Japanese diet, despite its name, has nothing to do with Japan. It is impossible to find the author of the diet; there are a dozen different versions floating around on the Internet. However, this menu has long proven its effectiveness: some people lost money on it up to 8 kg in one week.
The essence of the Japanese diet is to follow a low-calorie menu for 1-2 weeks. Products are selected in such a way as to dull the feeling of hunger: proteins in meat and fish satiate well, voluminous vegetable salads also quickly contribute to satiety.
Interestingly, some suggest eating with chopsticks, studying Japanese literature and listening to national music of Japan during strict weight loss. There is a certain meaning in this - a person eats with chopsticks slower than with a spoon. Accordingly, saturation occurs faster, so you definitely won’t want to go for more!
Features of the Japanese diet
- Ready-made menu , you don’t have to think about your diet.
- No salt. It is forbidden to add salt to dishes; you can use spices and non-calorie sauces (for example, soy sauce).
- No breakfast . Most days you'll have to stick to a black Americano or espresso for breakfast, sometimes with rye toast. This rule goes against what nutritionists recommend, but it allows you to achieve quick results.
- 3 meals are optimal instead of the 5-6 recommended by nutritionists.
- You can prepare vegetable salads from permitted products and eat them in any quantity (without salt).
- Every morning you will have to drink Americano or espresso , but if you are intolerant to this product, you can replace it with tea: black or green.
- A hot drink is a must every morning on the “Japanese” - it will give you strength and dull the feeling of hunger.
Products
| Allowed | Prohibited |
|
|
Products for diet
A set of products for the diet is not expensive. Let's consider the exact quantity we will need.
Here is the table.
| Products | Quantity |
| Coffee beans | 1 pack. |
| Green tea without various additives | 1 package |
| Eggs | 20 pieces |
| Sea fish (fillet) | 2 kg |
| Beef pulp | 1 kg |
| Chicken fillet | 1 kg |
| Olive oil | 0.5 liters |
| Head of cabbage | 2 plug |
| Carrot | 2-3 kg |
| Eggplants, zucchini | 1 kg |
| Fruit set | 1 kg |
| Tomato juice | liter |
| Lemons | 2 pcs. |
It is worth noting prohibited foods that are best removed from the refrigerator completely. These are smoked meats, baked goods, milk and store-bought drinks, especially alcoholic drinks.
Advantages and disadvantages
| Advantages | Flaws |
| Fast weight loss. In just one week on the “Japanese” diet, those losing weight notice a loss of 5-7 kg. Moreover, the products are selected in such a way that the weight will not return (if you follow the principles of a balanced diet). | The diet is low in calories, so weakness and dizziness are possible. Once these symptoms occur, if they do not stop, it is better to end the diet. |
| Hunger will torment you less, because the menu contains a lot of protein, nutritious foods - meat and fish. | The diet is not balanced enough , if you follow it, take a multivitamin. |
| Available products. The Japanese diet menu includes simple vegetables and meat, which you can find in any store or even grow in your country house. | Almost complete absence of carbohydrates, as a result – low energy levels, irritability. |
Diet rules
- Prepare to start your diet the day before. Avoid sweets and fatty foods, bake a chicken breast in the oven in the evening, prepare a vegetable salad or stew vegetables. This will make the transition to a diet easier.
- Drink water 1.5 - 2 liters per day at least. Water will save you from the feeling of hunger that is inevitable on the Japanese diet. Moreover, giving up water, although it will help you lose weight faster, will result in dehydration and poor health.
- The strict requirement of the “Japanese”: there are only certain products, in designated volumes and at the right time. You cannot swap days or add any new dishes.
What is the secret of such nutrition
Don't expect to lose weight by eating sushi or miso soup. You will be treated to a salt-free diet named after the country in which it was developed.
It cannot be said that this is a 100% original diet: the diet prohibits the same things as others (fatty, sweet, but primarily salty). Doctors call this diet salt-free or protein-free.
In 2 weeks the diet burns from 5 to 8 kg.
The maximum duration of such nutrition is 14 days . It is allowed to repeat the diet no earlier than 2 years later (but better - after 3 years).
Products "yes"
- Animal proteins : lean fish (a calorie table is published on the Internet, choose fish based on such data - although it is also known that Japanese salmon is also not prohibited), chicken, beef. Also allow yourself eggs (chicken, quail).
- Milk : low-fat kefir.
- Cereals : dietary bread.
- Fruits, vegetables (but preferably not potatoes or melons, but “light” foods).
- Fats : Olive oil (in moderation).
- Drinks : black coffee (without sugar and milk), green tea, herbal infusions. By the way: if it’s better not to get carried away with coffee, then you can drink tea and clean water as much as you like. of water per day.
Products "no"
The menu for every day must be absent: wine, liquor and even beer, sugar (and products on the labels of which it appears - packaged juices, sweets and confectionery, sweet milk), flour, and salt . Not only are herring and other salted gifts from rivers and seas prohibited, but homemade salads, soups and cereals are also prohibited from being salted.
Kinds
- Seven-day Japanese diet: Pros of the diet: short, easier to tolerate.
- Cons: you won’t be able to significantly reduce the amount of fat in your body in a week; only excess water will go away.
Menu
For 7 days
Detailed menu for 7 days in the table:
| Day | Menu |
| Day 1 | Breakfast: Americano – coffee without milk, don’t add sugar either Dinner: boil a couple of hard-boiled eggs, chop Chinese cabbage salad, drink 1 glass of tomato juice. Dinner: fish – boiled or steamed (250 g) |
| Day 2 | Breakfast: drink an Americano, eat rye bread toast Dinner: boil 250 g fish, chop cabbage salad Dinner: boil 100 g of beef, drink a glass of one percent kefir |
| Day 3 | Breakfast: drink an Americano, eat a rye bread cracker Dinner: eat the zucchini, which you must fry in a drop of oil Dinner: boil a couple of eggs, boil beef (200 g), prepare a salad of Chinese (Beijing) cabbage |
| Day 4 | Breakfast: drink an Americano or espresso, without sugar Dinner: eat a piece of cheese (15 g), hard boil 1 egg, boil 1 carrot (150-200 g) Dinner: eat 2 small apples, sprinkle with cinnamon |
| Day 5 | Breakfast: carrots - boil and sprinkle with the juice of one lemon. Dinner: boil or steam fish (200 g), drink 1 glass of tomato juice (without sugar and salt or homemade) Dinner: eat 2 medium apples |
| Day 6 | Breakfast: drink an Americano Dinner: boil chicken (500 g), prepare cabbage-carrot salad with olive oil Dinner: chop cabbage salad, boil a couple of eggs |
| Day 7 | Breakfast: drink green tea Dinner: boil beef (200 g), eat fruit (choice: apple, pear, orange) Dinner: select any dinner menu from previous days, except the third day |
For 14 days
Detailed menu for 14 days in the table:
| Day | Menu |
| Day 1 | Breakfast: drink an Americano Dinner: boil a couple of eggs, chop Chinese cabbage salad (without salt, with a tablespoon of oil), drink 1 glass of tomato juice. It is better to make the juice yourself, or find tomato juice in the store without added salt and sugar. Dinner: boil or steam fish (250 g) |
| Day 2 | Breakfast: eat rye bread toast (if you don’t have a toaster, dry the bread in the oven), drink an Americano Dinner: boil fish (200 g), chop white cabbage salad Dinner: boil beef (100 g) and drink a glass of kefir |
| Day 3 | Breakfast: eat rye bread, drink Americano Dinner: eat the zucchini, which you must fry in a drop of oil Dinner: boil beef, do not add salt (200 g), hard boil a couple of eggs, chop fresh cabbage salad |
| Day 4 | Breakfast: Grate medium-sized carrots on a coarse grater, sprinkle with the juice of one lemon. Dinner: bake fish (200 g), drink 1 glass of tomato juice (without salt or sugar, homemade is better) Dinner: eat 200 g of any fruit (for example, one large apple) |
| Day 5 | Breakfast: eat a small fresh carrot with the juice of one lemon Dinner: boil fish (200 g), drink tomato juice – 1 glass (no salt or sugar in the composition, homemade is better) Dinner: eat 200 g of any fruit |
| Day 6 | Breakfast: drink an Americano Dinner: cook chicken without salt (500 g), cut carrot and cabbage salad Dinner: grate fresh medium-sized carrots, boil a couple of eggs |
| Day 7 | Breakfast: drink green tea Dinner: boil beef, without salt (200 g) Dinner: Choose the diet for any dinner from the past seven days |
| Day 8 | Breakfast: drink an Americano Dinner: boil chicken without salt (500 g), chop cabbage and carrot salad Dinner: make a salad of fresh carrots, boil a couple of hard-boiled eggs |
| Day 9 | Breakfast: grate fresh carrots on a coarse grater, pour in the juice of one lemon Dinner: bake fish with spices (200 g), drink 1 glass of tomato juice (without salt and sugar, homemade is better) Dinner: eat 200 g of any fruit |
| Day 10 | Breakfast: drink an Americano Dinner: eat 50 g of hard cheese, chop fresh carrot salad, boil 1 egg Dinner: eat 200 g of any fruit |
| Day 11 | Breakfast: eat rye bread, drink an Americano Dinner: fry a medium-sized zucchini in a small amount of oil, you can add spices Dinner: boil beef (200 g), boil a couple of eggs, chop cabbage salad |
| Day 12 | Breakfast: eat rye bread toast, drink espresso diluted with water Dinner: fry fish (200 g), chop white cabbage salad Dinner: boil beef (100 g), drink a glass of kefir 1% fat |
| Day 13 | Breakfast: drink an Americano Dinner: hard boil a couple of eggs, boil the cabbage, drink tomato juice - 1 glass (look for it without sugar and salt, homemade is better) Dinner: boil fish without salt (200 g) |
| Day 14 | Breakfast: drink an Americano Dinner: fry fish (200 g), chop fresh cabbage salad Dinner: boil beef (200 g), drink 1 glass of kefir |
Menu for the Japanese diet for 13 days
Every day there must be 3 meals.
For breakfast there is always a small mug of coffee without sugar, without cream, without spices. Sometimes a small cracker of rye bread without raisins is added to it, sometimes the coffee is replaced with a small portion of grated carrots with a couple of drops of lemon juice.
The menu mentions the diet's two main salads: Osaka salad and Oita salad. The first consists of cabbage seasoned with a teaspoon of oil. Cabbage can be doused with boiling water to make it softer, but it is better to use fresh, crisp cabbage. The second is made from carrots - grated into small strips and also seasoned with a teaspoon of oil. A mixed salad consists of carrots and cabbage in approximately equal quantities.
Meat products can be baked in the oven or grilled, boiled, or steamed. All this without the use of oil or other additives, even the skin and fat from the products must be removed. You can also cook zucchini and eggplant when they appear on your menu. Other vegetables and fruits can only be eaten raw.
There is the same Japanese diet for 14 days. These diets are very similar, but there are some slight differences.
There is an excellent chemical diet for 4 weeks, the author of which is the doctor Osam Hamdiy. It is based on the use of chemical reactions occurring in the human body -.
Here it is written about the drug Glucophage Long, which also helps you lose weight and reduce your weight.
Before starting the diet, let us recall two main features of the Japanese diet:
- all food should be fresh. If you are unable to eat without salt, in the first days you can add a few crystals to the prepared dish. But by the second week you should still gradually reduce your salt intake to zero.
- You can’t change absolutely anything in the menu below if you want to achieve results.
- You should not start the diet abruptly; before starting it, eat lighter meals than usual for a couple of days and try to add less salt to your food.
Main meals should follow the following pattern:
Monday
- In the morning only coffee.
- For lunch, 2 eggs boiled to taste, Osaka salad and tomato juice, and for dinner, 200g of fish.
Tuesday
- In the morning, coffee with crackers.
- For lunch, fish and Osaka salad, for dinner, 100 g of beef and a glass of low-fat kefir.
Wednesday
- In the morning, coffee with crackers.
- For lunch, one large zucchini with skin on, for dinner, 2 eggs, 200 g of beef and Osaka salad.
Thursday
- In the morning only coffee.
- For lunch, 1 egg, Oita salad and a slice of unsalted low-fat cheese, for dinner, 2-3 unsweetened fruits.
Friday
- In the morning, carrots with a couple of drops of lemon juice, washed down with water.
- For lunch, a tomato and 200 g of fish, for dinner, 2-3 unsweetened fruits.
Saturday
- In the morning only coffee.
- For lunch, a whole skinned chicken breast, mixed salad, for dinner, 2 eggs and Oita salad.
Sunday
- In the morning, coffee with crackers.
- For lunch, 200 g of beef, and for dinner you are allowed to choose any from the past week, except for dense beef.
Monday
- In the morning only coffee.
- For lunch, chicken breast and mixed salad, for dinner 2 eggs and Oita salad.
Tuesday
- In the morning, carrots with lemon juice.
- For lunch, a tomato and 200 g of fish, for dinner 2-3 sour fruits.
Wednesday
- In the morning only coffee.
- For lunch, Oita salad, an egg and a small slice of cheese, for dinner, 2-3 sour fruits.
Thursday
- In the morning, coffee with crackers.
- For lunch, a large zucchini with skin, for dinner, 2 eggs, Osaka salad and 200 g of beef.
Friday
- In the morning, coffee with crackers.
- For lunch, 200 g of fish and a mixed salad, for dinner, 100 g of beef and a glass of low-fat kefir.
Saturday
- In the morning only coffee.
- For lunch 2 eggs, Osaka salad, tomato juice, for dinner 200 g of fish.
The period of quitting the diet begins on Sunday. Select the menu for any day of the diet and add a fruit or vegetable that was prohibited but that you wanted to eat. Continue to follow the instructions for exiting salt-free mode.
The Japanese diet for 13 days is classified as difficult for the body, and it will be possible to return to it only after one and a half to two years have passed. However, earlier this will not make sense, because if you followed all the rules, you have successfully lost excess weight and will not gain it in the coming years.
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Recipes
Despite the fact that the Japanese diet involves a limited list of products, even from them you can prepare the right tasty dishes for variety in your diet.
Vegetable dishes
Fresh coleslaw
Ingredients:
- 200-300 g cabbage;
- olive oil;
- lemon juice;
- greenery.
Preparation:
- chop the cabbage finely;
- put it in a large plate, remember with your hands - this will give the cabbage juice and the salad will become tastier;
- for 300-400 grams of fresh cabbage, you can add 1 tablespoon of oil: high-quality sunflower or olive;
- You cannot add salt, but you can season the salad with black or red pepper and lemon juice;
- this salad will become tastier if you add fresh herbs to it: dill, parsley, cilantro (or use a dried analogue of these herbs).
Cabbage and carrot salad
Ingredients:
- 200-300 g cabbage;
- olive oil;
- lemon juice;
- greenery.
Preparation:
- cabbage must be chopped;
- knead with your hands;
- add fresh carrots: grate them on a coarse grater;
- add to cabbage;
- Season the salad with a mixture of peppers, oil and lemon juice.
Fresh carrot salad
Ingredients:
- 2-3 medium carrots;
- lemon juice;
- 1 tablespoon olive or sunflower oil;
- greenery.
Preparation:
- Grate 2-3 medium carrots on a coarse grater;
- add lemon juice, 1 tablespoon olive or sunflower oil;
- Fresh herbs, especially basil and cilantro, also go well with fresh carrots;
- You can add mint to make the salad taste fresher.
Boiled carrot salad “Moroccan style”
Ingredients:
- 1 carrot;
- 1 tablespoon vegetable oil;
- lemon juice;
- Khmeli-Suneli spices and fresh cilantro.
Preparation:
- boil the carrots;
- cut it into quarters or large cubes;
- prepare the dressing: 1 tablespoon of vegetable oil, lemon juice, Khmeli-Suneli spices and fresh cilantro;
- mix everything.
Braised cabbage
Ingredients:
- 300-400 grams of white cabbage;
- 1 tablespoon of vegetable oil.
Preparation:
- classic recipe for stewed cabbage - it will serve as a substitute for boiled cabbage;
- Chop 300-400 grams of fresh white cabbage and remember that the cabbage gives juice;
- Heat a deep frying pan over medium heat;
- pour 1 tablespoon of vegetable oil there;
- Place the cabbage in a hot frying pan, cover with a lid, but do not forget to stir;
- when the cabbage is slightly fried, add 1-2 cups of hot water to the pan;
- after the water boils, reduce the heat to low;
- simmer covered for another 10-20 minutes until the cabbage is soft.
Japanese cabbage salad
Ingredients:
- Chinese cabbage;
- 1 tbsp. l. vegetable or olive oil;
- soy sauce;
- 1 tsp sesame seeds;
- dried ginger.
Preparation:
- to truly breathe in the spirit of Japan, try making this salad, suitable for those days when Chinese (sometimes also called Chinese) cabbage is allowed;
- cut the cabbage into thin strips, place in a deep plate;
- prepare the dressing: 1 tablespoon vegetable or olive oil, soy sauce, 1 teaspoon sesame seeds, dried ginger (or finely chopped, about 1/3-1/2 teaspoon);
- Whisk the dressing until you get a smooth sauce;
- add the sauce to the salad, mix well;
- This salad becomes even tastier the next day, when the cabbage absorbs the aroma of the dressing.
Fruit salad
Ingredients:
- fresh orange or lemon juice;
- apples;
- pears;
- berries.
Preparation:
- on days when fruits are allowed, you can treat yourself to this salad;
- here the dressing will be the juice of fresh orange and/or lemon;
- Apples or pears with fresh berries are good for this salad;
- cut apples or pears into cubes, add berries and pour fruit juice over it all;
- it must be prepared at home; store-bought versions often contain sugar;
- the main thing is to observe the grams of the dish, no more than 200 g of fruit per meal.
Fish dishes
Baked fish
Ingredients:
- lean fish fillet;
- lemon juice;
- garlic;
- ground black pepper.
Preparation:
- for this recipe you will need lean fish fillet;
- place it in foil;
- sprinkle with lemon juice;
- sprinkle with dry garlic and black pepper;
- You can put fresh rosemary on top of the fish, it will make the dish more interesting;
- after you have added all the spices, cover the fish with foil and seal (this way the fish will remain juicy, because the juice will be inside);
- Bake in the oven preheated to 200 C for about 20-30 minutes until the fish is soft.
Fried fish in soy sauce
Ingredients:
- fish fillet;
- sunflower oil;
- 1 spoon of sesame seeds.
Preparation:
- cut the fish into large pieces;
- pour soy sauce so that it slightly covers the fish;
- leave for 20-30 minutes;
- fry in a hot frying pan with a spoon of sunflower oil until the fish becomes crispy and soft;
- When the fish pieces are cooked, place them on a plate and add 1 spoon of sesame seeds.
Exit rules
- Get ready for a gradual exit from the diet: it is believed that the exit from this diet should exceed the duration of the diet itself.
- Eat small portions: do not stretch your stomach - due to modest nutrition during the diet, it has shrunk, this will prevent you from gaining weight back.
- Continue to follow the key rules of the Japanese diet: eat plenty of vegetables, lean meat. You can introduce cereals like rice or buckwheat into your diet in small portions.
- Do not start your diet with desserts and baked goods - you risk losing weight, but the kilograms will only add. Add your favorite foods gradually, in small portions.
Drink at least 1.5-2 liters of water, this rule should be followed throughout your life!
Contraindications
The diet is not recommended for:
- gastritis, stomach ulcers, kidney and liver diseases, heart and vascular diseases;
- hypertension;
- diabetes mellitus;
- disorders of the thyroid gland;
- gastrointestinal diseases of any complexity;
- heavy physical work, serious sports;
- heavy physical and mental work;
- liver failure and kidney disease;
- To old people;
- people who are extremely overweight;
- pregnant or nursing mothers.
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How many kilograms can you lose?
Depending on the amount of excess weight, you can lose from 5 to 8 kg in two weeks. Women with 20-30 kilograms of excess weight can lose at least 10 kilograms.
Despite the impressive results, it is not recommended to constantly adhere to this diet: it is low in calories and poor in nutrients, which means it can harm women’s health. Skin, nails, teeth will deteriorate, the reproductive system and gastrointestinal tract will suffer. The Japanese diet should not be repeated too often: once every six months is optimal.
Diet features
The specificity of the Japanese diet lies in a strict nutritional pattern that cannot be violated by replacing foods with similar energy values. During the diet you will have to completely give up sugar, salt and flour products. If you follow all the rules and have a balanced diet after the diet, the results will last for 6-12 months.
Duration
The Japanese diet can last 7, 13 or 14 days. The first option is not the most successful: only excess fluid has time to leave the body, the weight decreases, but by no more than 5 kg, and at the same time it becomes the same in a very short time. The second and third options are the same diet, with a difference of just one day. Keeping the diet for 13 or 14 days is up to you, depending on your patience, health status and other personal factors.
Reviews
A few reviews from people who were able to lose weight and lose extra pounds using the Japanese diet program:
Alexandrova Anastasia
Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.
