Japanese diet

The Japanese diet for weight loss (which is often called simply "Japanese" among adherents of various diets), which will be discussed below, actually has no direct connection with the Land of the Rising Sun, but is a specific diet for men and women, which allows you to quickly and relatively cheaply rid your body of excess fat mass.The predicted weight loss for 2 weeks of strict adherence to such a diet varies between 6-8 kilograms.

The essence and principles of the Japanese diet

The mechanism of weight loss in the Japanese diet is primarily based on limiting the intake of calories from food in the human body, especially from fatty, carbohydrate-rich and salty foods.For this reason, the Japanese diet can be safely classified aswithout saltandproteinnutritional regimes.In addition to the weight loss effect, the purpose of the Japanese diet is alsodetoxificationbody and the normalization of everything that happens in his digestive systemmetabolicallytransformations, in other words – restoration of adequate metabolism.

Such a "hard" diet should also be started after the preliminary preparation of the organism, which, in addition to psychological mood, requires avoiding potentially harmful foods (sweets, fast food, dried meat, pickles, etc.) during the previous week and reducing the amount 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 adhere to this diet and, accordingly, the amount of lost kilograms of weight.

Japanese diet for 7 days

When choosing this type of diet, a nutritious diet is calculated for only 7 days, during which it is possible to get rid of 2-3 kilograms of excess weight.The recommended menu for the week is an unequivocal and strict plan for the use of acceptable foods at the time of day that is specifically determined 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 show that such a period of time is insufficient for complete weight loss effectiveness, because, in their opinion, during the first week of the diet, the body itself adapts to a reduced diet.

Japanese diet for 14 days

A salt-free Japanese diet lasting two weeks or 14 days is considered the most optimal for complete weight loss.Reviews of the productivity of this dietary option give figures for the final result of its strict adherence, which vary in 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 a certain time of day and on a certain day of the week.

Japanese diet for 13 days

The menu of the Japanese diet for 13 days completely repeats the diet described above and differs from it only in the absence of the need to adhere to a strictly reduced nutritional diet in the last 24 hours.The Japanese 13-day salt-free diet, whose reviews in terms of weight loss effectiveness are almost identical to its longer version, must also be maintained within all the aforementioned rules for taking the 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, skinned and fat deposits removed);
• fish fillet (preferably from lean sea fish);
• lean beef;
• rye bread (or crackers);
• some vegetables (including white cabbage, zucchini, carrots, eggplant);
• unsweetened fruit (with the mandatory use of lemon 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 beans);
• mineral or purified water without gas.

Table of allowed products

	Proteins, Mr	Masti, Mr	Carbohydrates, Mr	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
carrots	1.3	0.1	6.9	32
Fruit
pineapple	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
lemon	0.9	0.1	3.0	16
swept away	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 jetty	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
Soft 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 are for 100 g of product

Fully or partially restricted 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 all products containing it;
• sugar and all kinds of sweets;
• all products related to fast food;
• fatty meat of animals, fish and poultry;
• smoked meat and pickles;
• all types of flour products;
• any semi-finished products and canned food;
• marinades, sauces, dips;
• fatty dairy products;
• sweet factory nectars and compotes;
• starchy vegetables and cereals;
• cheese and sausage products;
• carbonated and alcoholic beverages.

Table of prohibited products

	Proteins, Mr	Masti, Mr	Carbohydrates, Mr	Calories, kcal
Fruit
bananas	1.5	0.2	21.8	95
cherry	0.8	0.5	11.3	52
figs	0.7	0.2	13.7	49
it looks like	0.8	0.3	14.4	65
tangerines	0.8	0.2	7.5	33
dragoon	0.5	0.3	15.3	66
cherry	1.1	0.4	11.5	50
Nuts and dried fruits
raisins	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
paste	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 products
jam	0.3	0.1	56.0	238
marshmallows	0.8	0.0	78.5	304
candies	4.3	19.8	67.5	453
jam	0.9	0.2	40.3	183
marshmallows	0.5	0.0	80.8	310
cookies	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
sour 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
grease	2.4	89.0	0.0	797
lamb	15.6	16.3	0.0	209
bacon	23.0	45.0	0.0	500
ham	22.6	20.9	0.0	279
chops	16.6	20.0	11.8	282
steak	27.8	29.6	1.7	384
Sausages
cooked 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
dried 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 thighs	10.0	20.0	0.0	220
roast turkey	28.0	6.0	-	165
roast goose	22.9	58.8	-	620
Alcoholic beverages
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
whisky	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 are for 100 g of product

Sample menu

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

The first (eighth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.).
Lunch	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 crackers.
Lunch	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.

The third (tenth) day

Breakfast	a cup of natural coffee without any additives (cream, sugar, etc.); a slice of rye bread or crackers.
Lunch	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.
Lunch	200 grams of cooked 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.).
Lunch	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.

The seventh (fourteenth) day

Breakfast	a cup of natural green tea without any additives (cream, sugar, etc.).
Lunch	200 grams of stewed or boiled beef.
Dinner	dinner menu any day of the week except 3 days.

For the clarity of the described menu of the Japanese diet, you can use a schematic photo of the schedule of food intake 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 they are not included in the menu of the described diet, can be useful in the fight against excess weight or in maintaining the existing weight at the appropriate level.

Seafood soup

Ingredients needed:

• purified water – 1 l;
• rice groats - 1 spoon.l.;
• seafood cocktail (optional) – 200 g;
• lean sea fish fillet - 100 g;
• medium carrot - 1 pc.;
• legumes - 150-200 g;
• soy sauce - 1 teaspoon;
• greens - to taste;
• pepper/salt – minimum amount.

Wash the rice well (if you wish, you can replace the rice with Japanese noodles), put it in a pot of water and let it boil a little, then add the fish fillet cut into pieces to the boiling water and cook on low heat.

Meanwhile, gently fry the seafood in a pan (about 2 minutes).Chop the carrot and green bean into small pieces and add them to the pan along with soy sauce, salt and pepper.After 7 minutes, add the seafood to the future soup, boil the water and turn off the stove.When serving, garnish the soup with your favorite herbs.

Rice noodles with shrimp

Ingredients needed:

• funchose (rice noodles) – 100 g;
• large red pepper - 1 pc.;
• peeled boiled shrimp - 250-300 g;
• onion - 3-4 pcs.;
• cilantro - 25-30 g;
• soy sauce - 1 teaspoon;
• garlic - 2 cloves;
• sesame oil – 2-3 spoons.l.;
• curry powder - 2 teaspoons;
• lemon juice – 2 tablespoons.l.

Pour hot boiled water over the funchose, let it stand for no more than 10 minutes, then drain the noodles in a colander (do not pour out the remaining water).Peel the onion and 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 washing the cilantro and chopping it into small pieces.Peel the garlic and chop it with a knife or garlic chopper.In a saucepan, mix 3 tbsp.l.water left over from funchose, curry, soy sauce, 2/3 chopped coriander, lemon juice, chopped garlic and sesame oil.Put the pot on low heat and cook the marinade for about 3 minutes, stirring occasionally.

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

Japanese omelette

Ingredients needed:

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

Wash the tomatoes and cut them into round or semi-circular pieces.Cut the dry beef into thin slices and arrange them nicely together with the tomatoes and herbs on a plate.

Beat the eggs with a whisk, add all the mayonnaise to them and continue beating until a liquid, homogeneous mass is formed (the saltiness of the mayonnaise is quite sufficient for eating and therefore there is no need to add salt).

Put the pan on a low heat, heat it and add a little vegetable oil on its surface (the amount of oil should be reduced to a minimum, because too much will spoil the taste of the dish).

Pour a thin layer of the beaten omelet mixture into the pan (as for pancakes) and immediately spread it over the entire surface.Lightly fry a thin layer of omelette on one side, for about 20-30 seconds, then twist it into a flat roll with a wooden spatula.Leave the resulting roll on the edge of the pan and spread the next omelette mixture over it so that a small amount leaks out from under the first roll.After 20-30 seconds, roll the second roll, turning it towards the first.Repeat the same process until you use up all the liquid from the omelette.

Transfer the resulting omelette rolls to a plate with meat and tomatoes, cut into slices that suit you and serve.

Japanese style salad

Ingredients needed:

• chicken eggs - 2 pcs.;
• rice - 200 g;
• fresh tomatoes - 4 pcs.;
• parsley – 2 spoons.l.;
• fresh cucumbers - 2 pcs.;
• soy sauce - 2 spoons.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 into small cubes, cut the cucumbers into the same cubes.Finely chop the parsley, leave a few sprigs for decoration.

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

To season the salad, mix soy sauce with the juice of half a lemon and add pepper/salt.

In a salad bowl, mix cooked rice, diced cucumbers, tomatoes and chopped eggs.Pour the prepared dressing over the salad and mix gently.Decorate the dish with slices of eggs, tomatoes and parsley sprigs.

Giving up the diet

Of course, while following the Japanese diet (especially its variants designed for 13 and 14 days), the human body gets used to a limited amount of food and restores itsmetabolismfor working with low-calorie food.A sudden interruption of such a diet and a quick return to previously consumed high-calorie meals can not only cancel the entire positive result of weight loss, but also increase the number of extra pounds.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 a gradual and careful daily replenishment of food meals.The optimal duration of giving up 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 regime of the Japanese diet is strictly limited in relation to the food products themselves and their calorie content, it is not recommended to practice when:

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

Tips

Before you start following a rather "strict" Japanese diet, you should consult a nutritionist, as this diet is not suitable for every person.

When you buy products for Japanese nutrition, make sure of their quality.For example, coffee that is actively used in this diet must be not only natural, but also first-class, because 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 its higher contentminerals,vitaminsand other useful substances and lack thereofhormonesandantibiotics.It is advisable to buy fresh sea fish when its quality is unquestionable.Fruits and vegetables should also be fresh and environmentally friendly.

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

In the case of preparation for long-term versions (13 or 14 days) of the Japanese diet, you should consider taking supplementscomplex of minerals and vitamins, since long-term consumption of low-calorie food will certainly create a shortage of these substances necessary for the human body.

Japanese diet, reviews and results

First of all, on various forums dedicated to dietetics, the obvious discrepancy between the name of this diet and its absolutely non-oriental diet is discussed.Different versions and assumptions about the origin of this diet have been put forward, which, however, did not bring us closer to solving this discrepancy.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, the reviews of those who lost weight on the Japanese diet, as well as the comments of nutritionists on it, most often agree with its positive assessment.

According to the majority of people who have personally experienced the effectiveness of this diet, even following the "Japanese" variant, designed for only 7 days, shows tangible positive results in terms of ridding the body of excess fat mass, while the muscular frame remains unchanged.What is important is that many positive reviews about the Japanese diet, with photos of results and recommendations, are left by people of different starting weights.The weight for one week of such a diet varies within 3-5 kilograms, and when maintaining longer versions (13 and 14 days) amounts to 5-8 kilograms.It is worth saying that reviews of the Japanese diet for 14 days and 13 days are practically 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 to at least 24 hours.