Detailed menu of the Japanese diet, what foods are included in the Japanese diet, how many days are in the Japanese diet, example Japanese diet breakfast, example Japanese diet lunch, exampleJapanese diet dinner.
In the spring, in all the offices of the country, women lunch sharing secret diets that are sure to help.
The main advantage of the Japanese-style diet for the people of our country is its relative availability and duration. No complicated and expensive ingredients, just two weeks limited - and now you're flaunting your figure in those un-tie jeans. But to be a great geisha, you must strictly follow the menu.
Briefly about main
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 from the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, lactating women, people with inflammation and stomach ulcers, as well as people with liver, kidney and cardiovascular disorders. Before starting the diet, you should consult your doctor.
Original or speculative?
There will be no exceptions - all the products that are allowed in the Japanese diet have long been familiar to us. This is a definite plus, as the risk of allergies is minimized and the ingredients needed for cooking can be purchased in any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented at a clinic in Tokyo, according to others, the name was inspired by a simple and clear diet plan that gives such inspiring results asexpect (the Japanese way: act by 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 calorie content of foods allowed, which also makes it related to the traditional diet of Japan. Far East. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her countrymen allow her to maintain a relatively small amount of carbohydrates in her daily menu and a small portion.
According to Moriyama, the average Japanese consume 25% fewer calories than residents of any other country. For example, in Japan, people are not in the habit of eating chips, chocolate, confectionery, and the Japanese usually only learned about butter from Europeans at the beginning of the twentieth century and still have doubts about it. That is, choosing healthy foods in moderation is a hallmark of Japanese culture. And the Japanese diet for 14 days fully complies with this requirement, despite the difference in form with the usual diet of ordinary residents of the Pacific state.
"Samurai" rules of the Japanese diet
The main satiety in the diet is protein obtained from eggs, chicken, beef, fish and dairy products. Carbohydrates found in crackers and some vegetables are allowed, fats are in olive oil, are allowed in cooking and salad dressings, as well as in meat and fish.
Fiber is abundant in vegetables and fruits, the amount of which is not even adjusted for some days of the diet, so the stomach is capable of doing its job well. Coffee and green tea not only keep you energized, but they also contain healthy antioxidants (that's why it's important to choose high-quality, always natural, teas and coffees). no flavorings and additives).
However, such a diet cannot yet be called balanced, and following it for more than two weeks will be dangerous to health. But even during these 14 days, your body may not respond well to the reduction of carbohydrates in the menu: in this case, you will feel body aches, weakness and headaches. Then you need to abandon the strict menu and consult a doctor.
Diet in the Japanese diet is especially important. Drink a lot of pure, non-carbonated water at room temperature to not only help the stomach feel full, but also ensure the elimination of processed animal protein.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot confuse dates and optionally replace some products with other, even similar products. The only exception is probably just the morning coffee - it can be replaced with a cup of unsweetened green tea. Salt should be refused for the entire period of the diet, but if this prohibition is very important to your taste buds, then add salt to food to a minimum.
A small number of meals a day (just three meals instead of 5-6 healthy ones) and no snacking can also make it difficult for a 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 helps you better tolerate the lack of breakfast.
Since the Japanese diet is very strict, it is undesirable to import it from the gulf. If you decide to lose weight according to such a menu, prepare your mind and body for at least a few days before starting the diet, giving up sweets, fast food and reducing the usual portion sizes.
14 Days Japanese Diet Shopping List
- Coffee beans or ground - 1 pack
- Your favorite green tea (without additives and flavors) - 1 pack
- 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
- White cabbage - 2 medium plates
- Fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg in total
- Fruit (except bananas and grapes) - 1 kg in total
- Tomato juice - 1
- Kefir - 1 liter
- lemon - 2 pcs.
Menu for healthy people
The composition of the Japanese diet is often compared to the "chemical diet" - a meal plan invented by American doctor Osama Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet takes advantage of the effects of drastically reducing carbohydrate intake while boosting protein. As a result, the chemistry of the body's metabolic processes is rebuilt, the accumulated fat is quickly burned and the muscles are strengthened, preventing the formation of new ones.
In the Japanese diet, it is not allowed to change the schedule and diet. If you want to get results, you must strictly follow the diet schedule.
The first day
Breakfast: unsweetened coffee and milk.
Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish.
The second day
Breakfast: a slice of rye bread and unsweetened coffee.
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 toaster-dried rye bread, or an unleavened cookie without additives, unsweetened coffee.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of unsalted boiled beef, raw cabbage soaked in vegetable oil and 2 boiled eggs.
The forth day
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Thursday
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
The sixth day
Breakfast: unsweetened coffee.
Lunch: unsalted boiled chicken (500 g) with salad of fresh cabbage and carrots soaked in vegetable oil.
Dinner: small fresh carrots and 2 boiled eggs.
Saturday
Breakfast: green tea.
Lunch: 200 g of unsalted boiled beef.
Dinner: 200 g of fruit or 200 g of boiled or fried fish, or 2 eggs with fresh carrots soaked in vegetable oil, or boiled beef and 1 glass of kefir.
The eighth day
Breakfast: unsweetened coffee.
Lunch: 500 g boiled chicken without salt, carrot salad and cabbage soaked in vegetable oil.
Dinner: small fresh carrots with vegetable oil and 2 boiled eggs.
ninth day
Breakfast: medium carrots 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: unsweetened coffee.
Lunch: 50 g of cottage cheese, 3 small carrots soaked in vegetable oil and 1 hard-boiled egg.
Dinner: 200 g of any fruit.
eleventh day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled beef without salt, 2 boiled eggs and fresh cabbage soaked in vegetable oil.
Twelfth day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g of unsalted boiled beef and a glass of kefir.
thirteenth day
Breakfast: unsweetened coffee.
Lunch: 2 boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice.
Dinner: 200 g of fish boiled or fried in vegetable oil.
fourteenth day
Breakfast: unsweetened coffee.
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 longest, and the results obtained from it can last up to three years. But, of course, the dream will not be achieved if, after the expiration of the restriction, you begin to overeat.
Fast doesn't mean good
It should be noted that among experts there is also an opinion that the named diet is often ineffective or even harmful. Endocrinologist and dietitian Irina Tatarnikova says that weight loss should be gradual, and that a low-calorie diet in itself mainly leads to weakness and can even cause depression. The fact is that a person begins to scold himself for weakness, but in reality his diet is simply unbalanced.
"Here, an ultra-low calorie diet is applied, starving a person for which a person is not ready. Therefore, extreme methods are only effective in the early stages, but then there is a breakdown. try - and the weight will come back with vengeance, experts say.
The dietitian also clarified that for most people, a long pause between main meals, such as skipping breakfast, leads to overeating at dinner.
- Don't try to lose weight - in general, you need to forget this phrase, because try - slowly "torture" and lose weight - slowly "bad". The nutritionist concludes by saying this, we are not prepared for aggressive weight loss. Irina advises to think that by limiting ourselves without being too fanatical, we will first make ourselves healthier.