Japanese diet

The Japanese diet is an effective way to lose weight. With the right approach, you can lose about 8 kilograms in a couple of weeks. 

Many people imagine the essence of the Japanese diet in eating seafood; however, this is a huge misconception. Its principles are consuming foods high in protein and low in carbohydrates. The diet duration is at least 7 or 14 days, depending on the goal. During this time, the body has time to rebuild and adapt to a relatively harsh regime. 

The main principle of the Japanese diet is a clear sequence. It is forbidden to replace permitted food products with analogs and increase the amount of food. The result will be influenced by a person’s general health, lifestyle, activity, and bad habits.

Features of the Japanese diet

 The diet is based on the principle of nutrition of the inhabitants of the east. The diet includes varied and low-calorie food. According to the Japanese, eating should leave a feeling of slight hunger. 

Features of the Japanese diet are based on a smooth body restructuring. Light proteins, vegetables, and fruits are taken as the basis. They do not overload the body, give a feeling of moderate satiety, and saturate the body with essential vitamins. The diet includes three meals a day, excluding any snacks. 

It is important to properly prepare the body for a new type of nutrition so as not to cause stress. A sharp rejection of sweet, salty, starchy, and fried foods is a strong blow for an unprepared person. 

Rule number 1 – gradually reduce the calorie content of food and, step by step, eliminate fried and fatty foods, alcohol, carbonated drinks, and sweet and salty. Refusal of sweet tea will already bear fruit. 

Benefits of the Japanese Diet

The advantage of the Japanese diet lies in the long-term result. If you follow the principles, you can permanently get rid of excess weight. There is no flour, fat, or sweetness on the menu, which already affects the harmony of the figure. The Japanese diet allows you to eliminate toxins and cleanse the body.

The benefits of the Japanese diet:

• It allows you to lose weight without harm to the body and not gain it immediately after stopping.

• Includes simple foods that can be bought at any store in the diet.

• There are no exotic ingredients for a high cost in the list of allowed products.

• The maximum duration of the diet is 14 days, which is less compared to other methodologies with less effectiveness and longer duration.

• Meals are only three times a day, eliminating the need to carry several containers with different foods. 

Disadvantages of the Japanese Diet

In addition to the positive aspects, the Japanese diet implies a list of disadvantages:

• Imbalance in the form of high protein, fat, and low carbohydrate content. This method of nutrition contains few vitamins. Even a two-week absence can have a detrimental effect on the skin, hair, and nails. The nervous system will react similarly to this, giving a reaction in the form of irritability and low efficiency.

• Critically low-calorie content per day. The minimum daily allowance should be about 1000-1200 kcal. By arranging a fasting regimen for the body, one can not count on the ability for strong physical exertion and sports.

• A low-calorie and low-carbohydrate diet can lead to muscle loss. Such nutrition awakens the stress hormone and increases catabolism.

• Due to the rare meal, there is a need for a snack, which is excluded during dietary nutrition. This fact can be a source of frustration.

• The diet is based on strict rules and restrictions. Only some people can adhere to the regime and not break loose at the exit. 

Allowed and prohibited foods on the Japanese diet

Traditional low-calorie foods are the basis of the Japanese diet. 

Allowed products: 

• chicken fillet; 
• beef ; 
• white fish; 
• cheese; 
• bell pepper; 
• cucumber; 
• eggs; 
• white and Beijing cabbage; 
• carrot; 
• all fruits except grapes or bananas; 
• low-fat kefir ; 
• tomato juice; 
• green tea; coffee; 
• olive or vegetable oil. 

It is not allowed to change the list or add other components. The consumption of the right foods should be at most 800 kcal per day. Salty and sweet while dieting is completely excluded from the diet. 

Prohibited products: 

• honey, sugar; 
• spices, salt; 
• alcoholic and carbonated drinks; 
• flour products; 
• sweets. 

It is worth remembering the daily norm of drinking water, which is at least 1.5 liters daily. Fluid is the basis of proper nutrition. 

Japanese diet contraindications 

Such a diet is suitable only for healthy people without obvious chronic diseases. The hard mode may not help or even worsen the situation. 

List of contraindications of the Japanese diet: 

• diseases of the stomach and intestines (gastritis, ulcers, disorders, etc.); diseases from the cardiovascular system; 
• diabetes; 
• endocrine diseases; 
• pregnancy; 
• diseases of the gallbladder and liver; 
• excess weight. 

The Japanese diet only corrects the figure. You should not expect a weight loss of 30 kilograms from this method. Obesity is a complex disease that requires an integrated approach and the supervision of a competent doctor. During a diet, a person suffering from such a disease may experience metabolic disorders and additional weight gain. 

Japanese diet menu for seven days

The 7-day diet is perfect for people with small pounds that they would like to get rid of. Weekly methodology corrects and tightens the figure. Most effectively, this method affects people who only regularly sit on various diets. The worst indicators are in people who are in search and constantly change one diet to another. 

On the eve of the diet, it is best to spend a fasting day, drink kefir or yogurt, and have dinner with boiled rice and vegetables. 

Consider in more detail the menu of the Japanese diet for seven days. 

Day 1

1. Drink a glass of warm water on an empty stomach. It awakens the body and removes toxins. 
2. After 30 minutes, you can drink coffee. 
3. Lunch – a couple of boiled eggs, cabbage salad, tomato juice with pulp 200 ml. 
4. Dinner – boiled fish. 

Day 2

1. In the morning, it consists of a cup of coffee and crackers. 
2. For lunch, eat boiled fish and cabbage salad. 
3. Dinner consists of 100 grams of boiled beef and 200 ml of kefir. 

Day 3

1. Breakfast will be the same as the previous day. 
2. For lunch, stew zucchini. 
3. Before bed, eat a couple of boiled eggs, 200 grams of beef, and cabbage salad. 

Day 4 

1. Breakfast remains the same. It is important to remember that milk, cream, and sugar should not be added to coffee. 
2. For lunch, boil carrots, and eat 15 grams of cheese and one egg. 
3. Dinner consists of 2 apples. 

Day 5 

1. On the fifth day in the morning, eat boiled carrots sprinkled with lemon juice. 
2. Lunch – tomato juice and boiled fish. 
3. Dinner – a couple of apples. 

Day 6 

1. A cup of coffee is allowed in the morning. 
2. For lunch, cook 500 grams of chicken and cabbage fat with grated carrots. 
3. Dinner – cabbage salad and a couple of boiled eggs. 

Day 7 

1. The final breakfast is a cup of green tea. 
2. There are 200 grams of boiled beef and a fruit of your choice for lunch. 
3. Dinner to choose from independently from any point, except the third. 

In a week, you can get a stable result. “Japanese” allows you to save the effect for a long time. After the diet, it is important to observe the correct way out of it and consume the daily rate of water. A successful exit will save the result and normalize the metabolism. 

Japanese diet menu for 14 days 

With the help of this menu of the Japanese diet for 14 days, you can lose up to 10 kilograms. In addition to the diet, one should remember to drink 1.5-2 liters of water daily; this helps normalize metabolism and remove toxins. 

First week 

Day 1

1. Morning – 2 soft-boiled eggs, green tea. 
2. Lunch – 200 grams of boiled chicken fillet and cabbage salad with vegetable or olive oil. 
3. Evening – low-fat yogurt, green tea. 

Day 2

1. Morning – a cup of coffee, low-fat cottage cheese. 
2. Lunch – veal stew (200 gr), grated carrot salad with olive or butter. 
3. Evening – 250 ml of kefir. 

Day 3

1. Morning – coffee, rye cracker. 
2. Lunch – cabbage salad, 200 gr boiled chicken breast. 
3. Evening – Brussels sprouts baked with green beans (250 gr). 

Day 4 

1. Morning – a cup of green tea and two soft-boiled eggs. 
2. Lunch – 200 g of stewed veal, cucumber and cabbage salad, and bell pepper. 
3. Evening – cottage cheese (200 gr). 

Day 5 

1. Morning – a glass of yogurt and a cup of green tea. 
2. Lunch – carrot salad with butter, 200 g of boiled veal. 
3. Evening – 250 ml of kefir. 

Day 6 

1. Morning – a cup of coffee, rye cracker. 
2. Lunch – 200 g of boiled sea fish, 100 g of baked Brussels sprouts with green beans. 
3. Evening – the fruit of your choice (except forbidden ones), tomato juice. 

Day 7 

1. Morning – cottage cheese (200 gr). 
2. Lunch – cabbage salad with butter, 200 g of the boiled breast. 
3. Evening – 200 gr veal stew, salad with cucumber. 

Second week 

Day 1 

1. Morning – a cup of green tea and two soft-boiled eggs. 
2. Lunch – 200 grams of stewed beef, salad with cabbage, and carrots.
3. Evening – 200 grams of boiled fish, cucumber, and bell pepper salad. 

Day 2

1. Morning – coffee, rye cracker. 
2. Lunch – cabbage salad with butter, 200 g of boiled chicken fillet. 
3. Evening – 250 ml of kefir. 

Day 3 

1. Morning – cottage cheese (200 gr). 
2. Lunch – 200 grams of boiled sea fish and 100 grams of baked Brussels sprouts with green beans. 
3. Evening – a glass of yogurt, a cup of green tea. 

Day 4 

1. Morning – a cup of green tea and two soft-boiled eggs. 
2. Lunch – carrot salad with butter, stewed veal (20 gr). 
3. Evening – tomato juice, any fruit of your choice. 

Day 5 

1. Morning – green tea, a glass of yogurt. 
2. Lunch – cabbage salad with butter, 200 g of boiled chicken fillet. 
3. Evening – carrot salad with butter, 200 grams of stewed veal. 

Day 6 

1. Morning – coffee, rye cracker. 
2. Lunch – stewed zucchini, baked or boiled fish (200 gr). 
3. Evening – kefir (250 ml). 

Day 7 

1. Morning – coffee, two soft-boiled eggs. 
2. Lunch – 100 grams of boiled beef, cabbage salad. 
3. Evening – apple, juice, and tomatoes. 

Due to small portions, the stomach decreases at the end of the diet marathon, and the body gets used to dosing food. A balanced diet after keeps the result for a long time. 

Japanese Diet Recipes 

Let’s take a closer look at simple and delicious recipes for the Japanese diet. 

Steamed fish 

Steamed fish is a wonderful diet dish. It is very easy to prepare, requiring a minimum of ingredients. 

The cooking method is very simple. You will need any sea fish. It is better to choose one in which there are few bones. Gut the fish and remove the insides; rinse thoroughly in running water and dry with a napkin. It is better to refuse salt or spices, as this is contrary to the principles of the diet. Lightly brush the fish with olive or vegetable oil and drizzle with lemon juice. Lemon slices can be placed under the gills. 

The dish can be cooked in a double boiler and the oven using foil. Cooking time is 15-25 minutes, depending on the type and size of the fish. 

Cabbage salad with carrots

Cabbage salad with carrots, with the addition of bell pepper and (or) cucumber, is an integral part of the Japanese diet. It can serve as a meal on its own or as a side dish. 

To prepare the salad, you need only two ingredients – carrots and cabbage; the rest are added as desired. Finely chop the cabbage and grind it with your hands so that it becomes softer and gives juice. Carrots are rubbed on a coarse grater and added to shredded cabbage. Mix. If too much liquid is released, then it is better to drain it. In the end, fill with any oil. 

Leaving the Japanese Diet

A smooth exit from the Japanese diet will help maintain a long-term result. At the end of the diet, you can not immediately return to the usual diet. 

The following steps will help smooth the transition: 

• breakfast in the form of oatmeal or buckwheat porridge, air omelet, and freshly squeezed juice; 
• lunch of lean meat or chicken fillet with vegetables and rice; 
• snack with kefir, cottage cheese, or yogurt; 
• dinner of baked chicken breast and kefir. 

It is important to understand that by ending the diet with a feast of goodies, you can completely cross out the result and return unwanted kilograms. The main rule of the Japanese is moderation. When leaving, you can return the usual products once per week. 

Any diet implies a temporary result. Restrictions are coming to an end – extra pounds are returning. Unlike other methodologies, the Japanese technique has a lasting effect. The condition observes eating habits and the body’s restructuring for a healthy diet.

Reviews of nutritionists about the Japanese diet

According to nutritionists, the Japanese diet is considered a heavy method of eating, as the human body finds it difficult to tolerate low levels of carbohydrates. This principle is suitable for people with good health and no obvious diseases. In addition, it is not suitable for people with high physical activity and stress. During strength training, there is a risk of dizziness and even fainting. But this power system is ideal for people leading a passive lifestyle. Mild discomfort during the first days is the norm. However, lack of strength and weakness is a sign that this diet brings great stress to the body, and it is best to abandon it. 

The correct method of losing weight includes consistency, rationality, and the right regimen. Every person is different; what may work for one person may not work for another. It all depends on the individual characteristics of the organism. Having chosen this or that diet, it is necessary to monitor your well-being and reaction to the diet strictly. 

Before you arrange a diet marathon, you must properly prepare your body and your head for the upcoming weight loss. Dreams of an ideal figure and the right attitude will help you stay strong and achieve the desired result.