The Japanese are considered one of the slimmer countries in the world. They already know a lot about a healthy simple diet, and know how to keep themselves healthy throughout their lives. The Japanese are indebted to the right approach to nutrition and dietetics.
They eat in small portions, do not recognize fatty foods common in America and Europe, and eat large amounts of low -calorie foods. Recipes for delicious and simple Japanese dishes used throughout Japanese culture are passed down from generation to generation.
How the Japanese diet works. ContraindicationsGoodness
- portions must be small;
- you should eat three times a day, avoid snacks;
- weight loss occurs within 14 days;
- the Japanese diet is considered low in calories, low in carbohydrates, protein;
- adhere to such a diet no more than 2 times a year, because it is enough to put pressure on the body;
- in 2 weeks you can lose weight 6-8 kg.
There are also some contraindications that this type of food is prohibited:
- during pregnancy and lactation;
- with digestive problems, gastritis and ulcers of the stomach and duodenum;
- with heart problems;
- with liver and kidney disease;
- if a few days after starting the diet you feel weak, dizzy, muscle aches, then it is recommended to refuse the diet;
- before starting a diet, you must consult a doctor.
If there are contraindications, the diet has several advantages:
- weight gain after a long time, if you get out of the diet properly;
- products needed for weight loss are inexpensive;
- all dishes are as simple as possible and suitable even for busy people.
Japanese dietary rules
To lose weight effectively, you must adhere to the rules made by the Japanese diet, with the help of which you can manage your weight and achieve the desired results:
- Eliminate salt in your food altogether. Do not put salt in the dishes you prepare, do not use other spices. Minimum salt consumption is allowed only if you cannot eat without salt at all.
- Portions must be very small and avoid overeating. During the diet, the stomach wall should shrink. This will make you feel less hungry.
- The protein that you will receive during the diet, you will take from chicken eggs, meat and fish, as well as from dairy products.
- You can get carbohydrates in food from fruits and vegetables. They will also supply the body with the fiber needed for normal digestion.
- And the fat is found in olive oil, which you can use in salads.
- For drinks, you need to drink enough plain clean water at room temperature. The fluid will partially fill the stomach and reduce hunger. You are also allowed to drink coffee without sugar and green tea, preferably warm.
- Cannot be replaced by replacing some products with others. This diet is very strict, so follow the recommendations very strictly. The only thing you can refuse is coffee. You can replace it with a cup of sugar -free green tea.
- The last meal must be at least a few hours before bedtime. In the morning, you should drink a glass of water on an empty stomach. Diets for lazy people have similar recommendations.
Japanese menu and diet scheme for 14 days
First day
- Breakfast: coffee without milk and sugar or a cup of green tea;
- Dinner:boiled cabbage with a little olive oil, tomato juice, two boiled eggs;
- Dinner:200 g of boiled fish.
Second day:
- Breakfast:a small slice of rye bread and a cup of coffee or tea without sugar;
- Dinner:200 g of boiled fish, boiled cabbage with olive oil;
- Dinner:100 g of boiled beef, 1 cup of low -fat kefir.
Third day:
- Breakfast:a small amount of rye bread, better dried, a cup of coffee or tea without sugar;
- Dinner:zucchini or eggplant fried in vegetable oil (any quantity);
- Dinner:200 g of boiled beef, white cabbage with a little oil, 2 boiled eggs.
Forth day:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner: 200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, except bananas and grapes.
Fifth day:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of boiled fish, a glass of tomato juice;
- Dinner:200 g of fruit, except bananas and grapes.
Sixth day:
- Breakfast:coffee or tea without sugar;
- Dinner:boiled chicken, cabbage and carrot salad with vegetable oil;
- Dinner:2 boiled eggs, small fresh carrots.
Day seven:
- Breakfast:a cup of green tea without sugar;
- Dinner:200 g of boiled beef;
- Dinner:choice of 200 g of fruit or 200 g of boiled fish or 2 boiled eggs with small fresh carrots or 200 g of boiled beef and 1 cup of low -fat kefir.
Eighth day:
- Breakfast:unsweetened coffee or green tea;
- Dinner:boiled chicken, fresh cabbage and carrot salad with vegetable oil;
- Dinner:2 boiled eggs, small radish.
Day nine:
- Breakfast:grated carrots seasoned with lemon juice;
- Dinner:200 g of fish boiled or fried in vegetable oil, 1 cup of tomato juice;
- Dinner:200 g of any fruit, except bananas and grapes.
Day ten:
- Breakfast:a cup of coffee or tea without sugar;
- Dinner:1 boiled egg, 3 small radishes, 50 g of cheese;
- Dinner:200 g of any fruit, except bananas and grapes.
Day eleven:
- Breakfast:a small slice of dry rye bread, a cup of coffee or tea without sugar;
- Dinner:zucchini or eggplant fried in vegetable oil;
- Dinner: 200 g of boiled beef, 2 boiled eggs, fresh cabbage salad with vegetable oil.
Twelfth day:
- Breakfast:a small slice of dry rye bread, a cup of coffee or tea;
- Dinner:200 g of boiled fish, fresh cabbage salad with oil;
- Dinner:100 g of boiled beef, 1 cup of low -fat kefir.
Thirteenth day:
- Breakfast:coffee or tea without sugar;
- Dinner:2 boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice;
- Dinner:200 g of fish boiled or fried in vegetable oil.
Fourteenth day:
- Breakfast:coffee or tea without sugar;
- Dinner:200 g of boiled or fried fish, fresh cabbage salad with oil;
- Dinner:200 g of boiled beef, a glass of low -fat kefir.
Reviews and results with photos
"The diet is very difficult, but very effective. In two weeks I lost 12 kg. I would not say that it was easy. It was very difficult at first, when I was just starting to adhere to the diet. For me, getting used to eating a good breakfast, difficultto limit myself to a cup of tea for breakfast. But the effort was in vain. Because I was very happy with the result. "
"I heard about a" Japanese woman "from my neighbor. She lost a lot of weight, and when I asked her how she did it, she told me about the Japanese diet. Her diet was strict, complex, portions were significantly reduced, the regular diet had completely changed. . I try Do not deviate from that. Sometimes allow myself some snacks in the form of apples. Lose 10. 5 kg. This diet is suitable for those who have developed a will. "
"Japanese food helps me get rid of a few extra pounds that bother me. They don't take away the usual dietary adjustment. Something more radical is needed. " Japanese women "is a radical change in diet, be prepared for a constant onslaught of hunger. A moment to drink more, and alsowake up late. Try to sleep 2 hours after dinner so you don't want to eat again. "