The Japanese diet has long proven its weight loss benefits to many people.No other diet can match its results, but it will keep every female representative beautiful and in shape for many years.
Furthermore, one of the advantages of this diet is its minimal monetary cost and product availability.This doesn’t mean the menu will only include porridge;It also includes protein and plant-based foods.
There are many varieties in the world - rice, salt-free, and complete nutritional programs are developed for each variety.
Working principle
The weight loss effects of the Japanese diet are achieved through three basic principles.They help to obtain the desired results and maintain them at a constant level over the long term:
- Use a low-calorie approach
Since very little heat enters the body, it must use its own reserves as "fuel" to effectively lose excess weight. - high protein content
This causes the body to start burning excess fat at an accelerated rate as protein processing consumes a lot of energy. - Low salt content
This helps the diet have a beneficial effect on the body - blood pressure normalizes, excess fluid is drained from the tissues, and tissue swelling is eliminated.
This way of eating is suitable for people with different configurations and pursuit of efficiency.For example, to lose 4-5 pounds of excess weight, you need to stick to your chosen type of diet for 7 days.
If you need to lose up to 10 kg, the cycle is doubled accordingly to 14 days.In some cases, the Japanese diet can be used for 1 month if there are no contraindications.
Authorized products
When creating this week's sample menu, you must strictly adhere to the list of recommended products:
Drinks:
- black coffee or coffee drinks;
- tile green tea;
- unsalted tomato juice;
- Low-fat kefir or natural yogurt.
vegetable:
- Green – cucumber, cabbage, zucchini, radish;
- Red – tomatoes, carrots.
Fish species:
- Pollock;
- haddock;
- cod;
- zander;
- Barracuda;
- trout;
- cod;
- halibut;
- Hake.
Acceptable bakery products:
- whole wheat bread;
- slice.
meat:
- chicken;
- beef.
Oil:
- vegetable;
- olives;
- corn;
- Sea buckthorn etc.
fruit:
- pear;
- apple;
- orange;
- kiwi;
- Pineapple;
- lemon;
- Pomegranate;
- Grapefruit.
Japanese 7-day diet
Many people will immediately have an association in their minds - porridge, but these are wrong associations.During the weekly diet, you need to eat a fairly varied diet every day; there is a complete list of necessary products.
It includes:
- fish and seafood,
- vegetable,
- rice flour,
- fruit,
- beans
These are directly useful products for weight loss.
Interesting!Japanese weekly menus have about 100 different products, more than three times the same menus in European countries.
7 days menu
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| on Monday | fish day During the day you need to eat fish and seafood.You can boil, steam, bake, but under no circumstances heat treat it by adding vegetable oil to a frying pan.The total daily intake is 400 grams of fish or seafood. |
| Tuesday | vegetable day Any vegetable, without restriction, can be eaten alone or in a salad, which can be seasoned with a little soy sauce, lemon juice or vegetable oil. |
| Wednesday | rice day Rice flour purifies and removes all toxins and cholesterol from the body.400 grams of water is needed to cook porridge every day. |
| Thursday | fruit day You can eat any fruit during the day except grapes and bananas.Pay special attention to apples, oranges and grapefruits. |
| Friday | bean day During the day, it is recommended to eat soybeans, black beans, peas and lentils. |
| Saturday | A day of soup It is recommended to make soup not only from seafood, but also from various vegetable puree soups, but always do not add fat to the soup. |
| Sunday | last day The menu can be made from previous days, or each meal can be divided into smaller portions of different dishes spaced 4 hours apart.For example, eat a piece of fish in the morning, porridge for lunch, and a vegetable salad in the evening. |
quit dieting
For many people, the 7 days pass quickly, but the results are visible to everyone.To maintain your weight, you need to eat right.In the coming time, you need to pay more attention to healthy eating and eliminate all fatty and salty foods from your daily diet.
Japanese diet for 13 days
This rice diet will be liked by many people because you only need to eat rice on an empty stomach in the morning and can eat a variety of foods the rest of the time.
But that doesn't mean you can overuse fatty and high-calorie foods; you also need to maintain proper nutrition throughout the day.
Advantages and Disadvantages
The 13-day rice menu can 100% release all waste and toxins in the body.This is achieved due to the action of rice, which acts on the body like a brush, cleaning the intestinal walls.
- Rice flour removes all the mucus and rotten food particles that remain on the intestinal walls.
- By eating rice without heat treatment, you can normalize the functions of the gastrointestinal tract - this will produce good weight loss results.
- Eating rice on an empty stomach in the morning, without heat treatment or adding salt, helps eliminate excess salt and water from the body.
This rice-based Japanese diet has advantages and disadvantages: in the morning, be sure to eat only rice for breakfast, and don’t forget to soak a new portion of cereal in water after eating.
Weight loss essentials list
The first thing you need to do:
- Prepare 4 containers.Tape a sign to each sign with the number written on it.
- Stock up on bottled purified water and uncooked long white rice.
- Throughout the day it is necessary not to mix up the boats.The rice will be soaked in it and ready to eat without heat treatment.
If you want to lose weight effectively, you first need to determine the portion size of rice; if you weigh less than 65 kilograms, the amount of rice is 2 tablespoons, and if you weigh more than 65 kilograms, the corresponding amount is 3 tablespoons.It is important to remember that rice should only be soaked in clean water.
13 days menu
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| 1 day | Take a container, fill it halfway with water and add the required amount of rice and soak it in the water. |
| the next day | Pour the contents of the container into the strainer, rinse the rice, and pour back with water. Take another No. 2 container, add the next portion of rice, and soak it in water like the first day. |
| The third day | Take out container 1, rinse the rice through the strainer, then put it back and fill it with new water.That's it, do the same thing with boat number 2. Also on this day, take container number 3 and pour the third and next portion of rice into it and fill it with water. |
| The fourth day | Remove container 1, place the rice in the strainer and rinse.Return the container and fill it with water.Just like that, do the same thing with boats No. 2 and No. 3. Also on this day, take out container 4 and soak the next portion of rice in water. |
| fifth day | On the morning of the fifth day, take container No. 1, drain the water, and eat rice (soaked in water for four days) on an empty stomach without adding salt. No food should be eaten within 3 hours thereafter.Starting from lunch, food can be eaten, but no salt can be added.You should also avoid salted, fatty and high-calorie foods. After emptying container #1, add new rice, fill it with water and place it behind container #4. |
| The sixth day | Remove container 2, drain off excess liquid, and serve with rice for breakfast without adding any seasoning or salt.Avoid eating for at least 3 hours. Also on the same day, you need to take out the empty container, put the next portion of rice in it, fill it with water and put it behind container number 3. |
| 7th and following days | Next, you need to empty the containers one by one every morning and put in new rice for soaking. Eat rice on an empty stomach for 13 days, that is to say, the rice diet consists of a 4-day preparation period and a 13-day diet. |
the right way out
This method of weight loss is considered very effective and works well, but upon completion you will need:
- Completely eliminate sweets from your daily menu and reduce sugar consumption;
- Adhere to proper nutrition and eat more vegetables and fruits;
- Reduce the amount of salt or substitute lemon juice entirely.
Japanese 14-day diet
This is a classic 14-day Japanese diet, with a menu that includes not only protein but plenty of plant-based foods.The product list is very diverse and can be purchased in any store.
By dieting for two weeks, you can lose 5 to 8 pounds.Your weight loss results can be further improved with the help of additional suggestions.
14 days menu
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Monday – 1 day |
|
| breakfast | Espresso drinks. |
| Lunch | 2 hard-boiled eggs with cole slaw.Wash down your lunch with tomato juice. |
| dinner | Prepare a small fish and fry it in a frying pan with a drop of vegetable oil. |
Tuesday – the next day |
|
| breakfast | 1 oatmeal cookie with strong coffee. |
| Lunch | Boiled fish with fresh vegetables. |
| dinner | Boil a small piece of lean beef and serve with kefir. |
Wednesday – Day 3 |
|
| breakfast | 1 oatmeal cookie or cracker with a coffee drink, no added sugar. |
| Lunch | Fry or steam a zucchini weighing 200 grams in a drop of oil. |
| dinner | Boil two eggs and serve with a piece of boiled beef and cabbage salad. |
Thursday – Day 4 |
|
| breakfast | Coffee drinks without any additives. |
| Lunch | Prepare carrot salad, grate on a coarse grater and season with vegetable oil.You can drink 1 raw egg. |
| dinner | Only fresh fruit. |
Friday – Day 5 |
|
| breakfast | Dress with lemon juice and prepare carrot salad. |
| Lunch | Fry or boil small fish and wash them down with tomato juice. |
| dinner | Only fruit is allowed. |
Saturday – Day 6 |
|
| breakfast | Coffee drinks without any additives. |
| Lunch | Cook the chicken fillets and prepare a fresh cabbage or carrot salad. |
| dinner | Boil 2 hard-boiled eggs and serve with a salad of grated carrots, lemon juice and vegetable oil dressing. |
Sunday – Day 7 |
|
| breakfast | A cup of green tea with no sugar or additives. |
| Lunch: | Lean beef - no more than 200 grams and some fruit. |
| dinner | Boil eggs and serve with tomatoes, cucumbers, green peppers and other vegetable salads. |
Monday - 8 days |
|
| breakfast | A strong cup of coffee without sugar. |
| Lunch | A large piece of boiled chicken and a salad of carrots and seaweed, served with a tablespoon.lake olive oil. |
| dinner | Grate the carrots with a coarse grater, add 2 chopped hard-boiled eggs and season with a little vegetable oil. |
Tuesday – Day 9 |
|
| breakfast | Prepare a salad of chopped carrots, seasoned with lemon juice. |
| Lunch | Boil 200 grams of lean fish and serve with tomato juice. |
| dinner | There are many types of fruits, but the amount eaten should not exceed 200 grams. |
Wednesday – Day 10 |
|
| breakfast | An espresso drink without any additives. |
| Lunch | You can have 3 baby carrots, fresh or steamed.Alternatively, you can have a hard-boiled egg and a piece of hard cheese for lunch. |
| dinner | fruit. |
Thursday – Day 11 |
|
| breakfast | Make a cup of coffee and drink it with a piece of rye bread. |
| Lunch | Steam zucchini or eggplant.Can be consumed in unlimited quantities. |
| dinner | Boil 200 grams of beef and serve with 2 boiled eggs and Chinese cabbage salad. |
Friday – Day 12 |
|
| breakfast | A piece of rye bread with a cup of strong coffee |
| Lunch | Small fried fish with cabbage salad, drizzled with lemon juice and olive oil. |
| dinner | Boil a small piece of beef and eat it with a cup of kefir. |
Saturday – Day 13 |
|
| breakfast | Espresso drinks. |
| Lunch | 2 hard-boiled eggs, steamed cauliflower and a cup of tomato juice. |
| dinner | Bake 200 g of lean fish in the oven. |
Sunday – Day 14 |
|
| breakfast | Brew refreshing espresso. |
| Lunch | Boil 200 grams of fish and serve with cabbage salad. |
| dinner | Boil 200 grams of beef.Wash it down with a cup of kefir. |
quit dieting
At the end of a two-week weight loss course, you need to exit the diet just as correctly as when you started.Choose only low-calorie foods, giving priority to fresh vegetables and fruits.Eliminate not only bad habits but also unhealthy foods.
Other suggestions
In order to make your weight loss effect more obvious, there are also gymnastics specially designed by Japanese doctor Fukutsuji, which can increase your weight loss effect.A Japanese doctor has written a book that has 4.5 million copies worldwide.It talks about special gymnastics done with a towel, which can not only lose excess fat, but also make your figure more prominent.
To do this you will need:
- rolled towel;
- Have 10 minutes of free time every day.
Such gymnastics can remove fat deposits from the abdomen.
Fukutsuji weight loss gymnastics
Require:
- Lie on a hard surface and place a rolled towel under your back, near your waist.
- Legs straight, shoulder width apart.In this case, big toe contact is necessary.
- Extend your arms upward with your palms facing the floor.Position them so little fingers are touching.
You need to lie in this position for 5 minutes.
Gymnastics isn't just for weight loss.For women, lying down with a rolled towel placed against your shoulder blades can help lift your breasts.If you move the roller to the area where your ribs begin, you can tighten your waist.
Contraindications
Japanese eating habits are suitable for everyone.
Due to the special characteristics of some products, they are not recommended for the following diseases:
- viral and cold infections;
- inflammatory processes in the body;
- hypertension;
- hepatitis;
- Gastrointestinal disorders;
- kidney failure;
- neuralgia;
- Genitourinary diseases, including sexually transmitted diseases;
- chronic disease;
- diabetes;
- Internet service provider.
Due to the imbalance of this diet, it is contraindicated for use by pregnant and lactating women.
Weight loss is also not recommended for people under 18 and over 55 who are experiencing excessive emotional, mental or physical stress.