Types and principles of the Japanese diet for weight loss

The Japanese woman, or Japanese diet, was developed by nutritionists from the YaELO Clinic (YEK). The principle of the technique is based on the use of low-calorie food for 7-14 days. Before starting a strict diet, the specialist mentally- The system of weight loss requires strict adherence to all the rules of the method. This system of getting rid of excess weight is characterized by a long exit: it lasts up to 4 weeks. Despite its high effectiveness, the diet can harm the body, especially if there are contraindications.

eating the japanese diet

weight loss theory

The Japanese diet is designed for 7, 14 or 13 days. The correct weight loss is achieved by the use of foods containing a large amount of protein. Foods high in carbohydrates and fats are excluded from the diet. The technique is called "salt-free". " Considered. The initial stage of weight loss is accompanied by the normalization of metabolic processes in the body, the elimination of toxins. The process of burning fat begins from 2-3 days.

It is impossible to deviate from the regime - the diet is strictly prescribed. Due to the lack of a sufficient amount of carbohydrates in the dishes, the duration of the diet should not exceed 14 days. The appearance of side effects requires immediate cessation of diet therapyAnd this is a reason to contact a medical institution. The use of vitamins and minerals during weight loss is encouraged, the complex is selected individually. Exit from the diet may take up to a month.

nutrition rules

Eating Snack as a Prohibited Food on the Japanese Diet

Dishes made from permitted foods can quickly fill you up. This is due to the presence in their composition of the main "building" component - protein. Carbohydrates and fats enter the body in small amounts. Fiber is found in fresh vegetables and fruits. , and their use is not limited. Soluble dietary fiber contributes to the normal functioning of the digestive system. Antioxidants involved in metabolism are found in green tea and natural coffee.

A specially selected menu for every day provides the body with the necessary nutrients.

The drinking regimen should be carefully observed: at least 1. 5 liters of liquid should be drunk per day. The presence of salt, sugar and hot spices in dishes is unacceptable. The number of meals is limited: no more than 3 times a day. You can't have breakfast.

Experts recommend giving up sweets and junk food in advance - this will help to avoid breakdowns. It is recommended to reduce portions.

Permitted and Prohibited Products

The list of products allowed for consumption is strictly limited. For 14 days, the daily menu may include:

  • meat and poultry products;
  • a fish;
  • Bread;
  • vegetables;
  • Fruit;
  • natural freshly squeezed juice;
  • milk products;
  • Tea and still mineral water.

Vegetables, fruits and vegetables you can eat:

  • truffle;
  • Carrot;
  • Eggplant;
  • Cabbage;
  • Apple;
  • Pineapple;
  • stay;
  • kiwi;
  • pomelo;
  • Citrus fruits (lemons, oranges).

Bread and rusk should be rye. Lean meat (lean meat, chicken, turkey) and fish (hake, blue whiting, cod) are heat treated. Eggs are allowed, but in small quantities. Drinks (green tea, naturalweak coffee, boiled water) should not contain sweeteners. You can drink tomato juice and low-fat (1%) kefir. Olive oil is included in the diet.

Prohibited foods should be completely excluded from the menu. These include:

  • fatty meat and fish;
  • Vegetable oil;
  • salt and sugar;
  • fast food;
  • flour products;
  • smoked and steamed sausages;
  • semi-finished products and canned food;
  • sweets and pastries;
  • starchy foods (vegetables, cereals);
  • alcohol and tobacco products;
  • Sauces, marinades.

Vegetables and Fruits:

  • cherry;
  • cherry;
  • Garnet;
  • persimmon;
  • tangerines;
  • Mango;
  • Fig;
  • passion fruit;
  • Grape

dry fruits:

  • Plum;
  • Raisin;
  • dried apricots;
  • Dates.

The Japanese rarely eat dairy products, as they are often lactose intolerant, so they are not included in the diet.

It is necessary to exclude potato chips, sweet and salty popcorn from the diet. Semolina, barley and millet grains are not used for cooking foods that promote fat burning.

Prohibited flour products:

  • Pancakes;
  • dumplings;
  • Vareniki;
  • spaghetti (noodles);
  • Pancakes;
  • Pasta;
  • wheat bread;
  • muffins
Skipping Sweets on the Japanese Diet

Confectionery (sweets, cookies, pastries, rolls, cakes, marshmallows, pudding, preserves, jams) is strictly prohibited. Condiments (spices, mayonnaise, ketchup) are not added to the dishes. Any dairy products (sour cream, cottage cheese, fermented baked milk, full-fat milk, cream) are prohibited.

Meat and Sausage:

  • pork;
  • mutton;
  • Thigh;
  • boiled pork;
  • years;
  • smoked sauce;
  • Uncooked smoked, boiled, dry-cured sausage.

Dried, smoked and dried fish should be immediately removed from the diet. Poultry meat is consumed only in boiled form. Do not use chocolate, ghee and butter. Alcoholic drinks and tobacco 2-3 weeks before weight lossProducts are excluded. Excessively carbonated sweet drinks (lemonade, kvass) are replaced by stagnant mineral water.

Dried fruit compotes, jelly drink are not included in the diet. It is also necessary to avoid cherries, apples, pomegranates, grapefruits and orange juices. Elixir is prepared from pineapples and tomatoes, they are drunk in small quantities.

Pineapple and Tomato Juice for the Japanese Diet

types of japanese diet

There are 3 types of Japanese diet. They differ in the number of days:

  • 7 Days;
  • 13 days;
  • 14 days.

Diet regimen should be followed regardless of the type of technique.

diet 14 days

The salt-free slimming system is designed for 2 weeks. During this period, there is a gradual secretion of fat cells and their burning. The body is cleansed in the first 3 days. During this period, experts greatlyAll recommends drinking plenty of fluids: boiled water and green tea accelerate the removal of remaining toxins. Traditionally, the diet can be divided into 2 phases, each lasting 7 days. The first phaseIn the U. S. , kefir is included in the menu. Dishes are steamed, frying and frying are not taken into account.

diet for 7 days

The most gentle technique is designed for a week. During this period, you can lose no more than 3-4 kg. The menu is strict, the products are strictly limited and cannot be changed. Period of weight lossDuring the period, a restructuring occurs, during which the body gets used to the new diet, so experts consider this system the least effective. The menu may include traditional Japanese dishes prepared from allowed ingredients. They can not be supplemented. For those planning to lose weight according to Japanese women, nutritionists recommend choosing the "light" option.

diet for 13 days

The principle of operation of this type is no different from the previous two. Serving weight does not exceed 200 g, liquid is consumed when thirsty. Food intake - at the same time for 13 days. All rules of detox nutritionCompliance is mandatory. Complete cleansing of the intestines occurs in less than 2 weeks, the process of burning fat occurs slowly, so the skin in problem areas retains its elasticity. Supplying spent energy proteinFilled with food.

diet plan by day

Slimming dishes are fully adapted to European cuisine and do not contain foreign ingredients. The approximate menu is designed for 7 days, on the 8th day it is repeated. It is allowed to vary the drink: coffeereplace with green tea, kefir - tomato juice. The daily rate of products, if necessary, is divided into 2 parts depending on the number of days (with weekly weight loss).

Diet plan (for 14 days):

  • chicken fillet - 1 kg;
  • fish fillet - 2 kg;
  • lean meat - 1 kg;
  • crackers or rye bread - 0. 5 kg;
  • chicken eggs - 20 pcs . ;
  • white cabbage - 2 pcs . ;
  • zucchini and / or eggplant - 1 kg;
  • carrots - 2. 5-3 kg;
  • fruit (unsweetened) - 1 kg;
  • lemon (large) - 2 pcs . ;
  • kefir (low-fat) - 1 l;
  • olive oil - (cold pressed) - 0. 5 l;
  • tomato juice (homemade) - 1 liter;
  • natural coffee (grain or powder) - 1 package;
  • Green (large leaf) tea - 1 pack.

The rate of water consumption depends on the age and weight of the individual.

Meal set is enough for three meals a day. Non-carbonated mineral water can be replaced with boiled water. The minimum amount of liquid per day is 1. 5 liters.

Detailed plan of daily menu (by day):

  1. For breakfast (8: 00) - a cup of weak natural coffee. Cream, sugar, condensed milk should not be added. For lunch (13. 00) - finely chopped cabbage in its own juice with a small amount of olivesoil, mix with 2 hard-boiled eggs and 250 ml of tomato juice. For dinner (18. 00) - fish (200 g boneless fillet), boiled or steamed.
  2. Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - cabbage with olive oil and steamed (steamed) fish fillets (100 g). Dinner - boiled beef pulp(100 g) and 250 ml of low-fat kefir.
  3. For breakfast - a cup of weak natural coffee and a rye croutons. For lunch - a vegetable stew made from eggplant or zucchini. For dinner - a salad of fresh white cabbage, seasoned with oil. You can eat 2 eggs andYou can eat 200 grams of boiled lean beef (pulp).
  4. Breakfast - raw mashed carrots, lemon juice. Lunch - boiled boneless fish fillet (200 g), 250 ml tomato juice. Dinner - unlimited fruits.
  5. For breakfast - raw mashed carrots, lemon juice. For lunch - boiled boneless fish fillet (200 g), a glass of tomato juice. For dinner - fruits in any quantity.
  6. Breakfast - coffee or green tea without sugar. Lunch - 0. 50 boiled chicken (without skin or thigh), fresh vegetable salad (carrot and cabbage) with a little oil. Dinner - boiled chicken eggs(2 pcs. ), Salad of freshly grated carrots with butter.
  7. For breakfast - green tea without sugar. For lunch - stewed or boiled beef pulp. For dinner - any dish (except dinner for 3 nights).

The menu can be shown schematically. Experts recommend placing a sheet with a drawing in a specific place.

The right way to quit diet

A type of dietary nutrition should be followed after 2-4 weeks of the diet. During weight loss, the body gets used to foods with smaller portions and fewer calories. To maintain normal weight and optimal functioning of the digestive system. It is necessary to abstain from the diet. It is recommended to gradually return to the usual diet: foods rich in carbohydrates are added a little every day. The duration of release is at least 14 days.

Meals should be fractional, not increasing the weight of the portion. The diet should be dominated by foods with a small amount of calories and replenish the energy stored in the process of losing weight. Consume protein foods (chicken eggs, poultry andfish). Do not consume more than

During the period of exit from the diet, it is allowed to eat cereals for breakfast. Porridge, buckwheat and rice grains are boiled in water. Vegetables and fruits are eaten raw in any quantity. Sweet and sourIt is best to give preference to apple varieties. Snacks are offered between the main meals: a glass of kefir or rice cakes. Rye bread is replaced with whole grain or yeast-free bread.

Pasta and confectionery, baked goods and snacks are not included in the diet.

food cost

Approved products for use during weight loss are in the moderate price category.

advantages and disadvantages

The Japanese technique of losing weight has many advantages and disadvantages. Advantages include:

  • Capacity;
  • availability;
  • weight loss as well as cleansing;
  • wide menu;
  • three meals a day;
  • Increase in muscle tone.

The effectiveness is due to the rapid process of burning fat, the result is visible after 7 days. Products are available to everyone and can be purchased at any store. No need to pre-calculate calories, menu clearlyIt is written fromIt strengthens the structure of the muscles.

Disadvantages are:

  • unbalanced diet;
  • lack of vitamins and minerals;
  • lack of hearty breakfast;
  • the need to adhere to the rules of exit from the diet;
  • short-term weight loss;
  • Difference.

An unbalanced diet and non-compliance with the ratio of fats, proteins and carbohydrates increases the risk of side effects. Against the background of a lack of vitamins in the body there is a decrease in natural defense reactions, a deterioration in the condition of nails and hair. From dietThe right way out prevents the development of stressful situations that can lead to rapid weight gain.

contraindications and disadvantages

Nutritionists prescribe contraindications to the Japanese diet

The diet is suitable only for healthy people. Before losing weight, you should undergo an examination and consult a nutritionist. Contraindications include:

  • pregnancy at any time;
  • Feeding The Beast;
  • ulcers of the stomach and duodenum;
  • erosive damage to the digestive tract;
  • Pathologies of the kidneys and liver, including failure;
  • anemia;
  • Gallbladder disease;
  • diseases of infectious etiology;
  • pathology of the cardiovascular system;
  • hypovitaminosis;
  • Diabetes;
  • blood pressure rises;
  • exacerbation of chronic diseases;
  • gout

The diet is not suitable for the elderly and adolescents. Non-compliance with the general rules of the technique increases the risk of side effects. In the early days, nausea and stool disturbances (constipation or diarrhea) may appear. Excessive flatulence orDigestive disorders are accompanied by colic. Halitosis, heartburn and belching appear. Headaches occur against the background of a complete refusal of sugar.

Neurosis and sleep disorders develop for the same reason. Bitter taste in the mouth occurs due to a lack of fat. The appearance may worsen: the skin becomes pale and dry. The lack of nutrients causes pain in the joints.

diet recipes

Diet food is added to the menu at the exit. You can diversify your diet with salads, first and second courses. Self-made sweets with low sugar content improve brain function and after 14-15 daysIt can be consumed.

japanese diet salad

Diet salad "Hope" includes the following ingredients:

  • potatoes - (2 pcs. );
  • milk sausage - (2 pcs. );
  • Chicken breast - (250 g);
  • pickled cucumber - (1 pc. );
  • greens;
  • Salt;
  • Olive oil - (1 tbsp).

Cut the boiled potatoes, boiled chicken and sausage into cubes. Put the mass in a deep bowl and add salt. There add the cucumber sliced \u200b\u200bin strips and finely chopped greens.

Season the salad with olive oil (previously pressing).

Cabbage Salad:

Cabbage Salad for the Japanese Diet
  • Peking cabbage - (250 g);
  • fresh cucumbers and tomatoes - (250 g);
  • black pepper - (1 pc. );
  • hard cheese - (150 g);
  • Salt;
  • olives (1/2 can);
  • Olive Oil.

Crush the leaves of Chinese cabbage into small pieces with your hands. Cucumber and tomato are cut into large pieces. Chop the chili (half a vegetable) in a blender. Mix all the ingredients, salt and season with oil. Garnish the salad with grated cheese and olives on top.

The first courses are consumed at lunch time. The soup is prepared by pureeing the easily digestible soup. Spinach and Celery Soup:

Vegetable Soup for the Japanese Diet
  • lemon - (1 pc. );
  • Tomatoes - (2 pcs. );
  • Spinach - (200 g);
  • celery - (stem, 2 pcs. );
  • greens;
  • vegetable broth - (1. 5 l);
  • Salt;
  • Olive oil - (1 tbsp. l. ).

Add olive oil to a preheated pan. Finely chop celery stalks and fry them in oil. In a separate saucepan, bring the broth to a boil, add chopped spinach and simmer for 5-7 minutes. Remove the tomato rind in a blender. Grind in. Add tomato paste to spinach. Salt the broth, add fry to it. Cook for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.

Mushroom Cream Soup:

  • Champagne - (8 pcs. );
  • potatoes - (2 pcs. );
  • Zucchini - (300 g);
  • Carrots - (1 pc. );
  • onions - (1 pc. );
  • weak meat broth - (1 l);
  • flour - (1 tbsp. l. );
  • olive oil - (2 tbsp. l. );
  • Cream - (1 tbsp. l. ).

Cut the boiled vegetables into small cubes and chop them in a blender. Bring the broth to a boil. Fry the flour until golden brown, pour in the broth, add vegetable puree there. Boil the soup on low heat until thickened, then salt, Pour cream and decorate with herbs. The first course is served with rye croutons.

Beef stew with vegetables:

Meat with Vegetables for the Japanese Diet
  • beef - (500 g);
  • olive oil - (3 tbsp. l. );
  • potatoes - (200 g);
  • Carrots - (1 pc. );
  • bell pepper - (1 pc. );
  • Onion - (1 pc. ).

Spread onions, capsicum and grated carrots in half rings in olive oil. Boil the beef until half cooked, cool and cut into small bars. Place the meat on the fried vegetables, salt. Cut the top into strips. Add grated potatoes. Salt again. Pour meat broth into vegetables. Cook the dish on low heat for 25-30 minutes.

Indian fenugreek is a dietary dish, the preparation of which takes place in 2 stages. Ingredients for the dough:

  • flour - (1. 5 cups);
  • hot water - (1 glass);
  • Salt.

Dissolve salt in warm water. Pour the dough on the work surface, make a depression in it. Pour the salted water in portions, gradually kneading the elastic dough. Cover it with a towel and leave for 15-20 minutes.

While the dough "fits", you need to prepare the dressing. Required components:

  • Champagne - (6-8 pcs. );
  • Carrots - (1 pc. );
  • green onions - (4-5 feathers);
  • Zucchini - (400 g);
  • olive oil - (2 tbsp. l. );
  • tomato paste - (2 tbsp. l. );
  • Chicken fillet - (400 g).

Cut capsicum, zucchini and carrots into small cubes. Boil the chicken fillet and cut into strips. Fry the onion in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat to it. 150-200 in fryingAdd milliliters of water and boil the vegetables until soft.

Roll the dough into thin strips and coat each with oil. Cut the strips into squares (10x10 cm), stacked on top of each other. Steam the dough in a pressure cooker or slow cooker for 15-20 minutesThe "columns" of dough are placed on a dish, poured with vegetable sauce and sprinkled with herbs.

Results and Reviews

In 2 weeks you can lose 8-9 kg. Most of the women and men who have lost weight using this technique speak positively about it.

first review, female, 36 years old

The result of losing weight on the Japanese diet

I began to recover as a teenager, I tried several diets - they didn't help. I went to a nutritionist, had a medical test, ate separately, constantly counted calories, arranged fasting days, andWas able to lose only 2 kg in 5 months. Japanese Fat Burning System was recommended by a friend, I did not manage to lose 7 kg in 2 weeks. I decided to give it a try.

The medical examination revealed no contraindications. The nutritionist gave detailed recommendations regarding the diet. The system does not require large physical investments. On the advice of the doctor, he painted the menu in detail, attached the sheet to the refrigerator. FirstIn 3 days I almost collapsed: portions seemed small, the feeling of hunger was constantly present. On the fourth day it was easier, I tried to chew food for a longer time and drink more liquid.

The second phase of losing weight quickly flew by. I cooked on the machine: I remembered the ingredients of the dishes and their weight. The food seemed to be satisfactory, the appetite practically disappeared. Besides a brief headache on the third dayThere were no side effects. Dietician told that it is due to lack of sugar. I quit the diet for 20 days. I like to eat outside, so I completely cut out sweet, fatty, salty and smoked foodsQuit. I am satisfied with the result: in 2 weeks I lost 10, 5 kg. In six months I will use this weight loss system again.

second review, female, 28

I learned about the technique 2 years ago. His weight at that time was 107 kg, with a growth of 164 this figure is significant. There were health problems, and I was not pleased with the appearance. His friends could not advise effective diets, so she decided to consult a specialist. The doctor recommended trying to lose weight using the Japanese weight loss system. The long grocery list frightened at first, but the nutritionist reassured and followed the diet. explained in detail.

For 7 days it took 5 kg. The dishes from the menu are hearty, I ate a portion. At first there was a slight dizziness and a slight burning in the intestines. The side effects went away on their own. She ate at the same time. Trying to lose weightThe second stage was easy: there was lightness, improved appearance and general well-being. Thanks to the diet, I gave up smoking and completely gave up alcohol. 13 kg went during the release period. 1. For 5 years I have been eating right, I have been swimming and jogging, my previous weight has not returned.