Japanese diet

The Japanese diet for weight loss (often called simply "Japanese" among adherents of various diets), which will be discussed below, actually has no direct connection with the Land of the Rising Sun, but is a certain nutritional regime for men and women that allows you to quickly and relatively cheaply rid your body of excess fat mass.Estimated weight loss for 2 weeks of strict adherence to such a diet varies between 6-8 kilograms.

The essence and principles of the Japanese diet

The weight loss mechanism in the Japanese diet is primarily based on limiting the intake of calories from food in the human body, especially from fatty, high-carbohydrate and salty foods.It is for this reason that the Japanese diet can be safely classified aswithout saltandproteindietary regimes.In addition to the slimming effect, the purpose of the Japanese diet is alsodetoxificationbody and normalizing everything that happens in his digestive systemmetabolictransformations, in other words – restoration of adequate metabolism.

You should also start such a "hard" diet after preliminary preparation of your body, which, in addition to the psychological mood, requires avoiding potentially harmful foods (sweets, fast food, smoked meat, pickles, etc.) in the previous week and 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 it is necessary to follow this diet and, accordingly, the amount of lost kilograms.

Japanese diet for 7 days

When choosing this type of diet, the nutritional diet is calculated for only 7 days, during which it is possible to get rid of 2-3 extra kilograms.The recommended menu for the week is an unambiguous and strict plan for the use of acceptable foods at the time of the day specially designated for them and does not allow any changes, neither in terms of replacing meals, nor in connection with their alternation.It is worth noting that the reviews of some nutritionists about this version of the Japanese diet show that such a period of time is insufficient for the full effectiveness of weight loss, since, according to them, 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.Reviews of the performance of this dietary option provide figures for the final result of its strict adherence, varying within minus 6-8 kilograms of body fat.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 products must be consumed at the specified time of day and on a specified day of the week.

Japanese diet 13 days

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

Allowed products

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

• eggs and chicken fillet (bird breast, peeled and fat removed);
• fish fillet (preferably from 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 and excluding 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 bean);
• mineral or purified water without gas.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and vegetables
eggplant	1.2	0.1	4.5	24
Zucchini	0.6	0.3	4.6	24
cabbage	1.8	0.1	4.7	27
carrots	1.3	0.1	6.9	32
Fruits
pineapples	0.4	0.2	10.6	49
oranges	0.9	0.2	8.1	36
pears	0.4	0.3	10.9	42
kiwis	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
Bread 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
a bird
chicken fillet	23.1	1.2	0.0	110
eggs
chicken eggs	12.7	10.9	0.7	157
Fish and seafood
blue mejid	16.1	0.9	-	72
a fever	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
Soft 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 are for 100 g of product

Fully or partially restricted products

Due to the strict limitation of the 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 sweets;
• all products related to fast food;
• fatty meat from animals, fish and birds;
• smoked meats and pickles;
• all types of flour products;
• any semi-finished products and canned goods;
• marinades, sauces, sauces;
• fatty dairy products;
• sweet factory nectars and compotes;
• starchy vegetables and grains;
• cheeses and sausages;
• carbonated and alcoholic beverages.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Fruits
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
tangerines	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 cereals
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
noodles	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
marshmallow	0.8	0.0	78.5	304
candies	4.3	19.8	67.5	453
jam	0.9	0.2	40.3	183
marshmallow	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 content)	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
cutlets	16.6	20.0	11.8	282
beef steak	27.8	29.6	1.7	384
Sausages
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
dried sausage	24.1	38.3	1.0	455
smoked sausage	9.9	63.2	0.3	608
black 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
a 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 thighs	10.0	20.0	0.0	220
roast 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
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
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 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
tangerine juice	0.8	0.3	8.1	36
apple nectar	0.1	0.0	10.0	41
* the data are for 100 g of product

Sample menu

Below is a detailed menu for the Japanese diet that 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 any additives (cream, sugar, etc.); a slice of rye bread or a cracker.
Lunch	cabbage stewed in olive oil; 100 grams of stewed or boiled fish fillet.
Dinner	100 grams of stewed 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 a cracker.
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 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; salad of raw carrots and cabbage, seasoned with a little olive oil.
Dinner	2 boiled chicken eggs; grated carrot salad seasoned with a little olive oil.

Seventh (fourteenth) day

breakfast	a cup of natural green tea without any 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 schedule designed for 7 days.

Japanese cuisine, weight loss recipes

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

Seafood soup

Ingredients needed:

• purified water - 1 l;
• rice - 1 tablespoon.l.;
• sea cocktail (optional) – 200 g.;
• lean sea fish fillet - 100 g;
• medium carrots - 1 pc.;
• green beans - 150-200 g;
• soy sauce - 1 teaspoon;
• greens - to taste;
• black pepper/salt - minimal amount.

Rinse the rice well (if desired, you can replace the rice with Japanese noodles), put it in a pot of water and let it boil a little, then add the fish fillet cut into small pieces to the boiling water and cook it on low heat.

During this time, lightly fry the seafood in a pan (about 2 minutes).Finely chop the carrots and green beans and add them to the pan along with the soy sauce, salt and pepper.After 7 minutes, add seafood to the future soup, let the water boil and turn off the heat.When serving, garnish the soup with your favorite herbs.

Rice spaghetti with shrimp

Ingredients needed:

• funchose (rice noodles) - 100 g;
• large red pepper - 1 pc.;
• peeled boiled shrimps - 250-300 g;
• onion - 3-4 pcs.;
• St. John's wort - 25-30 g;
• soy sauce - 1 teaspoon;
• garlic - 2 cloves;
• sesame oil - 2-3 tbsp.l.;
• curry powder - 2 tablespoons;
• lemon juice - 2 tbsp.l.

Pour hot boiled water over the funchose, let it soak for a maximum of 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 semicircles and the pepper into small strips.

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

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

Japanese omelette

Ingredients needed:

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

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

Beat the eggs with a whisk, add all the mayonnaise to them and continue to beat until a liquid, homogeneous mass is formed (the saltiness of the mayonnaise is quite sufficient for the dish, and therefore you do not need to add additional salt to it).

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

Pour a thin layer of the beaten omelet mixture into the pan (as for pancakes) and immediately spread it over the entire surface.Fry a slightly thin layer of omelet on one side for about 20-30 seconds and roll it into a kind of flat roll with a wooden spatula.Leave the resulting roll on the edge of the pan and spread the next omelet mixture on it, so that a small amount flows under the first roll.After 20-30 seconds, roll the second roll, winding it towards the first.Repeat the same procedure until all the liquid from the omelet is used.

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

Japanese style salad

Ingredients needed:

• chicken eggs - 2 pcs.;
• rice - 200 g;
• fresh tomatoes - 4 pcs.;
• parsley - 2 tbsp.l.;
• fresh cucumbers - 2 pcs.;
• soy sauce - 2 tbsp.l.;
• lemon - 0.5 pcs.;
• black 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 rest into small cubes, cut the cucumbers into the same cubes.Finely chop the parsley, leaving a few sprigs for garnish.

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

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

Mix cooked rice, diced cucumbers, tomatoes and chopped eggs in a salad bowl.The salad is poured with the prepared dressing and mixed carefully.Garnish the dish with egg slices, tomato slices and parsley sprigs.

Giving up the diet

Naturally, when following the Japanese diet (especially its variants designed for 13 and 14 days), the human body gets used to the limited amount of food and recovers.metabolismfor working with low-calorie foods.Suddenly stopping such a diet and quickly returning to previously consumed high-calorie meals can not only cancel the entire positive result of weight loss, but also increase the number of extra pounds of weight.Therefore, before leaving the diet for the usual food diet, it is necessary to adhere to a unique dietary menu for at least a similar period of time, leaving gradually and carefully daily replenishment of the food ration.The optimal duration of withdrawal from any diet for weight loss is considered to be a period of time that is twice as long as the diet itself, or at least equal to it in duration.

Contraindications

Due to the fact that any temporary regimen of the Japanese diet is strictly limited both in terms of the food products themselves and in terms of their caloric content, it is not recommended to practice when:

• pregnancy/breastfeeding;
• ulcerativeorerosivegastrointestinal pathologies;
• any kindkidney diseases/liver;
• anemiccountries;
• 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 a rather "strict" Japanese diet, you should consult a nutritionist, as this diet is not suitable for every person.

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

It is better to choose "domestic" beef and poultry, due to their higher contentminerals,vitaminsand other useful substances, and lackhormonesandantibiotics.It is advisable to buy fresh marine fish when its quality is beyond doubt.Fruits and vegetables should also be fresh and environmentally friendly.

During the Japanese diet, meat and fish dishes can generally be prepared in any way, but it is best to avoid frying these foods.Of the vegetable oils, you should choose olive oil and use it in minimal quantities in the future.

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

Japanese diet, opinions and results

First of all, in various forums dedicated to nutrition, they discuss the obvious discrepancy between the name of this diet and its absolutely neo-oriental diet.There are various versions and assumptions about the origin of this diet, which, however, do not bring us any closer to resolving this dissonance.Anyway, 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 about it by nutritionists, most often agree with its positive assessment.

According to the majority of people who have personally experienced the effectiveness of this diet, even following the "Japanese" variety, intended for only 7 days, shows tangible positive results in terms of ridding the body of excess fat mass, while the muscle frame remains unchanged.The important thing is that many positive reviews about the Japanese diet, with photos of the results and recommendations, are left by people with different starting weights.The weight for one week of such a diet varies within 3-5 kilograms, and when maintaining longer versions (for 13 and 14 days) is 5-8 kilograms.It is worth saying that reviews of the Japanese diet for 14 days and 13 days are almost identical in terms of their 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.