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 "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 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. One cold and one hot seafood dish 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 from soy, goes 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 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 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 they say desserts, the Japanese don't think of high-carb biscuit cakes. 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 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 based not only on a low-calorie menu.
"Japanese" gives an excellent result - minus 7-9 kg. Because of this, the "Japanese woman" is considered extreme, since a person receives less than 1000 kcal per day, and if you feel unwell, then the diet must be urgently completed.
Doctors recommend following such a 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 experience health problems and are not engaged in hard physical labor 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 spend no 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 tough, and it is undesirable to enter it without preparation. If you decide to lose weight in this way, then set yourself up mentally - gain strength and patience, prepare motivational pictures and photos. Also, prepare your body so that entering the Japanese diet is not a lot of stress. Give up sugary and junk food and gradually reduce the size of portions.
Japanese diet for 14 days
To achieve the desired result, you need to clearly follow the five basic rules of the "Japanese":
- You must eat strictly according to the menu. You can not change days or meals in 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 program on your phone that reminds you to drink water.
- At the time of observing the "Japanese" it is necessary to take vitamins. Choose a vitamin-mineral complex for hair, nails and skin and maintain 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 involves strictly three meals a day. Snacks are prohibited.
- Eliminate any spices and spices.
- Exclude alcohol.
Foods for the Japanese Diet
Allowed:
- beef;
- chicken breast or fillet;
- sea fish;
- coffee (preferably grain);
- green tea classic;
- vegetable oil;
- eggs;
- fresh fruits and vegetables, bananas and grapes are prohibited;
- dairy products with a low fat content;
- low-fat and unsalted hard cheese;
- tomato juice without salt;
- still 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 cracker with raisins or a simple cookie.
Lunch (we take a portion 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)
- Romano or arugula leaves with olive oil, boiled beef (Thursday of the 1st week)
- 3 large fresh or cooked carrotsEgg White (Friday 1)
- Zucchini slices fried in butter (Saturday 1)
- Pollack stew without oil + cabbage salad with cucumbers (Sunday 1)
- Stew (onions 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 2)
- On Saturday and Sunday we repeat the diet of the 1st week.
Dinner (we take a portion 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 prunes (Thursday 1 week)
- 2 medium apples or large grapefruit (Friday 1st week)
- A glass of low-fat kefir or yogurt (Saturday 1 of the week)
- 1 egg white, 3 large carrots (Sunday 1 of the week)
- Beet 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, 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 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 per day. 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 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 miracle diet. For the next two weeks, no more than 1 product can be added to your each meal daily. Replace bread with healthy loaves. Salt and sugar can be gradually introduced literally by a milligram per day. Continue to follow a strict drinking regimen. 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 the strictness of the menu, losing weight lose a different amount of kilograms. Naturally, the higher the weight, there are more chances to burn more kilograms in such a short period of 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 keep yourself in shape with this diet from the Land of the Rising Sun is strictly prohibited. The body is rebuilt during pregnancy, and it especially needs such important vitamins as A, E. D, C B1, B6, B12. If a woman wants to follow any diet during pregnancy, she should definitely consult with her doctor. You can simply give up fatty foods and sweets and, if possible, move more, eat often, but little by little.
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. In addition, many foods allowed during the "Japanese woman" can become a strong allergen for a nursing mother and baby (citrus fruits, certain vegetables)
This method of losing weight is prohibited for those people who suffer from gastritis, ulcers, heart disease, liver and kidney disease.
Hormonal changes in the body (menopause, abortion).