The Japanese diet for weight loss (often referred to in the circle of followers of various diets simply - "Japanese woman"), which will be discussed below, is not really directly related to the Land of the Sun inBirth, but it is a certain dietary regimen for men and women, allowing you to quickly and relatively easily cleanse your body of excess fat. The predicted weight loss in 2 weeks of strict adherence to such a diet varies between 6-8 kilograms.
The essence and principles of the Japanese diet
The mechanism of weight loss in the Japanese diet is mainly based on limiting the intake of food calories in the human body, especially from fatty, high-carbohydrate and salty foods. Strong for this reason the Japanese diet can be safely classified aswithout saltandproteindietary regimens. In addition to the weight loss effect, the goal of the Japanese diet is also todetoxifythe body and normalize allmetabolic transformations that occur in its digestive system, simply put - restoring an adequate metabolism.
Such a "rigid" diet should also start after the preliminary preparation of your body, which, in addition to the psychological attitude, requires rejection during the past week from potentially harmful food (sweets, fast food, smoked gums, salty foods, etc. ) and reducing the size of the portions consumed.
Today, there are three variants of the Japanese diet, which differ only in the number of days (7; 13 or 14) during which this diet must be observed and, accordingly, the amount of pounds lost weight.
Japanese 7 Day Diet
When choosing this type of diet, the nutritious diet only counts for 7 days, during which it is possible to get rid of 2-3 extra pounds of weight. The recommended menu for the week is a clear and strict plan for the use of acceptable foods at a particular time of day for them and does not allow any change, both in terms of replacing the dishes and regarding their alternation. It is worth noting that the reviews of some nutritionists regarding this version of the Japanese diet show the inadequacy of such a period of time for the full effectiveness of weight loss, since, in their opinion, during the first week of the diet, only the bodyis regulated in a reduced diet.
Japanese diet for 14 days
A two-week or 14-day Japanese diet without salt is considered the most optimal for complete weight loss. Reviews regarding the productivity of this dietary option give the final result figures of its strict adherence, varying within minus 6-8 kilograms of body fat. As in the previous case, the 14-day Japanese diet menu is strictly regulated and does not tolerate any deviations. All recommended foods should be eaten at certain times of the day and on certain days of the week.
Japanese Diet 13 days
The Japanese diet menu exactly repeats the diet regimen described above and differs from it only in the absence of the need to observe a strictly cut nutritional diet over the last 24 hours. The 13-day Japanese salt-free diet, whose reviews regarding the effectiveness of weight loss are almost identical to its longest version, should also be maintained within the framework of all the previously indicated rules for taking the recommended diet.
The permitted food group for any Japanese diet is strictly limited and allows the following foods:
- eggs and chicken fillets (poultry breast, peeled and skinned);
- fish fillets (preferably from weak sea fish);
- lean beef;
- rye bread (or crackers);
- some vegetables (including cabbage, zucchini, carrots, eggplants);
- unsweetened fruit (with the obligatory use of lemon and with the exception of grapes and bananas);
- olive oil (for cooking meat dishes and spicy vegetable salads);
- natural tomato juice;
- low-fat kefir;
- green tea (leaf) and real coffee (ground or wheat);
- mineral water still purified or purified.
Table of Allowed Products
|Proteinate, g||Fat, g||Carbohydrates, g||Calories, kcal|
Vegetables and herbs
|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|
|pineapple||0. 4||0. 2||10. 6||49|
|orange||0, 9||0. 2||8, 1||36|
|dardha||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|
|apple||0. 4||0. 4||9, 8||47|
|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|
|kefir 1%||2. 8||1. 0||4. 0||40|
|viçi||18. 9||19, 4||0, 0||187|
|chicken fillet||23, 1||1, 2||0, 0||110|
|chicken eggs||12. 7||10. 9||0, 7||157|
Fish and seafood
|blue bleaching||16. 1||0, 9||-||72|
|cod||17, 7||0, 7||-||78|
|hak||16, 6||2. 2||0, 0||86|
Oils and fats
|olive oil||0, 0||99. 8||0, 0||898|
|mineral water||0, 0||0, 0||0, 0||-|
|kafe||0. 2||0, 0||0. 3||2|
|green tea||0, 0||0, 0||0, 0||-|
Liquids and compotes
|tomato juice||1, 1||0. 2||3. 8||21|
|* data shown per 100 g of product|
Limited or partially restricted products
Due to the strict restriction of acceptable ingredients, 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;
- all types of flour products;
- any semi-finished product and storage;
- marinata, sauce, gravie;
- fatty dairy products;
- sweet factory nectars and compotes;
- vegetables with starch and cereals;
- cheese and sausage products;
- carbonated and alcoholic beverages.
Table of Prohibited Products
|Proteinate, g||Fat, g||Carbohydrates, g||Calories, kcal|
|bananas||1. 5||0. 2||21, 8||95|
|cherry||0, 8||0, 5||11. 3||52|
|fiq||0, 7||0. 2||13, 7||49|
|liçi||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 grains
|bollgur||3. 0||3. 2||15. 3||98|
|qull meli||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|
|foil||12. 0||3. 7||60, 1||322|
|spaghetti||10. 4||1, 1||71. 5||344|
|stick||10. 0||1, 1||71. 5||344|
|petulla||6, 1||12. 3||26. 0||233|
|petka||7. 6||2, 3||18, 7||155|
|petulla||6, 3||7. 3||51. 4||294|
|block||0. 3||0, 1||56. 0||238|
|marshmallow||0, 8||0, 0||78. 5||304|
|caramel||4. 3||19. 8||67. 5||453|
|configuration||0, 9||0. 2||40. 3||183|
|marshmallow||0, 5||0, 0||80. 8||310|
|biscuits||7. 5||11. 8||74. 9||417|
|ice cream||3. 7||6. 9||22, 1||189|
|cake||4. 4||23. 4||45. 2||407|
|chocolate||5. 4||35. 3||56. 5||544|
|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|
|yogurt with fruit 3. 2%||5. 0||3. 2||8. 5||85|
|pork meat||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|
|bacon||22. 6||20. 9||0, 0||279|
|cutlets||16, 6||20. 0||11. 8||282|
|biftek||27. 8||29. 6||1. 7||384|
|cooked sausage||13, 7||22. 8||0, 0||260|
|w / smoked sausage||28. 2||27. 5||0, 0||360|
|p / 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|
|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|
|spiks||10. 0||33. 0||0, 0||337|
|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|
|roasted turkey||28. 0||6. 0||-||165|
|roast goose||22. 9||58. 8||-||620|
|absinta||0, 0||0, 0||8. 8||171|
|raki||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|
|xhin||0, 0||0, 0||0, 0||220|
|cognac||0, 0||0, 0||0, 1||239|
|liker||0. 3||1, 1||17. 2||242|
|beer||0. 3||0, 0||4. 6||42|
|rum||0, 0||0, 0||0, 0||220|
|hir||0, 5||0, 0||5. 0||134|
|tequila||1. 4||0. 3||24. 0||231|
|champagne||0. 2||0, 0||5. 0||88|
Liquids and compotes
|banana juice||0, 0||0, 0||12. 0||48|
|cherry compost||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|
|pelte||0. 2||0, 0||16, 7||68|
|mandarin juice||0, 8||0. 3||8, 1||36|
|nectar molle||0, 1||0, 0||10. 0||41|
|* data shown per 100 g of product|
Below is a detailed Japanese diet menu plan that can be followed for 7-14 days.
First day (eighth)
The second (ninth) day
Day three (tenth)
The fourth day (eleventh)
Day Five (Twelfth)
Day Six (Thirteenth)
The seventh (fourteenth) day
For clarity of the described menu of the Japanese diet, you can use a schematic picture of a 7-day meal schedule.
Japanese cuisine, recipes for weight loss
In the article below, we will look at some recipes for Japanese cuisine, which, although not included in the described diet menu, can be helpful in fighting excess pounds or maintaining existing weight at the levelright.
- purified water - 1 l;
- grain rice - 1 tbsp. l.
- seafood cocktail (of your choice) - 200 g;
- weak sea fish fillets - 100 g;
- medium carrots - 1 piece;
- green beans - 150-200 g; soy sauce
- - 1 teaspoon;
- greens - to taste;
- speci / salt is the minimum quantity.
Rinse the rice gravel well (if you want, you can replace the rice with Japanese noodles), put it in a pot of water and let it simmer a bit, then add the fish fillet, cut into small pieces, in boiling waterand cook it over low heat.
At this time, 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 the seafood to the next soup, bring the water to a boil and turn off the stove. Garnish the soup with your favorite herbs when serving.
Rice noodles with shrimp
- funcose (rice noodles) - 100 g;
- large red pepper - 1 piece;
- boiled shrimp with skin - 250-300 g;
- onion - 3-4 pieces;
- cilantro - 25-30 g; soy sauce
- - 1 teaspoon;
- garlic - 2 cloves;
- sesame oil - 2-3 tbspl.
- curry powder - 2 tsp;
- lemon juice - 2 tbspl
Toss the funchoza with hot boiled water, let it bake for a maximum of 10 minutes, and toss the noodles in a colander (do not spill the remaining water). Peel the onion and pepper from the seed box, rinse them and cut the onion into half thin rings and the pepper into small strips.
Prepare the marinade by rinsing the cilantro thoroughly and chopping it into small pieces. Peel a squash, grate it and squeeze the garlic. In a saucepan, mix 3 tbsp. leftover fungus, curry, soy sauce, 2/3 chopped cilantro, lemon juice, chopped garlic and sesame oil. Put the pot on low heat and cook the marinade for about 3 minutes, stirring occasionally.
Cut thick funchose and place in a salad bowl. Add the pre-cooked shrimp, chopped peppers, onions and the rest of the cilantro there. Mix all ingredients thoroughly and season with marinade.
- chicken eggs - 4 pieces;
- soft beef - 100 g;
- mayonnaise - 4 tbsp. l.
- tomatoes - 1 piece;
- vegetable oil - 1 tbsp. l.
- favorite vegetables for taste.
Wash the tomatoes and cut into round or semicircular pieces. Cut the beef juice into thin slices and arrange nicely with the tomatoes and herbs on a plate.Beat the eggs with one motion, add all the mayonnaise to them and continue beating until a homogeneous liquid mass is formed (the saltiness of the mayonnaise is enough for the dish and therefore you do not need to salt it extra).
Place the pan on low heat, heat it and add a little vegetable oil to its surface (the amount of oil should be taken to a minimum, as its excess will spoil the taste of the dish).
Pour a thin pan of the beaten omelette mixture (as in the pancakes) into the pan and spread immediately over the entire area. Lightly fry a thin layer of omelette on one side, for about 20-30 seconds and roll in some kind of flat roll with a wooden spatula. Leave the resulting roll on the edge of the pan and spread the next mass of omelette over it, so that a small amount of it drips under the first wrapper. After 20-30 seconds, roll the second roll, wrapping it around the first. Repeat the same procedure until the entire liquid omelette mass is used.
Transfer the resulting omelette rolls to a plate of meat and tomatoes, cut them into slices that are convenient for you and serve.
Japanese style salad
- chicken eggs - 2 pieces;
- rice - 200 g;
- fresh tomatoes - 4 pieces;
- parsley - 2 tbspl.
- fresh cucumbers - 2 pieces;
- soy sauce - 2 tbspl.
- lemon - 0, 5 pieces;
- pepper / salt to taste.
Wash the cucumbers, tomatoes and parsley. Cut the tops of the tomatoes and remove the seeds with a spoon. Cut a tomato into circles, and the rest into small cubes, cut the cucumbers into the same cubes. Chop the parsley finely, leaving a few branches to garnish.
Boil the rice in a little salted water and drain in a colander. Boil hard-boiled chicken eggs, cool and peel. Finely chop 1. 5 eggs, and cut 0, 5 eggs into slices.
For the salad dressing, mix the soy sauce with the juice of half a lemon and add pepper / salt to it.
Combine cooked rice, cucumber cubes, tomatoes and minced eggs in a salad bowl. Pour the prepared sauce over the salad and mix gently. Garnish with egg wedges, tomato circles and parsley sprigs.
Leaving the diet
Of course, during the period of adherence to the Japanese diet (especially its variants, designed for 13 and 14 days), the human body gets used to a limited consumption of food and rebuilds its metabolismwork with low calorie foods. A sharp cessation of such a diet and a quick return to previously consumed high-calorie meals can not only negate the whole positive result of weight loss, but also increase the amount of extra pounds of weight. Therefore, before leaving the diet for the usual nutritious diet, it is necessary to adhere to some kind of diet menu for at least the same period of time, leaving with a gradual and accurate daily replenishment of the food ration. The optimal duration of withdrawal from any weight loss diet is considered to be a period of time that is twice as long as the diet itself, or at least equal to it in terms of time.
Due to the fact that any temporary Japanese diet regimen is strictly limited in relation to the food itself and their calorie content, it is not recommended to practice it when:
- pregnancy/ lactation; gastrointestinal pathologies; ulcerative or erosive pathologies;
- anykidney disease/liver;
- infectious diseases;
- severe cardiovascular pathology;
- severe chronic pathologies;
- in childhood and old age
Before starting a fairly "rigid" Japanese diet, you should consult a dietitian, as this diet is not suitable for everyone.
When buying Japanese diet foods, make sure they are of good quality. For example, the coffee that is actively used in this diet should be not only natural, but also of the highest level, as only such a drink contains antioxidants needed to remove toxins from the body.
Beef and poultry are better to choose "homemade", due to the higher mineral content,vitaminsand other useful substances and lack of hormones It is recommended to buy fresh sea fish when its quality is unquestionable. Also, fruits and vegetables should be fresh and environmentally friendly.
Throughout the Japanese diet, meat and fish dishes can, in principle, be prepared in any way, but it is better to avoid frying these products. From vegetable oils, it is necessary to choose olive oil and then use it in minimal amounts.
In case of preparation for long-term options (13 or 14 days) of the Japanese diet, you should consider taking an additional complexminerals and vitamins, as long-term consumption ofLow calorie foods, of course, will create a deficiency of these substances necessary for the human body.
Japanese Diet, Reviews and Results
First, in various forums dedicated to dietetics, they discuss the apparent discrepancy between the name of this diet and its absolutely non-oriental diet. Regarding the origin of this dietary regime, a variety of versions and assumptions have been presented, which, however, have not come close to resolving such dissonance. Either way, in any weight loss diet, 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 in the Japanese diet, as well as commentsof nutritionists for her, often agree on her positive assessment.
According to most people who have tried the productivity of this diet, even the observance of the "Japanese" variety, designed for only 7 days, shows tangible positive results in terms of getting rid of excess fat, while the framework ofmuscle remains unchanged. Importantly, many positive comments about the Japanese diet, with pictures of results and recommendations, are left by people with different initial weights. The bullet line for a week of such a diet regimen varies within 3-5 kilograms, and with the retention of its longer options (for 13 and 14 days) is 5-8 kilograms. It is worth noting that the reviews of the Japanese diet for 14 days and 13 days in terms of their effectiveness in terms of weight loss are almost identical, and the reason for the emergence of a 13-day diet is most likely the desire to reduce a dietsuch strict with at least 24 hours.