As you know, Japanese women have always been famous for their magnificent slender figure. It is extremely rare that some of the representatives of the weaker sex of the land of the rising sun are overweight.
Rules and principles of the Japanese diet, its effectiveness.
The whole secret of the ideal figure of Japanese women lies in nutrition, or rather in the use of low-calorie foods, the absence of fast food in the diet, the abundance of sweets and bakery products.
Japanese diet, recipes, dishes., which have become interesting for most women in the world, give amazing results for those who want to lose weight.
The main benefits of the Japanese diet are:
- Its high efficiency;
- The result is saved even after completion;
- It is easily tolerated by the body, only the first two days are heavy;
- The diet is quite rigid, since the diet indicates not only the dishes, but also the size of the portion;
- Toxins and excess fluid are removed from the body;
- Positive effect on digestion;
The Japanese diet has its drawbacks:
- Due to the low calorie content, a woman can easily loosen up in the first few days;
- Requires taking additional vitamins;
- compulsory consumption of coffee;
The Japanese diet is not just for women. Men who want to deal with excess weight can also use this effective weight loss method. The technique itself has been developed over a long period of time and tested by specialists.
It was developed for 14 days because this period is enough for the restructuring of the body. To save the results for up to 3 years, it is enough to follow the basic prescriptions of nutritionists and their advice.
It is important to know that only careful observation of all prescriptions will bring the expected results. The Japanese diet, recipes, dishes, recommended foods must be followed to the smallest detail.
The main rules for applying the diet are:
- when cookingonly recommended products should be used;
- forbidden to changediet days in places - on the fifth day, you need to eat only the dishes prescribed for that day.
- I need to followby consuming large amounts of clean water;
- Strictlyit is forbidden to consume simple carbohydrates during the 14 days;
- Permissibledrink morning coffee without sugar;
- fishyou can eat not only boiled;
- Allowedconsumption of cabbage and other vegetables;
- when cookingbeef remains a priority, although skinless chicken meat is allowed;
- No restrictionson the use of cereals, in most cases rice, legumes.
The main principle of the Japanese diet is to accelerate and optimize the metabolism in the body of a person who wants to lose weight. There is nothing in common with the cuisine of the Land of the Rising Sun in this diet. It is designed for people who do not have chronic diseases and there are some contraindications when using such a diet.
Its use is prohibited:
- peoplewho have chronic diseases (diabetes, cardiovascular problems, disruptions in the functioning of the kidneys, liver, stomach);
- Pregnantand nursing;
- For female peopleduring the period of endocrine restructuring of the body, that is, during menopause and after abortion, miscarriage;
- peoplewho play sports or engage in active physical activity.
The Japanese diet has lists of allowed and forbidden foods.
The allowed fruits are:
- apples,
- pears,
- plums,
- Kiwi,
- Citrus (except lemon),
- Plum,
- Sweet cherry.
You can not eat bananas, grapes, persimmons and lemons. The use of flour dishes is strictly prohibited, with the exception of rye and bran crackers.
The list of permitted products includes:
- Fresh vegetables;
- Tomato juice;
- Unrefined vegetable oil, preferably first pressure;
- kefir or yogurt, preferably natural homemade;
- Beef, chicken, fish fillet, preferably fresh, not frozen;
- chicken or quail eggs;
- Black coffee;
- Pure loose leaf tea with no additives or flavorings;
- Still water.
Distribution of nutrients in the Japanese diet
The most high-calorie items on this diet are chicken eggs, meat, and dairy products. The carbohydrates consumed are presented in breadcrumbs, in some types of vegetables and fats, in unrefined vegetable oil. Preference in the Japanese diet is best given to olive oil, using it for dressing salads or for cooking.
The consumption of fruits and vegetables on some days is not limited. These foods are rich in fiber, which is good for your stomach and intestines.
During the diet, it is better to use still, boiled water in an amount of up to 2 liters per day. In addition, you can enjoy tea and coffee: coffee - natural instant or beans, tea - without flavorings. All of high quality. Green tea plays an important role in the Japanese diet. Contains large reserves of protein, contains antioxidants.
The Japanese diet is designed in such a way that the metabolic process is accelerated. It completely excludes the use of salt in the first days and allows its use in the last days.
It must be remembered that the Japanese diet is not balanced and its use is preferably no longer than two weeks.
sample menu
| Day | morning | Dinner | afternoon |
|---|---|---|---|
| a | Organic coffee without sugar |
|
fish in any form |
| two | Cookies and natural coffee without sugar |
|
|
| 3 | Cookies and natural coffee without sugar | Courgettes fried in oil |
|
| four | Organic coffee without sugar |
|
Fruit |
| 5 | Carrot | fish in any form | Fruit |
| 6 | Organic coffee without sugar |
|
|
| 7 | sugar free tea |
|
Any of the dinner options except Day 3 |
| eight | Organic coffee without sugar |
|
|
| 9 | Carrot |
|
fruits are different |
| ten | Organic coffee without sugar |
|
fruits are different |
| eleven | Cookies and natural coffee without sugar | Courgettes fried in oil |
|
| 12 | Cookies and natural coffee without sugar |
|
|
| 13 | Organic coffee without sugar |
|
fish in any form |
| fourteen | Sugar free coffee, you can cream |
|
|
The menu shown in the table is an example. It should be borne in mind that the Japanese diet is quite complex, therefore, following it, it is necessary to take into account the general condition of a person.
In the event that a dieter feels unwell or weak, then further weight loss is not worth it.
Japanese diet recipes
breakfast options
Option 1 -Natural coffee without sugar
Option 2 -Herbs tea
Option 3 -fresh carrot salad
Take a large carrot and rub it on a medium grater. Dress the salad with lemon juice and vegetable oil (preferably olive oil). Salting the salad or adding sugar is not necessary.
dinner options
The Japanese diet lunch involves the use of meat dishes and salads.
Option 1 -fried zucchini
We take a large fresh zucchini, cut it into small circles, it is not necessary to add salt.
Pour unrefined vegetable oil into the pan, wait for the pan to heat up. Fry the zucchini circle on both sides until golden brown.
Option 2 -Baked fish with vegetables
We cut the fish into portions, no need for salt (in the last days of the diet you can add a pinch of salt). We clean the carrots, cut them into small strips. Cut into small pieces red pepper, eggplant.
Preheat the oven to 180°. We put a portion of fish in foil, sprinkle it with lemon juice, put vegetables on top of the fish, close the foil and put it in the oven for 30 minutes.
Option 3 -chicken diet
Remove skin from chicken thigh or entire carcass. Rinse chicken meat without skin and completely pour under running water, bring to a boil. After the water with the chicken boils, the first broth should be drained. Then again pour the meat with water and bring to a boil. You need to cook the chicken until it is done. It is not necessary to add salt and spices.
dinner options
Option 1 -Cabbage salad
Divide the head of white or Beijing cabbage into two parts. Boil a part a little. Finely chop both parts and squeeze.
Dress the salad with olive or sesame oil.
Option 2 -Fruit salad
Wash and peel the apple, orange and kiwi. Cut everything into medium cubes, mix and sprinkle with lemon juice.
Option 3 -tilapia stew
Peel a portion of tilapia and rinse with water. Put a portion of fish in a deep pan and pour water up to half of the carcass. Simmer the fish over low heat, covered with a lid, for 10 minutes. Then you need to throw lavrushka and some pepper peas into the plate. It is forbidden to add salt. Replace salt with lemon juice. Then simmer the fish until done.
Japanese diet meat recipes.
Among many women, the Japanese diet has become popular, the recipes and dishes of which are distinguished from others by their low calorie content and lack of salt.
It is necessary to follow the diet completely and eat only those dishes that are provided. On certain days, during weight loss, you can eat turkey, chicken, beef. Here are some recipes that you can use these days.
turkey meatballs
It is necessary to take a turkey fillet weighing up to 250 g and twist it in a meat grinder. To minced meat, you can add chopped onion and spices to taste. It is not necessary to salt the minced meat.
In a separate saucepan, it is necessary to boil water and pour a couple of drops of vegetable oil. In the finished boiling water you need to throw small balls of minced meat and boil them for 20 minutes. Ready meatballs can be sprinkled with parsley or herbs.
Baked chicken cutlets
Take 500 g of chicken fillet and cut it into small cubes of maximum 1 cm. Mix the resulting mass with grated rosemary, carrots, onions and eggs. Make small meatballs from minced meat and place them in an aluminum pot. It is important to make such a boat so that the fillet juice does not flow down the sides of the oven.
It is better to cover the cutlets with foil and on top to avoid baking the product. Cook the dish in a preheated oven for 30 minutes.
How to cook fish. Prescriptions
In the Japanese diet, fish is a fairly common staple food. It is better to boil it or bake it in the oven, although the use of a fried product is not prohibited. The only rule when preparing a dish is the absence of salt, seasonings for fish and spices are not prohibited.
baked trout
Fresh fish must be cleaned, cut into portions, washed and dried. After the fish fillet dries a little, it must be rubbed with spices and spices. To enhance the flavor, pour lemon juice over the fish. Inside the fish, you can put greens or chopped onions.
Before placing the product in a preheated oven, it must be laid out in foil, securing its edges so that fish juice does not escape. When the oven heats up to 190 °, put the foil with the fish and cook for 30 minutes.
Cook vegetables and fruits. Prescriptions
Vegetables and fruits can be eaten independently, regardless of the quantity. In addition, they can become ingredients in simple and delicious recipes.
Baked apples
The fruit should be cut into large slices and sprinkled with cinnamon. Apples can be baked in the oven or microwave. To do this, the cut slices must be placed on a suitable plate and taken to the oven preheated to 180°. Bake the apples for 15 minutes.
Crispy Cabbage in an Egg
Cut the cauliflower into small portions and add the spices, except salt. Beat the egg in a separate bowl. Each piece of cauliflower should be dipped in an egg and fried in vegetable oil in a skillet over low heat.
Are snacks possible in the Japanese diet? What can you snack on?
Snacks during the Japanese diet are acceptable. But undesirable. With a strong feeling of hunger, it is enough to drink a glass of water, green tea or strong coffee.
Get out of the Japanese diet. dish recipes
When the Japanese diet comes to an end, it is necessary to perform another ideal way to get out of it. All measures must be followed to save the result.
It is important not to immediately switch to your usual diet, otherwise everything will end badly - you can gain not only the lost weight, but also overdo it with the correction.
The fundamental principles to get off the diet are:
- introduce productsyou need to gradually add to your usual diet, slightly increasing calories and equalizing the ratio of proteins, fats and carbohydrates;
- release periodmust be at least 14 days;
- Quantityprotein foods can not be reduced;
- dinner and lunchin the first days of departure, it is better to keep the same as with the diet, adding dishes to breakfast;
- Continuelimit your use of salt.
To expand your breakfast options, a few recipes may come in handy.
omelette with vegetables
Beat 2 eggs and add 50 g of milk to the mixture. Preheat the pan and fry a little half of the bell pepper cut into 1 cm squares in vegetable oil, pour the eggs into the pan and cover with a lid. Reduce the stove fire to a minimum. The tortilla takes 10 minutes to cook. A few minutes before the end of cooking, you need to sprinkle the omelet with finely chopped green onions and herbs.
Exit from the Japanese diet is also divided into several stages. Experts recommend introducing each high-calorie product in small quantities, giving the body time to recover. The longer you watch the output, the better and stronger the result will be.