The Japanese enjoy one of the longest life cycles in the world, in part because their traditional diet consists of fresh, unprocessed foods. In addition, they treat food differently than from other countries. In Okinawa, for example, there is a practice of "Hara Hachi Bo" or 8/10 principle: they leave the table when they feel 80% full.
Rules of nutrition
They mean the same word, gohan, a mixture of boiled rice and flour. Food without rice is not food at all. Cooked white rice is low in calories, low in fat and surprisingly high in protein, with more than 4 grams per cup. Brown rice contains more protein than white rice and is a good source of healthy fiber for the sake of it.
Rice is the main source of carbohydrates, while fish is the main source of protein. The average Japanese consumes 154 pounds of fish a year. As a rule, one cold and one hot seafood dish is served at each meal. Seafood is an excellent source of nutrients.
Soy is included in many Japanese dishes. So almost all dishes, sauces and marinades contain fermented soy sauce as a spice. Also, tofu made from soy goes into the famous miso soup. Regular tofu is very high in protein and low in calories. A piece of solid tofu contains 50 calories and 5. 8 grams of protein.
The Japanese are proud of their varied and nutritious diet. Students are advised to eat at least 30 meals a day. Fresh fruits and vegetables, including mushrooms, bamboo twigs, mangoes and beets, are available in the markets and contribute to a varied diet.
Breakfast - in the West there is often fried food, toast and jam, sweet croissants, sweet cereals, or nothing at all! In the country of the rising sun, a typical breakfast is soup, salad or rice balls (onigiri) wrapped in seaweed tuna.
When it comes to desserts, the Japanese do not think of carbohydrate biscuit cakes. The best dessert for them is fresh fruits and berries - watermelon, persimmon, strawberries.
All this allows Japanese women to live to an average of 83 years, to stay young and thin.
What is the Japanese diet
The technique described in this article is not based on classic Japanese cuisine, which is rich in fiber and vitamins, but rather more water, tea, coffee, vegetables, cheese, fish and meat.
The Japanese diet for 14 days immediately gained the love of many women and men. This is a strict weight loss technique, but it is based not only on a low calorie menu.
"Japanese" gives excellent results - minus 7-9 kg. Because of this, the "Japanese woman" is considered extreme, as a person consumes less than 1000 kcal per day, and if you feel unwell, then you should immediately end the diet.
Doctors recommend following such a diet no more than twice a year, as metabolism may be disrupted.
Who is the Japanese diet for?
"Japanese" can be tried by both men and women who do not have health problems and are not engaged in heavy physical labor. The diet is quite poor and does not provide the necessary amount of energy. It is also suitable for those who do not want to spend a lot of time and money searching for products- You will spend no more than 3000 rubles on it, and the products are very affordable.
Mental dependence on diet
The diet offered by the leading clinics of Japan for 14 days is quite strict and it is undesirable to enter it without preparation. If you decide to lose weight this way, then mentally establish yourself - gain strength and patience, prepare motivational pictures and photos. Also prepare your body so that entering a Japanese diet is not a big stress. Avoid sugary and junk foods and gradually reduce portion sizes.
Japanese diet for 14 days
To achieve the desired result, you must clearly follow the five basic rules of "Japanese":
- You should eat strictly according to the menu. Days or places of meal can not be changed. Fresh vegetables without oil can be consumed without restrictions.
- Follow a drinking regimen. All nutritionists recommend drinking at least 2 liters of filtered clean water at room temperature, depending on weight. You can download a special program on your phone that reminds you to drink water.
- It is necessary to take vitamins while observing the "Japanese". Choose a vitamin-mineral complex for hair, nails and skin and maintain tone and good mood.
- For this period it is necessary to forget about strenuous physical activity and sports. You can do light forms of exercise or stretching.
- The Japanese diet includes three meals a day. It is forbidden to eat.
- Exclude any spices and seasonings.
- Exclude alcohol.
Food for the Japanese diet
Allowed:
- Beef;
- Chicken breast or fillet;
- Sea fish;
- Coffee (preferably cereal);
- Green Tea Classic;
- Vegetable oil;
- eggs;
- Fresh fruits and vegetables, bananas and grapes are prohibited;
- Low fat dairy products;
- Low-fat and unsalted hard cheese;
- Tomato juice without salt;
- Real water.
Menu
In the morning be sure to drink a 250 ml cup of black coffee or tea - green or black, cold or hot. Sugar and milk are forbidden! You can add cardamom. It will give your drink a spicy spice. For breakfast it is allowed to take 1 rye bread or crackers with raisins or a simple cookie.
Lunch (we take a portion of not more than 250-300 grams). The menu is given by day of the week. The number indicates the first or second week of weight loss is coming.
- Steamed perch (Monday of the week)
- Cucumber and cabbage salad with lemon juice (Tuesday of the week)
- Salad Ministry of Emergency Situations (carrot garlic clove + beetroot) (Wednesday 1 week)
- Roman lettuce or arugula with olive oil, cooked beef (Thursday of the week)
- 3 large fresh or boiled carrot egg whites (Friday 1)
- Slices of fried zucchini in butter (Saturday 1)
- Polak without stewed oil + Cabbage salad with cucumber (Week 1)
- Stew (onion and cabbage with a little lean beef). (Monday 2)
- Lettuce brush (beets, carrots, cabbage) (Tuesday 2)
- Salad with tomatoes and basil, steamed cod fillet (Wednesday 2)
- Salad with cucumber and celery + boiled chicken breast without skin (Thursday 2)
- Seafood, carrot and beet salad + peak fillet (Friday 2)
- Repeat the 1 week diet on Saturday and Sunday.
Dinner (we take a portion of not more than 250-300 grams). The menu is given by day of the week. The number indicates whether the first or
Second week of weight loss:
- Low-fat cottage cheese, 1 pear (first Monday of the week)
- Stewed Spinach (1 Week Tuesday)
- Salad "Riviera" (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
- Seafood salad + apples and plums (Thursday 1 week)
- 2 medium apples or large grapefruit (Friday 1 week)
- A glass of low-fat kefir or yogurt (Saturday 1 of the week)
- 1 egg white, 3 large carrots (1 week per week)
- Beetroot salad with cheese (Monday 2 weeks)
- Boiled cauliflower (Tuesday 2 weeks)
- A glass of kefir, 2 eggs (Wednesday 2 weeks)
- 200 g fried beef (Wednesday 3 weeks)
- Boiled or stewed fish (hack, rabbit, cod) (Thursday of the 1st week)
- On Fridays, Saturdays, and Sundays of the second week we take any supper for the first seven days.
Japanese green tea diet
This is one of the Japanese methods of weight loss. You can use the Japanese diet menu described above, just replace coffee with green tea.
Green tea is recommended to drink at least 1 liter a day in the morning, before lunch and in the evening. Tea can be drunk both hot and cold.
Classic green tea may not have such a bright taste, but it performs very important functions for the body:
- Helps speed up metabolism and faster burning of fats.
- Contains antioxidants. We all need a good daily dose of antioxidants - these are wonderful molecules that help cleanse the body. Due to the natural fermentation process, green tea is rich in natural antioxidants and flavonoids that kill free radicals.
- Green tea helps lower cholesterol and blood pressure.
- Green tea also has a calming effect. Theanine, an amino acid found in green tea leaves, helps to relax and control stress. According to researchers, theanine helps reduce anxiety.
Exit the ration
This excellent diet allows you to maintain results for a long time. But at the same time, you need to follow the principles of getting out of this miracle diet. For the next two weeks, you may not add 1 product to your daily diet. Replace bread with healthy bread. Salt and sugar can be gradually added to literally one milligram a day. Continue to adhere to a strict drinking regimen. You can enjoy dried fruit, oatmeal, solid wheat spaghetti.
results
Reviews of all the sites, blogs and forums dedicated to beauty, health and weight loss are the most enthusiastic! Depending on the initial weight and menu rigidity, weight loss is the loss of different kilograms. Naturally, the higher the weight, the greater the chance that in such a short time the "Japanese" will burn more kilograms.
This technique is also designed to gradually encourage you to review your diet in favor of healthy eating and if you continue to follow the principles of proper nutrition + some sports, then success is guaranteed!
Contraindications
Pregnancy. Attempts to keep the country of the rising sun in shape with this diet are strictly forbidden. The body recovers during pregnancy and it especially needs such important vitamins as A, E. D, C B1, B6, B12. If a woman wants to follow any diet during pregnancy, she should definitely consult a doctor. You can simply skip fatty foods and sweets and, if possible, get more exercise, eat often but slowly.
Breastfeeding period. During lactation, a woman should monitor whether the products on her table are in line with the principles of proper nutrition. Diet is undesirable during this period. In addition, many foods allowed during the "Japanese woman" can become a strong allergen for a nursing mother and baby (citrus fruits, certain vegetables).
This method of weight loss is prohibited for people suffering from gastritis, ulcers, heart disease, liver and kidney diseases.
Hormonal changes in the body (menopause, abortion).