The Japanese diet has long proven its effectiveness in losing weight.No other diet can compare with its results, but it allows every representative of the fairer sex to stay beautiful and stay in shape for many years.
Also, one of the advantages of the diet is its minimal monetary costs and product availability.This does not mean that the menu will only have rice porridge;also includes protein and plant foods.
There are many varieties in the world - rice, salt-free, and a whole diet plan has been developed for each.
Working principle
The weight loss effect of the Japanese diet is achieved thanks to three basic principles.They help to achieve the desired result and maintain it at a constant level for a long time:
- Low-calorie method used
Due to the small amount of calories that enter the body, it has to use its own reserves as "fuel", which leads to effective weight loss. - High protein content
This leads to the fact that the body begins to rapidly burn excess fat due to high energy consumption for protein processing. - Low salt content
This contributes to the beneficial effect of nutrition on the body - blood pressure normalizes, excess fluid is removed from tissues, and tissue swelling is eliminated.
This type of diet is suitable for people of different configurations and desires for efficiency.For example, to get rid of 4-5 extra pounds, you will have to adhere to the selected type of diet for seven days.
If you need to lose up to 10 kg, then the period is doubled accordingly, to 14 days.In some cases, the Japanese diet is allowed to be used for 1 month if there are no contraindications.
Authorized products
When creating a sample menu for the week, you must strictly adhere to the list of recommended products:
drinks:
- black coffee or coffee drink;
- tiled green tea;
- unsalted tomato juice;
- low-fat kefir or natural yogurt.
vegetables:
- green - cucumbers, cabbage, zucchini, radish;
- red - tomato, carrot.
Varieties of fish:
- pollock;
- haddock;
- white;
- Zander
- pike;
- trout;
- cod;
- Halibut;
- hake
Acceptable bakery products:
- whole grain bread;
- slices.
meat:
- chicken;
- beef.
oil:
- vegetables;
- olive;
- corn;
- sea buckthorn etc.
fruit:
- pear;
- apple;
- orange;
- kiwi;
- pineapple;
- lemon;
- pomegranate;
- grapefruit.
Japanese diet for 7 days
Many immediately have an association in their head - rice porridge, but these are wrong associations.During the weekly diet, you will need to eat a fairly varied diet each day;there is a whole table of required products.
Includes:
- fish and seafood,
- vegetables,
- rice cereal,
- fruit,
- legumes
These are directly products that are useful for weight loss.
INTERESTING!The Japanese have an approximate weekly menu of about 100 different products, which is more than three times the same menu in European countries.
Menu in 7 days
Tables
| MONDAY | Fish day You must eat fish and seafood during the day.You can cook, steam, bake, but in no case do not treat it with heat in a pan with the addition of vegetable oil.The total daily portion is 400 grams of fish or seafood. |
| TUESDAY | Vegetable Day Any vegetable without restrictions, both individually and by preparing salads from it, which you can season with a small amount of soy sauce, lemon juice or vegetable oil. |
| WEDNESDAY | Rice day Rice grains cleanse and remove all toxins and cholesterol from the body.You will need 400 grams of porridge cooked in water per day. |
| THURSDAY | Fruit day During the day you can eat any fruit except grapes and bananas.Pay special attention to apples, oranges and grapefruit. |
| FRIDAY | Bean Day During the day, it is recommended to eat soy, dark beans, peas and lentils. |
| SATURDAY | Soup day It is recommended to prepare soups not only from seafood, but also from various pureed vegetable soups, always without adding fatty broth. |
| SUNDAY | The last day It is allowed to compile a menu of one of the previous days or each meal in small portions of different dishes, with a time interval of 4 hours.For example, eat a piece of fish in the morning, rice porridge for lunch, and a vegetable salad in the evening. |
Child abandonment
For many, seven days will fly by, but the results will be visible to everyone.To maintain weight, you need the right exit from the diet.In the following period, it is necessary to pay more attention to a healthy diet, eliminating all fatty and salty foods from the daily diet.
Japanese diet for 13 days
This diet with rice will appeal to many, because you will need to eat rice only in the morning, on an empty stomach, and the rest of the time variety is allowed.
But this does not mean that you can abuse fatty and high-calorie foods;you must also maintain a proper diet during the day.
Pros and cons
The rice menu for 13 days is 100% release of all waste and toxins from the body.This is achieved thanks to the effect of rice, which acts like a brush on the body, cleaning the intestinal walls.
- Rice grains remove all the mucus and rotten food remains that remain on the walls of the intestine.
- Eating rice without heat treatment normalizes the work of the gastrointestinal tract - this will give good results in weight loss.
- Consuming rice in the morning on an empty stomach, without thermal processing and adding salt, will help expel excess salt and fluid from the body.
This type of Japanese diet based on rice has both advantages and disadvantages: in the morning, be sure to have breakfast only with rice and do not forget, after eating, to soak a new portion of cereal in water.
A list of weight loss essentials
The first thing you need to do:
- Prepare 4 containers.Attach a sign to each with a strip with a number printed on it.
- Stock up on bottled still water and long, uncooked white rice.
- During the day it is necessary not to confuse the vessels.They will soak the rice, which you will have to eat without heat treatment.
For effective weight loss, first of all, you need to determine the number of servings of rice;if you weigh less than 65 kilograms, then the amount of rice should be 2 spoons, and if you weigh more, the portion will be 3 spoons accordingly.It is important to remember that rice must be soaked only in clean water.
Menu for 13 days
Tables
| 1 DAY | Take a container, fill it halfway with water and add the required portion of rice to it and soak it in water. |
| DAY 2 | Pour the contents of the bowl into a strainer, rinse the rice, and return it with water. Take container no.2, add the next portion of rice, soak in water as on the first day. |
| DAY 3 | Take container no.1, rinse the rice using a strainer, put it back, fill with new water.That's it, do the same with pot no.2. Also on this day, take container no.3, pour the third and next portion of rice into it, fill it with water. |
| DAY 4 | Take container no.1, put the rice in a colander and rinse.Return to the container and fill with water.That's it, do the same with pots no.2 and no.3. Also on this day, take container no.4 and soak the next portion of rice in the water. |
| DAY 5 | On the morning of the fifth day, take container number 1, drain the water, eat the rice (which has been in the water for four days) on an empty stomach, without adding salt. After that, you should not eat for 3 hours.Starting from lunch, it is allowed to eat food, but without adding salt.You should also avoid acidic, fatty and high-calorie foods. After emptying container no.1, add a new portion of rice to it, fill it with water and place it behind container no.4. |
| 6. DAY | Take container no.2, drain all excess liquid and have rice for breakfast without adding spices or salt.Avoid eating for at least 3 hours. On the same day, it is necessary to take an empty container, add the next portion of rice to it, fill it with water and place it behind container no.3. |
| 7 AND THE FOLLOWING DAYS | Then, you have to empty the containers every morning, one at a time, and add new portions of rice to soak. Consume rice on an empty stomach for 13 days, that is, the rice diet will consist of 4 days of preparation and 13 days of diet. |
The right way out
This method of losing weight is considered very effective and gives good results, but after completion you will need:
- completely eliminate sweets from your usual menu and reduce sugar consumption;
- adhere to a proper diet, eat more vegetables and fruits;
- reduce the amount of salt or completely replace it with lemon juice.
Japanese diet for 14 days
This is a classic Japanese diet for 14 days, the menu of which includes not only proteins, but also a large amount of plant foods.The list of products is very diverse, and they can be bought in any store.
By following the diet for two weeks, you can get rid of 5 to 8 extra pounds.It is possible to further increase your weight loss results with the help of additional recommendations.
Menu for 14 days
Tables
Monday – 1 DAY |
|
| BREAKFAST | A strong coffee drink. |
| LUNCH | 2 boiled eggs with coleslaw.Wash down your lunch with tomato juice. |
| DINNER | Prepare a small fish by frying it in a pan with a drop of vegetable oil. |
Tuesday – DAY 2 |
|
| BREAKFAST | 1 oat cookie with a strong coffee drink. |
| LUNCH | Boiled fish with fresh vegetables. |
| DINNER | Cook a small piece of lean beef and eat it with kefir. |
Wednesday – DAY 3 |
|
| BREAKFAST | 1 oat cookie or cracker with a coffee drink, without added sugar. |
| LUNCH | Fry 200 gram zucchini in a drop of oil or steam. |
| DINNER | Boil 2 eggs, eat them with a piece of boiled beef and white cabbage salad. |
Thursday – DAY 4 |
|
| BREAKFAST | Coffee drink, without any additives. |
| LUNCH | Prepare the carrot salad by grating it on a coarse grater and seasoning it with vegetable oil.It is allowed to drink 1 raw egg. |
| DINNER | Only fresh fruit. |
Friday – DAY 5 |
|
| BREAKFAST | Prepare carrot salad by dressing it with lemon juice. |
| LUNCH | Fry or boil small fish, washed with tomato juice. |
| DINNER | Only fruit is allowed. |
Saturday – DAY 6 |
|
| BREAKFAST | A coffee drink without any additives. |
| LUNCH | Cook chicken fillet and prepare fresh cabbage or carrot salad. |
| DINNER | Cook 2 hard-boiled eggs and eat them with a grated carrot salad with lemon juice and vegetable oil dressing. |
Sunday – DAY 7 |
|
| BREAKFAST | A cup of green tea without sugar or additives. |
| LUNCH: | Lean beef - no more than 200 grams and a couple of fruits. |
| DINNER | Boil eggs and eat with a vegetable salad such as tomatoes, cucumbers, peppers. |
Monday - 8 DAY |
|
| BREAKFAST | A cup of strong coffee without sugar. |
| LUNCH | A large piece of boiled chicken and a salad of carrots and seaweed, seasoned with 1 tbsp.l.olive oil. |
| DINNER | Grate the carrot on a coarse grater, add 2 chopped boiled eggs and season with a small amount of vegetable oil. |
Tuesday – DAY 9 |
|
| BREAKFAST | Prepare a salad of chopped carrots seasoned with lemon juice. |
| LUNCH | Cook 200 grams of lean fish and eat it with tomato juice. |
| DINNER | Various fruits, but you must not eat more than 200 grams. |
Wednesday – DAY 10 |
|
| BREAKFAST | A cup of strong coffee drink, without additives. |
| LUNCH | You can eat 3 small carrots fresh or steamed.Plus for lunch you can eat 1 boiled egg with a piece of hard cheese. |
| DINNER | Fruit. |
Thursday – DAY 11 |
|
| BREAKFAST | Make a cup of coffee and drink it with a piece of rye bread. |
| LUNCH | Steam zucchini or eggplant.It can be eaten in unlimited quantities. |
| DINNER | Cook 200 grams of beef and eat it with 2 hard-boiled eggs and Chinese cabbage salad. |
Friday – DAY 12 |
|
| BREAKFAST | A piece of rye bread with a strong coffee drink |
| LUNCH | Small baked fish with Chinese cabbage salad, seasoned with lemon juice and olive oil. |
| DINNER | Cook a small piece of beef and eat it with a glass of kefir. |
Saturday – DAY 13 |
|
| BREAKFAST | A strong coffee drink. |
| LUNCH | 2 hard-boiled eggs with steamed cauliflower and a glass of tomato juice. |
| DINNER | Bake 200 grams of lean fish in the oven. |
Sunday – DAY 14 |
|
| BREAKFAST | Brew invigorating and strong coffee. |
| LUNCH | Cook 200 grams of fish and eat it with cabbage salad. |
| DINNER | Cook 200 grams of beef.Wash it down with a glass of kefir. |
Child abandonment
At the end of the two-week weight loss course, you must leave the diet as correctly as when you started it.Choose only low-calorie foods, giving preference to fresh vegetables and fruits.Eliminate not only bad habits, but also unhealthy food.
Additional recommendations
To make your weight loss even more noticeable, there is a specially designed exercise by the Japanese doctor Fukutsuji, which can increase your weight loss results.A Japanese doctor wrote a book that has 4.5 million copies worldwide.He talks about special gymnastics with a towel, which will not only get rid of extra pounds, but also make your figure more prominent.
For this you will need:
- rolled towel;
- 10 minutes of free time a day.
Such gymnastics will remove fat deposits in the abdominal area.
Gymnastics for weight loss Fukutsuji
Required:
- Lie on a hard surface and place a rolled towel under your back, close to your waist.
- Place your feet straight, shoulder width apart.In this case, it is necessary that the big toes touch.
- Extend your arms up, palms facing the floor.Place them so that your little fingers are touching.
You must lie in this position for 5 minutes.
Gymnastics is not designed only for weight loss.For women, lying down with a towel wrapped around their shoulder blades will lift their breasts.And if you move the roller to the area where the ribs start, you can tighten the waist.
Contraindications
The Japanese diet is suitable for everyone.
Due to the specificity of some products, it is not recommended for use in the following diseases:
- viral and cold infections;
- inflammatory processes in the body;
- high blood pressure;
- hepatitis;
- gastrointestinal diseases;
- kidney failure;
- neuralgia;
- diseases of the genitourinary system, including sexually transmitted diseases;
- chronic diseases;
- diabetes mellitus;
- ISP.
The diet is prohibited for pregnant and lactating women due to its imbalance.
It is also not recommended to lose weight in Japanese for people under 18 and over 55 who are subject to excessive emotional, mental or physical stress.