Detailed menu for Japanese diet, Japanese diet which foods, Japanese diet for how many days, Japanese diet for breakfast, example of Japanese diet for lunch, example of Japanese diet for dinner.
In the spring, in every office in the country, women share a secret diet for lunch that is sure to help.
The main advantages of the Japanese diet for the population of our country were relative availability and duration. No complicated and expensive ingredients, just two-week restrictions - and now you're showing off in jeans that didn't fit before. But in order to become a great geisha, you must follow the menu exactly.
Briefly about the main points
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 of the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, breastfeeding women, those with gastritis and ulcers, as well as people with liver, kidney and heart diseases. Before starting a diet, you should consult your doctor.
Original or speculative?
There will be no foreignness - all products allowed in the Japanese diet have long been familiar to us. This is a definite plus, because the risk of allergies is minimal and you can buy the necessary ingredients for cooking in any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented in a clinic in Tokyo, according to others, the name was inspired by the simplicity and clarity of the diet, which subsequently gives an expected encouraging result (in a very Japanese way: behave according to 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 caloric content of permitted foods, this also makes it related to the traditional diet of the Far East. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow her to keep a relatively small amount of carbohydrates in the daily menu and small portion sizes.
According to Moriyama, the Japanese consume an average of 25% fewer calories than the population of any other country. In Japan, for example, it is not customary to eat potato chips, chocolate, sweets, and the Japanese generally only learned about butter at the beginning of the twentieth century from Europeans and still treat it with suspicion. That is, choosing healthy food in moderation is a national aspect of Japanese culture. And the Japanese diet for 14 days fully meets this requirement, despite the formal differences from the usual diet of ordinary residents of the Pacific country.
"Samurai" rules of the Japanese diet
The main satiating substance in the diet is protein obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and some of the allowed vegetables, fat is in olive oil, which is allowed to be used in cooking and salad dressing, as well as in meat and fish.
Fiber is found in abundance in vegetables and fruits, their amount is not even regulated on some days of the diet, so the stomach is likely to do its job well. Coffee and green tea not only keep you energized, but also contain healthy antioxidants (that's why it's important to choose high-quality tea and coffee, always natural, without flavorings and additives).
However, such a diet still cannot be called balanced, and following it for more than two weeks is dangerous to health. But even during these 14 days, the body can react badly to a reduction in the amount of carbohydrates on the menu: in this case, you will feel body aches, weakness and headaches. Then you need to leave the strict menu well and contact a doctor.
A drinking plan on the Japanese diet is particularly important. Drink plenty of clean, carbonated water at room temperature to not only help your stomach feel full, but also to ensure the elimination of processed animal proteins.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot confuse the days and, at will, replace some products with others, even similar ones. The only exception can be, perhaps, only morning coffee - it can be replaced with a cup of green tea without sugar. It is advisable to refuse salt during the diet, but if this prohibition is important for the taste buds, add salt to the food to a minimum.
A small amount of meals per day (only three instead of a healthier 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 bed and start the morning with a glass of water on an empty stomach - this is good for your metabolism and allows you to tolerate the lack of breakfast better.
Since the Japanese diet is strict, it is highly undesirable to enter it from the flea-flood. If you decide to lose weight on such a menu, prepare yourself psychologically and prepare your body, at least a few days before starting a diet, stop sweets, fast food and reduce the usual portion size.
14 day shopping list for Japanese diet
- Coffee beans or ground - 1 package
- Green tea of your favorite type (without additives and flavorings) - 1 packet
- 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
- Cabbage - 2 medium forks
- fresh carrots - 2-3 kg
- Zucchini, eggplant - total 1 kg
- Fruits (except bananas and grapes) - total 1 kg
- Tomato juice - 1 l
- Kefir - 1 l
- Lemons - 2 pcs.
A menu for the tough
The composition of the Japanese diet is often compared to a "chemical diet" - a food plan invented by the American doctor Osama Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet utilizes the effect of drastically reducing carbohydrate intake while increasing protein. As a result, the chemistry of the body's metabolic processes is rebuilt, accumulated fat is quickly burned, and strengthened muscles prevent new ones from forming.
On the Japanese diet, no changes in schedule and diet are allowed. If you want to get the result, you must follow the diet plan exactly.
The first day
Breakfast: coffee without sugar and milk.
Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 g boiled or fried fish.
Another day
Breakfast: a slice of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 g of boiled beef and a glass of yogurt.
The third day
Breakfast: a slice of rye bread dried in a toaster, or unleavened biscuits without additives, coffee without sugar.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
Fourth day
Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Fifth day
Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Sixth day
Breakfast: coffee without sugar.
Lunch: unsalted boiled chicken (500 g) with a salad of fresh cabbage and carrots in vegetable oil.
Dinner: small fresh carrots and 2 boiled eggs.
Seventh day
Breakfast: green tea.
Lunch: 200 g 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.
the eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.
Ninth day
Breakfast: medium carrot with lemon juice.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
tenth day
Breakfast: coffee without sugar.
Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 g 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 g boiled beef without salt, 2 boiled eggs and fresh cabbage 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 g of boiled unsalted beef and a glass of kefir.
Thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
Dinner: 200 g boiled or fried fish in vegetable oil.
the fourteenth day
Breakfast: coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g of boiled beef, a glass of yogurt.
It is believed that such a diet is one of the most long-lasting, and the results obtained from it can last up to three years. But of course, the dream becomes unfulfillable if you start eating too much after the end of the restrictions.
Fast does not mean good
It should be noted that among experts there is also an opinion that diets with a name usually do not work or even harm. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and nutrition with a calorie deficit in itself leads to breakdowns and can even cause depression. The fact is that a person begins to shame himself for weakness, but in fact his diet was simply unbalanced.
"Here, a diet with very few calories is used, starvation, which one is not ready for. Therefore, extreme methods are effective only at the initial stage, but then there will be a failure - and the weight will return with a vengeance, says the expert.
The nutritionist also explains that for most people, long breaks 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 try - from the word "torture" and lose weight - from the word "bad. "By saying this, we are not putting ourselves under positive weight loss, the nutritionist concludes. Irina advises to think that by limiting ourselves without fanaticism, we first of all make ourselves healthier.