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Japanese diet: 7 and 13 day menu

The Japanese diet can be compared to a tough exam that requires you to exercise samurai willpower to lose weight. After the passage, not only the thinness will be noticeable, but also healthier. After reading the material, you will discover a lot of new things about the "Japanese woman".

Japanese weight loss diet

the essence of the Japanese diet for weight loss

Having found extra pounds in yourself, you immediately rush to select a suitable weight loss diet. The Japanese Salt Free Diet is an effective way to lose weight.

The Japanese diet takes its name from Japanese nutritionists. It is suitable for Europeans and bears no resemblance to national Japanese cuisine. However, it allows you to develop the good eating habits inherent in the people of Japan.

The Japanese are known for their slender physique and long lifespan, largely due to the diet they eat.

Pros and Cons of the Japanese Diet

Let's take a closer look at the pros and cons of such a diet. The 13-day Japanese diet has several benefits:

  1. is ​​an effective weight loss option. According to this scheme, you can reduce body weight by 8 kilograms or more.
  2. Reducing salt intake has a positive effect: excess fluid leaves the body and swelling decreases. The cardiovascular system will gradually return to normal.
  3. There is a noticeable improvement in well-being. Reducing the amount of salty foods in the diet will help a person get rid of this bad habit.
  4. Vegetable protein allows you to stay slim, strengthen the immune system for a long time.
  5. The Japanese diet menu contains a selection of affordable products that can be purchased at any supermarket.
  6. Such a weight loss course is relevant at any time of the year.

This weight loss system is harmful for several reasons:

  1. Daily consumption of coffee can cause problems with the cardiovascular system, central nervous system and gastrointestinal tract (CNS and digestive tract).
  2. The diet is not balanced, very close to a hunger strike.
  3. Long breaks before meals can start a serious stomach upset.
  4. Many people find it difficult to get used to the diet.

The Japanese diet is one of the best known methods of rapid weight loss.

Basic rules of the Japanese diet

A number of rules for losing weight such a diet that will help you improve your figure, your physical shape:

basic rules of the Japanese diet
  • eat food strictly from a special menu;
  • think about fasting days in advance;
  • does not modify or change the order of the elements;
  • abandon sweet, salty and starchy foods (except those allowed);
  • try to drink your daily amount of pure water (1. 5 to 2 liters, depending on your weight);
  • drink green tea after any meal, as black tea is prohibited;
  • cook the vegetables in a slow cooker or bake in the oven in olive oil;
  • it is permissible to repeat a similar regimen once every six months;
  • it is necessary to take multivitamins, active supplements that will compensate for the deficiency of nutrients in the body;
  • you need to consult a specialist, because the nutritional system has side effects;
  • Psychological preparation is the key to any successful diet. Japanese is no exception;
  • before you start, gradually exclude prohibited products, especially harmful ones, from your menu;
  • original serving of vegetables and fruits will help to cope with the desire to eat a kind of "harmful", as well as improve the mood of those who lose weight.

It is necessary to strictly adhere to the menu, without changing either the order of the days or all of the products, strictly observing the cooking rules.

Preparation for the Japanese diet

We strongly recommend that you do not skip this step, as a sudden change in diet is stressful for anyone, even if you decide to try Hayley Pomeroy's gentler diet.

Here are some tips to help you rebuild your body in a new way and start losing weight:

  • exclude from the diet all kinds of "harmful" (fried, sweet, flour, sauces, semi-finished products, instant foods) a week before the start of the diet;
  • take a smaller plate - this will reduce the amount consumed by 20-25%;
  • do not binge at night, have dinner 3 hours before bedtime;
  • drink the norm of clean water (1, 5 to 2 liters per day);
  • Drink the first glass of water in small sips in the morning to activate the metabolism after sleep.

7 Day Japanese Diet Menu

A 7-day weekly Japanese salt-free diet consists of three meals a day: breakfast, lunch, and dinner. All drinks are consumed without sugar.

An example of a balanced diet for every day:

what can you eat on a Japanese diet
  1. Start your breakfast with a cup of coffee or green tea. For lunch, boil 2 eggs, chop the salad with lacquered cabbage, carrots, season with vegetable oil. Then drink 1 glass of freshly prepared tomato juice. Dinner consists of boiled fish (150-200 g), 100 grams of Chinese cabbage with the addition of a spoonful of olive oil.
  2. Start your first meal with a rye bun and coffee / tea. Lunch consists of a salad made from vegetables, baked fish (200 grams). For dinner, boil a small piece of beef (200 grams) + a glass of low-fat kefir.
  3. Unpackaged natural coffee - breakfast. Boil 1 hard-boiled egg for lunch, cut a carrot salad (small portion weighing 150 grams), season with vegetable oil. Have an apple snack at the end of the day.
  4. For breakfast, in addition to a cup of coffee, 1 toast of rye bread is allowed. The second meal consists of an egg, 3 medium carrots, 10 grams of natural low-fat cheese. In the evening, eat fruits allowed on the menu.
  5. For breakfast, grate a carrot and season it with a lemon wedge. Cook the fish fillets for lunch. Squeeze a glass of tomato juice. Dinner includes 2-3 unsweetened fruits (eg pear).
  6. Drink a cup of weak green tea early in the day. At noon, boil 300 grams of chicken breast, chop a salad of carrots and cabbage (150 grams). For dinner - 2 hard-boiled eggs, salad of grated carrots with a drop of oil.
  7. Rye croutons and a cup of tea are allowed for breakfast. Lunch consists of a small piece of boiled beef (200 grams) + an apple. Dinner - one of the suggested (no beef).

The Japanese 7-Day Diet and Menu described above does not guarantee significant weight loss. During this period, you can only remove excess water from the body.

This diet can be called salt-free precisely because you drink a lot and do not eat salty foods, the pounds are literally washed away.

Japanese diet menu for 9 days

The diet meal below is no different from the 7 day option, but adds two more days:

  1. Drink unsweetened coffee / green tea for breakfast. Second meal - 500 gr. boiled chicken, a bowl of cabbage and carrot salad. Dinner will consist of grated carrots seasoned with sesame oil.
  2. Start your day with your usual drinks. The snack consists of boiled chicken fillet (150 g), carrots and Peking salad, 2 eggs. Eat 2 fruits allowed in the evening.

Japanese 13 days a day diet menu

A few more days are added to the menu of the Japanese diet:

weight loss rules on the Japanese diet
  1. In the morning, cheer up with a cup of coffee. The lunchtime diet includes: a slice of cheese (10 grams), 1 boiled egg, a salad of grated carrot strips, cabbage. Snack on the "good" fruit for dinner.
  2. Early in the day - rye toast with green tea. For lunch, brown the zucchini in olive oil. Dinner can be two hard-boiled eggs, coleslaw seasoned with lemon wedges and butter, boiled veal (150-200 grams).
  3. Have a cup of coffee and a crouton for breakfast. The second meal is 200 grams of fish (boiled or made in a slow cooker), mixed salad. Boil a slice of beef for dinner. Go to the supermarket for some fresh kefir.
  4. After waking up - a cup of coffee. The daily diet consists of a few hard-boiled eggs, 150 gr. Coleslaw. For dinner, fry or boil 200-300 grams of fish fillets.
  5. The next day, you must select any day's menu and add 1 prohibited product. It is important to gradually exit the two-week diet and not to uncontrollably absorb previously prohibited foods.

Fish, chicken, beef, eggs, cheese, and kefir should be the staple of your menu.

If you have a sweet tooth, you can sniff vanilla during your diet. This will reduce the urge to pull away and eat a sweet bun.

  • for breakfast, cook the porridge in water (buckwheat, oatmeal);
  • for lunch you can eat boiled rice with meat;
  • introduce protein and vegetable snacks into your diet;
  • gradually salt and pepper your dishes;
  • the withdrawal period from such a diet lasts about 4 weeks, so you need to be patient.

List of Japanese diet foods

As part of this type of diet, it is necessary to consume natural products low in fats and carbohydrates:

foods prohibited in the Japanese diet
  • natural beans or ground coffee (accelerates metabolic processes in the body, normalizes blood pressure);
  • white fish (sirloin only), because the red fish is too fatty;
  • green tea (natural without fruit additives);
  • fresh fruit (except bananas and grapes, which are high in sugar). Favor green apples over acidity, pears, grapefruits, cherries. You can drink cocktails or smoothies;
  • lean meat (beef, veal);
  • tomato juice that you made yourself in a blender. The stores sell a drink with a lot of salt;
  • fresh low-fat (or completely fat-free) kefir;
  • chicken or quail eggs;
  • chicken (sirloin), turkey;
  • vegetable oil (olive or sesame);
  • still mineral water;
  • vegetables (preferably Chinese cabbage, eggplant, zucchini, carrots);
  • rye bread or croutons.

Forget about salt, sugar, condiments (they make you eat more than you need to satisfy your hunger), leave smoked meats, pastries, bananas and grapes in the store.

List of foods prohibited in the Japanese diet

Diet food contains a list of foods that should not be eaten.

To reduce body weight, you need to give up the following positions:

  1. Adding spices and herbs is not recommended. The salting of dishes is strictly prohibited.
  2. Don't drink alcohol while losing weight. They are themselves a very high calorie product.
  3. Eliminate flour, sugary and fatty foods from your diet.
  4. As stated above, avoid the two types of fruits (bananas and grapes) that are high in sugar.

Results

the results of weight loss with the Japanese diet

In such a short time (13 days), up to 15 kilograms can go (depending on the duration of the course and the initial weight). Of course, if you follow all the instructions, do not replace products, strictly follow the established daily routine.

Note that in a balanced Japanese diet for 13 days, the menu helps improve metabolism, so weight loss will continue after the end. Drinking plenty of water will improve the appearance of the skin, eliminate swelling.

It is strictly forbidden during the diet to have snacks and deviations from the proposed menu, otherwise the result will be far from the one promised.

Contraindications

The Japanese diet is a difficult option to improve the parameters of the figure, so it is not suitable for everyone. Again, it should be noted that you should consult a dietitian before dieting.

The following list of factors prohibiting "Japanese women" is distinguished:

  • is ​​contraindicated during pregnancy and lactation;
  • adolescents (under 18), the elderly should not limit their diet;
  • general weakening of the immune system, colds, SARS, flu;
  • are unacceptable for people with chronic diseases (cardiovascular, intestinal, kidney disease);
  • violation of stool, nausea;
  • postoperative period (regardless of the severity of the operation);
  • mental, physical, emotional stress (eg, upcoming competitions, contest, report submission);
  • if within a few days of starting the diet you feel faint, dizzy, you should refuse it.

We analyzed the peculiarities of the Japanese diet for a week or more. Fresh vegetables, fruits, mainly fish, moderate consumption of oil, fermented dairy products, rejection of salt are the main food system of this type. Presumably this is the key to the longevity and harmony of the Japanese.