Detailed menu of Japanese diet, Japanese diet what foods, Japanese diet how many days, Japanese diet breakfast examples, Japanese diet lunch examples, Japanese diet dinner examples.
In the spring, women in all offices across the country share secret diets over lunch that are sure to help.
The main advantages of the Japanese diet for residents of our country were its relative availability and duration. No complex and expensive ingredients, just two weeks of restrictions - and now you're showing off in jeans that didn't buckle before. But to become a great geisha, you need to strictly follow the menu.
Briefly to the most important
The duration of the diet is 14 days. This is a low calorie protein meal. You can practice such a diet no more than twice a year. The average result of the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, breastfeeding women, people with gastritis and ulcers, people with liver, kidney and heart diseases. Before starting any diet, you should consult your doctor.
Original or speculation?
There will be no exotics - we have long been familiar with all the products that are allowed on the Japanese menu. This is a clear plus, because the risk of allergies is minimized, and the necessary ingredients for cooking can be bought in any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented in a clinic in Tokyo, according to others, the name was inspired by the simplicity and clear nutritional plan that gives the expected inspiring result (quite the Japanese way: follow the rules, try it yourself). best and you will be rewarded).
The Japanese diet is popular all over the world, it is characterized by moderation in the composition and calorie content of allowed foods, which also makes it related to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow her to maintain a relatively small amount of carbohydrates in the daily menu and a small portion size.
According to Moriyama, the Japanese consume on average 25% fewer calories than residents of any other country. In Japan, for example, it is not customary to eat potato chips, chocolate, confectionery, and the Japanese in general learned butter from the Europeans only at the beginning of the twentieth century and still treat it with suspicion. That said, choosing healthy foods in moderation is a national feature of Japan's culture. And the Japanese diet for 14 days fully meets this requirement, despite the formal differences from the usual diet of ordinary residents of the Pacific country.
"Samurai" rules of the Japanese diet
The main satiating substance in the diet is protein, which is obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are found in crackers and some of the permitted vegetables, fats in olive oil, which is permitted for cooking and salad dressing, and in meat and fish.
Fiber is plentiful in vegetables and fruits, and some days of the diet the amount of which is not even regulated, so the stomach will likely do its job just fine. Coffee and green tea not only store energy, but also contain healthy antioxidants (that's why it's important to choose quality tea and coffee, always natural, without flavors and additives).
However, such a diet still cannot be called balanced, and it is harmful to health to adhere to it for more than two weeks. But even during these 14 days, your body can react badly to a reduction in the amount of carbohydrates on the menu: in this case you will feel body aches, weakness and headaches. Then you need to smoothly abandon the strict menu and see a doctor.
The drinking regime in the Japanese diet is particularly important. Drink plenty of pure, still, room temperature water not only to promote a feeling of fullness in the stomach, but also to ensure the elimination of processed animal proteins.
The main condition for the success of the Japanese diet is strict adherence to its plan. You can not mix up the days and you can replace some products with others, even similar ones, at will. The only exception, perhaps, can only be morning coffee - it can be replaced with a cup of green tea without sugar. It is advisable to refuse salt for the entire period of the diet, but if this ban is critical for your taste buds, add minimal salt to the food.
A small number of meals per day (only three instead of the healthier 5-6) and no snacking can also be difficult with the Japanese diet, prepare yourself. Eat dinner at least a couple of hours before bedtime and start the morning with a glass of water on an empty stomach - it's good for your metabolism and makes you more tolerant of the lack of breakfast.
Since the Japanese diet is strict, entering it from the bay flounder is highly undesirable. Choosing such a menu for losing weight, mentally prepare yourself and prepare your body to give up sweets, fast food and reduce the usual portion size at least a few days before the start of the diet.
14 Day Japanese Diet Shopping List
- Coffee beans or ground - 1 pack
- Green tea of your favorite variety (without additives and flavorings) - 1 pack
- Fresh chicken eggs - 2 dozen
- Sea fish fillet - 2 kg
- Lean beef, fillet - 1 kg
- Chicken fillet - 1 kg
- Extra Virgin Olive Oil - 500 ml
- White cabbage - 2 medium forks
- Fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg in total
- Fruit (except bananas and grapes) - 1 kg in total
- Tomato juice - 1 l
- Kefir - 1 l
- Lemons - 2 pcs.
Die-hard menu
The composition of the Japanese diet is often compared to the "chemical diet" - an eating plan invented by American doctor Osama Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet uses the effect of drastically reducing carbohydrate intakewhile increasing the protein content. This rebuilds the chemistry of the body's metabolic processes, accumulated fat burns quickly and strengthened muscles prevent new ones from forming.
No changes in schedule and diet are allowed in the Japanese diet. If you want to get the result, you need to strictly follow the diet plan.
First day
Breakfast: coffee without sugar and milk.
Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish.
Second day
Breakfast: a slice of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100g of boiled beef and a glass of yogurt.
The third day
Breakfast: a toaster-dried slice of rye bread or an unleavened biscuit without additives, coffee without sugar.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
fourth day
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
fifth day
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
sixth day
Breakfast: coffee without sugar.
Lunch: unsalted boiled chicken (500 g) with a salad of fresh cabbage and carrots in vegetable oil.
Dinner: small fresh carrots and 2 boiled eggs.
seventh day
Breakfast: green tea.
Lunch: 200 g of unsalted boiled fillet.
Dinner: 200 g of fruit, or 200 g of boiled or fried fish, or 2 eggs with fresh carrots in vegetable oil, or boiled beef and 1 glass of kefir.
eighth day
Breakfast: coffee without sugar.
Lunch: 500 g boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.
ninth day
Breakfast: medium carrot with lemon juice.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
tenth day
Breakfast: coffee without sugar.
Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 g of any fruit.
eleventh day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
Twelfth Day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100g of boiled unsalted beef and a glass of kefir.
thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish in vegetable oil.
fourteenth day
Breakfast: coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g of boiled beef, a glass of yogurt.
It is believed that such a diet is one of the most durable, and the result achieved can last up to three years. But of course, if you start overeating after the end of the restrictions, the dream remains unattainable.
Fast doesn't mean good
It should be noted that among experts there is also an opinion that diets that have a name most often do not work or even harm. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and cardinal hypocaloric nutrition in itself leads to breakdowns and can even cause depression. The fact is that a person begins to scold himself for weakness, but in fact his diet was simply unbalanced.
"This is where extremely low calorie diets are used, hunger that a person is not ready for. Therefore, extreme methods are effective only at the initial stage, but then the breakdown occurs - and the weight will come back with a vengeance, says the expert.
The nutritionist also clarifies that for most people long breaks between main meals, e. g. B. skipping breakfast, lead to overeating at dinner.
- Do not try to lose weight - in general, you need to forget this phrase, because you are trying - from the word "torture", and to lose weight - from the word "bad". By saying that, we are not setting ourselves up for positive weight loss, the nutritionist concludes. Irina advises to think that first of all we make ourselves healthier by limiting ourselves without fanaticism.