The Japanese enjoy one of the longest life cycles in the world in part because their traditional diet consists of fresh, unprocessed foods. In addition, they treat food differently than people from 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.
Diet rules
They use the same word, gohan, to mean a mixture of cooked rice and flour. Rice-free food is not food at all. Cooked white rice is low in calories, low in fat and surprisingly high in protein, with over 4 grams per cup. Brown rice contains more protein than white rice and is a good source of fiber that is healthy for the heart.
Rice is the main source of carbohydrates, while fish is the main source of protein. The average Japanese person eats 154 pounds of fish a year. One cold and one hot seafood dish is usually served with each meal. Seafood is an excellent source of nutrients.
Soy is included in many Japanese dishes. So, almost every dish, sauce and marinade contains fermented soy sauce as a spice. Also, tofu, which is made from soy, goes into the famous miso soup. Regular tofu is very rich in protein and low in calories. A piece of solid tofu has over 50 calories and 5. 8 grams of protein.
The Japanese are proud to eat 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 the markets and contribute to a varied diet.
Breakfast - in the West it is often fried food, toast and jam, sweet croissants, sweet cereals, or nothing! And in the Land of the Rising Sun, a typical breakfast is soup, salad or rice balls (onigiri) wrapped in algae stuffed with tuna.
When they say desserts, the Japanese don’t mean biscuit cakes with a high carbohydrate content. For them, the best dessert is fresh fruits and berries - watermelon, persimmon, strawberries.
All this allows Japanese women to live up to 83 years on average, while remaining young and slender.
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 in 14 days immediately won the love of many women and men. This is a strict weight loss technique, but it is not based only on a low-calorie menu.
"Japanese" gives an excellent result - minus 7-9 kg. That is why "Japanka" is considered extreme, because a person receives less than 1000 kcal per day, and if you do not feel well, then the diet must be completed immediately.
Doctors recommend following such a diet no more than twice a year, because the metabolism can be disrupted.
Who is the Japanese diet for?
Both men and women who do not have health problems and do not engage in hard physical work can try the "Japanese". The diet is quite poor and does not provide the required 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 spend no more than 3, 000 rubles, and the products are very affordable.
Mental attitude towards diet
The diet proposed by the leading clinics in Japan in 14 days is quite difficult and it is undesirable to enter it without preparation. If you decide to lose weight this way, then mentally position yourself - gain strength and patience, prepare motivational pictures and photos. Also, prepare your body so that entering the Japanese diet is not a big stress. Give up sweet and unhealthy foods and gradually reduce the portion size.
Japanese diet 14 days
To achieve the desired result, you must clearly follow the five basic rules of the "Japanese":
- You have to eat strictly according to the menu. You cannot change days or meals in places. Oil-free fresh vegetables can be consumed without restriction.
- Stick to a drinking regimen. All nutritionists recommend drinking at least 2 liters of filtered clean water at room temperature, depending on weight. You can download a special program to your phone that reminds you to drink water.
- It is necessary to take vitamins while observing the "Japanese". Choose a vitamin-mineral complex for hair, nails and skin and maintain tone and good mood.
- During this period, it is necessary to forget about hard physical efforts and sports training. You can perform light forms of exercises or stretching.
- The Japanese diet includes strictly three meals a day. Snacks are prohibited.
- Eliminate all spices and seasonings.
- Turn off alcohol.
Foods for the Japanese diet
Allowed:
- beef;
- chicken breast or fillet;
- sea fish;
- coffee (preferably cereals);
- classic green tea;
- vegetable oil;
- eggs;
- fresh fruits and vegetables, bananas and grapes are prohibited;
- low fat dairy products;
- low-fat and unsalted hard cheese;
- tomato juice without salt;
- calm water.
To me
In the morning, be sure to drink a cup of black coffee or 250 ml of tea - green or black, cold or hot. Sugar and milk are forbidden! You can add cardamom. This will give your drink a spicy spice. For breakfast it is allowed to take 1 rye bread or a cracker with raisins or a plain cookie.
Lunch (we take a portion no larger than 250-300 grams). The menu is given by days of the week. The number indicates whether the first or second week of weight loss is coming.
- Steamed perch fillet (Monday 1st of the week)
- Cucumber and cabbage salad with a little lemon juice (Tuesday of the 1st week)
- Salad Ministry of Emergency Situations (carrot with garlic cloves + beets) (Wednesday 1 week)
- Romaine salad or rocket with olive oil, boiled beef (Thursday of the 1st week)
- 3 larger fresh or cooked carrotsEggplant (Friday 1)
- Slices of zucchini fried in butter (Saturday 1)
- Polak stew without oil + cabbage salad with cucumbers (week 1)
- Goulash (onion and cabbage with a little lean beef). (Monday 2)
- Salad brush (beets, carrots, cabbage) (Tuesday 2)
- Salad with tomato and basil, steamed cod fillet (Wednesday 2)
- Cucumber and celery salad + cooked skinless chicken breast (Thursday 2)
- Seaweed, carrot and beet salad + pike fillet (Friday 2)
- We repeat the 1st week diet on Saturday and Sunday.
Dinner (we take a portion no larger than 250-300 grams). The menu is given by days of the week. The number indicates whether it is the first or
Second week of weight loss:
- Low-fat cottage cheese, 1 pear (Monday 1st of the week)
- Braised spinach (Tuesday of the 1st week)
- Riviera Salad (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
- Seaweed salad + apple and prunes (Thursday 1 week)
- 2 medium apples or large grapefruit (Friday of the 1st week)
- A glass of low-fat kefir or yogurt (Saturday 1st of the week)
- 1 egg white, 3 large carrots (Sunday 1st of the week)
- Beetroot salad with cheese (Monday 2 weeks)
- Cooked cauliflower (Tuesday 2 weeks)
- Glass of kefir, 2 eggs (Wednesday 2 weeks)
- 200 g grilled beef (Wednesday 3 weeks)
- Cooked or stewed fish (hake, pollock, cod) (Thursday of the 1st week)
- On Friday, Saturday and Sunday of the second week we take any dinner from the first seven days.
Japanese diet with green tea
This is one of the Japanese weight loss methods. You can use the Japanese diet menu described above, just replace coffee with green tea.
It is recommended to drink green tea in the morning, before lunch and in the evening and drink at least 1 liter a day. Tea can be drunk both hot and cold.
Classic green tea may not have such a light taste, but it performs very important functions for the body:
- Helps speed up metabolism and burn fat faster.
- Contains antioxidants. We all need a good daily dose of antioxidants - these 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 to relax and keep stress under control. According to researchers, theanine helps reduce anxiety.
Getting out of 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 out of this wonderful diet. For the next two weeks, you cannot add more than 1 product to each meal per day. Replace bread with healthy loaves. You can gradually ingest salt and sugar literally at milligrams a day. Continue to adhere to a strict drinking regime. You can eat dried fruits, oatmeal, durum wheat spaghetti.
results
Reviews on all sites, blogs and forums dedicated to beauty, health and weight loss are the most enthusiastic! Depending on the initial weight and rigor of the menu, different amounts of weight are lost through weight loss. Of course, the heavier the weight, the greater the chances of burning more pounds in such a short period of time "Japanese".
This technique is designed to gradually encourage you to reconsider your diet in favor of health, and if you continue to adhere to the principles of proper nutrition + connect a sport, then your success is guaranteed!
Contraindications
Pregnancy. Trying to stay in shape with this diet from the Land of the Rising Sun is strictly forbidden. The body regenerates during pregnancy, and it especially needs such important vitamins as A, E. D, C B1, B6, B12. If a woman wants to adhere to any diet during pregnancy, she should definitely consult her doctor. You can simply refuse fatty foods and sweets and, if possible, move more, eat often, but little by little.
breastfeeding period. During breastfeeding, a woman should monitor whether the products on her table are in accordance with the principles of proper nutrition. Diet during this period is undesirable. In addition, many foods that are allowed during "flip flops" can become strong allergens for breastfeeding and babies (citrus fruits, certain vegetables)
This method of weight loss is prohibited for people suffering from gastritis, ulcers, heart disease, liver and kidney disease.
Hormonal changes in the body (menopause, abortion).