The Japanese enjoy one of the longest life cycles in the world, partly because their traditional diet consists of fresh, unprocessed foods. Also, 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.
Nutritional rules
They use the same word, gohan, to mean a mixture of boiled rice and flour. Food without rice 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 heart-healthy fiber.
Rice is the main source of carbohydrates, while fish is the main source of protein. The average Japanese consumes 154 pounds of fish per year. A cold and a hot plate of fish is usually served at 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 condiment. Also, tofu, which is made with soy, goes into the famous miso soup. Regular tofu is very high in protein and low in calories. A piece of hard-boiled tofu has over 50 calories and 5. 8 grams of protein.
The Japanese take pride in eating a varied and nutritious diet. Students are encouraged to eat at least 30 foods per 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 this is often fried foods, 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 it comes to desserts, the Japanese don't think of high-carb cookie cakes. For them, the best dessert is fresh fruit and berries: watermelon, persimmon, strawberries.
All of this allows Japanese women to live to an average of 83 years, 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, cheeses, 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.
The "Japanese" gives an excellent result - minus 7-9 kg. For this reason, the "Japanese woman" is considered extreme, as a person receives less than 1000 kcal per day, and if you feel unwell, the diet must be completed urgently.
Doctors recommend following such a diet no more than twice a year, as the metabolism can be disrupted.
Who is the Japanese diet for?
Both men and women who have no health problems and are not engaged in hard physical work can try "Japanese". The diet is rather 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 on looking for and buying products - you will not spend more than 3, 000 rubles, and the products are very affordable.
Mental attitude to diet
The diet proposed by the main clinics in Japan for 14 days is quite tough, 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 images and photos. Also, prepare your body so that entering the Japanese diet is not very stressful. Give up sugary and junk food and gradually reduce portion sizes.
Japanese diet for 14 days
To achieve the desired result, you must clearly follow the five basic rules of "Japanese":
- You need to eat strictly according to the menu. It is not possible to change days or meals in places. Fresh vegetables without oil can be eaten without restrictions.
- Observe the drinking regime. All nutritionists recommend drinking at least 2 liters of clean, filtered water at room temperature, depending on weight. You can download a special program to your phone that reminds you to drink water.
- At the time of observation of the "Japanese" it is necessary to take vitamins. Choose a vitamin-mineral complex for hair, nails and skin and keep tone and a good mood.
- For this period, it is necessary to forget about intense physical exertion and sports training. You can do light forms of exercise or stretching.
- The Japanese diet strictly includes three meals a day. Snacks are prohibited.
- Remove any spices and spices.
- Exclude alcohol.
Foods for the Japanese diet
Allowed:
- Beef;
- chicken breast or fillet;
- sea fish;
- coffee (preferably in grains);
- classic green tea;
- vegetable oil;
- egg;
- fresh fruit 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 a 8-ounce cup of black coffee or tea, green or black, cold or hot. Sugar and milk are prohibited! You can add cardamom. It will give your drink a spicy spice. For breakfast it is allowed to take 1 rye bread or cracker with raisins or a simple biscuit.
Lunch (we assume a portion not exceeding 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 1st 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 or rocket lettuce with olive oil, boiled beef (Thursday of the 1st week)
- 3 large fresh or cooked carrots Egg white (Friday 1st)
- Slices of zucchini fried in butter (Saturday 1)
- Cod stew without oil + cabbage salad with cucumbers (Sunday 1st)
- Stew (onions and cabbage with some lean beef). (Monday 2)
- Salad brush (beets, carrots, cabbage) (Tuesday 2)
- Tomato and basil salad, steamed cod fillet (Wednesday 2nd)
- Cucumber and celery salad + skinless boiled chicken breast (Thursday 2)
- Seaweed, carrot and beetroot salad + pike fillet (Friday 2nd)
- On Saturday and Sunday we repeat the 1st week diet.
Dinner (let's take a portion not exceeding 250-300 grams). The menu is given by day of the week. The number indicates whether the first or
Second week of weight loss:
- Lean ricotta, 1 pear (Monday 1st of the week)
- Stewed spinach (Tuesday of the 1st week)
- "Riviera" salad (cucumbers, broccoli, prawns, lemon juice) (Wednesday 1 week)
- Seaweed salad + apples and plums (Thursday 1 week)
- 2 medium apples or large grapefruits (Friday 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)
- Boiled cauliflower (Tuesday 2 weeks)
- A glass of kefir, 2 eggs (Wednesday 2 weeks)
- 200 g grilled beef (Wednesday 3 weeks)
- Boiled or stewed fish (hake, cod, cod) (Thursday of the 1st week)
- On Friday, Saturday and Sunday of the second week we take any dinner of the first seven days.
Japanese green tea diet
This is one of the Japanese methods of weight loss. 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 to drink at least 1 liter per day. The tea can be drunk both hot and cold.
Classic green tea may not have such a bright taste, but it performs very important functions for the body:
- Helps to 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. Thanks 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 control stress. According to the researchers, theanine helps reduce anxiety.
Get out of the diet
This wonderful diet allows you to keep the result for a long time. But at the same time, you have to follow the principles to get out of this miracle diet. For the next two weeks, it is not possible to add more than 1 product to each meal per day. Replace bread with healthy loaves. Salt and sugar can be gradually introduced by literally one milligram per day. Continue to follow a strict drinking regimen. You can eat dried fruit, oatmeal, durum wheat spaghetti.
results
Reviews on all beauty, health and weight loss sites, blogs and forums are the most enthusiastic! Depending on the initial weight and the strictness of the menu, losing weight loses a different amount of kilograms. Of course, the heavier the weight, the more chance you can burn more kilograms in such a short "Japanese" time.
This technique is also meant to gradually encourage you to reconsider your diet in favor of a healthy one, and if you continue to follow the principles of proper nutrition + connect some sports, then success is guaranteed!
Contraindications
Pregnancy. Trying to keep fit with this diet from the Land of the Rising Sun is strictly forbidden. The body is rebuilt during pregnancy and especially needs important vitamins such as A, E. D, C B1, B6, B12. If a woman wants to follow a diet during pregnancy, she should definitely consult her doctor. You can simply refuse fatty and sweet foods and, if possible, move more, eat often, but little by little.
breastfeeding period. While breastfeeding, a woman must monitor whether the products on her table comply with the principles of proper nutrition. Diets during this period are undesirable. In addition, many foods allowed during the "Japanese woman" can become a strong allergen for a nursing mother and baby (citrus fruits, some vegetables)
This method of losing weight is prohibited for those people suffering from gastritis, ulcers, heart disease, liver and kidney diseases.
Hormonal changes in the body (menopause, miscarriage).