the edge of the pan and spread the next omelet mixture over it so that a small amount flows under the first roll.After 20-30 seconds, wind the second roll towards the first.Repeat the same process until all the omelette liquid is used.

Put the resulting omelet rolls on a plate with meat and tomatoes, cut them into slices that suit you and serve.

Japanese style salad

Required ingredients:

• chicken eggs - 2 pcs.;
• rice - 200 g;
• fresh tomatoes - 4 pcs.;
• parsley - 2 tbsp.l.;
• fresh cucumber - 2 pcs.;
• soy sauce - 2 tbsp.l.;
• lemon - 0.5 pcs.;
• pepper/salt - to taste.

Wash the cucumber, tomato and parsley.Cut off the tops of the tomatoes and remove the seeds with a spoon.Cut one tomato into rings, the other into small cubes, and cut the cucumber into the same cubes.Cut the parsley into small pieces, leaving a few sprigs for decoration.

Cook the rice in slightly salted water, then strain it in a colander.The chicken eggs are boiled hard, cooled and peeled.Cut 1.5 eggs into small pieces and 0.5 eggs into slices.

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

Mix the cooked rice, diced cucumber, tomato and chopped egg in a salad bowl.Pour the prepared dressing over the salad and gently toss.Decorate the dish with egg slices, tomato slices and parsley sprigs.

Leaving the diet

It is natural that when following the Japanese diet (especially its 13- and 14-day versions), the human body gets used to the limited food supply and rebuilds it.metabolismwork with low-calorie foods.Abruptly stopping such a diet and quickly returning to high-calorie foods that you ate before can not only negate the full positive results of losing weight, but also increase the number of excess pounds.Therefore, before leaving the usual nutritious diet, you must adhere to a unique diet menu for at least a similar period of time and leave with a gradual and careful daily replacement of the diet.The optimal duration of withdrawal from any diet for weight loss is considered to be twice as long or at least equal to the duration of the diet itself.

Contraindications

Given the fact that any transitional scheme of the Japanese diet is strictly limited both in relation to the food products themselves and their calorie content, it is not recommended to practice it if:

• pregnancy/lactation;
• ulceratedorerosivegastrointestinal pathologies;
• any onekidney diseases/liver;
• anemicstates;
• cholelithiasis;
• infectious diseases;
• severe cardiovascular pathologies;
• hypovitaminosis;
• diabetes mellitus;
• arterial hypertension;
• severe chronic pathologies;
• gout;
• in childhood and old age.

Tips

Before starting to follow the rather "strict" Japanese diet, consult a nutritionist, as this diet is not suitable for all people.

When buying products for the Japanese diet, pay attention to their quality.For example, the coffee actively used in this diet should not only be natural, but also first-class, because only such a drink contains antioxidants, which are necessary to remove toxins from the body.

It is better to choose "homemade" beef and poultry, due to the higher contentminerals,vitaminsand other useful materials and shortageshormonesandantibiotics.It is recommended to buy fresh sea fish if its quality is not in doubt.Fruits and vegetables must also be fresh and environmentally friendly.

During the Japanese diet, meat and fish dishes can in principle be prepared in any way, but it is best to avoid frying these dishes.Among the vegetable oils, olive oil should be chosen, and in the future it should be used in minimal quantities.

Additional supplements should be considered when preparing for long-term (13 or 14 day) versions of the Japanese diet.mineral and vitamin complex, since long-term consumption of low-calorie foods will certainly cause a lack 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 the absolutely non-Eastern diet is discussed.There have been many versions and assumptions regarding the origin of this diet, but they have not brought us any closer to resolving the dissonance.Be that as it may, in every diet for weight loss, it is not the name, but the most important thing in terms of weight loss, and in this sense, reviews of people who lose weight during the Japanese diet, as well as the comments of nutritionists, most often agree in a positive assessment.

According to the majority of those who have personally experienced the effectiveness of this diet, even following the "Japanese" type, planned for only 7 days, shows tangible positive results in getting rid of excess fat mass, while the muscle frame remains unchanged.What is important is that there are many positive reviews about the Japanese diet, photos of results and testimonials from people of different starting weights.The one-week weight of such a diet changes within 3-5 kilograms, and in the case of maintaining longer versions (13 and 14 days), it is 5-8 kilograms.It is worth saying that the opinions about the 14-day and 13-day Japanese diet are practically the same in terms of the effectiveness of losing weight, and the reason for the appearance of the 13-day diet is probably the desire to reduce such a strict diet to at least 24 hours.