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 to this, they treat food differently than people from other countries. In Okinawa, for example, there is the practice of the "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 serving. 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 a year. A cold and a hot seafood dish is usually served with each meal. Seafood is an excellent source of nutrients.
Soy is a staple of 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 in the famous miso soup. Plain tofu is very high in protein and low in calories. A piece of solid 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 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 cereals or nothing at all! And in Land of the Rising Sun, a typical breakfast soup, salad or rice balls (onigiri) is wrapped in seaweed stuffed with tuna.
When they say desserts, the Japanese do not think of biscuits high in carbohydrates. For them, the best dessert is fresh fruits and berries - watermelon, persimmon, strawberry.
All of this allows Japanese women to live up to 83 years on average while staying young and slim.
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 strict weight loss technique, but it is not just based on a low calorie menu.
"Japanese" gives an excellent result - minus 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 uncomfortable, the diet should be terminated immediately.
Doctors recommend following such a diet no more than twice a year as the metabolism may be disturbed.
Who is the Japanese diet for?
Both men and women who do not experience health problems and are not engaged 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 searching for and buying products - you will not spend more than 3, 000 rubles on it, and the products are very affordable.
Mental attitude to diet
The diet proposed by the leading clinics in Japan for 14 days is quite harsh and it is undesirable to go into it without preparation. If you decide to lose weight this way, put yourself mentally up - gain strength and patience, prepare motivational pictures and pictures. Also prepare your body so that entering the Japanese diet is not a lot of stress. Give up sugary foods and junk foods and gradually reduce the size of the portions.
Japanese diet for 14 days
To achieve the desired result, you must clearly follow the five basic rules of "Japanese":
- You must eat strictly according to the menu. You can not change days or meals places. Fresh vegetables without oil can be consumed without restrictions.
- Observe the drinking regime. All nutritionists recommend drinking at least 2 liters of filtered clean water at room temperature, depending on weight. You can download a special application on your phone that reminds you to drink water.
- At the time of observation of "Japanese" it is necessary to take vitamins. 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 heavy physical exertion and sports training. You can perform light forms of exercise or stretching.
- The Japanese diet strictly includes three meals a day. Snacks are prohibited.
- Remove any spices and seasonings.
- Exclude alcohol.
Food for the Japanese diet
Allowed:
- beef;
- chicken breast or fillet;
- sea fish;
- coffee (preferably cereals);
- green tea classic;
- vegetable oil;
- egg;
- fresh fruits and vegetables, bananas and grapes are prohibited;
- low-fat dairy products;
- low-fat and unsalted hard cheese;
- tomato juice without salt;
- stagnant water.
Menu
In the morning, be sure to drink a 250 ml cup of black coffee or tea - green or black, cold or hot. Sugar and milk are forbidden! You can add cardamom. It will give your drink a spicy spice. For breakfast it is allowed to take 1 rye bread or biscuits with raisins or a simple cookie.
Lunch (we take a portion no more than 250-300 grams). The menu is distributed 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 splash of lemon juice (Tuesday in the 1st week)
- Salad Ministry of Emergencies (carrots with a clove of garlic + beetroot) (Wednesday 1 week)
- Romaine salad or arugula with olive oil, boiled beef (Thursday in the 1st week)
- 3 large fresh or boiled carrotsEgg white (Friday 1)
- Zucchini slices fried in butter (Saturday 1)
- Groin stew without oil + cabbage salad with cucumbers (Sunday 1)
- Stew (onion and cabbage with a little lean beef). (Monday 2)
- Salad brush (beets, carrots, cabbage) (Tuesday 2)
- Salad with tomatoes and basil, steamed cod fillet (Wednesday 2)
- Salad with cucumbers and celery + boiled chicken breast without skin (Thursday 2)
- Seaweed, carrot and beetroot salad + pike fillet (Friday the 2nd)
- Saturday and Sunday we repeat the 1st week's diet.
Dinner (we take a serving no more than 250-300 grams). The menu is distributed 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 a week)
- Stewed spinach (Tuesday in the 1st week)
- Salad "Riviera" (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
- Seaweed salad + apple and prunes (Thursday 1 week)
- 2 medium-sized apples or large grapefruits (Friday 1st week)
- A glass of low-fat kefir or yogurt (Saturday 1 a week)
- 1 egg white, 3 large carrots (Sunday 1 a 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, saithe, cod) (Thursday in the 1st week)
- Friday, Saturday and Sunday of the second week we consume every dinner from 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.
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 both hot and cold.
Classic green tea may not have as light a 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 maintain the result for a long time. But at the same time, you need to follow the principles to get out of this miracle diet. For the next two weeks, no more than 1 product can be added to your meal daily. Replace bread with healthy bread. Salt and sugar can be introduced gradually with one milligram a day. Continue to follow a strict drinking regimen. You can eat dried fruit, 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 original weight and severity of the menu, weight loss loses a different amount of pounds. Of course, the higher the weight, the more chances there are to burn more kilos in such a short time "Japanese".
This technique is also designed 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 you are guaranteed success!
Contraindications
Pregnancy. Trying to stay in shape with this diet from the Land of the Rising Sun is strictly forbidden. The body rebuilds during pregnancy and it especially needs such important vitamins 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 say no to fatty foods and sweets and if possible move more, eating often but little by little.
breastfeeding period. During breastfeeding, a woman should 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 under the "Japanese woman" can become a strong allergen for a nursing mother and baby (citrus fruits, certain vegetables)
This method of losing weight is forbidden for those people who suffer from gastritis, stomach ulcers, heart disease, liver and kidney diseases.
Hormonal changes in the body (menopause, abortion).