The Japanese enjoy one of the longest lifespans in the world, in part because their traditional diet consists of fresh, unprocessed foods. In addition, they treat food differently than people in other countries. In Okinawa, for example, there is the practice of "Hara hachi bu" or the 8/10 principle: they leave the table when they feel 80% full.
nutrition rules
They use the same word, gohan, to mean a mixture of boiled rice and flour. Food without rice is not food. Cooked white rice is low in calories, low in fat and surprisingly high in protein at over 4 grams per cup. Brown rice contains more protein than white rice and is a good source of heart-healthy fiber.
Rice is the main source of carbohydrates, while fish is the main source of protein. The average Japanese consumes 154 kilograms of fish a year. A cold and a hot seafood platter is usually served with each meal. Seafood is an excellent source of nutrients.
Soybeans are included in many Japanese dishes. Therefore, almost all dishes, sauces and marinades contain fermented soy sauce as a condiment. Also, tofu, which is made from soybeans, makes its way into the famous miso soup. Regular tofu is very high in protein and low in calories. A piece of firm tofu has over 50 calories and 5. 8 grams of protein.
The Japanese pride themselves on eating a varied and nutritious diet. Students are encouraged to eat at least 30 foods a day. Fresh fruits and vegetables, including mushrooms, bamboo shoots, mangoes and watercress, are readily available in markets and contribute to a varied diet.
Breakfast - in the West it is often fried food, toast and jam, sweet croissants, sweet cereal or nothing at all! And in the Land of the Rising Sun, a typical breakfast is soup, salad or rice balls (onigiri) wrapped in seaweed stuffed with tuna.
When they say desserts, the Japanese don't think of high-carb cookie cakes. For them, the best dessert is fresh fruits and berries - watermelon, persimmon, strawberries.
All of this allows Japanese women to live up to 83 years on average while remaining young and thin.
What is the Japanese Diet
The technique described in this article is not based on classic Japanese cuisine, rich in fiber and vitamins, but on more water, tea, coffee, vegetables, cheese, fish and meat.
The Japanese diet for 14 days immediately won the love of many women and men. This is a rigorous weight loss technique, but it's not just based on a low-calorie menu.
"Japanese" gives an excellent result - less 7-9 kg. Because of this, the "Japanese woman" is considered extreme, as a person receives less than 1000 kcal a day, and if you feel unwell, then the diet must be completed urgently.
Doctors recommend following this diet no more than twice a year as metabolism can be disrupted.
Who is the Japanese diet for?
Both men and women who do not have health problems and are not involved in heavy physical labor can try "Japanese". The diet is quite poor and does not provide the necessary amount of energy. Also suitable for those who do not want to spend a lot of time and money looking for and buying products - you will not spend more than 3, 000 rubles on it, and the products are very affordable.
Mental attitude towards diet
The diet proposed by the main clinics in Japan for 14 days is quite difficult and it is undesirable to enter it without preparation. If you decide to lose weight in this way, prepare yourself mentally - gain strength and patience, prepare motivational photos and photos. Also, prepare your body so that going on the Japanese diet won't be too stressful. Ditch sugary and junk foods and gradually reduce portion sizes.
Japanese diet for 14 days
To achieve the desired result, you need to clearly follow the five basic rules of "Japanese":
- You must eat strictly according to the menu. You cannot change days or meals at places. Fresh vegetables without oil can be eaten without restrictions.
- Observe the consumption regime. All nutritionists recommend drinking at least 2 liters of clean filtered water at room temperature, depending on your weight. You can download a special program on your phone that reminds you to drink water.
- When observing the "Japanese" it is necessary to take vitamins. Choose a vitamin-mineral complex for hair, nails and skin and keep your tone and good mood.
- For this period, it is necessary to forget about heavy physical exertion and sports training. You can perform light forms of exercise or stretching.
- The Japanese diet strictly involves three meals a day. Snacks are prohibited.
- Eliminate any spices and spices.
- Exclude alcohol.
Japanese diet foods
Allowed:
- beef;
- chicken breast or fillet;
- sea fish;
- coffee (preferably in beans);
- classic green tea;
- vegetable oil;
- eggs;
- fresh fruits and vegetables, bananas and grapes are prohibited;
- low-fat dairy products;
- low-fat, unsalted hard cheese;
- unsalted tomato juice;
- Still water.
Menu
In the morning, be sure to drink an eight-ounce cup of black coffee or tea - green or black, cold or hot. Sugar and milk are prohibited! You can add cardamom. This will give your drink a spicy flavor. For breakfast, it is allowed to take 1 rye bread or cracker with raisins or a simple biscuit.
Lunch (we take a portion of no more than 250-300 grams). The menu is given by day of the week. The number indicates whether the first or second week of weight loss is coming.
- Steamed Perch Fillet (Monday 1 of the week)
- Cucumber and Cabbage Salad with a dash of lemon juice (Tuesday of the 1st week)
- Salad Ministry of Emergency Situations (carrots with a clove of garlic + beets) (Wednesday 1 week)
- Romaine lettuce or arugula with olive oil, boiled beef (Thursday of the 1st week)
- 3 large carrots, fresh or cooked Egg whites (Friday the 1st)
- Zucchini slices fried in butter (Saturday 1)
- Oil-free Pollack Stew + Coleslaw with Cucumber (Sunday 1)
- Stew (onion and cabbage with a little lean meat). (monday 2)
- Salad Brush (Beets, Carrots, Cabbage) (Tuesday 2)
- Salad with tomato and basil, steamed cod fillet (Wednesday 2)
- Salad with cucumber and celery + boiled skinless chicken breast (Thursday 2)
- Seaweed, carrot and beet salad + pike fillet (Friday the 2nd)
- On Saturday and Sunday we repeat the 1st week diet.
Dinner (we take a portion of no more than 250-300 grams). The menu is given by day of the week. The number indicates whether the first or
Second week of weight loss:
- Low-fat cottage cheese, 1 pear (Monday 1 of the week)
- Stewed Spinach (Tuesday of the 1st week)
- Salad "Riviera" (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
- Seaweed Salad + Apple and Plums (Thursday 1 week)
- 2 medium apples or large grapefruit (Friday 1st week)
- A glass of kefir or low-fat yogurt (Saturday 1 of the week)
- 1 egg white, 3 large carrots (Sunday 1 of the week)
- Beetroot Salad with Cheese (Monday 2 weeks)
- Cooked Cauliflower (Tuesday 2 weeks)
- A glass of kefir, 2 eggs (Wednesday 2 weeks)
- 200 g of grilled meat (Wednesday 3 weeks)
- Boiled or stewed fish (hake, pollock, cod) (Thursday of the 1st week)
- On Friday, Saturday and Sunday of the second week, we have any dinner from the first seven days.
Japanese green tea diet
This is one of the Japanese weight loss methods. You can use the Japanese diet menu described above, just replace the coffee with green tea.
Green tea is recommended to drink in the morning, before lunch and in the evening and drink at least 1 liter a day. Tea can be drunk hot and cold.
Classic green tea may not taste as brilliant, but it performs very important functions for the body:
- It helps to speed up metabolism and burn fat faster.
- Contains antioxidants. We all need a good daily dose of antioxidants - they are wonderful molecules that help cleanse the body. Due to its natural fermentation process, green tea is rich in natural antioxidants and flavonoids that kill free radicals.
- Green tea helps lower cholesterol and blood pressure.
- Green tea also has a calming effect. Theanine, an amino acid found in green tea leaves, helps you relax and keep stress at bay. According to researchers, theanine helps reduce anxiety.
going off the diet
This wonderful diet allows you to keep the result for a long time. But at the same time, you must follow the principles of getting off this miracle diet. For the next two weeks, no more than 1 product may be added to each daily meal. Replace bread with healthy breads. Salt and sugar can be gradually introduced by literally a milligram a day. Continue to follow a strict drinking regimen. You can eat dried fruit, oatmeal, durum wheat spaghetti.
results
Reviews on all websites, blogs and forums dedicated to beauty, health and weight loss are the most enthusiastic! Depending on the starting weight and the strictness of the menu, losing weight loses a different amount of kilograms. Naturally, the higher the weight, the more likely it is to burn more pounds in such a short "Japanese" period of time.
This technique is also designed to gradually encourage you to reconsider your diet in favor of a healthy diet, and if you keep following the principles of proper nutrition + plugging in some sports, you are guaranteed success!
contraindications
Pregnancy. Trying to stay in shape with this Land of the Rising Sun diet is strictly prohibited. The body is rebuilt during pregnancy and especially needs important vitamins like A, E. D, C B1, B6, B12. If a woman wants to follow any diet during pregnancy, she should definitely consult her doctor. You can simply refuse fatty and sweet foods and, if possible, stir more, eat often, but slowly.
breastfeeding period. During lactation, a woman needs to monitor whether the products on her table comply with the principles of proper nutrition. Diets during this period are undesirable. Also, many foods allowed during the "Japanese woman" can become a strong allergen for the nursing mother and baby (citrus fruits, certain vegetables)
This method of weight loss is prohibited for people suffering from gastritis, ulcers, heart, liver and kidney diseases.
Hormonal changes in the body (menopause, miscarriage).