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In spring, in offices all over the country, women at lunchtime share secret diets that certainly help.
The main advantages of the Japanese diet for the inhabitants of our country were its relative availability and duration. No complex and expensive ingredients, only two weeks of restrictions - and now you show off in jeans that did not tie before. But a great geishaTo become, you must strictly follow the menu.
Briefly about the main
The duration of the diet is 14 days. This is a low-calorie protein menu, you can practice such nutrition no more than 2 times a year. The average result from the Japanese diet is 5-8 kg in 2 weeks. This menuNot suitable for pregnant women, lactating women, people with gastritis and ulcers, as well as liver, kidney and heart disorders. Before starting a diet, you should consult with your doctor.
Origin or speculation?
There will be no exotics - all the products allowed on the Japanese diet have long been familiar to us. This is a definite plus, since the risk of allergies is reduced, and the ingredients needed for cooking can be bought at any supermarket.
It is not known why this diet is called Japanese. According to some sources, it was invented in a Tokyo clinic, according to others, the name was inspired by the simplicity and clearness of the diet plan, following which expected inspiring results(Truly the Japanese way: act by the rules, try your best and you will be rewarded).
The Japanese diet is popular all over the world, it is characterized by moderation in the composition and calorie content of permitted foods, this also makes it related to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is sure that the youth and longevity of her compatriotsAllow them to keep in the daily menu a relatively small amount of carbohydrates and a smaller portion size.
According to Moriyama, the Japanese consume an average of 25% fewer calories than residents of any other country. In Japan, for example, it is not customary to eat potato chips, chocolate, confectionery, and the Japanese generally eat less than Europeans. learned about butter as early as the 20th century and still view it with skepticism. That is, the choice of healthy food in moderation is a national characteristic of Japanese culture. The Japanese diet for 14 days fully complies with this requirement, despite formal differences with.
The "samurai" rules of the Japanese diet
The main satiating substances in the diet are proteins obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and some of the allowed vegetables, fats are in olive oil, which is used in cooking and salad dressings. As well as allowed for use in meat and fish.
Fiber is found in abundance in vegetables and fruits, the amount of which is not controlled even in a few days of the diet, so the stomach is likely to do its job well. Coffee and green tea not only keep you energizedbut also contain healthy antioxidants (which is why it is important to choose high-quality tea and coffee, always natural, without flavorings and additives).
However, such a diet still cannot be called balanced, and adhering to it for more than two weeks is dangerous for health. But even in these 14 days, your body will adjust to the decrease in the amount of carbohydrates in the menu. May react poorly: in this case, you will feel body aches, weakness and headache. Then you need to smoothly abandon the strict menu and consult a doctor.
Drinking regimen is especially important on the Japanese diet. Drink plenty of pure non-carbonated water at room temperature, this not only helps to feel full, but also ensures the elimination of processed animal proteins.
The main condition for the success of the Japanese diet is strict adherence to its plan. You can not confuse the days and, at will, replace some products with others, even similar. The only exception, perhaps, onlyMorning coffee can be - it can be replaced with a cup of green tea without sugar. It is recommended to give up salt for the entire duration of the diet, but if this prohibition is important for your taste buds, Add minimum salt in the food.
A smaller number of meals per day (only three instead of a healthy 5-6) and no snacks can also be difficult on the Japanese diet, be prepared for this. Eat dinner at least a few hours before bedtime, and in the morningStart with a glass of water on an empty stomach - it is good for metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is strict, it is highly undesirable to enter it without foundation. If you decide to lose weight on such a menu, at least a few days before the start of the diet, train yourself psychologically. To set up and prepare your body, cut down on sweets, fast food and normal portion sizes.
14 Day Japanese Diet Shopping List
- Coffee beans or grounds - 1 pack
- Green Tea of Your Choice (Without Additives & Flavorings) - 1 Pack
- fresh chicken eggs - 2 dozen
- Sea fish fillet - 2 kg
- Lean beef fillet - 1 kg
- Chicken fillet - 1 kg
- extra virgin olive oil - 500 ml
- White Cabbage - 2 medium sized forks
- fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg in total
- Fruits (except bananas and grapes) – 1 kg total
- tomato juice - 1 l
- Kefir - 1 l
- Lemon - 2 pcs.
hardy's menu
The composition of the Japanese diet is often compared to the "chemical diet"—the eating plan invented by American physician Osama Hamdiya to treat obesity in diabetics. Like the Hamdiya diet, the Japanese diet drastically reduces carbohydrate intake while increasing protein. Takes advantage of the effect of doing. As a result, the chemistry of the body's metabolic processes is rebuilt, accumulated fat is burned quickly, and strong muscles prevent new ones from forming.
On the Japanese diet, no changes are allowed in the schedule and diet. If you want to get results, you must follow the diet program strictly.
first day
Breakfast: Coffee without sugar and milk.
Lunch: 2 boiled eggs, stewed cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 grams of boiled or fried fish.
second day
Breakfast: a slice of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish with stewed cabbage and vegetable oil.
Dinner: 100 grams of boiled beef and a glass of yogurt.
third day
Breakfast: a slice of rye bread dried in a toaster, or a biscuit without yeast without additives, coffee without sugar.
Lunch: zucchini or eggplant fried in vegetable oil in any quantity.
Dinner: 200 grams of unsalted boiled beef, raw cabbage stewed in vegetable oil and 2 boiled eggs.
fourth day
Breakfast: One small fresh carrot with the juice of one lemon.
Lunch: 200 grams of boiled or fried fish and a glass of tomato juice.
Dinner: 200 grams of any fruit.
fifth day
Breakfast: One small fresh carrot with the juice of one lemon.
Lunch: Boiled fish and a glass of tomato juice.
Dinner: 200 grams of any fruit.
day six
Breakfast: Coffee without sugar.
Lunch: unsalted boiled chicken (500 g) with a salad of fresh cabbage and carrots in vegetable oil.
Dinner: Small fresh carrot and 2 boiled eggs.
seventh day
Breakfast: Green tea.
Lunch: 200 grams of unsalted boiled beef.
Dinner: 200 g of fruit or 200 g of boiled or fried fish, or 2 eggs with fresh carrots in vegetable oil, or boiled beef and 1 glass of kefir.
eighth day
Breakfast: Coffee without sugar.
Lunch: 500 grams of boiled chicken in vegetable oil without salt and a salad of carrots and cabbage.
Dinner: Fresh small carrot and 2 boiled eggs with vegetable oil.
ninth day
Breakfast: Medium carrot with lemon juice.
Lunch: 200 grams of boiled or fried fish and a glass of tomato juice.
Dinner: 200 grams of any fruit.
tenth day
Breakfast: Coffee without sugar.
Lunch: 50 grams of cottage cheese, 3 small carrots and 1 boiled egg in vegetable oil.
Dinner: 200 grams of any fruit.
eleventh day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: zucchini or eggplant fried in vegetable oil in any quantity.
Dinner: 200 grams of boiled meat without salt, 2 boiled eggs and fresh cabbage stewed in vegetable oil.
twelfth day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 grams of boiled unsalted beef and a glass of kefir.
thirteenth day
Breakfast: Coffee without sugar.
Lunch: 2 boiled eggs, cabbage stewed in vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish in vegetable oil.
fourteenth day
Breakfast: Coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 grams of boiled beef, a glass of yogurt.
It is believed that such a diet is the most long-lasting and the result obtained on it can last up to three years. But, of course, the dream will remain unattainable if after the end of the restrictions you start overeating.
fast doesn't mean good
It should be noted that there is also an opinion among experts that diets that have a name often do not work or even cause harm. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual. Should, and cardinal hypocaloric nutrition breaks down in itself and can even lead to depression. The fact is that a person begins to scold himself for weakness, but in fact his diet was unbalanced.
"Here, very low-calorie diets are used, starvation, for which a person is not ready. Therefore, extreme methods are effective only at the initial stage, but then there will be a breakdown - and the weight will return with a vengeance. Will, say experts.
Nutritionists also clarify that for most people, longer pauses between main meals, such as skipping breakfast, will lead to overeating at dinner.
- Do not try to lose weight - in general, you need to forget this phrase, because trying - from the word "torture", and losing weight - from the word "bad". Having said this, we can talk about positive weight loss. Not setting ourselves up for, concludes the nutritionist. Irina advises to think that by limiting ourselves without fanaticism, we first of all make ourselves healthy.