The Japanese enjoy one of the longest life cycles in the world, in part because their traditional diet includes fresh, unprocessed foods. Apart from that, they treat their food differently than people from other countries. In Okinawa, for example, there is a practice of "Hara hachi bu" or the 8/10 rule: they leave the table when they feel 80% full.
Nutrition Rules
They use the same word, gohan, which means a mixture of boiled rice and flour. Food without rice is not food at all. Cooked white rice is low in calories, low in fat, and surprisingly high in protein, over 4 grams per cup. Brown rice contains more protein than white rice and is a good source of heart-healthy fiber.
Rice is the main source of carbohydrates, while fish is the main source of protein. The average Japanese consumes 154 pounds of fish a year. One cold and one hot seafood dish is usually served with each meal. Seafood is an excellent source of nutrition.
Soy is found in many Japanese dishes. So almost every dish, sauce and marinade contains fermented soy sauce as a condiment. Also, tofu made from soybeans is added to the famous miso soup. Regular tofu is high in protein and low in calories. A piece of firm tofu contains over 50 calories and 5. 8 grams of protein.
The Japanese pride themselves on eating a varied and nutritious diet. Encourage students to eat at least 30 foods each day. Fresh fruits and vegetables, including mushrooms, bamboo shoots, mangoes and watercress, are readily available in the market and help to diversify your diet.
Breakfast - in the West, usually fried food, toast and jam, sweet croissants, sweet cereal, or nothing at all! In the Land of the Rising Sun, the typical breakfast is soup, salad or rice balls (rice balls) wrapped in seaweed and stuffed with tuna.
When they say dessert, Japanese don't think of high carb biscuit cakes. For them, the best desserts are fresh fruits and berries - watermelon, persimmons, strawberries.
All this allows Japanese women to live to an average of 83 years old while remaining young and slim.
What is Japanese food
The techniques presented in this article are not based on classic Japanese meals rich in fiber and vitamins, but more water, tea, coffee, vegetables, cheese, fish and meat.
The 14-day Japanese weight loss program immediately won the love of many women and men. It's a strict weight loss technique, but it's not just based on low-calorie menus.
"Japanese" gave a good result - minus 7-9 kg. Because of this, "Japanese women" are considered extreme, as one consumes less than 1, 000 calories a day, and if one is unwell, the diet must be done urgently.
Doctors recommend eating this diet no more than twice a year because metabolism can be disrupted.
Who is the Japanese diet suitable for?
Men and women who have no health problems and who do not engage in heavy physical labor can try "Japanese". A poor diet does not provide the required energy. Also suitable for those who don't want to spend a lot of time and money to find and buy a product - you will spend no more than 3, 000 rubles and the product is very affordable.
Psychological attitude towards diet
The 14-day diet recommended by Japan's leading clinics is quite tough, and it is not advisable to enter without preparation. If you decide to lose weight this way, be mentally prepared - get the strength and patience, and be prepared with inspirational pictures and photos. Also, prepare your body so that getting into the Japanese diet is not too stressful. Give up sugary and junk food and gradually reduce portion sizes.
Japanese diet 14 days
To achieve the desired results, you need to clearly follow the five basic rules of "Japanese":
- You must eat strictly according to the menu. You can't change the days or meals of the place. Fresh vegetables without oil can be eaten without restriction.
- Observe the drinking regime. All nutritionists recommend drinking at least 2 liters of filtered water at room temperature, depending on body weight. You can download a special program on your phone that reminds you to drink water.
- When looking at the "Japanese", it is necessary to take vitamins. Choose a vitamin-mineral complex for hair, nails and skin to maintain complexion and a good mood.
- During this period, it is necessary to forget about strenuous physical exertion and sports training. You can do light exercise or stretches.
- The Japanese diet is strictly three meals a day. Snacks are prohibited.
- Eliminate any spices and fragrances.
- Exclude alcohol.
Japanese diet food
allow:
- beef;
- chicken breast or fillet;
- sea fish;
- coffee (preferably grain);
- green tea classic;
- vegetable oil;
- Egg;
- Fresh fruits and vegetables, bananas and grapes are prohibited;
- low-fat dairy products;
- low-fat unsalted hard cheese;
- unsalted tomato juice;
- Still water.
menu
In the morning, be sure to drink a 250ml cup of black coffee or tea - green or black, cold or hot. Sugar and milk are prohibited! You can add cardamom. It will give your drink a spiciness. For breakfast, have 1 rye bread or crackers with raisins or simple crackers.
Lunch (we eat no more than 250-300 grams). Menus are available by day of the week. The number indicates whether it is the first week or the second week of weight loss.
- Steamed Sea Bass Fillets (Every Monday)
- Cucumber Cabbage Salad with a dash of lemon juice (Tuesday of the first week)
- Salad Emergencies (Carrots with Garlic + Beets) (Wednesday 1 week)
- Romaine or Arugula with Olive Oil, Boiled Beef (Thursday, Week 1)
- 3 large fresh or cooked carrot egg whites (Friday 1)
- Butter Fried Zucchini Slices (Saturday 1)
- Oil-Free Cod Stew + Cucumber Cabbage Salad (Sunday 1)
- Stew (onion and cabbage with a little lean beef). (Monday 2)
- Salad brushes (beets, carrots, cabbage) (Tuesday 2)
- Tomato Basil Salad, Steamed Cod Fillets (Wednesday 2)
- Cucumber Celery Salad + Skinless Boiled Chicken Breast (Thursday 2)
- Seaweed, Carrot & Beetroot Salad + Barracuda Fillets (Friday 2)
- On Saturday and Sunday, we repeat the diet of the first week.
Dinner (our portion does not exceed 250-300 grams). Menus are available by day of the week. The number indicates whether it is the first or
Weight Loss Week 2:
- low-fat cottage cheese, 1 pear (1st Monday of the week)
- Stewed Spinach (Tuesday of Week 1)
- Salad "Riviera" (cucumber, broccoli, shrimp, lemon juice) (Wednesday 1 week)
- Seaweed Salad + Apples and Plums (Thursdays 1 week)
- 2 medium apples or large grapefruits (Friday, Week 1)
- 1 cup low-fat kefir or yogurt (first Saturday of the week)
- 1 egg white, 3 large carrots (1st Sunday of the week)
- Beet Salad with Cheese (Monday 2 Weeks)
- Boiled Cauliflower (Tuesday 2 weeks)
- 1 cup kefir, 2 eggs (Wednesday 2 weeks)
- 200 g roast beef (Wednesday 3 weeks)
- Boiled or Stewed Fish (Cod, Cod, Cod) (Thursday, Week 1)
- On Friday, Saturday and Sunday of the second week, we will have dinner from the first 7 days.
Japanese green tea diet
This is one of the Japanese ways to lose weight. You can use the Japanese diet menu above, just use green tea instead of coffee.
It is recommended to drink green tea in the morning, before lunch and in the evening, at least 1 liter per day. Tea can be served hot or cold.
Classic green tea may not have as bright a taste, but it has very important effects on the body:
- Helps to speed up metabolism and burn fat faster.
- Contains antioxidants. We all need to take plenty of antioxidants every day—these are wonderful molecules that help cleanse our bodies. Due to its natural fermentation process, green tea is rich in natural antioxidants and flavonoids that kill free radicals.
- Green tea helps lower cholesterol and blood pressure.
- Green tea also has a sedative effect. Theanine, an amino acid in green tea leaves, helps to relax and manage stress. According to researchers, theanine helps reduce anxiety.
get rid of diet
This wonderful diet allows you to maintain results for a long time. But at the same time, you have to follow the principles of getting rid of this miracle diet. For the next two weeks, add up to 1 product per meal per day. Replace bread with healthy bread. Salt and sugar can literally be introduced gradually by one milligram per day. Continue to follow a strict drinking regimen. Dried fruit, oatmeal, durum wheat pasta can be eaten.
result
Comments on all the websites, blogs and forums dedicated to beauty, health and weight loss are the most enthusiastic! Weight loss will result in different kilograms being lost depending on the initial weight and the strictness of the menu. Naturally, the higher the weight, the greater the chance of burning more kilograms in such a short period of time "Japanese".
This technique is also designed to gradually encourage you to reconsider your diet in favor of healthy eating, if you continue to follow the principles of proper nutrition + hook up some exercise, you are sure to succeed!
Contraindications
pregnant. It is strictly forbidden to try to keep in shape with the diet of the Land of the Rising Sun. The body rebuilds during pregnancy and especially needs important vitamins like A, E. D, C B1, B6, B12. If a woman wants to follow any diet during pregnancy, she should definitely consult her doctor. You can simply reject fatty foods and sweets, exercise more if possible, and eat regularly, but little by little.
lactation. During breastfeeding, a woman needs to monitor whether the products on her table meet the principles of proper nutrition. Diet during this period is not advisable. Also, many foods allowed during "Japanese women" can be strong allergens for nursing mothers and babies (citrus fruits, certain vegetables)
People with gastritis, ulcers, heart disease, liver and kidney disease are forbidden to use this weight loss method.
Hormonal changes in the body (menopause, miscarriage).