Japanese diet

The Japanese diet for weight loss (often called simply “Japanese” by supporters of various diets), which will be discussed below, actually has no direct connection with the Land of the Rising Sun, but is a specific diet for men and women that allows you to quickly and relatively inexpensively rid your body of excess fat mass.The predicted weight loss for two weeks with strict adherence to such a diet is between 6 and 8 kilograms.

The essence and principles of the Japanese diet

The weight loss mechanism in the Japanese diet is based primarily on limiting the intake of dietary calories into the human body, especially from fatty, carbohydrate-rich and salty foods.For this reason, the Japanese diet can be safely classified assalt-freeandproteinNutritional regime.In addition to the weight loss effect, this is also the purpose of the Japanese dietdetoxificationbody and normalization of all processes in its digestive systemmetabolismTransformations, in other words – restoration of adequate metabolism.

You should also start such a “hard” diet after preliminary preparation of your body, which, in addition to psychological mood, requires avoiding potentially harmful foods (sweets, fast food, smoked meats, pickles, etc.) in the previous week and reducing the portions eaten.

Varieties

Today there are three variants of the Japanese diet, which differ only in the number of days (7, 13 or 14) during which this diet must be followed and, accordingly, in the amount of kilograms of weight lost.

Japanese diet for 7 days

When choosing this type of diet, the nutritious diet is calculated for only 7 days, during which it is possible to get rid of 2-3 excess kilograms of weight.The recommended weekly menu is a clear and strict plan for the use of acceptable foods at the specifically designated time of the day and does not allow for any changes, neither in terms of the substitution of dishes nor in their rotation.It is worth noting that the reviews of some nutritionists about this version of the Japanese diet indicate that such a period is not enough for the full effectiveness of weight loss, since, in their opinion, in the first week of the diet only the body adapts to a reduced diet.

Japanese diet for 14 days

A two-week or 14-day salt-free Japanese diet is considered optimal for complete weight loss.Reviews of the productivity of this diet option provide figures for the final result of its strict adherence, which fluctuate in the range of minus 6 to 8 kilograms of body fat mass.As in the previous case, the Japanese diet menu for 14 days is strictly fixed and does not tolerate any deviations.All recommended foods must be consumed at a specified time of day and on a specific day of the week.

Japanese diet 13 days

The Japanese diet menu for 13 days exactly repeats the diet described above and differs from it only in that it is not necessary to follow a strictly nutrient-restricted diet in the last 24 hours.The Japanese 13-day salt-free diet, reviews of which are almost identical to its longer version in terms of weight loss effectiveness, must also be adhered to within the framework of all previously established rules for taking recommended foods.

Authorized Products

The permissible food set of each version of the Japanese diet is strictly limited and allows the consumption of the following foods:

• Eggs and chicken fillet (poultry breast, peeled and freed from fat deposits);
• Fish fillet (preferably from lean sea fish);
• lean beef;
• rye bread (or crackers);
• some vegetables (including cabbage, zucchini, carrots, eggplant);
• unsweetened fruits (with the obligatory use of lemons and excluding grapes and bananas);
• olive oil (for cooking meat dishes and seasoning vegetable salads);
• natural tomato juice;
• low-fat kefir;
• real green tea (leaf) and coffee (ground or grain);
• Mineral water or purified water without gas.

Table of approved products

	proteins, g	fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
aubergine	1.2	0.1	4.5	24
zucchini	0.6	0.3	4.6	24
Cabbage	1.8	0.1	4.7	27
Carrots	1.3	0.1	6.9	32
fruit
pineapple	0.4	0.2	10.6	49
Oranges	0.9	0.2	8.1	36
Pears	0.4	0.3	10.9	42
kiwi	1.0	0.6	10.3	48
Lemons	0.9	0.1	3.0	16
Grapefruit	0.6	0.2	6.7	32
Apples	0.4	0.4	9.8	47
Baked goods
Rye crackers	16.0	1.0	70.0	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 fillet	23.1	1.2	0.0	110
Eggs
chicken eggs	12.7	10.9	0.7	157
Fish and seafood
Blue whiting	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 drinks
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 compotes
Tomato juice	1.1	0.2	3.8	21
* Information refers to 100 g of product

Fully or partially limited products

Due to the strict limitation of ingredients allowed for consumption, the list of prohibited foods looks more impressive and primarily includes:

• Salt and all products containing it;
• sugar and sweets of all kinds;
• all products related to fast food;
• fatty meat of animals, fish and poultry;
• smoked meats and pickles;
• all kinds of flour products;
• all semi-finished products and canned goods;
• marinades, sauces, gravies;
• fatty dairy products;
• sweet factory nectars and compotes;
• starchy vegetables and grains;
• cheese and sausage products;
• carbonated and alcoholic drinks.

Table of prohibited products

	proteins, g	fats, g	Carbohydrates, g	Calories, kcal
fruit
Bananas	1.5	0.2	21.8	95
cherry	0.8	0.5	11.3	52
Figs	0.7	0.2	13.7	49
Lychee	0.8	0.3	14.4	65
Tangerines	0.8	0.2	7.5	33
Persimmons	0.5	0.3	15.3	66
cherry	1.1	0.4	11.5	50
Nuts and dried fruits
Raisins	2.9	0.6	66.0	264
dried apricots	5.2	0.3	51.0	215
Plums	2.3	0.7	57.5	231
Muesli 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	342
Noodles	10.4	1.1	69.7	337
Noodles	12.0	3.7	60.1	322
spaghetti	10.4	1.1	71.5	344
Noodles	10.0	1.1	71.5	344
pancake	6.1	12.3	26.0	233
dumplings	7.6	2.3	18.7	155
pancake	6.3	7.3	51.4	294
confectionery
jam	0.3	0.1	56.0	238
Marshmallows	0.8	0.0	78.5	304
sweets	4.3	19.8	67.5	453
jam	0.9	0.2	40.3	183
Marshmallow	0.5	0.0	80.8	310
Cookies	7.5	11.8	74.9	417
Ice
Ice	3.7	6.9	22.1	189
Cake
Cake	4.4	23.4	45.2	407
Chocolate
Chocolate	5.4	35.3	56.5	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	337
Sour cream 40% (fat)	2.4	40.0	2.6	381
Fruit yogurt 3.2%	5.0	3.2	8.5	85
meat products
pork	16.0	21.6	0.0	259
lard	2.4	89.0	0.0	797
lamb	15.6	16.3	0.0	209
bacon	23.0	45.0	0.0	500
Ham	22.6	20.9	0.0	279
Schnitzel	16.6	20.0	11.8	282
Beef steak	27.8	29.6	1.7	384
Sausages
Boiled 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	466
Raw sausage	24.1	38.3	1.0	455
smoked sausage	9.9	63.2	0.3	608
Liver sausage	14.4	28.5	2.2	326
Sausages	10.1	31.6	1.9	332
Sausages	12.3	25.3	0.0	277
Pork chops	10.0	33.0	0.0	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
roasted turkey	28.0	6.0	-	165
Roast goose	9/22	58.8	-	620
Alcoholic drinks
absinthe	0.0	0.0	8.8	171
brandy	0.0	0.0	0.5	225
honey wine	0.0	0.0	21.3	71
whiskey	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	242
Beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
for heaven's sake	0.5	0.0	5.0	134
tequila	1.4	0.3	24.0	231
champagne	0.2	0.0	5.0	88
Juices and compotes
Banana juice	0.0	0.0	12.0	48
Cherry compote	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
Tangerine juice	0.8	0.3	8.1	36
Apple nectar	0.1	0.0	10.0	41
* Information refers to 100 g of product

Sample menu

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

First (eighth) day

Breakfast	a cup of natural coffee without additives (cream, sugar, etc.).
Lunch	cabbage stewed in olive oil; 2 boiled chicken eggs; a glass of homemade tomato juice.
Dinner	200 grams of steamed or boiled fish fillet.

Second (ninth) day

Breakfast	a cup of natural coffee without additives (cream, sugar, etc.); a slice of rye bread or crackers.
Lunch	cabbage stewed in olive oil; 100 grams of steamed or boiled fish fillet.
Dinner	100 grams of stewed or boiled beef; a glass of low-fat kefir.

Third (tenth) day

Breakfast	a cup of natural coffee without additives (cream, sugar, etc.); a slice of rye bread or crackers.
Lunch	Eggplant/zucchini stew cooked in olive oil.
Dinner	Raw cabbage salad seasoned with a little olive oil; 2 boiled chicken eggs; 200 grams of stewed or boiled beef.

Fourth (eleventh) day

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
Dinner	200 grams of steamed or boiled fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite unsweetened fruits.

Fifth (twelfth) day

Breakfast	raw carrots (whole or grated); freshly squeezed lemon juice.
Lunch	200 grams of cooked fish fillet; a glass of homemade tomato juice.
Dinner	any number of your favorite unsweetened fruits.

Sixth (thirteenth) day

Breakfast	a cup of natural coffee without additives (cream, sugar, etc.).
Lunch	500 grams of cooked chicken fillet; Raw carrot and cabbage salad seasoned with a little olive oil.
Dinner	2 boiled chicken eggs; grated carrot salad seasoned with a little olive oil.

Seventh (fourteenth) day

Breakfast	a cup of natural green tea without additives (cream, sugar, etc.).
Lunch	200 grams of stewed or boiled beef.
Dinner	Dinner menu every day of the week except 3 days.

To clarify the described menu of the Japanese diet, you can use a schematic photo of a food intake plan designed for 7 days.

Japanese cuisine, weight loss recipes

In the following article we will consider several recipes of Japanese cuisine, which, although not included in the menu of the described diet, can be useful in the fight against extra pounds or in maintaining the existing weight at the correct level.

Seafood soup

Required ingredients:

• purified water – 1 liter;
• Rice groats – 1 tbsp.l.;
• Seafood cocktail (of your choice) – 200 g;
• lean sea fish fillet – 100 g;
• medium carrots – 1 pc.;
• green beans – 150-200 g;
• soy sauce – 1 tsp;
• greens - to taste;
• Pepper/salt – minimum amount.

Rinse the rice thoroughly (if desired, you can replace the rice with Japanese noodles), put it in a pot of water and let it boil a little.Then put the fish fillet cut into small pieces into boiling water and cook over low heat.

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

Rice noodles with shrimps

Required ingredients:

• Funchose (rice noodles) – 100 g;
• large red pepper – 1 pc.;
• peeled boiled shrimps – 250-300 g;
• Onions – 3-4 pcs.;
• coriander – 25-30 g;
• soy sauce – 1 tsp;
• Garlic – 2 teeth;
• Sesame oil – 2-3 tbsp.l.;
• Curry powder – 2 tsp;
• Lemon juice – 2 tbsp.l.

Pour hot boiling water over the funchoza, let it brew for a maximum of 10 minutes and then drain the pasta in a colander (do not pour out the remaining water).Peel the onion and pepper from the seed box, wash them and cut the onion into thin half rings and the pepper into small strips.

Prepare the marinade by rinsing the cilantro thoroughly and cutting it into small pieces.Peel the garlic and chop it with a knife or garlic cutter.Mix 3 tbsp in a saucepan.l.Remaining funchose water, curry, soy sauce, 2/3 chopped coriander, lemon juice, chopped garlic and sesame oil.Place the pot over low heat and cook the marinade for about 3 minutes, stirring occasionally.

Roughly chop the funchose and place in a salad bowl.Add pre-cooked shrimp, chopped peppers, onions and remaining cilantro.Mix all ingredients thoroughly and season with marinade.

Japanese omelet

Required ingredients:

• Chicken eggs – 4 pcs.;
• dried beef – 100 g;
• Mayonnaise – 4 tbsp.l.;
• Tomato – 1 pc.;
• Vegetable oil – 1 tbsp.l.;
• Favorite vegetables - to taste.

Wash the tomatoes and cut them into round or half-round pieces.Cut the dried meat into thin slices and arrange nicely on a plate along with the tomatoes and herbs.

Beat the eggs with a whisk, add all the mayonnaise and continue beating until a liquid, homogeneous mass is obtained (the salt content of the mayonnaise is quite enough for the dish and therefore there is no need to add additional salt).

Place the frying pan on a low heat, heat it up and add a little vegetable oil to the surface (the amount of oil should be kept to a minimum, as too much of it would ruin the taste of the dish).

Pour a thin layer of the whipped omelette mixture into the pan (like pancakes) and immediately spread it over the entire surface.Lightly fry a thin layer of omelet on one side for about 20-30 seconds and use a wooden spatula to roll it into a kind of flat roll.Leave the resulting roll on the edge of the frying pan and spread the next omelette mixture on top, so that a small amount flows under the first roll.After 20-30 seconds, roll the second roll towards the first.Repeat the same process until all the omelette liquid is used up.

Place the resulting omelet rolls on a plate with meat and tomatoes, cut into slices that suit you and serve.

Japanese style salad

Required ingredients:

• Chicken eggs – 2 pcs.;
• Rice – 200g;
• fresh tomatoes – 4 pcs.;
• Parsley – 2 tbsp.l.;
• fresh cucumbers – 2 pcs.;
• Soy sauce – 2 tbsp.l.;
• Lemon –0.5 pcs.;
• Pepper/salt - to taste.

Wash cucumbers, tomatoes and parsley.Cut off the top of the tomatoes and remove the seeds with a spoon.Cut one tomato into circles, cut the rest into small cubes, cut the cucumbers into the same cubes.Finely chop the parsley, leaving a few sprigs for decoration.

Cook the rice in lightly salted water and drain in a colander.Hard-boil chicken eggs, allow to cool and peel.Finely chop 1.5 eggs and slice 0.5 eggs.

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

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

Stop the diet

Of course, when following the Japanese diet (especially the 13 and 14 day versions), the human body gets used to the limited food supply and rebuilds itmetabolismto work with low-calorie foods.An abrupt termination of such a diet and a quick return to previously consumed high-calorie dishes can not only nullify the entire positive result of losing weight, but also increase the number of extra pounds.Therefore, before leaving the diet for the usual nutritious diet, it is necessary to adhere to a unique dietary menu for at least a similar period of time, gradually and carefully replenishing the food ration every day.The optimal duration of stopping a diet for weight loss is considered to be a period that is twice as long as the diet itself or at least as long.

Contraindications

Due to the fact that any temporary diet of the Japanese diet is strictly limited both in terms of the foods themselves and their calorie content, its use is not recommended if:

• pregnancy/breastfeeding;
• ulcerativeorerosivegastrointestinal diseases;
• anyKidney disease/liver;
• anemicStates;
• Cholelithiasis;
• infectious diseases;
• severe cardiovascular diseases;
• Hypovitaminosis;
• Diabetes mellitus;
• arterial hypertension;
• severe chronic pathologies;
• gout;
• in childhood and old age.

Tips

Before starting a rather “strict” Japanese diet, you should consult a nutritionist, as this diet is not suitable for every person.

When purchasing products for the Japanese diet, pay attention to their quality.For example, coffee, which is actively used in this diet, must be not only natural, but also premium, since only such a drink contains antioxidants necessary to remove toxins from the body.

Due to the higher content, it is better to choose “homemade” beef and poultry meatMinerals,Vitaminsand other useful substances and deficiencyHormonesandAntibiotics.It is advisable to buy fresh sea fish if its quality is beyond doubt.Fruit and vegetables should also be fresh and environmentally friendly.

As part of the Japanese diet, meat and fish dishes can in principle be prepared in any way, but it is better to avoid deep-frying these dishes.Among vegetable oils, you need to choose olive oil and use it in minimal quantities in the future.

When preparing for long-term versions (13 or 14 days) of the Japanese diet, you should consider taking additional supplementsMineral and vitamin complex, since prolonged consumption of low-calorie foods will certainly lead to a deficiency of these substances necessary for the human body.

Japanese diet, reviews and results

First of all, in various forums on dietetics, they discuss the obvious discrepancy between the name of this diet and its absolutely non-oriental diet.Different versions and assumptions have been put forward about the origin of this diet, but they have brought us no closer to resolving this dissonance.Be that as it may, with any weight loss diet, what matters is not its name, but its effectiveness in terms of weight loss.In this sense, the reviews of those who have lost weight on the Japanese diet, as well as comments from nutritionists about it, mostly agree that it is assessed positively.

According to the majority of people who have personally experienced the effectiveness of this diet, even following the “Japanese” version, designed for only 7 days, shows noticeable positive results in terms of ridding the body of excess fat mass, while maintaining muscle growth unchanged.What is important is that many positive reviews about the Japanese diet, with photos of results and recommendations, are left by people with different initial weights.The weight for a week of such a diet fluctuates between 3 and 5 kilograms, for longer versions (for 13 and 14 days) it is 5 to 8 kilograms.It is worth noting that the reviews of the Japanese 14-day diet and the 13-day diet are practically identical in terms of their effectiveness in terms of weight loss, and the reason for the appearance of the 13-day diet is most likely the desire to reduce such a strict diet for at least 24 hours.