Detailed menu for weight loss in Japan, what food to eat for weight loss in Japan, how many days to lose weight in Japan, examples of Japanese weight loss breakfast, examples of Japanese weight loss lunch, and examples of Japanese weight loss dinner.
In the spring, in offices across the country, women at lunch share secret diets that are sure to help.
The main advantage of the Japanese diet for the inhabitants of our country is its relative availability and duration. No complicated and expensive ingredients, just a two-week limit—now you're showing off jeans that weren't fastened before. But to be a good geisha, you have to follow the menu exactly.
Briefly introduce the main
The duration of the diet was 14 days. This is a low-calorie protein menu, and you can practice this kind of nutrition up to 2 times a year. The average result of the Japanese diet is a weight loss of 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, lactating women, patients with gastritis and gastric ulcer, and patients with liver, kidney and heart disease. Before starting a diet, you should consult your doctor.
Original or Guess?
There will be no exoticism - all the products allowed in the Japanese diet have long been familiar to us. This is definitely an advantage, because the risk of allergies is minimized and the ingredients needed for cooking can be bought in any supermarket.
It's not clear why this diet is called the Japanese diet. According to some sources, it was invented in a clinic in Tokyo, and according to others, the name was inspired by a simple and straightforward diet plan followed by expected inspiring results (very Japanese way: followPlay by the rules, try your best and you will be rewarded).
The Japanese diet, which is popular all over the world, is characterized by allowing food to be moderate in composition and calorie content, which also makes it related to traditional Far Eastern diets. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow her to keep relatively small amounts of carbohydrates and small portions in her daily menu.
According to Moriyama, the Japanese consume an average of 25% fewer calories than residents of any other country. For example, in Japan, it is unaccustomed to eat potato chips, chocolate, and candy, and the Japanese generally only learned about butter from Europeans in the early 20th century, and they are still skeptical. That said, choosing healthy foods in moderation is a national characteristic of Japanese culture. Although there are formal differences from the daily diet of ordinary residents of Pacific countries, the Japanese 14-day diet fully meets this requirement.
The "Samurai" Rules of the Japanese Diet
The main satiety substances in the diet are proteins obtained from eggs, chicken, beef, fish and dairy products. Carbs are found in crackers and some allowed vegetables, and fats are found in olive oil that's allowed for cooking and salad dressings, as well as meat and fish.
Vegetables and fruits are rich in fiber, and on some days the amount of fiber is not even regulated, so the stomach may function just fine. Not only will coffee and green tea energize you, but they also contain healthy antioxidants (which is why it's important to choose high-quality teas and coffees, which are always natural and free of flavors and additives).
However, such a diet still cannot be called a balanced diet, and insisting on it for more than two weeks is harmful to health. But even during those 14 days, your body may have an adverse reaction to reducing the amount of carbohydrates on the menu: In this case, you will experience body aches, weakness and headaches. Then you need to smoothly abandon the strict menu and consult a doctor.
The drinking regimen in the Japanese diet is especially important. Drinking plenty of plain, non-carbonated water at room temperature will not only help your stomach feel full, but also ensure you eliminate processed animal protein.
The main condition for the success of the Japanese diet is strict adherence to its plan. You can't confuse dates, and you can't substitute some products for other products, or even similar products at will. The only exception might be your morning coffee - which can be substituted with a cup of unsweetened green tea. It is recommended to avoid salt throughout your diet, but if this prohibition is critical to your taste buds, then try to add as little salt as possible to your food.
Eating fewer meals a day (only three meals instead of the healthier 5-6 meals) and skipping snacks can also be difficult on the Japanese diet, so be prepared for that. Eat dinner at least a few hours before bed and start the day with a glass of water on an empty stomach - this will boost your metabolism and allow you to better tolerate a lack of breakfast.
Due to the strict Japanese diet, it is highly undesirable to enter Japan from halibut. If you decide to lose weight on such a menu, prepare yourself mentally and physically at least a few days before the start of the diet, give up sweets, fast food and reduce the usual portions.
14-Day Japanese Food and Drink Shopping List
- Coffee Beans or Ground Coffee - 1 bag
- Green Tea of Your Favorite Variety (Free of Additives & Flavors) - 1 Bag
- fresh eggs - 2 dozen
- Sea fish fillet - 2 kg
- Lean beef, fillets - 1 kg
- Chicken fillets - 1 kg
- Extra Virgin Olive Oil - 500ml
- Cabbage - 2 medium forks
- Fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg total
- Fruit (except bananas and grapes) - 1 kg total
- tomato juice - 1 liter
- Kefir - 1 liter
- Lemons - 2 pcs.
hardy menu
The components of the Japanese diet are often compared to the "chemical diet" - a meal plan developed by American physician Osama Hamdiy to treat obesity in diabetic patients. Like the Hamdia diet, the Japanese diet takes advantage of the effect of drastically reducing carbohydrate intake while increasing protein. As a result, the chemical reactions of the body's metabolic processes are rebuilt, accumulated fat is burned quickly, muscles are strengthened, and new muscle formation is prevented.
In the Japanese diet, no changes are allowed in work, rest and diet. If you want to get results, you have to strictly follow the diet plan.
first day
Breakfast: coffee without sugar and milk.
Lunch: 2 boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice.
Dinner: 200 grams of boiled or fried fish.
the next day
Breakfast: a slice of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish, boiled cabbage and vegetable oil.
Dinner: 100 grams of boiled beef and a cup of yogurt.
third day
Breakfast: a slice of toaster-dried rye bread, or an unleavened biscuit with no additives, sugar-free coffee.
Lunch: any amount of zucchini or eggplant fried in vegetable oil.
Dinner: 200 grams of boiled beef without salt water, raw cabbage in vegetable oil and 2 boiled eggs.
fourth day
Breakfast: a small piece of fresh carrot and the juice of one lemon.
Lunch: 200 grams of boiled or fried fish and a glass of tomato juice.
Dinner: 200 grams of any fruit.
fifth day
Breakfast: a small piece of fresh carrot and the juice of one lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 grams of any fruit.
sixth day
Breakfast: coffee without sugar.
Lunch: Boiled chicken without salt (500g), served with fresh cabbage and carrot salad in vegetable oil.
Dinner: Fresh baby carrots and 2 hard-boiled eggs.
seventh day
Breakfast: green tea.
Lunch: 200 grams of boiled beef without salt water.
Dinner: 200 grams of fruit or 200 grams of boiled or fried fish, or 2 eggs and fresh carrots in vegetable oil, or boiled beef and 1 cup of kefir.
eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: Fresh baby carrots with vegetable oil and 2 boiled eggs.
ninth day
Breakfast: Medium sized carrots with lemon juice.
Lunch: 200 grams of boiled or fried fish and a glass of tomato juice.
Dinner: 200 grams of any fruit.
tenth day
Breakfast: coffee without sugar.
Lunch: 50 grams of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 grams of any fruit.
the eleventh day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: any amount of zucchini or eggplant fried in vegetable oil.
Dinner: 200 grams of boiled beef without salt water, 2 boiled eggs, fresh cabbage in vegetable oil.
The twelfth day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: 200g boiled or fried fresh fish with cabbage.
Dinner: 100 grams of cooked unsalted beef and a cup of kefir.
Thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice.
Dinner: 200 grams of vegetable oil to boil or fry fish.
fourteenth day
Breakfast: coffee without sugar.
Lunch: Boiled or fried fish (200 g), fresh cabbage in olive oil.
Dinner: 200 grams of boiled beef, a cup of yogurt.
This diet is believed to be one of the longest, with results lasting up to three years. But of course, if you start binge eating after the restriction is over, the dream is still out of reach.
soon does not mean good
It should be noted that there is also an opinion among experts that diets with a name usually do not work and are even harmful. Endocrinologist and nutritionist Irina Tatarnikova says weight loss should be gradual and that mainly low-calorie nutrition itself can lead to physical exhaustion and even depression. The fact is that a person begins to blame himself for his weaknesses, but in fact his diet is just unbalanced.
"Here, with a very low-calorie diet, with starvation, a person is not ready. Therefore, experts say, extreme methods work only in the initial stages, but then there is a breakdown - the weight comes back violently.
The nutritionist also clarified that, for most people, long pauses between meals, such as skipping breakfast, lead to overeating at dinner.
- Don't try to lose weight - in general, you need to forget this phrase, because try - comes from the word "torture", and lose weight - from the word "bad". Saying this doesn't mean we're primed for aggressive weight loss, the nutritionists concluded. Irina advises that by not fanatically limiting ourselves, we make ourselves healthier in the first place.