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Japanese diet: menu for 7 to 13 days

The Japanese diet is comparable to a difficult exam that requires a samurai to show willpower in losing weight. After which handover, not only the thinness will be noticeable, but also healthier. After reading the material, she discovers many new things about the "Japanese woman. "

Japanese dieting diet

the essence of the Japanese diet for weight loss

Once you find yourself extra pounds, you immediately rush to choose the right diet. A salt-free Japanese diet is an effective way to lose weight.

The Japanese diet is named after Japanese nutritionists. It is made for Europeans and does not resemble Japanese national cuisine. However, this allows for the development of good eating habits inherent in the people of Japan.

The Japanese are famous for their slender physique and longevity, mainly due to the diet they follow.

Advantages and Disadvantages of the Japanese Diet

Let’s take a closer look at the pros and cons of such a diet. The 13-day Japanese diet has several benefits:

  1. Effective weight loss. According to this scheme, you can lose weight by 8 kilograms or more.
  2. Reducing salt intake has a positive effect: excess fluid leaves the body and swelling is reduced. The cardiovascular system gradually returns to normal.
  3. There is a noticeable improvement in well-being. Reducing the amount of salty foods in your diet will help a person get rid of this bad habit.
  4. Plant protein allows you to stay lean for a long time, strengthen the immune system.
  5. The Japanese diet menu is a selection of affordable products that can be purchased at any supermarket.
  6. Such a diet is relevant at any time of the year.

This weight loss system is harmful for several reasons:

  1. Daily coffee consumption can cause problems in the cardiovascular system, central nervous system and gastrointestinal tract (CNS and GI tract).
  2. The diet is unbalanced, very close to the hunger strike.
  3. Long breaks before meals can be the starting point for severe stomach upsets.
  4. Many people have a hard time getting used to their diet.

The Japanese diet is one of the most famous methods of fast weight loss.

Basic Rules of the Japanese Diet

There are several rules by which you can lose weight with such a diet that improves your shape, physical fitness:basic rules of the Japanese diet

  • eat food strictly from a special menu;
  • think fasting days in advance;
  • Do not edit or change the order of items;
  • gives up sweet, salty, starchy foods (except those allowed);
  • try to drink a daily amount of clean water (1, 5 - 2 liters, depending on your weight);
  • Drink green tea after every meal, as black tea is forbidden;
  • cook vegetables on a slow stove or fry in olive oil in the oven;
  • A similar diet can be repeated once every six months;
  • It is necessary to take multivitamins, active supplements that compensate for the body's lack of nutrients;
  • you should consult a specialist as the nutritional system has side effects;
  • Psychological preparation is the key to the success of any diet. Japan is no exception;
  • Gradually exclude prohibited, especially harmful, products from the menu before departure;
    • The original dosage of
  • vegetables and fruits helps to cope with some "harmful" cravings and improves the mood of dieters.

The menu must be strictly adhered to, without changing either the order of the days or the set of products, strictly adhering to the rules of cooking.

Preparing for the Japanese Diet

We strongly recommend that you do not skip this step, as a sudden change in diet is stressful for anyone, even if you choose to try a more gentle diet from Hayley Pomeroy.

Some tips for rebuilding your body and starting to lose weight:

  • exclude from the diet any "harm" (fried, sweet, flour, sauces, semi-finished products, instant meals) one week before the start of the diet;
  • take a smaller plate - this will reduce your intake by 20-25%;
  • do not eat too much at night, eat dinner 3 hours before bedtime;
  • drink clean water norm (1, 5-2 liters per day);
  • Drink the first glass of water in small sips in the morning to activate your metabolism after sleep.

7-day Japanese diet menu

The 7-day Japanese salt-free diet consists of three meals a day: breakfast, lunch and dinner. All drinks are consumed without sugar.

Example of a balanced diet every day:

what to eat on a japanese diet
  1. Start your breakfast with a cup of coffee or green tea. For lunch, boil 2 eggs, chop the Peking cabbage salad, carrots, season with vegetable oil. Then drink 1 glass of freshly prepared tomato juice. Dinner consists of boiled fish (150-200 g), 100 grams of Chinese cabbage, with the addition of a spoon of olive oil.
  2. Start your first meal with a little rye toast and coffee / tea. Lunch consists of a vegetable-based salad and fried fish (200 grams). Boil a small piece of beef (200 grams) + a glass of low-fat kefir for dinner.
  3. Natural unpackaged coffee - breakfast. Boil 1 hard-boiled egg for lunch, cut a carrot salad (small portion, weighing 150 grams), season with vegetable oil. Eat an apple at the end of the day.
  4. 1 toast of rye bread is allowed for breakfast with a cup of coffee. The second meal contains one egg, 3 medium carrots, 10 grams of natural low-fat cheese. In the evening, eat fruit that is allowed on the menu.
  5. Grate a carrot for breakfast and season with a lemon wedge. We fry fish fillets for lunch. Squeeze a glass of juice from the tomatoes. Dinner includes 2-3 unsweetened fruits (e. g. pears).
  6. Drink a mug of weak green tea early in the day. At lunchtime, bring to a boil 300 grams of chicken breast, cut carrot and cabbage salad (150 grams). For dinner - 2 boiled eggs, grated carrot salad with a drop of oil.
  7. Rye croutons and a cup of tea are allowed for breakfast. Lunch consists of a small piece of boiled beef (200 grams) + an apple. Dinner - any recommended (no beef).

The 7-day Japanese diet and menu described above does not guarantee significant weight loss. During this period, you can only remove excess water from your body.

This diet can be called unsalted precisely because you drink a lot and don’t eat salty foods, the pounds are literally washed out.

Japanese diet menu for 9 days

The following dietary meal is no different from the 7-day option, but we will add two more days:

  1. Drink sugar-free coffee / green tea for breakfast. Second meal - 500 gr. boiled chicken, a bowl of cabbage and carrot salad. For dinner, grated carrots, seasoned with sesame oil.
  2. Start your day with your usual drinks. Lunch snack consists of boiled chicken fillet (150 g), carrots and Peking salad, 2 eggs. Eat 2 allowed fruits in the evening.

13-day Japanese diet menu day by day

A few more days will be added to the Japanese diet menu:

weight loss rules in the Japanese diet
  1. Have a cup of coffee in the morning. Lunch time includes: a slice of cheese (10 grams), 1 boiled egg, salad with grated carrot strips, cabbage. Snack on the "right" fruit for dinner.
  2. Early in the day - rye toast with green tea. For lunch, fry the zucchini in olive oil. Dinner can consist of two hard-boiled eggs, a cabbage salad flavored with lemon wedge and butter, and boiled veal (150-200 grams).
  3. Have a cup of coffee and a croutons for breakfast. The second meal is 200 grams of fish (cooked or made on a slow stove), mixed salad. Boil a slice of beef for dinner. Go to the supermarket for fresh kefir.
  4. After waking up - a cup of coffee. The daily diet consists of a pair of hard boiled eggs, 150 gr. cabbage salad. For dinner, fry or boil 200-300 grams of fish fillets.
  5. From the next day, you must select any day's menu and add 1 banned product. It is important to gradually skip the two-week diet and not absorb uncontrolled previously prohibited foods.

Fish, chicken, beef, eggs, cheese and kefir should be the basis for the menu.

If you have a sweet-mouthed diet, you can sniff vanilla. It reduces the urge to break free and eat a sweet bun.

  • for breakfast, cook porridge in water (buckwheat, oatmeal);
  • You can eat cooked rice with meat with lunch;
  • introduce protein and vegetable foods into your diet;
  • gradually salt and pepper the food;
  • It takes about 4 weeks to exit such a diet, so you need to be patient.

List of Japanese diet foods

As part of this type of diet, you should consume natural products that are low in fat and carbohydrates:

forbidden foods in the Japanese diet
  • natural coffee beans or ground coffee (speeds up metabolic processes in the body, normalizes blood pressure);
  • white fish (sirloin only) because red fish are too greasy;
  • green tea (without natural fruit additives);
  • Fresh fruit (excluding bananas and grapes with high sugar content). Prefer "sour" green apples, pears, grapefruit and cherries. You can drink cocktails or smoothies;
  • lean meat (beef, veal);
  • Tomato juice made in a blender. The shops sell a high-salt beverage;
  • low-fat (or completely fat-free) fresh kefir;
  • chicken or quail eggs;
  • chicken (sirloin), turkey;
    • vegetable oil (olive or sesame);
  • carbonated mineral water;
  • vegetables (preferably Chinese cabbage, eggplant, zucchini, carrots);
  • with rye bread or croutons.

Forget salt, sugar, condiments (because of these you eat more than you need to satisfy your hunger), leave smoked meats, baked goods, bananas and grapes in the store.

Japanese Diet Prohibited Food List

Dietary food lists foods that should not be consumed.

To lose weight, you should leave the following positions:

  1. It is not recommended to give spices and herbs. Salting food is strictly forbidden.
  2. Do not drink alcohol while losing weight. They are very high calorie products.
  3. Remove flour, sweet and fatty foods from your diet.
  4. As above, avoid the two types of fruit (bananas and grapes) that are high in sugar.

Results

weight loss results on the japanese diet

In such a short time (13 days) you can lose up to 15 kilograms (depending on the duration of the course and the initial weight). Of course, if you follow all the instructions, do not replace the products, strictly follow the established daily routine.

Keep in mind that in a balanced Japanese diet for 13 days, the menu will improve your metabolism so that weight loss will continue even after you finish it. Consuming a lot of water improves the appearance of the skin, removes swelling.

Snacks and any deviation from the recommended menu during the diet are strictly forbidden, otherwise the result will be far from promised.

Contraindications

The Japanese diet is a hard way to improve the parameters of the figure, so it is not suitable for everyone. Again, it should be noted that before dieting, consult a dietitian.

We distinguish the following prohibitions for "Japanese women":

  • is ​​contraindicated during pregnancy and lactation;
  • adolescents (under 18 years of age), older people should not restrict their diet;
  • general weakening of the immune system, colds, SARS, influenza;
    • unacceptable for people with
  • chronic diseases (cardiovascular, intestinal, renal);
  • stool violation, nausea;
  • postoperative period (regardless of the severity of the surgery);
  • mental, physical, emotional stress (e. g. upcoming races, competitions, report submission);
  • If you feel weak or dizzy a few days after starting your diet, you should reject it.

We analyzed the specifics of the Japanese diet for a week or more. Rejection of fresh vegetables, fruits, especially fish, moderate consumption of oil, fermented dairy products, salt is the main such food system. It can be assumed that this is the key to the longevity and harmony of the Japanese.