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Japanese diet: 7- and 13-day menu

The Japanese diet can be compared to a difficult exam that requires you to show the samurai's willpower to lose weight. After passing, not only will the thinness be noticeable, but also healthier. After reading the material, you will discover many new things about the "Japanese woman".

Japanese diet to lose weight

the essence of the Japanese diet for weight loss

Having found extra pounds in yourself, you immediately rush to select a suitable weight loss regimen. The Japanese salt-free diet is an effective way to lose weight.

The Japanese diet was named after Japanese nutritionists. It is adapted for Europeans and bears no resemblance to Japanese national cuisine. However, it allows to develop the correct eating habits inherent to the inhabitants of Japan.

The Japanese are famous for their slim figure and long life expectancy, largely due to the diet they follow.

Advantages and disadvantages of the Japanese diet

Let's take a closer look at the advantages and disadvantages of this diet. The 13-day Japanese diet has several benefits:

  1. It is an effective option for losing weight. According to this scheme, you can reduce your body weight by 8 or more kilograms.
  2. Reducing salt intake has a positive effect: excess fluid leaves the body and the swelling decreases. The cardiovascular system will gradually return to normal.
  3. There is a noticeable improvement in well-being. Reducing the amount of salty foods in the diet will help the person to get rid of this bad habit.
  4. Vegetable protein allows you to stay lean and strengthen your immune system for a long period of time.
  5. The Japanese diet menu is a selection of affordable products that can be purchased at any supermarket.
  6. This weight loss course is relevant at any time of the year.

This weight loss system is harmful for several reasons:

  1. The daily intake of coffee can cause problems in the cardiovascular system, in the central nervous system and in the gastrointestinal tract (CNS and GI tract).
  2. The diet is not balanced, very close to a hunger strike.
  3. Long breaks before meals can be the starting point for serious stomach problems.
  4. Many people have a hard time getting used to the diet.

The Japanese diet is one of the most famous methods of rapid weight loss.

Basic rules of the Japanese diet

A series of rules for losing weight, such as a diet that will help improve your fitness and fitness:

basic rules of the Japanese diet
  • eat food strictly from a special menu;
  • think of fasting days in advance;
  • does not edit or change the order of items;
  • abandon sweet, salty and starchy foods (except those allowed);
  • try to drink your daily amount of pure water (1, 5 - 2 liters, depending on your weight);
  • drinking green tea after any meal, as black tea is prohibited;
  • cook the vegetables in the electric pan or bake with olive oil;
  • it is allowed to repeat a similar diet once every six months;
  • it is necessary to take multivitamins, active supplements that will compensate for the deficiency of nutrients in the body;
  • you need to consult a specialist, as the nutritional system has side effects;
  • Psychological preparation is the key to the success of any diet. Japanese is no exception;
  • before you start, gradually exclude banned, especially harmful, products from your menu;
  • The original portion of vegetables and fruits will help to cope with the urge to eat some kind of "harmful" food, as well as improve the mood of those who are losing weight.

It is necessary to strictly respect the menu, without changing the sequence of days or the set of products, strictly respecting the cooking rules.

Preparation for the Japanese diet

We strongly recommend that you do not skip this step, as a sudden change in diet is stressful for anyone, even if you decide to try a smoother Hayley Pomeroy diet.

Some tips to help you rebuild your body in a new way and start losing weight:

  • exclude all types of "harmfulness" from the diet (fried, sweets, flour, sauces, semi-finished products, instant foods) one week before the start of the diet;
  • take a smaller plate - this will reduce the amount ingested by 20-25%;
  • do not eat at night, have dinner 3 hours before bed;
  • drink the standard of clean water (1, 5-2 liters per day);
  • Drink the first glass of water in small sips in the morning to activate the metabolism after sleeping.

7-day Japanese diet menu

The 7-day Japanese Salt-Free Diet for a week consists of three meals a day: breakfast, lunch and dinner. All drinks are consumed without sugar.

An example of a balanced diet for every day:

what you can eat on a japanese diet
  1. Start your morning coffee with a cup of coffee or green tea. For lunch, boil 2 eggs, chop the Beijing cabbage salad, carrot, season with vegetable oil. Then, drink 1 glass of freshly prepared tomato juice. Dinner consists of boiled fish (150-200 g), 100 grams of Chinese cabbage with the addition of a spoon of olive oil.
  2. Start your first meal with a small rye toast and coffee / tea. Lunch consists of vegetable-based salad, roasted fish (200 grams). For dinner, boil a small piece of meat (200 grams) + a glass of low-fat kefir.
  3. Unpacked natural coffee - breakfast. Boil 1 boiled egg for lunch, cut a carrot salad (small portion weighing 150 grams), season with vegetable oil. Have an apple snack at the end of the day.
  4. For breakfast, in addition to a cup of coffee, 1 toast of rye bread is allowed. The second meal includes an egg, 3 medium carrots and 10 grams of low-fat natural cheese. In the evening, eat fruits allowed on the menu.
  5. For breakfast, grate a carrot and season with a slice of lemon. Bake fish fillets for lunch. Squeeze a glass of juice from the tomatoes. Dinner includes 2-3 unsweetened fruits (for example, pear).
  6. Drink a cup of weak green tea earlier in the day. At lunch, boil 300 grams of chicken breast, chop a carrot and cabbage salad (150 grams). For dinner - 2 boiled eggs, grated carrot salad with a drop of oil.
  7. Rye croutons and a cup of tea are allowed for breakfast. Lunch consists of a small piece of cooked meat (200 grams) + an apple. Dinner - any of the suggested (without meat).

The Japanese 7-day menu and diet described above does not guarantee significant weight loss. During this period, you can only remove excess water from the body.

This diet can be called unsalted precisely because you drink a lot and do not consume salty foods, the pounds are literally lost.

Japanese diet menu for 9 days

The diet meal below is no different from the 7-day option, but two more days are added:

  1. Drink coffee / green tea without sugar for breakfast. Second meal - 500 gr. boiled chicken, a bowl of coleslaw and carrots. Dinner will consist of grated carrots seasoned with sesame oil.
  2. Start your day with your usual drinks. The lunch snack consists of cooked chicken fillet (150 g), carrot and Beijing salad, 2 eggs. Eat 2 fruits allowed in the evening.

Japanese diet menu 13 days a day

A few more days are added to the Japanese diet menu:

weight loss rules in the Japanese diet
  1. In the morning, cheer up with a cup of coffee. The lunchtime diet includes: a slice of cheese (10 grams), 1 boiled egg, a salad of grated carrot strips, cabbage. Snack with the "right" fruit for dinner.
  2. Early in the day - rye toast with green tea. For lunch, fry the zucchini in olive oil. Dinner can consist of two boiled eggs, coleslaw seasoned with lemon slices and butter, cooked veal (150-200 grams).
  3. Have a cup of coffee and a crouton for breakfast. The second meal is 200 grams of fish (cooked or made in an electric pan), mixed salad. Cook a slice of meat for dinner. Go to the supermarket to buy fresh kefir.
  4. After waking up - a cup of coffee. The daily diet consists of a pair of boiled eggs, 150 gr. cabbage salad. For dinner, fry or boil 200-300 grams of fish fillets.
  5. From the following day, you must select the menu for any day and add 1 prohibited product. It is important to gradually abandon the two-week diet and not to uncontrollably absorb previously prohibited foods.

Fish, chicken, meat, eggs, cheese and kefir should be the basis of your menu.

If you love sweets, you can smell vanilla during your diet. This will reduce the desire to loosen up and eat sweet bread.

  • for breakfast, cook the porridge in water (buckwheat, oats);
  • for lunch you can eat rice cooked with meat;
  • introduce protein and vegetable snacks to your diet;
  • gradually salt and pepper your dishes;
  • The withdrawal period from this diet lasts for about 4 weeks, so you need to be patient.

List of Japanese diet foods

As part of this type of diet, it is necessary to eat natural products with a low fat content, carbohydrates:

banned foods in the Japanese diet
  • natural grain or ground coffee (speeds up the body's metabolic processes, normalizes blood pressure);
  • white fish (only loin), because red fish are very oily;
  • green tea (natural without fruit additives);
  • fresh fruits (except bananas and grapes, which are rich in sugar). Give preference to green apples with "acidity", pears, grapefruits, cherries. You can drink cocktails or smoothies;
  • lean meat (beef);
  • tomato juice you made yourself in a blender. The stores sell a drink with a lot of salt;
  • fresh low-fat (or completely fat-free) kefir;
  • chicken or quail eggs;
    • chicken (loin), turkey;
  • vegetable oil (olive or sesame);
  • mineral water without gas;
  • vegetables (preferably Chinese cabbage, eggplant, zucchini, carrots);
  • rye bread or croutons.

Forget salt, sugar, spices (they make you eat more than you need to starve yourself), leave smoked meats, baked goods, bananas and grapes in the store.

List of prohibited foods in the Japanese diet

Diet food contains a list of foods that should not be eaten.

To reduce body weight, you must abandon the following positions:

  1. It is not recommended to add spices and herbs. Salting dishes is strictly prohibited.
  2. Do not drink alcohol while losing weight. They themselves are a high-calorie product.
  3. Eliminate flour, sweet and fatty foods from your diet.
  4. As mentioned above, avoid the two types of fruit (bananas and grapes) that are high in sugar.

Results

weight loss results in the Japanese diet

In such a short period of time (13 days), up to 15 kilos can be passed (depending on the length of the course and the initial weight). Of course, if you follow all instructions, do not substitute products, strictly follow the established daily routine.

Note that in a balanced Japanese diet for 13 days, the menu helps to improve metabolism, so that the weight loss will continue after the end. Drinking a lot of water will improve the appearance of the skin, remove the swelling.

During the diet, snacks and any deviation from the proposed menu are strictly prohibited, otherwise the result will be far from what was promised.

Contraindications

The Japanese diet is a difficult option to improve the parameters of the figure, so it is not suitable for everyone. It should be noted again that you must consult a nutritionist before starting a diet.

The following list of prohibition factors for "Japanese women" is differentiated:

  • is ​​contraindicated in pregnancy and breastfeeding;
  • teenagers (under 18), older people should not limit their diet;
  • general weakening of the immune system, colds, SARS, flu;
  • are unacceptable for people with chronic diseases (cardiovascular, intestinal, renal);
  • violation of stool, nausea;
  • postoperative (regardless of the severity of the operation);
  • mental, physical, emotional stress (for example, upcoming competitions, contests, reporting);
  • if a few days after starting the diet you feel weak, dizzy, you should refuse.

We analyzed the peculiarities of the Japanese diet for a week or more. Fresh vegetables, fruits, mainly fish, moderate oil consumption, fermented dairy products, salt rejection are the main food system. It can be assumed that this is the key to Japanese longevity and harmony.