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 get up from the table when they feel 80% full.
nutrition rules
They use the same word, gohan, to refer to 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. Usually one cold and one hot seafood platter is served at each meal. Seafood is an excellent source of nutrients.
Soy is included in many Japanese dishes. So almost all dishes, sauces and marinades contain fermented soy sauce as a seasoning. In addition, tofu, which is made from soybeans, is part of the famous miso soup. Regular tofu is very high in protein and low in calories. A piece of firm tofu has more than 50 calories and 5. 8 grams of protein.
The Japanese pride themselves on having a varied and nutritious diet. Students are encouraged to eat at least 30 meals 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 cereals, 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 do not think of cakes rich in carbohydrates. 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 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, cheese, fish and meat.
The Japanese diet for 14 days immediately won the love of many women and men. This is a strict technique for losing weight, but it is not based 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 she does not feel well, then the diet must be completed urgently.
Doctors recommend following such a diet no more than twice a year, since the metabolism can be affected.
Who is the Japanese diet for?
Both men and women who do not experience health problems and do not do hard physical labor can try the "Japanese". The diet is quite poor and does not provide the necessary amount of energy. It is also suitable for those who do not want to spend a lot of time and money looking for and buying products - you will not spend more than 3, 000 rubles, and the products are very affordable.
Mental attitude towards diet.
The diet proposed by the leading clinics in Japan for 14 days is quite harsh, 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 motivating pictures and photos. Also, prepare your body so that entering the Japanese diet does not involve much stress. Give up junk and sugary foods and gradually reduce portion sizes.
Japanese diet for 14 days.
To achieve the desired result, you must clearly follow the five basic rules of the "Japanese":
- You must eat strictly according to the menu. You cannot change the days or the meals in the places. Fresh vegetables without oil can be consumed without restrictions.
- Observe the drinking regimen. All nutritionists recommend drinking at least 2 liters of clean filtered water at room temperature, depending on your weight. You can download a special program on your phone that reminds you to drink water.
- When observing the "Japanese" it is necessary to take vitamins. Choose a complex of vitamins and minerals for hair, nails and skin and keep the tone and good mood.
- For this period, it is necessary to forget about intense physical exertion and sports training. You can perform light forms of exercise or stretching.
- The Japanese diet strictly involves three meals a day. Snacks are prohibited.
- Eliminate any spices and spices.
- Exclude alcohol.
Foods for the Japanese diet
Permitted:
- cow meat;
- chicken breast or fillet;
- Sea fish;
- coffee (preferably beans);
- classic green tea;
- vegetable oil;
- eggs;
- fresh fruits and vegetables, bananas and grapes are prohibited;
- low-fat dairy products;
- low-fat, salt-free hard cheese;
- unsalted tomato juice;
- Still water.
Menu
In the morning, be sure to drink a 250 ml cup of black or green coffee or tea, hot or cold. Sugar and milk are prohibited! You can add cardamom. It will give your drink a spicy touch. For breakfast, it is allowed to have 1 rye bread or biscuit with raisins or a plain biscuit.
Lunch (we take one 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 approaching.
- Steamed perch fillet (Monday 1 of the week)
- Cucumber and cabbage salad with a squeeze of lemon juice (Tuesday of the 1st week)
- Salad Ministry of Emergency Situations (carrots with a clove of garlic + beets) (Wednesday 1 week)
- Romaine lettuce or arugula with olive oil, boiled veal (Thursday of the 1st week)
- 3 large carrots fresh or cookedEgg White (Friday 1st)
- Zucchini slices fried in butter (Saturday 1)
- Pollock stew without oil + coleslaw with cucumbers (Sunday 1)
- Stew (onion and cabbage with a little lean meat). (Monday 2)
- Salad Brush (Beet, Carrot, Cabbage) (Tuesday 2)
- Tomato and basil salad, steamed cod loin (Wednesday 2)
- Salad with cucumbers and celery + boiled skinless chicken breast (Thursday 2)
- Seaweed, carrot and beetroot salad + pike fillet (Friday 2nd)
- On Saturday and Sunday we repeat the diet of the 1st week.
Dinner (we take one portion no more than 250-300 grams). The menu is given by day of the week. The number indicates whether the first or the
Second week of weight loss:
- Low-fat cottage cheese, 1 pear (Monday 1 of the week)
- Stewed spinach (Tuesday of the 1st week)
- "Riviera" salad (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
- Seaweed salad + apple and prunes (Thursday 1 week)
- 2 medium apples or large grapefruits (Friday 1st week)
- A glass of kefir or skimmed yogurt (Saturday 1 of the week)
- 1 egg white, 3 large carrots (Sunday 1st of the week)
- Cheesy Beet Salad (Monday 2 weeks)
- Boiled cauliflower (Tuesday 2 weeks)
- A glass of kefir, 2 eggs (Wednesday 2 weeks)
- 200 g grilled beef (Wednesday 3 weeks)
- Cooked or stewed fish (hake, haddock, cod) (Thursday of the 1st week)
- On Friday, Saturday and Sunday of the second week we eat any dinner from the first seven days.
Japanese green tea diet
This is one of the Japanese weight loss methods. 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 drink at least 1 liter per day. The tea can be drunk both hot and cold.
Classic green tea may not taste as bright, 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 scavenge 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 with relaxation and stress management. According to researchers, theanine helps reduce anxiety.
come off 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 to get out of this miracle diet. For the next two weeks, no more than 1 product may be added to each meal per day. Replace bread with healthy breads. Salt and sugar can be phased in, literally one 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 you lose a different number of kilograms. Naturally, the higher the weight, the more chances to burn more kilograms in such a short "Japanese" period of time.
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 success is guaranteed!
Contraindications
The pregnancy. It is strictly forbidden to try to stay in shape with this diet from the Land of the Rising Sun. The body rebuilds itself during pregnancy and especially needs such important vitamins as A, E. D, C B1, B6, B12. If a woman wishes to follow any diet during pregnancy, she should definitely consult her doctor. She just she can refuse fatty foods and sweets and, if possible, move more, eat often, but little by little.
lactation 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 the nursing mother and the baby (citrus fruits, certain vegetables)
This method of weight loss is prohibited for those who suffer from gastritis, ulcers, heart, liver and kidney diseases.
Hormonal changes in the body (menopause, abortion).