Japanese diet: menu for 7 and 13 days

18 September 2020

The Japanese diet can be compared to a difficult exam that requires you to show the samurai will to lose weight. After the delivery of which you will not only notice weakness, but also stronger. After reading the material, you will discover many new things about the "Japanese woman".

Japanese diet for weight loss

Once you have found the extra pounds in yourself, immediately rush to choose the right weight loss scheme. The Japanese diet without salt is an effective way to lose weight.

The Japanese diet got its name from Japanese nutritionists. It is adapted for Europeans and has no resemblance to the national Japanese cuisine. However, this allows you to develop the right eating habits inherent in the people of Japan.

The Japanese are known for their slim physique and long life expectancy, thanks in large part to the diet they follow.

Advantages and disadvantages of the Japanese diet

Let's take a closer look at the advantages and disadvantages of such a diet. The 13-day Japanese diet has several advantages:

An effective weight loss option. According to this scheme, you can lose weight by 8 or more pounds.
Reducing salt intake has a positive effect: excess fluid leaves the body and swelling decreases. The cardiovascular system will gradually return to normal.
There is a noticeable improvement in well-being. Reducing the amount of salty foods in the diet will help a person get rid of this bad habit.
Plant protein allows you to maintain thinness, to strengthen the immune system for a long time.
The Japanese diet menu is a selection of affordable products that can be purchased at any supermarket.
Such a weight loss course is suitable at any time of the year.

This weight loss system is harmful for several reasons:

Daily coffee intake can provoke problems with the cardiovascular system, central nervous system and gastrointestinal tract (CNS and gastrointestinal tract).
The diet is unbalanced, very close to a hunger strike.
Long breaks before meals can be a starting point for serious stomach ailments.
Many people find it difficult to get used to the diet.

The Japanese diet is one of the most famous methods for fast weight loss.

Basic Japanese dietary rules

A number of rules for weight loss, such a diet that will help improve your figure and fitness:

eat food strictly from a special menu;
think about hungry days in advance;
does not edit or change the order of items;
give up sweet, salty, starchy foods (except permitted);
try to drink your daily amount of clean water (1, 5 - 2 liters depending on your weight);
Drink green tea after every meal, as black tea is forbidden;
cook vegetables in a slow cooker or bake in olive oil in the oven;
is allowed to repeat such a diet once every six months;
it is necessary to take multivitamins, active supplements that will compensate for the deficiency of nutrients in the body;
consultation with a specialist is necessary as the food system has side effects;
Psychological training is the key to the success of any diet. Japanese is no exception;
before you start, gradually exclude prohibited, especially harmful products from your menu;
The original portion of vegetables and fruits will help to cope with the desire to eat some kind of "harmful", as well as to improve the mood of those who lose weight.

It is necessary to strictly adhere to the menu, without changing either the sequence of days or the set of products, strictly following the rules of cooking.

Preparing for the Japanese diet

We strongly recommend that you do not skip this step, as a sudden change in diet is stressful for everyone, even if you decide to try a more gentle diet than Hayley Pomeroy.

Here are some tips to help you rebuild your body in a new way and start losing weight:

excludes any kind of "harmfulness" from the diet (fried, jam, flour, sauces, semi-finished products, instant foods) a week before the start of the diet;
take a smaller plate - this will reduce the amount eaten by 20-25%;
do not eat much at night, eat dinner 3 hours before bedtime;
drink the norm of clean water (1, 5-2 liters per day);
Drink the first glass of water in small sips in the morning to activate your metabolism after sleep.

7-day Japanese diet menu

The weekly 7-day Japanese salt-free diet consists of three meals a day: breakfast, lunch and dinner. All drinks are consumed without sugar.

Example of a balanced diet for each day:

Start your breakfast with a cup of coffee or green tea. For lunch, boil 2 eggs, cut a salad of Chinese cabbage, carrots, season with vegetable oil. Then drink 1 glass of freshly prepared tomato juice. Dinner consists of boiled fish (150-200 g), 100 grams of Chinese cabbage with the addition of a spoonful of olive oil.
Start your first meal with a little rye toast and coffee / tea. Lunch consists of a vegetable-based salad, roasted fish (200 grams). For dinner, boil a small piece of beef (200 grams) + a glass of low-fat yogurt.
Natural unpackaged coffee - breakfast. Boil 1 hard-boiled egg for lunch, cut a carrot salad (small portion weighing 150 grams), season with vegetable oil. Eat an apple at the end of the day.
For breakfast, in addition to a cup of coffee, 1 toasted rye bread is allowed. The second meal includes an egg, 3 medium carrots, 10 grams of natural low-fat cheese. In the evening, eat fruits that are allowed on the menu.
For breakfast, grate a carrot and season with a lemon wedge. Bake fish fillets for lunch. Squeeze a glass of tomato juice. Dinner includes 2-3 unsweetened fruits (eg pear).
Drink a cup of weak green tea at the beginning of the day. At lunch, boil 300 grams of chicken breast, cut a salad of carrots and cabbage (150 grams). For dinner - 2 boiled eggs, grated carrot salad with a drop of oil.
Rye croutons and a cup of tea are allowed for breakfast. Lunch consists of a small piece of boiled beef (200 grams) + apple. Dinner - each of the offered (without beef).

The 7-day Japanese diet and menu described above do not guarantee significant weight loss. During this period, you can only remove excess water from the body.

This diet can be called salt-free precisely because of the fact that you drink a lot and do not consume salty foods, the pounds are literally washed away.

Japanese diet menu for 9 days

The diet below is no different from the 7-day option, but two more days are added:

Drink sugar-free coffee / green tea for breakfast. Second meal - 500 g of boiled chicken, a bowl of cabbage and carrot salad. Dinner will consist of grated carrots seasoned with sesame oil.
Start your day with your usual drinks. Lunch breakfast consists of boiled chicken fillet (150 g), carrot and Chinese salad, 2 eggs. Eat 2 of the permitted fruits in the evening.

13-day Japanese diet menu by day

A few more days are added to the Japanese diet menu:

rules for losing weight on the Japanese diet

In the morning, cheer up with a cup of coffee. The lunch diet includes: a piece of cheese (10 grams), 1 boiled egg, a salad of grated carrot strips, cabbage. Breakfast of the "right" fruits for dinner.
At the beginning of the day - rye toast with green tea. For lunch, fry the zucchini in olive oil. Dinner can consist of two hard-boiled eggs, cabbage salad, seasoned with lemon wedge and butter, boiled beef (150-200 grams).
Have a cup of coffee and a crouton for breakfast. The second meal is 200 grams of fish (cooked or made in a slow cooker), mixed salad. Prepare a piece of beef for dinner. Go to the supermarket for fresh kefir.
After waking up - a cup of coffee. The daily diet consists of a few hard-boiled eggs, 150 g of cabbage salad. For dinner, fry or boil 200-300 grams of fish fillets.
From the next day, you must select the menu for each day and add 1 banned product. It is important to gradually leave the two-week diet and not to eat uncontrollably previously forbidden food.

Fish, chicken, beef, eggs, cheese and kefir should be the basis of your menu.

If you have a sweet tooth, you can smell vanilla during your diet. This will reduce the urge to break free and eat a sweet bun.

for breakfast, cook porridge in water (buckwheat, oatmeal);
for lunch you can eat boiled rice with meat;
include protein and vegetable snacks in your diet;
gradually salt and pepper your meals;
The period of refusal of such a diet lasts about 4 weeks, so you have to be patient.

List of Japanese diet foods

As part of this type of diet it is necessary to eat natural products low in fat and carbohydrates:

natural bean or ground coffee (accelerates metabolic processes in the body, normalizes blood pressure);
white fish (fillet only) because the red fish is too oily;
green tea (natural without fruit additives);
fresh fruit (except bananas and grapes, which are high in sugar). Give preference to green apples with "acidity", pears, grapefruit, cherries. You can drink cocktails or smoothies;
lean meat (beef, veal);
tomato juice that you made yourself in a blender. Stores sell drinks high in salt;
low-fat (or completely fat-free) fresh kefir;
chicken or quail eggs;
chicken (fillet), turkey;
vegetable oil (olive or sesame);
still mineral water;
vegetables (preferably Chinese cabbage, eggplant, zucchini, carrots);
rye bread or croutons.

Forget about salt, sugar, spices (they make you eat more than you need to satisfy your hunger), leave smoked meats, baked goods, bananas and grapes in the store.

List of forbidden foods with the Japanese diet

Diet food contains a list of foods that should not be consumed.

To lose weight, you must leave the following positions:

It is not recommended to add spices and herbs. Salting dishes is strictly forbidden.
Don't drink alcohol while losing weight. They themselves are a high-calorie product.
Eliminate flour, sweets and fatty foods from your diet.
As mentioned above, avoid the two types of fruits (bananas and grapes) that are high in sugar.

Results

For such a short period of time (13 days) can go up to 15 pounds (depending on the duration of the course and the initial weight). Of course, if you follow all the instructions, do not replace the products, strictly follow the established daily routine.

Keep in mind that with a balanced Japanese diet for 13 days, the menu helps to improve metabolism, so that weight loss will continue after its end. Drinking plenty of water will improve the appearance of the skin, will eliminate swelling.

During the diet it is strictly forbidden to eat snacks and any deviations from the proposed menu, otherwise the result will be far from promised.

Contraindications

The Japanese diet is a difficult option to improve the parameters of the figure, so it is not suitable for everyone. Again, it should be noted that you should consult a nutritionist before going on a diet.

The following list of prohibiting factors for "Japanese women" is distinguished:

is contraindicated in pregnancy and lactation;
adolescents (under 18 years), adults should not limit their diet;
general weakening of the immune system, colds, SARS, flu;
are unacceptable for people with chronic diseases (cardiovascular, intestinal, kidney diseases);
stool disorders, nausea;
postoperative period (regardless of the severity of the operation);
mental, physical, emotional stress (eg upcoming competitions, competitions, submission of the report);
If you feel weak, dizzy for a few days after starting the diet, then you should give it up.

We looked at the characteristics of the Japanese diet for a week or more. Fresh vegetables, fruits, mainly fish, moderate consumption of butter, fermented dairy products, salt rejection are the main such food system. We can assume that this is the key to longevity and harmony of the Japanese.