Japanese food

The Japanese weight loss diet discussed below (also often referred to simply as "Japan" by followers of various diets) is actually not directly related to the country of Japan, but is a specific dietary regimen for men and women that allows you to quickly and relatively cheaply eliminate excess body fat.Expect a weight loss of 6-8 kg after following this diet strictly for two weeks.

The Essence and Principles of Japanese Diet

The weight loss mechanism of the Japanese diet is mainly based on limiting the body's intake of food calories, especially fats, high carbohydrates and salty foods.It is for this reason that the Japanese diet can be safely classified asNo saltandproteinEating habits.In addition to the weight loss effect, the purpose of the Japanese diet is alsoDetoxNormalizes everything that happens in the body and digestive systemmetabolicIn other words, restoring proper metabolism.

You should also start such a "hard" diet after your body is initially ready, which in addition to the psychological emotions requires avoiding potentially harmful foods (sweets, fast food, bacon, pickles, etc.) during the previous week and reducing portion sizes.

variety

Today, there are three variations of the Japanese diet, which differ only in the number of days (7, 13 or 14) that this diet regimen needs to be followed, and the corresponding weight loss.

Japanese 7-day diet

When choosing this diet, the nutritious diet is only calculated for 7 days, during which 2-3 kilograms of excess weight can be lost.The recommended menu for the week is a clear and strict plan for allocating acceptable uses of food to them exclusively during the day and does not allow for any changes, either in terms of changing dishes or in rotation.It is worth noting that reviews of this Japanese diet by some nutritionists indicate that such a period of time is not enough to fully realize the effect of weight loss, since in their opinion only the body adapts to a reduced diet during the first weeks of the diet.

Japanese 14-day diet

Two weeks or 14 days of the salt-free Japanese diet is considered optimal for complete weight loss.A review of the productivity of this dietary choice provides data on the final results of strict compliance with this dietary choice, with variations in the range of -6-8 kg of body fat mass.As in the previous case, Japan's 14-day dietary menu is strictly fixed and no deviation is allowed.All recommended foods must be consumed at designated times of day and days of the week.

Japanese diet for 13 days

Japan's 13-day diet menu is an exact repeat of the above diet, except that it does not require a strict reduction of nutrients in the past 24 hours.The Japanese 13-day salt-free diet, which has almost the same weight loss reviews as its longer version, must also be kept within the framework of all previously stated rules for consuming recommended foods.

Authorized products

The foods allowed on any version of the Japanese diet are strictly limited and allow the following foods:

• Eggs and chicken tenders (poultry breasts, skinned and fat deposits removed);
• Fish fillets (preferably lean sea fish);
• lean beef;
• Rye bread (or crackers);
• some vegetables (including cabbage, zucchini, carrots, eggplant);
• unsweetened fruits (except lemons, grapes and bananas, which are mandatory);
• Olive oil (for cooking meat dishes and dressing vegetable salads);
• natural tomato juice;
• low-fat kefir;
• Real green tea (leaf) and coffee (ground or granulated);
• Gas-free mineral water or purified water.

Allow product table

	Protein, grams	Fat, grams	Carbohydrates, grams	Calories, kcal
Vegetables and leafy greens
eggplant	1.2	0.1	4.5	twenty four
squash	0.6	0.3	4.6	twenty four
cabbage	1.8	0.1	4.7	27
carrot	1.3	0.1	6.9	32
fruit
Pineapple	0.4	0.2	10.6	49
orange	0.9	0.2	8.1	36
pear	0.4	0.3	10.9	42
kiwi	1.0	0.6	10.3	48
lemon	0.9	0.1	3.0	16
Grapefruit	0.6	0.2	6.7	32
apple	0.4	0.4	9.8	47
bakery products
Rye Crackers	16.0	1.0	70.0	Chapter 336
rye bread	6.6	1.2	34.2	165
rye bread	11.0	2.7	58.0	310
dairy products
Kefir 1%	2.8	1.0	4.0	40
Meat products
beef	18.9	19.4	0.0	187
bird
chicken tenders	23.1	1.2	0.0	110
egg
egg	12.7	10.9	0.7	157
fish and seafood
blue cod	16.1	0.9	-	72
cod	17.7	0.7	-	78
hake	16.6	2.2	0.0	86
oils and fats
olive oil	0.0	99.8	0.0	898
non-alcoholic beverages
mineral water	0.0	0.0	0.0	-
coffee	0.2	0.0	0.3	2
green tea	0.0	0.0	0.0	-
Juices and preserves
tomato juice	1.1	0.2	3.8	twenty one
*Data are per 100g of product

Products that are fully or partially restricted

The list of banned foods looks even more impressive due to strict restrictions on the ingredients that are allowed to be eaten, mainly including:

• Salt and any products containing salt;
• Sugar and various candies;
• All fast food related products;
• Fats from animals, fish and poultry;
• bacon and pickles;
• All types of flour products;
• Any semi-finished and canned food;
• marinades, sauces, gravies;
• fatty dairy products;
• sweet plant nectar and preserves;
• starchy vegetables and grains;
• cheese and sausage products;
• Carbonated and alcoholic beverages.

Disable product table

	Protein, grams	Fat, grams	Carbohydrates, grams	Calories, kcal
fruit
banana	1.5	0.2	21.8	95
cherry	0.8	0.5	11.3	52
Fig	0.7	0.2	13.7	49
litchi	0.8	0.3	14.4	65
tangerine	0.8	0.2	7.5	33
persimmon	0.5	0.3	15.3	66
cherry	1.1	0.4	11.5	50
Nuts and dried fruits
raisin	2.9	0.6	66.0	264
Dried apricots	5.2	0.3	51.0	215
plum	2.3	0.7	57.5	Chapter 231
Cereals and porridge
semolina porridge	3.0	3.2	15.3	98
millet porridge	4.7	1.1	26.1	135
flour and pasta
wheat flour	9.2	1.2	74.9	Chapter 342
pasta	10.4	1.1	69.7	Chapter 337
Noodle	12.0	3.7	60.1	Chapter 322
spaghetti	10.4	1.1	71.5	Chapter 344
pasta	10.0	1.1	71.5	Chapter 344
pancakes	6.1	12.3	26.0	233
dumpling	7.6	2.3	18.7	155
pancakes	6.3	7.3	51.4	294
Sweets and snacks
jam	0.3	0.1	56.0	238
Marshmallow	0.8	0.0	78.5	304
candy	4.3	19.8	67.5	Chapter 453
jam	0.9	0.2	40.3	183
Marshmallow	0.5	0.0	80.8	310
biscuit	7.5	11.8	74.9	Chapter 417
ice cream
ice cream	3.7	6.9	22.1	189
cake
cake	4.4	23.4	45.2	407
chocolate
chocolate	5.4	35.3	56.5	Chapter 544
dairy products
Milk 4.5%	3.1	4.5	4.7	72
coconut milk	1.8	14.9	2.7	152
condensed milk	7.2	8.5	56.0	320
soy milk	3.3	1.8	5.7	54
Cream 35% (fat)	2.5	35.0	3.0	Chapter 337
Sour cream 40% (fat)	2.4	40.0	2.6	Chapter 381
Fruit yogurt 3.2%	5.0	3.2	8.5	85
Meat products
pork	16.0	21.6	0.0	Chapter 259
lard	2.4	89.0	0.0	Chapter 797
mutton	15.6	16.3	0.0	209
Bacon	23.0	45.0	0.0	500
Ham	22.6	20.9	0.0	Chapter 279
Schnitzel	16.6	20.0	11.8	Chapter 282
steak	27.8	29.6	1.7	Chapter 384
sausage
Cook sausage	13.7	22.8	0.0	260
smoked sausage	28.2	27.5	0.0	360
smoked sausage	16.2	44.6	0.0	Chapter 466
dry cured sausage	24.1	38.3	1.0	Chapter 455
smoked sausage	9.9	63.2	0.3	608
Liver sausage	14.4	28.5	2.2	Chapter 326
sausage	10.1	31.6	1.9	Chapter 332
sausage	12.3	25.3	0.0	Chapter 277
Pork Chops	10.0	33.0	0.0	Chapter 337
bird
fried chicken	26.0	12.0	0.0	210
Fried chicken liver	30.8	8.9	2.0	210
Smoked chicken wings	29.9	19.5	0.0	290
smoked chicken legs	10.0	20.0	0.0	220
roast turkey	28.0	6.0	-	165
Roast goose	22.9	58.8	-	620
alcoholic beverages
absinthe	0.0	0.0	8.8	171
Brandy	0.0	0.0	0.5	225
mead	0.0	0.0	21.3	71
whisky	0.0	0.0	0.4	235
vodka	0.0	0.0	0.1	235
gin	0.0	0.0	0.0	220
Cognac	0.0	0.0	0.1	239
liqueur	0.3	1.1	17.2	Chapter 242
beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
Sake	0.5	0.0	5.0	134
Tequila	1.4	0.3	24.0	Chapter 231
champagne	0.2	0.0	5.0	88
Juices and preserves
banana juice	0.0	0.0	12.0	48
cherry preserves	0.6	0.0	24.5	99
cherry juice	0.7	0.0	10.2	47
pomegranate juice	0.3	0.0	14.5	64
jelly	0.2	0.0	16.7	68
orange juice	0.8	0.3	8.1	36
apple nectar	0.1	0.0	10.0	41
*Data are per 100g of product

Menu example

Below is a detailed menu plan for Japanese eating that can be followed for 7-14 days.

Day 1 (eighth)

breakfast	A cup of natural coffee without any additives (cream, sugar, etc.).
Lunch	cabbage braised in olive oil; 2 boiled eggs; A glass of homemade tomato juice.
dinner	200g stewed or boiled fish fillets.

The next day (ninth day)

breakfast	A cup of natural coffee without any additives (cream, sugar, etc.); A slice of rye bread or cracker.
Lunch	cabbage braised in olive oil; 100g stewed or boiled fish fillets.
dinner	100g stewed or boiled beef; One cup of low-fat kefir.

The third (tenth) day

breakfast	A cup of natural coffee without any additives (cream, sugar, etc.); A slice of rye bread or cracker.
Lunch	Simmer eggplant/courgettes in olive oil.
dinner	Raw cabbage salad, seasoned with a little olive oil; 2 boiled eggs; 200g stewed or boiled beef.

Fourth (eleven) day

breakfast	Raw carrots (whole or grated); Freshly squeezed lemon juice.
dinner	200g stewed or boiled fish fillets; A glass of homemade tomato juice.
dinner	Any amount of your favorite unsweetened fruit.

The fifth (twelfth) day

breakfast	Raw carrots (whole or grated); Freshly squeezed lemon juice.
Lunch	200g boiled fish fillets; A glass of homemade tomato juice.
dinner	Any amount of your favorite unsweetened fruit.

The sixth (thirteenth) day

breakfast	A cup of natural coffee without any additives (cream, sugar, etc.).
Lunch	500g boiled chicken fillet; Raw carrot and cabbage salad, seasoned with a little olive oil.
dinner	2 boiled eggs; Salad of grated carrots, seasoned with a little olive oil.

Seventh (fourteenth) day

breakfast	A cup of natural green tea without any additives (cream, sugar, etc.).
Lunch	200g stewed or boiled beef.
dinner	Dinner menu any day of the week (except three days).

To clearly describe the menu of a Japanese diet, you can use a diagram of a food intake schedule designed for 7 days.

Japanese food, weight loss recipes

In the following article we will introduce several Japanese recipes that, although not included in the menu of the described diet, are useful in combating excess weight or maintaining existing weight at an appropriate level.

seafood soup

Required ingredients:

• Purified water – 1 liter;
• Broken rice grains – 1 tbsp.l.;
• Seafood cocktail (of your choice) – 200 g;
• Lean sea fish fillet – 100 g;
• medium carrot – 1;
• Green beans – 150-200 g;
• Soy sauce – 1 teaspoon;
• Vegetables - to taste;
• Pepper/Salt – Minimum amount.

Rinse the rice thoroughly (you can use Japanese noodles instead of rice if desired), bring to a boil, then add the diced fish fillets to the boiling water and cook over low heat.

Meanwhile, add seafood to frying pan and fry lightly (about 2 minutes).Chop the carrots and green beans into small pieces and add to the pot with the soy sauce, salt and pepper.After 7 minutes, add the seafood to the future soup, bring the water to a boil and turn off the heat.When serving, garnish the soup with your favorite herbs.

Shrimp rice noodles

Required ingredients:

• funchose (rice flour) – 100 g;
• Large red bell pepper – 1;
• Peeled and boiled shrimp – 250-300 g;
• Onions – 3-4;
• Coriander – 25-30 g;
• Soy sauce – 1 teaspoon;
• Garlic – 2 teeth;
• Sesame oil – 2-3 tbsp.l.;
• Curry powder – 2 teaspoons;
• Lemon juice – 2 tbsp.lake

Pour hot boiling water over the funchoza and let soak for up to 10 minutes, then drain the noodles in a colander (do not pour out the remaining water).Peel and wash the onions and peppers from their seed boxes, then cut the onions into thin half rings and the peppers into small strips.

To prepare the marinade, rinse the cilantro thoroughly and chop it into small pieces.Peel the garlic and mince it with a knife or garlic cutter.In a saucepan, combine 3 Tbsp.Lake remaining water, curry, soy sauce, 2/3 chopped cilantro, lemon juice, chopped garlic and sesame oil.Place the pan over low heat and cook the marinade for about 3 minutes, stirring occasionally.

Coarsely chop the saffron and add to the salad bowl.Add the precooked shrimp, chopped pepper, onion and remaining cilantro.Mix all ingredients thoroughly and season with marinade.

Japanese omelet

Required ingredients:

• Eggs – 4;
• Dried beef – 100 g;
• Mayonnaise – 4 tbsp.l.;
• Tomato – 1;
• Vegetable oil – 1 tbsp.l.;
• Favorite vegetables - to taste.

Wash the tomatoes and cut into round or semi-circular pieces.Thinly slice the dry beef and arrange it beautifully on the plate with the tomatoes and herbs.

Beat the eggs with a whisk, add all the mayonnaise, and continue whisking until a homogeneous liquid mass forms (the mayonnaise is salty enough for this dish, so no need to add additional salt).

Place the wok on low heat, add a little vegetable oil to the surface after it is hot (the amount of oil should be as small as possible, too much will affect the taste of the dish).

Pour a thin layer of the whipped omelette mixture into the pan (like a pancake) and immediately spread it over the entire area.Fry a thin layer of omelet lightly on one side, about 20-30 seconds, then roll it into a flat roll with a wooden spatula.Place the resulting roll on the edge of the frying pan and distribute the next omelet mixture on top of it so that a small amount flows under the first roll.After 20-30 seconds, roll the second roll toward the first roll.Repeat the same steps until all the omelette liquid is used.

Transfer the resulting omelet to a plate with meat and tomatoes, cut it into slices that suit your convenience and serve.

Japanese salad

Required ingredients:

• Eggs – 2;
• Rice – 200 g;
• Fresh tomatoes – 4;
• Parsley – 2 tbsp.l.;
• Fresh cucumbers – 2;
• Soy sauce – 2 tbsp.l.;
• Lemon – 0.5 pieces;
• Pepper/salt - just enough.

Wash cucumbers, tomatoes and parsley.Cut the tops off the tomatoes and remove the seeds with a spoon.Cut one tomato into rounds and the rest into small cubes, cut the cucumber into the same cubes.Chop the parsley, reserving a few sprigs for garnish.

Boil the rice in lightly salted water and drain in a colander.Boil the eggs, cool and peel.1.5 eggs chopped, 0.5 eggs cut into slices.

To dress the salad, mix the soy sauce with the juice of half a lemon and add pepper/salt.

Combine cooked rice, diced cucumbers, tomatoes and chopped eggs in a salad bowl.Pour the prepared dressing over the salad and toss gently.Garnish the plate with egg slices, tomato slices and parsley sprigs.

quit dieting

Of course, when following the Japanese diet (especially the variations designed for 13 and 14 days), the body gets used to the limited food supply and reestablishes its eating habits.MetabolismWork with low-calorie foods.Abruptly stopping this diet and quickly returning to the high-calorie dishes you were eating will not only negate all the positive effects of weight loss, but will also add extra pounds.Therefore, before abandoning the usual nutritious diet, it is necessary to adhere to a unique dietary menu for at least a similar period of time and gradually and carefully replenish the food ration every day.The optimal duration of discontinuing any weight loss diet is considered to be twice the duration of the diet itself or at least equal to its duration.

Contraindications

Since any temporary regimen of the Japanese diet strictly limits the food itself and its calorie content, it is not recommended when:

• Pregnant/lactation;
• ulcerativeorcorrosiveGastrointestinal pathology;
• anykidney disease/liver;
• anemicstate;
• cholelithiasis;
• infectious disease;
• severe cardiovascular disease;
• vitamin deficiency;
• diabetes;
• arterial hypertension;
• severe chronic illness;
• gout;
• in childhood and old age.

Kind tips

You should consult a nutritionist before starting to follow the rather "strict" Japanese diet, as this diet is not suitable for everyone.

When purchasing Japanese dietary products, be sure of their quality.For example, the coffee actively used in this diet must not only be natural, but also first-rate, since only such a drink contains antioxidants necessary to remove toxins from the body.

It is better to choose "homemade" beef and poultry as they are higher inMinerals,vitaminsand other useful substances, and lackhormonesandantibiotic.When the quality of sea fish cannot be doubted, it is recommended to buy fresh sea fish.Fruits and vegetables should also be fresh and environmentally friendly.

In Japanese cuisine, meat and fish dishes can in principle be prepared in any way, but it is best to avoid frying these foods.Among vegetable oils, you need to choose olive oil and use it sparingly later.

If preparing for a long-term (13 or 14 days) Japanese diet, you should consider taking additionalMineral and vitamin complex, because long-term consumption of low-calorie foods will definitely cause a lack of these necessary substances for the human body.

Japanese food, reviews and results

First, in various forums dedicated to nutrition, they discuss the clear differences between the name of this diet and its decidedly non-Oriental diet.Various versions and hypotheses have been proposed about the origins of this dietary regimen, which, however, do not bring us any closer to resolving this dissonance.Anyway, in any weight loss diet, the most important thing is not its name, but its weight loss results, and in this sense, the reviews of those who have lost weight on the Japanese diet, as well as the reviews of it by nutritionists, mostly agree with its positive reviews.

According to the majority of people who have personally experienced the effects of this diet, even following the "Japanese" variety, designed for only 7 days, shows clear positive results in the elimination of excess fat from the body, while the muscle frame remains unchanged.Importantly, many of the positive comments about the Japanese diet, along with results photos and advice, were left by people of varying starting weights.The weight change in one week of this diet program is between 3-5 kg, while the weight change when maintaining the longer version (13 and 14 days) is 5-8 kg.It is worth mentioning that the reviews on the Japanese 14-day diet and the 13-day diet are almost identical in terms of weight loss effects. The reason for the emergence of the 13-day diet is probably the desire to reduce such a strict diet for at least 24 hours.