Japanese diet, despite its name, nothing to do with Japan.It is not possible to find a diet author - a dozen different versions of the internet.However, this menu has long established its effectiveness: some are missing on itup to 8 kg in one week.
The essence of the Japanese diet is to comply with a small calorie menu for 1-2 weeks.These products are selected in such a way to boring hunger: protein in meat and saturated fish, large vegetable salads also contribute quickly.
Interestingly, some offers for a strict weight loss have sticks, studying Japanese literature and listening to Japanese national music.There is a specific meaning in this - one eats more slowly with a stick than a spoon.In this regard, the saturation occurs faster, you definitely don't want to go for the addition!
Features -Japanese dietary features
- Ready menu.You don't have to think about a diet.
- Lack of salt.It is forbidden for salt dishes, you can use spices and non -sauce (for example, soy sauce).
- Shortage.Most days for breakfast you need to limit yourself to black Americano or espresso, sometimes the rye toast will be added to it.This rule is contrary to what the nutritionist suggests, but allows you to achieve fast results.
- 3 servingsis optimal and is not recommended by 5-6 diameter.
- From allowed products, you can cook vegetable saladAnd it is in any quantity (without salt).
- Every morning you must drink Americano or Espresso, but if you are intolerant of this product, it can be replaced with tea: black or green.
- Hot drinks are needed every morning in "Japan""He'll give you strength and give you a hungry."
Product
| Applicable | Forbidden |
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The advantages and disadvantages
| Advantage | Weakness |
| Rapid weight loss.In just one week in Japan, weight loss celebrates 5-7 kg.At the same time, the product is selected in such a way that weight will not return (if you see the principle of a balanced diet). | Small diet -Kalori,Therefore, weakness, dizziness is possible.After these symptoms occur - if they do not stop, it is best to complete the diet. |
| Hunger will torture you less,Because the menu has a lot of protein, satisfactory products - meat and fish. | Diet is not balanced enough, if you watch it, take polyvitamin. |
| Products available.In the Japanese diet menu, simple vegetables and meat you will find anywhere -where shop or grow in the country. | The absence of carbohydrates is almost complete,As a result - low energy levels, irritation. |
Dietary rules
- Be prepared to observe the diet the day before the start.Reject sugar -ghas and fatty products, in the evening, bake chicken breast in the oven, prepare a vegetable salad or vegetable -food.So the transition to the diet will be easier.
- Drink 1.5 - 2 liters a day at least.Water will save you from hunger, inevitably on the Japanese diet.In addition, the rejection of water, though it will help you lose weight faster, will turn into dehydration and poor well -being.
- Difficult "Japanese" requirements:There are only certain products, in the amount shown and at the right time.You can't change the day in place or add some new dishes.
Type
- Japanese diet seven days:
- Plus diet: short, easier to move.
- Deficiency: Within a week it is unlikely to reduce the amount of fat in the body, only excess water will go.
- The Japanese diet for 13 days.The menu is accepted for the basic diet, the most common.
- The Japanese diet for 14 days.Unlike the Japanese diet for 13 days there is another additional day.This is the only difference, all other principles: both hard menus and orders, remain the same.
Menu
For 7 days
The 7 -day detailed menu in the table:
| Day | Menu |
| Day 1 | Breakfast:Americano - milkless coffee, don't add sugar Dinner:Boil a pair of screwed eggs, scroll the cabbage salad, drink 1 cup of tomato juice. Dinner:Fish - steam or steam (250 g) |
| Day 2 | Breakfast:Drink americano, eat bread bread Dinner:Boil 250 g of fish, cut into cabbage salad Dinner:Boil 100 g of beef, drink a glass of one percent of kefir |
| Day 3 | Breakfast:drink americano, eat crackers from rye bread Dinner:Eat zucchini that you must fry with a drop of oil Dinner:Boil some eggs, beef (200 g), prepare salads from Chinese cabbage (Beijing) |
| Day 4 | Breakfast:drink americano or espresso, without sugar Dinner:Eat a piece of cheese (15 g), boil 1 egg, boil 1 carrot (150-200 g) Dinner:Eat 2 small apples, you can sprinkle with cinnamon |
| Day 5 | Breakfast:Carrots - boil and sprinkle with one lemon juice. Dinner:Boil or cook for some fish (200 g), drink 1 cup of tomato juice (sugar -free and salt in composition or home) Dinner:2 modest apple |
| Day 6 | Breakfast:Drink americano Dinner:Boiled chicken (500 g), prepare cabbage-c-Carrot salad with olive oil Dinner:Cut cabbage salad, boil some eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boiled beef (200 g), eating fruits (to choose from apple, pear, orange) Dinner:Select the dinner menu from the previous days, except for the third day |
For 14 days
The 14 -day detailed menu in the table:
| Day | Menu |
| Day 1 | Breakfast:Drink americano Dinner:Boil a pair of eggs, cut into beijing cabbage salads (without salt, with one tablespoon of oil), drink 1 cup of tomato juice.Juice is better to do it yourself, or find tomato juice in the store without adding salt and sugar. Dinner:Boil or cook some fish (250 g) |
| Day 2 | Breakfast:Eat a Ryer toast (if there is no toast - dried bread in the oven), drink americano Dinner:Fish boiled (200 g), cut white cabbage salad Dinner:Boil beef (100 g) and drink a glass of kefir |
| Day 3 | Breakfast: eat rye bread, drink americano Dinner:Eat zucchini that you must fry with a drop of oil Dinner:Boil beef, do not salt (200 g), boil a pair of screws, cut fresh cabbage salad |
| Day 4 | Breakfast:Ruff medium carrots on a rough grater, sprinkle with one lemon juice. Dinner:Bake fish (200 g), drink 1 cup of tomato juice (without salt and sugar in the composition, a better home) Dinner: Eat 200 g of any fruit (for example, a large apple) |
| Day 5 | Breakfast:Eat fresh carrots with one lemon juice Dinner:Boil fish (200 g), drink tomato juice - 1 cup (without salt and sugar in composition, better home) Dinner:Eat 200 g of fruits |
| Day 6 | Breakfast:Drink americano Dinner:Boil the saltless chicken (500 g), cut into carrots and cabbage Dinner:Medium -sized fresh radish grated, boiled some eggs |
| Day 7 | Breakfast:Drink green tea Dinner:Boiled beef, without salt (200 g) Dinner:Choose a dinner diet from the past seven days |
| Day 8 | Breakfast:Drink americano Dinner:Boil the salt without salt (500 g), cut into cabbage salads Dinner:Make fresh carrot salads, boiled a pair of discrimination eggs |
| Day 9 | Breakfast:Grated fresh carrot over a gross grated, pour one lemon juice Dinner:Bake fish with spices -spices (200 g), drink 1 cup of tomato juice (salt and sugar is better than homemade) Dinner:Eat 200 g of fruits |
| Day 10 | Breakfast: Drink americano Dinner:Eat 50 g of solid cheese, cut fresh carrot salad, weld 1 egg Dinner: Eat 200 g of fruits |
| Day 11 | Breakfast:Eat rye bread, drink americano Dinner:Medium -sized zucchini - with a little oil, you can add a spice Dinner:Boiled beef (200 g), welding some eggs, cutting cabbage salad |
| Day 12 | Breakfast:Eat Ryer toast, drink espresso diluted with water Dinner:Fried fish (200 g), cut white cabbage salad Dinner: Boil beef (100 g), drink a glass of fat 1% |
| Day 13 | Breakfast:Drink americano Dinner:Boil a pair of screwed eggs, boiled cabbage, drinking juice from tomatoes - 1 cup (see without sugar and salt in composition, better home) Dinner:Boil the saltless fish (200 g) |
| Day 14 | Breakfast:Drink americano Dinner:Fried fish (200 g), cut fresh cabbage salad Dinner:Boil beef (200 g), drink 1 cup of kefir |
Recipe
Although the Japanese diet involves a limited list of products, even from them, you can provide delicious dishes that are suitable for a variety of diets.
A vegetable dish
Fresh cabbage salad
Materials:
- 200-300 g of cabbage;
- olive oil;
- lemon juice;
- Green.
Setup:
- Cut a fine cabbage;
- Put it in a large plate, remember with your hands - so the cabbage will give the juice and the salad will be tasty;
- For 300-400 grams of fresh cabbage, you can add 1 tablespoon of oil: high quality sunflower or olive;
- Salt cannot be added, but you can season salad with black or red pepper and lemon juice;
- Such salads will be more delicious if fresh herbs are added to it: dill, parsley, cilantro (or use this herbal dry analog).
Kumorous-Carrot salad
Materials:
- 200-300 g of cabbage;
- olive oil;
- lemon juice;
- carrot;
- Green.
Setup:
- Cabbage must be chopped;
- rim with your hands;
- Add fresh carrots: rub it on a large scar;
- Add to cabbage;
- The salad season with pepper, butter and lemon juice.
Fresh radish salad
Materials:
- 2-3 average carrots;
- lemon juice;
- 1 tablespoon olive oil or sunflower;
- Green.
Setup:
- Grate 2-3 average carrots on gross scar;
- Add lemon juice, 1 tablespoon olive oil or sunflower;
- Fresh herbs, especially basil and coriander;
- You can add mint, so the salad will taste more.
Boiled carrot salad "Macesan"
Materials:
- 1 carrot;
- 1 tablespoon vegetable oil;
- lemon juice;
- "Hops-Sunels" spices and fresh cilantro.
Setup:
- Boiled carrots;
- Cut into quarters or large cubes;
- Prepare fuel filling: 1 tablespoon vegetable oil, lemon juice, "hop-sunels" and fresh cilantro;
- Mix everything.
Cabbage boiled
Materials:
- 300-400 g of white cabbage;
- 1 tablespoon vegetable oil.
Setup:
- The classic recipe for boiled cabbage - it will be replaced with boiled cabbage;
- 300-400 grams of fresh white cabbage and remember that cabbage gives juice;
- Heating a deep pan over medium heat;
- Pour 1 tablespoon of vegetable oil there;
- Put the cabbage on a hot pan, cover the lid, but do not forget to stir;
- When the cabbage is slightly fried, add 1-2 cups of hot water to the pan;
- After boiling water, reduce the fire to small ones;
- Boil under the lid for another 10-20 minutes, until the cabbage is soft.
Peking Cabbage Salad "in Japanese"
Materials:
- Cabbage Beijing;
- 1 tbsp.L. vegetables or olive oil;
- soy sauce;
- 1 teaspoon, L seed sesame;
- Dry ginger.
Setup:
- For the truth -to inhale the Japanese spirit, try to provide this salad, suitable for days when Beijing (sometimes it is also called Chinese) cabbage;
- Cut the cabbage into a thin strip, put in a deep plate;
- Prepare fuel filling: 1 tablespoon vegetable or olive oil, soy sauce, 1 teaspoon sesame seeds, dried ginger (or finely chopped, about 1/3-1/2 teaspoons);
- Beat the fuel filling with a homogeneous sauce;
- Add salad sauce, mix well;
- Such salads become more delicious the next day, as cabbages absorb the aroma of fuel.
Fruit salad
Materials:
- fresh orange juice or lemon;
- apple;
- pear;
- Give.
Setup:
- On the day when the fruits are allowed, you can indulge in such a salad;
- Here, fresh orange juice and/or lemon will serve as fuel;
- For this salad, apples or pear with fresh berries are very suitable;
- Cut apple or pear with cubes, add berries and pour all this with fruit juice;
- It must be prepared at home, the choice of purchase often contains sugar;
- The main thing: to observe the gramma of the dish, no more than 200 g of the fruit per serving.
Fish dish
Grill
Materials:
- low fish fillet;
- lemon juice;
- garlic;
- Black pepper.
Setup:
- For this recipe, you need low fish fillets;
- Put it in foil;
- Sprinkle lemon juice;
- Sprinkle with dried garlic and black pepper;
- You can put fresh rosemary on top of the fish on top, so the dish will be more attractive;
- After you add all the spices, cover the fish with the foil and the seal (so the fish will remain watery, as the juice will be inside);
- Bake in the oven, preheating to 200 C for about 20-30 minutes, until the fish is tender.
Fried fish in soy sauce
Materials:
- fish fillet;
- sunflower oil;
- 1 tablespoon of sesame seeds.
Setup:
- Cut the fish into large pieces;
- Pour soy sauce so that it covers a little fish;
- Leave for 20-30 minutes;
- Fry in a hot pan with a spoon of sunflower oil, until the fish is fried and tender;
- When the fish pieces prepare, place it on a plate and add 1 tablespoon of sesame seeds.
Rules out
- Ready to gradually get out of the diet:It is believed that the way out of this diet should exceed the diet itself.
- Eat in small portions:Do not stretch your stomach due to moderate diet during diet, he is compressed, this will allow you to lose weight.
- Continue in accordance with the main rulesJapanese diet: Eat lots of vegetables, low meat.You can insert cereals such as rice or buckwheat into a small diet.
- Do not start a way out of the diet from dessert and pastry- You risk losing all progress, but kilograms will only be added.Add your favorite product gradually, in small portions.
Drink at least 1.5-2 liters of water, this rule should be held all your life!
How many kilograms can you spend?
Depending on the amount of overweight, you can lose 5 to 8 kg in two weeks.Women with over 20-30 pounds of weight can get rid of at least 10 pounds.
Despite its amazing results, it is not recommended to always adhere to this diet: it is low -calorie and poor for nutrients, which means that it can damage women's health.Skin, nails, teeth will decline, the reproductive system and the gastrointestinal tract will suffer.The Japanese diet cannot be repeated too often: once every six months it will be optimal.
Contraindications
- You are on therapeutic nutrition, your doctor recommends a diet to you.
- You have hypertension, gastrointestinal disease, kidney or liver disease.
- You start to see the diet and you have weakness, dizziness, headache.If this condition lasts several days, it is recommended to complete the diet.
- You cannot sit on a diet for breastfeeding women.