The Japanese diet has long proven its effectiveness in losing weight for many people.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 the minimal monetary costs and the availability of the products.This does not mean that the menu will contain only rice porridge;it also includes protein and plant foods.
There are many types of it in the world - rice, without salt, and a whole nutritional scheme has been developed for each.
Principle of operation
The effect of weight loss in the Japanese diet is achieved thanks to three basic principles.They help to get the desired result and keep it at a constant level for a long time:
- A low-calorie method is used
Due to the small amount of calories that enter the body, it must use its reserves as "fuel", which leads to the effective loss of excess kilograms. - 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 in protein processing. - Low salt content
This contributes to the beneficial effects of the diet on the body - blood pressure is normalized, excess fluid is removed from tissues and tissue swelling is eliminated.
This type of diet is suitable for people with different configurations and the desire for efficiency.For example, to get rid of 4-5 extra kilograms, 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 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:
Drink:
- black coffee or coffee drink;
- green tea with tablets;
- tomato juice without salt;
- low-fat kefir or natural yogurt.
Vegetables:
- green - cucumber, cabbage, zucchini, radish;
- red - tomatoes, carrots.
Varieties of fish:
- pollock;
- hawthorn;
- white white;
- zander;
- points;
- trout;
- cod;
- halibut open;
- cod.
Acceptable bread products:
- whole grain bread;
- slices.
Meat:
- chicken;
- beef.
Oil:
- vegetables;
- the olive tree;
- 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 wrong associations.During a weekly diet, you will need to eat a fairly varied diet each day;there is a whole table of necessary products.
It includes:
- fish and seafood,
- vegetables,
- rice grains,
- 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 should eat fish and seafood.You can boil it, steam it, bake it, but under no circumstances 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 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 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 soybeans, dark beans, peas and lentils. |
| SATURDAY | A day of soups It is recommended to prepare soups not only from seafood, but also various soups with pureed vegetables, always without adding fatty liquid. |
| SUNDAY | The last day It is allowed to make the menu of one of the previous days or make each meal in small portions with 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. |
Leaving the diet
For many, seven days will pass, but the results will be visible to everyone.To maintain weight, you need the right way to exit the diet.Throughout the following time, you should pay more attention to healthy food, eliminating all fatty and salty foods from your daily diet.
Japanese diet for 13 days
This rice diet will appeal to many people, as you will have 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 keep the right food throughout the day.
The good and the bad
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, cleaning the intestinal walls.
- Rice grains exfoliate all the mucus and decaying food debris that remains 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 without adding salt, will help remove excess salts and fluids from the body.
This type of Japanese rice-based diet has its pros and cons: in the morning, make sure you eat only rice for breakfast and don't forget, after eating, to soak a new portion of cereal in water.
List of essentials to lose weight
The first thing you should do:
- Prepare 4 containers.Attach a mark to each with tape with the number written on it.
- Top with sparkling bottled water and long, uncooked white rice.
- Throughout the day, it is necessary not to mix the dishes.Rice will be soaked in them, which will have 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 be 3 tablespoons accordingly.It is important to remember that rice should only be soaked in clean water.
Menu for 13 days
TABLE
| 1 DAY | Take a container, fill it halfway with water and add the required portion of rice there, soaking it in water. |
| DAY 2 | Pour the contents of the container into a sieve, rinse the rice, return it with water. Take container no. 2, add the rest of the rice, soaking it in water as on the first day. |
| DAY 3 | Take container no.1, rinse the rice using a strainer, return it again by filling it with new water.That's all, do the same with ship no.2. Also on this day, take container no.3, pour the third and next portion of rice into it, filling it with water. |
| DAY 4 | Take container no. 1, put the rice in a colander and rinse it.Return to the container and fill with water.That's all, do the same with ships no. 2 and no. 3. Also on this day, take container no.4 and soak the rest of the rice in it, in water. |
| DAY 5 | On the morning of the fifth day, take container number 1, drain the water, eat rice (which has been in water for four days) on an empty stomach, without adding salt. After that, 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, fill it with water and place it behind container no.4. |
| DAY 6 | Take container no.2, drain the excess juice and eat breakfast with rice without adding spices or salt.Avoid eating for at least 3 hours. Also on the same day, you should take the empty container, add the rest of the rice, fill it with water and place it behind container no.3. |
| 7 AND THE DAYS TO COME | Then, you have to empty the pots every morning, one by one, and put in new portions of rice to soak. Consume rice on an empty stomach for 13 days, so the rice diet will consist of 4 days of preparation and 13 days of diet. |
The right way out
This weight loss method 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;
- observe proper nutrition, eating more vegetables and fruits;
- reduce the amount of salt or replace completely 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 bought in 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. |
| lunches | 2 boiled eggs with coleslaw.Wash down 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 oatmeal cookie with strong coffee drink. |
| lunches | 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. |
| lunches | 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. |
| lunches | Prepare a carrot salad by grating it on a coarse grater and seasoning it 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. |
| lunches | Fry or boil small fish, washed in tomato juice. |
| DINNER | Only fruits are allowed. |
Saturday – DAY 6 |
|
| BREAKFAST | A coffee drink without any additives. |
| lunches | Boil the chicken fillet and prepare a salad with 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. |
| LUNCH: | Lean beef - no more than 200 grams and some fruit. |
| DINNER | Boil eggs and eat with a salad of vegetables such as tomatoes, cucumbers, bell peppers. |
Monday - 8 DAYS |
|
| BREAKFAST | A cup of strong coffee without sugar. |
| lunches | 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 with chopped carrots seasoned with lemon juice. |
| lunches | 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. |
| lunches | 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 | The fruits. |
Thursday – DAY 11 |
|
| BREAKFAST | Make a cup of coffee and drink it with a piece of rye bread. |
| lunches | Boil zucchini or eggplant.It 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 |
| lunches | Fried small 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. |
| lunches | 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 | Create invigorating and strong coffee. |
| lunches | 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. |
Leaving the diet
At the end of a two-week weight loss course, you should 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 exercises specially designed by 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.There is talk of 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 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 firm surface and place a rolled-up towel under your back, close to your waist.
- Place your feet straight, shoulder width apart.In this case it is necessary that the thumbs touch.
- Extend your arms up, palms facing the floor.Place them so that your little fingers touch.
You should lie in this position for 5 minutes.
Gymnastics is designed not only for weight loss.For women, lying with a towel wrapped around the shoulder blades will lift the 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 to be used for 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 use by pregnant women and nursing mothers due to its imbalance.
It is also not advisable to lose weight in Japanese for people under 18 and over 55 who are subject to excessive emotional, mental or physical stress.