The Japanese diet has long proven its effectiveness in losing weight to many.No other diet can compare with its results, but it allows every representative of the fair sex to remain beautiful and stay in shape for many years.
Also, one of the advantages of the diet is its minimal monetary costs and the availability of products.This does not mean that the menu will contain only rice porridge; it also includes protein and plant foods.
There are many varieties of it in the world - rice, salt-free, and a whole nutritional scheme has been developed for each.
Operating principle
The effect of losing weight on the Japanese diet is achieved thanks to three basic principles.They help to get 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 entering the body, it has to use its own reserves as “fuel”, which leads to the effective loss of extra pounds. - High protein content
This leads to the fact that the body begins to burn excess fat at an accelerated rate due to the large expenditure of energy on protein processing. - Low salt content
This contributes to the beneficial effects of the diet on the body - blood pressure normalizes, excess fluid is removed from the tissues, and tissue swelling is eliminated.
This type of diet is suitable for people with different configurations and desires for efficiency.For example, to get rid of 4-5 extra pounds, you will need to adhere to the chosen type of diet for seven days.
If you need to lose up to 10 kg, then the period is accordingly doubled, 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 - tomatoes, carrots.
Fish varieties:
- pollock;
- haddock;
- whiting;
- zander;
- pike;
- trout;
- cod;
- halibut;
- hake.
Acceptable bakery products:
- whole grain bread;
- slices.
Meat:
- chicken;
- beef.
Oil:
- vegetable;
- olive;
- corn;
- sea buckthorn, etc.
Fruits:
- pear;
- apple;
- orange;
- kiwi;
- pineapple;
- lemon;
- pomegranate;
- grapefruit.
Japanese diet for 7 days
Many people immediately have an association in their head - rice porridge, but these are the wrong associations.During a weekly diet, you will need to eat a fairly varied diet every day; there is a whole table of necessary products.
It includes:
- fish and seafood,
- vegetables,
- rice cereal,
- fruits,
- legumes
These are directly the products that are useful for losing weight.
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 for 7 days
Table
| MONDAY | Fish day During the day you need to eat fish and seafood.You can boil, steam, bake, but under no circumstances heat treat it in a frying pan with the addition of vegetable oil.The total daily portion is 400 grams of fish or seafood. |
| TUESDAY | Vegetable day Any vegetables without restrictions, both individually and by preparing salads from them, which can be seasoned with a small amount of soy sauce, lemon juice or vegetable oil. |
| WEDNESDAY | Rice day Rice cereal cleanses and removes 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 | A day on soups It is recommended to prepare soups not only from seafood, but also various vegetable puree soups, always without adding fatty broth to them. |
| SUNDAY | Final day It is allowed to make the menu one of the previous days or make 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. |
Quitting the diet
For many, seven days will fly by, but the results will be noticeable to everyone.To maintain weight, you need the right way out of the diet.Throughout the subsequent time, you need to pay more attention to healthy eating, eliminating all fatty and salty foods from your daily diet.
Japanese diet for 13 days
This rice diet will be to the liking of many, since you will need to eat rice only in the morning, on an empty stomach, and variety is allowed the rest of the time.
But this does not mean that you can abuse fatty and high-calorie foods; you also need to maintain proper nutrition throughout the day.
Pros and cons
The rice menu for 13 days is a 100% release of all waste and toxins from the body.This is achieved thanks to the action of rice, which acts on the body like a brush, cleansing the intestinal walls.
- Rice cereal exfoliates all the mucus and rotting food debris that linger on the intestinal walls.
- By consuming rice without heat treatment, the functioning of the gastrointestinal tract is normalized - this will give good results in weight loss.
- Eating rice in the morning on an empty stomach, without heat treatment and adding salt, will help remove excess salts and fluid from the body.
This type of Japanese diet based on rice has both pros and cons: 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.
List of essentials for losing weight
The first thing you need to do:
- Prepare 4 vessels.Attach a sign to each with tape with the number written on it.
- Stock up on bottled still water and long, unparboiled white rice.
- Throughout the day, it is necessary not to confuse the vessels.Rice will be soaked in them, which will need to be eaten 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 tablespoons, and if you weigh more, the serving will accordingly be 3 tablespoons.It is important to remember that rice must be soaked only in clean water.
Menu for 13 days
Table
| 1 DAY | Take a vessel, fill it halfway with water and add the required portion of rice there, thereby soaking it in water. |
| DAY 2 | Pour the contents of the vessel into a strainer, rinse the rice, return it back with water. Also take vessel No. 2, add the next portion of rice, soaking it in water as on the first day. |
| DAY 3 | Take vessel No. 1, rinse the rice using a strainer, return it back, filling it with new water.That's it, do the same with vessel No. 2. Also on this day, take vessel No. 3, pour the third and next portion of rice into it, filling it with water. |
| DAY 4 | Take vessel No. 1, place the rice in a strainer and rinse.Return to the container and fill with water.That's it, do the same with vessels No. 2 and No. 3. Also on this day, take vessel No. 4 and soak the next portion of rice in it, in water. |
| DAY 5 | On the morning of the fifth day, take vessel number 1, drain the water, eat rice (which was in the water for four days) on an empty stomach, without adding salt. After this, you should not eat for 3 hours.Starting from lunch, you are allowed to eat food, but without adding salt.You should also avoid pickled, 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. |
| DAY 6 | Take vessel No. 2, drain all excess liquid and have breakfast with rice without adding any seasonings or salt to it.Avoid eating for at least 3 hours. Also on the same day, you need to take the empty vessel, add the next portion of rice to it, fill it with water and place it behind vessel No. 3. |
| 7 AND FOLLOWING DAYS | Next, you need to empty the vessels every morning, one by one, and put 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 finishing you will need:
- completely eliminate sweets from your usual menu and reduce sugar consumption;
- adhere to proper nutrition, eating 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 protein, but also a large amount of plant foods.The list of products is very diverse, and they can be purchased at any store.
By following a 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
Table
Monday – 1 DAY |
|
| BREAKFAST | Strong coffee drink. |
| DINNER | 2 boiled eggs with cabbage salad.Wash down lunch with tomato juice. |
| DINNER | Prepare a small fish by frying it in a frying pan with a drop of vegetable oil. |
Tuesday – DAY 2 |
|
| BREAKFAST | 1 oatmeal cookie with strong coffee drink. |
| DINNER | Boiled fish with fresh vegetables. |
| DINNER | Boil a small piece of lean beef and eat it with kefir. |
Wednesday – DAY 3 |
|
| BREAKFAST | 1 oatmeal cookie or cracker with coffee drink, no added sugar. |
| DINNER | Fry in a drop of oil or steam a zucchini weighing 200 grams. |
| 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. |
| DINNER | Prepare a carrot salad by grating it on a coarse grater and seasoning with vegetable oil.You are allowed to drink 1 raw egg. |
| DINNER | Only fresh fruit. |
Friday – DAY 5 |
|
| BREAKFAST | Prepare a carrot salad by seasoning it with lemon juice. |
| DINNER | Fry or boil small fish, washed down with tomato juice. |
| DINNER | Only fruits are allowed. |
Saturday – DAY 6 |
|
| BREAKFAST | A coffee drink without any additives. |
| DINNER | Boil the chicken fillet and prepare a salad of fresh cabbage or carrots. |
| DINNER | Boil 2 hard-boiled eggs and eat them with a salad of grated carrots with a dressing of lemon juice and vegetable oil. |
Sunday – DAY 7 |
|
| BREAKFAST | A cup of green tea without sugar or additives. |
| DINNER: | Lean beef - no more than 200 grams and a couple of fruits. |
| DINNER | Boil the eggs and eat with a salad of vegetables such as tomatoes, cucumbers, bell peppers. |
Monday - 8 DAY |
|
| BREAKFAST | A cup of strong coffee drink without sugar. |
| DINNER | A large piece of boiled chicken and a salad of carrots and seaweed, dressed with 1 tbsp.l.olive oil. |
| DINNER | Grate the carrots on a coarse grater, add 2 chopped boiled eggs to it and season with a small amount of vegetable oil. |
Tuesday – DAY 9 |
|
| BREAKFAST | Prepare a salad of chopped carrots seasoned with lemon juice. |
| DINNER | Boil 200 grams of lean fish and eat it with tomato juice. |
| DINNER | A variety of fruits, but you are allowed to eat no more than 200 grams. |
Wednesday – DAY 10 |
|
| BREAKFAST | A cup of strong coffee drink, without additives. |
| DINNER | You can eat 3 small carrots either fresh or steamed.Plus for lunch you can eat 1 boiled egg with a piece of hard cheese. |
| DINNER | Fruits. |
Thursday – DAY 11 |
|
| BREAKFAST | Brew a cup of coffee and drink it with a piece of rye bread. |
| DINNER | Steam zucchini or eggplant.Can be eaten in unlimited quantities. |
| DINNER | Boil 200 grams of beef and eat with 2 hard-boiled eggs and Chinese cabbage salad. |
Friday – DAY 12 |
|
| BREAKFAST | A piece of rye bread with a strong coffee drink |
| DINNER | Small fried fish with Chinese cabbage salad, dressed with lemon juice and olive oil. |
| DINNER | Boil a small piece of beef and eat it with a glass of kefir. |
Saturday – DAY 13 |
|
| BREAKFAST | Strong coffee drink. |
| DINNER | 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. |
| DINNER | Boil 200 grams of fish and eat it with cabbage salad. |
| DINNER | Boil 200 grams of beef.Wash it down with a glass of kefir. |
Quitting the diet
At the end of a two-week weight loss course, you need to exit 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 foods.
Additional recommendations
To make your weight loss even more noticeable, there are specially designed gymnastics from the Japanese doctor Fukutsuji, which can increase your weight loss results.A Japanese doctor wrote a book that has 4.5 million copies around the globe.It talks about special gymnastics with a towel, which will not only get rid of extra pounds, but also make your figure more prominent.
To do this you will need:
- rolled up towel;
- 10 minutes of free time daily.
Such gymnastics will remove fat deposits in the abdominal area.
Gymnastics for weight loss Fukutsuji
Necessary:
- Lie down on a hard surface and place a rolled up towel under your back, near your waist.
- Place your legs straight, shoulder-width apart.In this case, it is necessary that the big toes touch.
- Stretch your arms up, palms facing the floor.Place them so that your little fingers touch.
You need to lie in this position for 5 minutes.
Gymnastics is designed not only for weight loss.For women, lying with a towel rolled up in the area of the shoulder blades will lift the breasts.And if you move the roller to the area where the ribs begin, you can tighten up your waist.
Contraindications
The Japanese diet is suitable for everyone.
Due to the specificity of some products, it is not recommended for use for the following diseases:
- viral and cold infections;
- inflammatory processes in the body;
- high blood pressure;
- hepatitis;
- gastrointestinal diseases;
- renal failure;
- neuralgia;
- diseases of the genitourinary system, including sexually transmitted diseases;
- chronic diseases;
- diabetes mellitus;
- ISP.
The diet is prohibited for use by pregnant women and nursing mothers due to its imbalance.
It is also not advisable to lose weight in Japanese for persons under 18 and over 55 years of age who are subject to excessive emotional, mental or physical stress.