Japanese diet

The Japanese diet for weight loss (also often called simply “Japanese” among adherents of various diets), which will be discussed below, actually has no direct relation to the Land of the Rising Sun, but is a certain dietary regimen for men and women, which allows you to quickly and relatively inexpensively rid your body of excess fat mass.The predicted weight loss for 2 weeks of strictly following such a diet varies between 6-8 kilograms.

The essence and principles of the Japanese diet

The mechanism for losing weight in the Japanese diet is primarily based on limiting the intake of food calories into the human body, especially from fatty, high-carbohydrate and salty foods.It is for this reason that the Japanese diet can be safely classified assalt-freeAndproteindietary regimes.In addition to the weight loss effect, the purpose of the Japanese diet is alsodetoxificationbody and normalization of everything happening in its digestive systemmetabolictransformations, 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 the psychological mood, requires avoiding potentially harmful foods (sweets, fast food, smoked meats, pickles, etc.) during the previous week and reducing the size of consumed portions.

Varieties

Today, there are three variants of the Japanese diet, which differ only in the number of days (7, 13 or 14) during which it is necessary to follow this dietary regimen and, accordingly, the amount of lost kilograms of weight.

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 rid yourself of 2-3 excess kilograms of weight.The recommended menu for the week is an unambiguous and strict plan for the use of acceptable foods at the time of day specially allocated for them and does not allow any changes, either in terms of replacing dishes or in relation to their rotation.It is worth noting that the reviews of some nutritionists about this version of the Japanese diet indicate that such a time period is insufficient for the full effectiveness of weight loss, since, in their opinion, during the first week of the diet, only the body adjusts to a reduced diet.

Japanese diet for 14 days

A two-week or 14-day salt-free Japanese diet is considered the most optimal for complete weight loss.Reviews of the productivity of this dietary option provide figures for the final result of its strict adherence, varying within the range of minus 6-8 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 food products must be eaten at the designated time of day and on a certain 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 the absence of the need to adhere to a strictly reduced nutritional diet over the last 24 hours.The Japanese 13-day salt-free diet, reviews of which in terms of weight loss effectiveness are almost identical to its longer version, must also be maintained within the framework of all previously specified rules for taking recommended food.

Authorized Products

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

• eggs and chicken fillet (poultry breast, peeled and fatty deposits removed);
• fish fillet (preferably from lean sea fish);
• lean beef;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots, eggplant);
• unsweetened fruits (with the obligatory use of lemons and with the exception of 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 or purified water without gas.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1.2	0.1	4.5	24
zucchini	0.6	0.3	4.6	24
cabbage	1.8	0.1	4.7	27
carrot	1.3	0.1	6.9	32
Fruits
pineapples	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
pomelo	0.6	0.2	6.7	32
apples	0.4	0.4	9.8	47
Bakery products
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
* data is per 100 g of product

Fully or partially limited products

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

• salt and any products containing it;
• sugar and all kinds of sweets;
• all products related to fast food;
• fatty meat of animals, fish and poultry;
• smoked meats and pickles;
• all types of flour products;
• any semi-finished products and canned food;
• 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
Fruits
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
persimmon	0.5	0.3	15.3	66
cherries	1.1	0.4	11.5	50
Nuts and dried fruits
raisin	2.9	0.6	66.0	264
dried apricots	5.2	0.3	51.0	215
prunes	2.3	0.7	57.5	231
Cereals and porridges
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
pasta	10.4	1.1	69.7	337
noodles	12.0	3.7	60.1	322
spaghetti	10.4	1.1	71.5	344
paste	10.0	1.1	71.5	344
pancakes	6.1	12.3	26.0	233
dumplings	7.6	2.3	18.7	155
pancakes	6.3	7.3	51.4	294
Confectionery
jam	0.3	0.1	56.0	238
marshmallows	0.8	0.0	78.5	304
candies	4.3	19.8	67.5	453
confiture	0.9	0.2	40.3	183
paste	0.5	0.0	80.8	310
cookie	7.5	11.8	74.9	417
Ice cream
ice cream	3.7	6.9	22.1	189
Cakes
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
salo	2.4	89.0	0.0	797
mutton	15.6	16.3	0.0	209
bacon	23.0	45.0	0.0	500
ham	22.6	20.9	0.0	279
cutlets	16.6	20.0	11.8	282
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
dry-cured 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	22.9	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
liquor	0.3	1.1	17.2	242
beer	0.3	0.0	4.6	42
rum	0.0	0.0	0.0	220
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
* data is per 100 g of product

Example menu

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

First (eighth) day

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

Second (ninth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or cracker.
Dinner	cabbage stewed in olive oil; 100 grams of stewed 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 any additives (cream, sugar, etc.); a slice of rye bread or cracker.
Dinner	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 stewed 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.
Dinner	200 grams of boiled 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 any additives (cream, sugar, etc.).
Dinner	500 grams of boiled 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 any additives (cream, sugar, etc.).
Dinner	200 grams of stewed or boiled beef.
Dinner	dinner menu any day of the week except 3 days.

For clarity of the described menu of the Japanese diet, you can use a schematic photo of a food intake schedule designed for 7 days.

Japanese cuisine, recipes for weight loss

In the article below we will look at several recipes for 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 existing weight at the proper level.

Seafood soup

Required ingredients:

• purified water – 1 l;
• 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), place it in a pan of water and let it boil a little, then add the fish fillet cut into small pieces into boiling water and cook it over low heat.

Meanwhile, lightly fry the seafood in a frying pan (about 2 minutes).Chop 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 shrimp

Required ingredients:

• funchose (rice noodles) – 100 g;
• large red bell pepper – 1 pc.;
• peeled boiled shrimp – 250-300 g;
• onions – 3-4 pcs.;
• cilantro – 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 boiled water over the funchoza, let it steep for a maximum of 10 minutes, then drain the noodles in a colander (do not pour out the remaining water).Peel the onion and the 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 thoroughly rinsing the cilantro and chopping it into small pieces.Peel the garlic and chop it using a knife or garlic chopper.In a saucepan, mix 3 tbsp.l.water remaining from the funchose, curry, soy sauce, 2/3 chopped cilantro, lemon juice, chopped garlic and sesame oil.Place the saucepan over low heat and cook the marinade for about 3 minutes, stirring occasionally.

Coarsely chop the funchose and place it in a salad bowl.Add pre-cooked shrimp, chopped pepper, onion and remaining cilantro.Mix all ingredients thoroughly and season with marinade.

Japanese omelette

Required ingredients:

• chicken eggs – 4 pcs.;
• dried beef – 100 g;
• mayonnaise – 4 tbsp.l.;
• tomato – 1 pc.;
• vegetable oil – 1 tbsp.l.;
• favorite greens - to taste.

Wash the tomatoes and cut them into round or semicircular pieces.Cut the dried beef into thin slices and arrange beautifully along with the tomatoes and herbs on a plate.

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

Place the frying pan over low heat, heat it up and add a little vegetable oil to its surface (the amount of oil should be kept to a minimum, as too much of it will 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 area.Lightly fry a thin layer of omelette on one side, for about 20-30 seconds, and roll it into a kind of flat roll using a wooden spatula.Leave the resulting roll on the edge of the frying pan and distribute the next omelette mixture on it so that a small amount flows under the first roll.After 20-30 seconds, roll the second roll, rolling it towards the first.Repeat the same procedure until all the omelette liquid has been used.

Transfer the resulting omelette rolls to a plate with meat and tomatoes, cut them into slices convenient for you and serve.

Japanese style salad

Required ingredients:

• chicken eggs – 2 pcs.;
• rice – 200 g;
• 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 the cucumbers, tomatoes and parsley.Cut off the tops of the tomatoes and remove the seeds with a spoon.Cut one tomato into circles, and the remaining ones into small cubes, cut the cucumbers into the same cubes.Finely chop the parsley, leaving a couple of sprigs for decoration.

Boil the rice in slightly salted water and drain it in a colander.Hard-boil chicken eggs, cool them and peel them.Finely chop 1.5 eggs, and cut 0.5 eggs into slices.

To dress 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 one salad bowl.Pour the prepared dressing over the salad and toss gently.Garnish the dish with egg slices, tomato slices and parsley sprigs.

Quitting the diet

Naturally, while following the Japanese diet (especially its variants designed for 13 and 14 days), the human body gets used to the limited supply of food and rebuilds itsmetabolismto work with low-calorie foods.An abrupt cessation of such a diet and a rapid return to previously consumed high-calorie dishes can not only negate the entire positive result of losing weight, but also increase the number of extra pounds of weight.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, leaving with a gradual and careful daily replenishment of the food ration.The optimal duration of withdrawal from any diet for weight loss is considered to be a period of time that is twice as long as the diet itself or at least equal to it in duration.

Contraindications

Due to the fact that any temporary regimen of the Japanese diet is strictly limited in relation to both the food products themselves and their calorie content, it is not recommended to practice it when:

• pregnancy/lactation;
• ulcerativeorerosivegastrointestinal pathologies;
• anykidney diseases/liver;
• anemicstates;
• cholelithiasis;
• infectious diseases;
• severe cardiovascular pathologies;
• hypovitaminosis;
• diabetes mellitus;
• arterial hypertension;
• severe chronic pathologies;
• gout;
• in childhood and old age.

Adviсe

Before you begin to follow a fairly “strict” Japanese diet, you should consult with a nutritionist, since this diet is not suitable for every person.

When purchasing products for the Japanese diet, make sure of their quality.For example, coffee actively used in this diet must be not only natural, but also first-class, since only such a drink includes antioxidants necessary to remove toxins from the body.

It is better to choose “homemade” beef and poultry meat, due to their higher contentminerals,vitaminsand other useful substances, and lackhormonesAndantibiotics.It is recommended to buy fresh sea fish when its quality is beyond doubt.Fruits and vegetables should also be fresh and environmentally friendly.

Throughout the Japanese diet, meat and fish dishes can, in principle, be prepared in any way, but it is best to avoid frying these foods.From vegetable oils, you need to choose olive oil and use it in minimal quantities in the future.

In case of preparation for long-term versions (13 or 14 days) of the Japanese diet, you should consider taking additionalmineral and vitamin complex, since prolonged consumption of low-calorie foods will certainly create a deficiency of these substances necessary for the human body.

Japanese diet, reviews and results

First of all, in various forums dedicated to dietetics, they discuss the obvious discrepancy between the name of this diet and its absolutely non-Oriental diet.A variety of versions and assumptions have been put forward regarding the origin of this dietary regimen, which, however, have not brought us any closer to solving this dissonance.Be that as it may, in any diet for weight loss, the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, reviews of those who have lost weight on the Japanese diet, as well as comments on it by nutritionists, most often agree on its positive assessment.

According to the majority of people who have personally experienced the effectiveness of this diet, even following the “Japanese” variety, designed for only 7 days, shows tangible positive results in terms of ridding the body of excess fat mass, while the muscle frame remains unchanged.What is important is that many positive reviews about the Japanese diet, with photographs of results and recommendations, are left by people with different initial weights.The weight for one week of such a dietary regime varies within 3-5 kilograms, and when maintaining longer versions (for 13 and 14 days) it is 5-8 kilograms.It is worth saying that reviews of the Japanese diet for 14 days and 13 days are virtually 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.