Japanese diet

The Japanese diet for weight loss (also often called simply “Japanese” among adherents of various diets), which will be discussed below, actually has no direct relationship with the Land of the Rising Sun, but is a certain dietary regimen for men and women, which allows you to quickly and relatively inexpensively rid your body of excess fat mass.The expected weight loss during 2 weeks of strictly following this diet varies between 6-8 kg.

The essence and principles of the Japanese diet

The mechanism for losing weight in the Japanese diet is mainly based on limiting the intake of food calories into the human body, especially from fatty, carbohydrate-rich and salty foods.It is for this reason that the Japanese diet can be safely classified asno saltandproteindietary regimes.In addition to the weight loss effect, the purpose of the Japanese diet is alsodetoxbody and normalization of everything that happens in your digestive systemmetabolictransformations, in other words – restoration of proper metabolism.

You should also start this “hard” diet after preliminary preparation of the body, which, in addition to the psychological mood, requires avoiding potentially harmful foods (sweets, fast food, smoked meats, pickles, etc.) for the previous week and reducing the size of the portions consumed.

Varieties

Today, there are three variants 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, consequently, the number of kilos of weight lost.

Japanese diet for 7 days

When choosing this type of diet, the nutritious diet is calculated for only 7 days, during which it is possible to get rid of 2-3 kilograms of excess weight.The recommended menu for the week is an unequivocal and rigorous plan for using acceptable foods at specially allocated times of the day and does not allow for any changes, either in terms of replacing dishes or in relation to their rotation.It is worth noting that the reviews of some nutritionists about this version of the Japanese diet indicate that such a period of time is insufficient for the full effectiveness of weight loss, since, in their opinion, during the first week of the diet, only the body adjusts to a reduced diet.

Japanese diet for 14 days

A two-week or 14-day Japanese salt-free diet is considered the most ideal for complete weight loss.Evaluations on the productivity of this food option provide figures for the final result of its strict adherence, ranging from 6 to 8 kilos of body fat mass.As in the previous case, the 14-day Japanese diet menu is strictly fixed and does not tolerate deviations.All recommended food products should be consumed at the designated time of the day and on a specific 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 to adhere to a strictly reduced nutritional diet in the last 24 hours.The 13-day Japanese salt-free diet, reviews of which in terms of weight loss effectiveness are almost identical to its longer version, must also be maintained within the framework of all previously specified rules for eating recommended foods.

Authorized Products

The set of foods permitted in any version of the Japanese diet is strictly limited and allows the consumption of the following foods:

• eggs and chicken fillet (peeled chicken breast without fat deposits);
• fish fillet (preferably lean marine fish);
• lean meat;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots, eggplant);
• unsweetened fruits (with the obligatory use of lemon and with the exception of grapes and bananas);
• olive oil (for cooking meat dishes and dressing vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green tea (leaf) and coffee (ground or beans);
• mineral or purified water without gas.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
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
pineapple	0.4	0.2	10.6	49
oranges	0.9	0.2	8.1	36
pears	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
apples	0.4	0.4	9.8	47
Baked goods
rye cookies	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
Bird
chicken fillet	23.1	1.2	0.0	110
Eggs
chicken eggs	12.7	10.9	0.7	157
Fish and seafood
green	16.1	0.9	-	72
cod	17.7	0.7	-	78
hake	16.6	2.2	0.0	86
Oils and fats
oil	0.0	99.8	0.0	898
Non-alcoholic 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
*data is per 100 g of product

Fully or partially limited products

Due to the strict limitation of ingredients allowed for consumption, the list of prohibited food products looks more impressive and mainly includes:

• salt and any products containing it;
• sugar and all kinds of sweets;
• all products related to fast food;
• fatty meat of animals, fish and poultry;
• smoked meats and pickles;
• all types of flour products;
• any semi-finished products and canned food;
• marinades, sauces, dressings;
• fatty dairy products;
• sweet factory nectars and jams;
• starchy vegetables and grains;
• cheese and sausage products;
• carbonated and alcoholic drinks.

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
lychee	0.8	0.3	14.4	65
tangerines	0.8	0.2	7.5	33
khaki	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
plums	2.3	0.7	57.5	231
Cereals and porridge
semolina porridge	3.0	3.2	15.3	98
corn porridge	4.7	1.1	26.1	135
Flour and pasta
wheat flour	9.2	1.2	74.9	342
noodle	10.4	1.1	69.7	337
noodle	12.0	3.7	60.1	322
spaghetti	10.4	1.1	71.5	344
noodle	10.0	1.1	71.5	344
pancakes	6.1	12.3	26.0	233
cookies	7.6	2.3	18.7	155
pancakes	6.3	7.3	51.4	294
Confectionery
jelly	0.3	0.1	56.0	238
marshmallows	0.8	0.0	78.5	304
sweet	4.3	19.8	67.5	453
confiture	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
40% sour cream (fat)	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
chops	16.6	20.0	11.8	282
beef	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
dry cured 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
pork chops	10.0	33.0	0.0	337
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 legs	10.0	20.0	0.0	220
roast turkey	28.0	6.0	-	165
roast goose	22.9	58.8	-	620
Alcoholic drinks
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
brandy	0.0	0.0	0.1	239
liquor	0.3	1.1	17.2	242
beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
love	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
*data is per 100 g of product

Example menu

Below is a detailed menu of the Japanese diet, which can be followed for 7 to 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.
To have lunch	200 grams of stewed or cooked fish fillet.

Second (ninth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or cracker.
Lunch	cabbage stewed in olive oil; 100 grams of stewed or cooked fish fillet.
To have lunch	100 grams of boiled or boiled meat; a glass 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 cracker.
Lunch	eggplant/zucchini stew cooked in olive oil.
To have lunch	raw kale salad seasoned with a little olive oil; 2 boiled chicken eggs; 200 grams of boiled or boiled meat.

Fourth (eleventh) day

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
To have lunch	200 grams of boiled or boiled fish fillet; a glass of homemade tomato juice.
To have lunch	any number of your favorite unsweetened fruits.

Fifth (twelfth) day

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
Lunch	200 grams of cooked fish fillet; a glass of homemade tomato juice.
To have lunch	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 cooked chicken fillet; raw carrot and cabbage salad seasoned with a little olive oil.
To have lunch	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 boiled or boiled meat.
To have lunch	dinner menu any day of the week except 3 days.

For greater 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, recipes to lose weight

In the following article we will look at several recipes from Japanese cuisine, which, although not included in the menu of the described diet, can be useful in combating extra pounds or maintaining existing weight at the appropriate level.

Seafood soup

Required ingredients:

• purified water – 1 l;
• rice groats – 1 tablespoon.I.;
• seafood cocktail (of your choice) – 200 g;
• lean marine fish fillet – 100 g;
• medium carrots – 1 pc.;
• green beans – 150-200 g;
• soy sauce – 1 teaspoon;
• greens - to taste;
• pepper/salt – minimum quantity.

Rinse the rice well (if you wish, you can replace the rice with Japanese noodles), put it in a pan with water and let it boil a little, then put the fish fillet cut into small pieces in the boiling water and cook over low heat.

Meanwhile, lightly fry the seafood in a frying pan (about 2 minutes).Chop the carrot 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 future soup, bring the water to a boil and turn off the stove.When serving, garnish the soup with your favorite herbs.

Rice noodles with shrimp

Required ingredients:

• funchose (rice noodles) – 100 g;
• large red pepper – 1 pc.;
• peeled boiled shrimp – 250-300 g;
• onions – 3-4 pieces;
• coriander – 25-30g;
• soy sauce – 1 teaspoon;
• garlic – 2 cloves;
• sesame oil – 2-3 tablespoons.I.;
• curry powder – 2 teaspoons;
• lemon juice – 2 tablespoons.I.

Pour hot boiled water over the funchoza, leave to infuse for no more than 10 minutes, then drain the pasta 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 half rings and the pepper into small strips.

Prepare the marinade by rinsing the cilantro well and cutting it into small pieces.Peel the garlic and chop it with a knife or garlic chopper.In a pan mix 3 tbsp.I.remaining funchose water, curry, soy sauce, 2/3 chopped coriander, lemon juice, chopped garlic and sesame oil.Place the pan over low heat and cook the marinade for about 3 minutes, stirring occasionally.

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

Japanese omelet

Required ingredients:

• chicken eggs – 4 pcs.;
• dried meat – 100 g;
• mayonnaise – 4 tablespoons.I.;
• tomato – 1 unit;
• vegetable oil – 1 tablespoon.I.;
• favorite greens - to taste.

Wash the tomatoes and cut them into round or semicircular pieces.Cut the dried meat into thin slices and arrange it beautifully on a plate along with the tomatoes and herbs.

Beat the eggs with a whisk, add all the mayonnaise and continue beating until a liquid and homogeneous mass is formed (the saltiness of the mayonnaise is sufficient for the dish and therefore there is no need to add more salt).

Place the frying pan over low heat, heat it up and add a little vegetable oil to the surface (the amount of oil should be minimal, as too much can spoil the taste of the dish).

Pour a thin layer of the whipped omelet mixture into the pan (like pancakes) and immediately spread it over the entire area.Lightly fry a 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 frying pan and distribute the next omelet mixture over it so that a small amount flows under the first roll.After 20-30 seconds, roll the second roll, rolling it towards the first.Repeat the same procedure until all the liquid in the omelet has been used.

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

Japanese style salad

Required ingredients:

• chicken eggs – 2 pieces;
• rice – 200g;
• fresh tomatoes – 4 pcs.;
• parsley – 2 tablespoons.I.;
• fresh cucumbers – 2 pieces;
• soy sauce – 2 tablespoons.I.;
• lemon –0.5 units;
• pepper/salt - to taste.

Wash the cucumbers, tomatoes and parsley.Cut off the top 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 the chicken eggs, cool them and peel them.Finely chop 1.5 eggs and cut 0.5 eggs into slices.

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

Mix boiled rice, diced cucumbers, chopped tomatoes and eggs in a salad bowl.Pour the prepared dressing over the salad and mix gently.Decorate the dish with egg slices, tomato slices and parsley sprigs.

Abandon 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 supply of food and rebuilds itsmetabolismwork with low-calorie foods.Abruptly stopping this diet and quickly returning to previously consumed high-calorie dishes can not only nullify the entire positive weight loss result, but also increase the number of extra pounds of weight.Therefore, before switching from the diet to the usual nutritious diet, it is necessary to adhere to a single dietary menu for at least a similar period of time, starting with a gradual and careful daily replacement of the food ration.The ideal duration of withdrawal from any weight loss diet is considered to be a period of time twice as long as the diet itself or at least equal to it in duration.

Contraindications

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

• pregnancy/lactation;
• ulcerativeorerosivegastrointestinal pathologies;
• anykidney diseases/liver;
• anemicstates;
• cholelithiasis;
• infectious diseases;
• serious cardiovascular pathologies;
• hypovitaminosis;
• diabetes mellitus;
• high blood pressure;
• serious chronic pathologies;
• drop;
• in childhood and old age.

Tips

Before you start following a rather “strict” Japanese diet, you should consult a nutritionist, as this diet is not suitable for everyone.

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

It is preferable to opt for “homemade” beef and poultry meat, due to its higher content.minerals,vitaminsand other useful substances, and lackhormonesandantibiotics.It is recommended to buy fresh sea fish when its quality is unquestionable.Fruits and vegetables must also be fresh and environmentally friendly.

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

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

Japanese diet, reviews and results

Firstly, on various forums dedicated to dietetics, the obvious discrepancy between the name of this diet and its absolutely non-eastern diet is discussed.Various versions and assumptions were presented about the origin of this dietary regime, which, however, did not bring us any closer to resolving this dissonance.Be that as it may, in any weight loss diet the main thing is not the name, but the effectiveness in losing weight, and in this sense, the reviews of those who lost weight using the Japanese diet, as well as the comments of nutritionists, most often agree with their positive assessment.

According to most people who have personally experienced the effectiveness of this diet, even following the “Japanese” variety, designed for just 7 days, shows tangible positive results in terms of ridding the body of excess fat mass, while the muscle structure remains unchanged.The important thing is that many positive reviews about the Japanese diet, with photos of results and recommendations, are left by people with different starting weights.Weight during a week of this diet varies from 3 to 5 kg, and when maintaining longer versions (for 13 and 14 days) it is 5 to 8 kg.It is worth saying that reviews of the 14-day and 13-day Japanese diet are practically identical in terms of effectiveness in terms of weight loss, and the reason for the appearance of the 13-day diet is probably the desire to reduce such a strict diet for at least 24 hours.