Types and principles of Japanese diet for weight loss

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

Weight loss principle

The Japanese diet is for 7, 14 or 13 days. Proper weight loss is done by using foods that are high in protein. Foods high in carbohydrates and fats are excluded from the diet. The technique is considered "salt-free". The initial stage of weight loss is supplemented by the normalization of metabolic processes in the body, the elimination of toxins. The fat burning process starts at 2. -3.

It is impossible to deviate from the regime - the diet is strictly defined. Due to the lack of sufficient carbohydrates in the containers, the duration of the diet should not exceed 14 days. The occurrence of side effects requires immediate discontinuation of diet therapy and there is a reason to contact a medical institution. The use of vitamins and minerals during weight loss is promoted, the complex is chosen individually. It can take up to a month to leave the diet.

Nutrition rules

Dishes made from approved foods can fill you quickly. This is due to the fact that they contain the main "building" component - protein. Carbohydrates and fats get into the body in small amounts. Fiber is found in fresh vegetables and fruits, and their use is not limited. Soluble fiber promotes the normal functioning of the digestive system. Antioxidants involved in metabolism are found in green tea and natural coffee.

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

Drinking regimen should be followed carefully: drink at least 1. 5 liters of fluid a day. The presence of salt, sugar and hot spices in the dishes is unacceptable. The number of meals is limited: no more than 3 times a day. You can't eat snacks.

Experts advise to give up sweets and unwanted foods in advance - this will help avoid collapse. It is recommended to reduce portions.

Authorized and prohibited products

The list of products allowed for consumption is strictly limited. The 14-day daily menu may include:

• meat and poultry products;
• fish;
• bread;
• vegetables;
• fruits;
• natural freshly squeezed juices;
• dairy products;
• tea and still mineral water.

Vegetables, fruits and greens you can eat:

• zucchini;
• carrot;
• eggplant;
• cabbage;
• apples;
• pineapples;
• pears;
• stone;
• pomelo;
• citrus fruits (lemons, oranges).

Bread and rusks must be rye. Lean meat (lean beef, chicken, turkey) and fish (hex, blue whiting, cod) are heat treated. Eggs are allowed, but in small quantities. Beverages (green tea, natural weak coffee, boiled water) should not contain sweeteners. You can drink tomato juice and kefir with low fat content (1%). Olive oil is included in the diet.

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

• fatty meat and fish;
• vegetable oils;
• salt and sugar;
• Fast food;
• flour products;
• smoked and cooked sausages;
• semi-finished and preserved foods;
• confectionery and pastry;
• foods containing starch (vegetables, cereals);
• alcohol and tobacco products;
• sauces, marinades.

Vegetables and fruits:

• Cherries;
• cherries;
• Garnet;
• persimmon;
• tangerines;
• mango;
• figs;
• passion fruit;
• grape.

Dried fruits:

• dried plums;
• raisins;
• dried apricots;
• dates.

The Japanese rarely eat dairy products because they often do not tolerate lactose, so they are not included in the diet.

Potato chips, sweet and salty popcorn should be excluded from the diet. Semolina, barley and millet groats are not used for cooking, which promotes fat burning.

Prohibited flour products:

• Pancakes;
• dumplings;
• vareniki;
• spaghetti (noodles);
• Pancakes;
• pasta;
• wheat bread;
• muffins.

Confectionery (sweets, biscuits, pastries, rolls, cakes, marshmallows, halva, canned food, jam) is strictly prohibited. Spices (spices, mayonnaise, ketchup) are not added to dishes. Any dairy products (sour cream, cheese, fermented fried milk, milk with full fat content, cream) are prohibited.

Meat and sausages:

• pork;
• sheep meat;
• ham;
• boiled pork;
• Salo;
• smoked sausages;
• uncooked smoked, cooked, dry - preserved sausages.

Dried, smoked and dried fish must be removed from the diet immediately. Poultry meat is consumed only cooked. Do not use chocolate, ghi and butter. Alcohol and tobacco products are excluded for 2-3 weeks before weight loss. Highly carbonated sweet drinks (lemonade, kvass) are replaced with still mineral water.

Dried fruit compotes, jelly are not included in the drinking diet. Cherry, apple, pomegranate, grape and orange juices should also be avoided. Nectar is made from pineapples and tomatoes, they are drunk in small quantities.

Types of Japanese diet

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

• 7 days;
• 13 days;
• 14 days.

The diet should be followed regardless of the type of technique.

Diet for 14 days

The salt-free slimming system is intended for 2 weeks. During this period, fat cells are gradually released and burned. In the first 3 days, the body is cleansed. During this period, experts recommend drinking plenty of fluids: boiled water and green tea accelerate the leaching of residual toxins. Generally, the diet can be divided into two stages, each lasting 7 days. In the first stage, kefir is included in the menu. The dishes are steamed, baking and stewing are not taken into account.

Diet for 7 days

The gentlest technique is for a week. During this period you can lose no more than 3-4 kilograms. The menu is strict, the products are strictly limited and cannot be replaced. During the weight loss period there is a restructuring, during which the body gets used to the new diet, so experts consider this system to be the least effective. The menu can include traditional Japanese dishes made from authorized ingredients. They cannot be supplemented. For people who plan to lose weight according to Japanese women, nutritionists recommend choosing the option "mild".

Diet for 13 days

The principle of this type of operation is no different from the previous two. Serving weight does not exceed 200 g, the liquid is consumed when thirsty. Food intake - 13 days at a time. Compliance with all detox diet rules is mandatory. In less than 2 weeks, the intestines are completely cleansed, the fat burning process takes place gradually, so the skin retains its elasticity in problem areas. The energy supply is supplemented by protein foods.

Diet plan for the day

Slimming dishes are fully adapted to European cuisine and do not contain exotic ingredients. The approximate menu is for 7 days, on day 8 it is repeated. It is allowed to diversify drinks: replace coffee with green tea, kefir - with 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 scheme (14 days):

• chicken fillet - 1 kg;
• fish fillet - 2 kg;
• lean beef - 1 kg;
• crackers or rye bread - 0, 5 kg;
• chicken eggs - 20 pcs. ;
• white cabbage - 2 pcs. ;
• zucchini and / or aubergines - 1 kg;
• carrots - 2, 5-3 kg;
• fruit (unsweetened) - 1 kg;
• lemons (large) - 2 pcs. ;
• kefir (low fat) - 1 l;
• olive oil - (cold pressed) - 0, 5 l;
• tomato juice (home-made) - 1 liter;
• natural coffee (grains or powder) - 1 package;
• green (large leaf) tea - 1 pack.

Water consumption depends on a person's age and weight.

The food set is enough for three meals a day. Still mineral water can be replaced by boiled water. The minimum amount of fluid per day is 1, 5 liters.

Detailed daily menu plan (by days):

1. Breakfast (8. 00) - a glass of weak natural coffee. Cream, sugar, condensed milk must not be added. For lunch (13. 00) - finely chopped cabbage, stewed in its own juice, adding a small amount of olive oil, 2 hard boiled eggs and 250 ml of tomato juice. For dinner (18. 00) - fish (200 g boneless fillet), steamed or cooked.
2. Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - cabbage, stewed with olive oil and steamed (cooked) 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 crocodile. For lunch - a vegetable stew of eggplant or zucchini. For dinner - a salad of fresh white cabbage, spices with oil. You can eat 2 eggs and 200 g of boiled lean beef (pulp).
4. Breakfast - raw carrot puree, lemon juice. Lunch - boiled boneless fish fillet (200 g), 250 ml of tomato juice. Dinner - an unlimited amount of fruit.
5. For breakfast - raw carrot puree, lemon juice. For lunch - cooked boneless fish fillet (200 g), a glass of tomato juice. For dinner - fruit in any quantity.
6. Breakfast - coffee or green tea without sugar. Lunch - 0, 50 boiled chicken (breast or thighs without skin), fresh vegetable salad (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 pcs. ), Salad of fresh grated carrots with butter.
7. For breakfast - green tea without sugar. For lunch - the flesh of stewed or boiled beef. For dinner - any food (except dinner for 3 nights).

The menu can be displayed schematically. Experts recommend placing the page with the drawing in a visible place.

Proper way out of the diet

A kind of diet should be followed 2-4 weeks after the diet. During weight loss, the body gets used to small portions and low-calorie foods. Avoiding diet is necessary to maintain normal weight and optimal digestive function. It is recommended to gradually return to the usual diet: add a little carbohydrate-rich food every day. The duration of the exemption shall be at least 14 days.

Meals should be particulate, the portion weight should not be increased. The diet should be dominated by foods that contain small amounts of calories and supplement the energy stored in the weight loss process. It is not recommended to reduce the amount of protein consumed in food (chicken eggs, poultry and fish). Fats and carbohydrates are introduced gradually in the menu. Salt and sugar can be added in micro doses. The drink should be plentiful, consume no more than 2 liters per day.

Cereals are allowed for breakfast during check-out. Oatmeal, buckwheat and rice groats boil in water. Vegetables and fruits are eaten raw in any quantity. It is best to prefer sweet and sour apple varieties. Snacks are introduced between the main meals: a glass of kefir or rice cakes. Rye bread is replaced by wholemeal or yeast-free bread.

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

Diet costs

Products approved for use during weight loss are in the middle price range.

Advantages and disadvantages

Japanese weight loss techniques have several advantages and disadvantages. Benefits include:

• efficiency;
• availability;
• cleaning at the same time as weight loss;
• detailed menu;
• Three meals a day;
• increased muscle tone.

Efficacy is associated with a fast fat burning process, the result appears after 7 days. The products are available to everyone and can be purchased at any store. No need to calculate calories in advance, the menu is clearly written. Food is consumed 3 times a day, the diet is rich, so feeling hungry is rare. Body cleansing helps to normalize metabolic processes. Due to the high protein content in foods, muscle structure is strengthened.

The disadvantages are:

• unbalanced diet;
• lack of vitamins and minerals;
• lack of a hearty breakfast;
• the need to comply with the rules on dieting;
• short term weight loss;
• contraindications.

An unbalanced diet and a lack of fat, protein and carbohydrate ratio increase the risk of side effects. The reduction of natural defense reactions, deterioration of nails and hair occurs due to the lack of vitamins in the body. Proper nutrition prevents the development of stressful situations that can lead to rapid weight gain.

Contraindications and harm

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

• pregnancy at any time;
• breastfeeding;
• gastric and duodenal ulcers;
• erosive damage to the digestive system;
• renal and hepatic pathology, including failure;
• anemia;
• gallbladder disease;
• diseases of infectious etiology;
• cardiovascular pathology;
• hypovitaminosis;
• diabetes;
• increase in blood pressure;
• exacerbation of chronic diseases;
• gout.

The diet is not suitable for the elderly and adolescents. Any non-compliance with the general rules of the technique increases the risk of side effects. Nausea and stool problems (constipation or diarrhea) may occur in the first few days. Indigestion is accompanied by excessive flatulence or colic. Bad breath, heartburn and belching appear. Headaches occur when sugar is completely given up.

Neurosis and sleep disorders develop for the same reason. Due to the lack of fat, a bitter taste appears in the mouth. The appearance may deteriorate: the skin becomes pale and dry. Lack of nutrients causes joint pain.

Diet recipes

Dietary meals are added to the menu after leaving. You can diversify your diet with salads, first and second courses. Homemade desserts with low sugar content improve brain function and can be used after 14-15 days.

Dietary salad "Hope" includes the following ingredients:

• potatoes - (2 pcs. );
• milk sausages - (2 pcs. );
• chicken breast - (250 g);
• pickled cucumber - (1 piece);
• greens;
• salt;
• olive oil - (1 tablespoon).

Boiled potatoes, boiled chicken and sausages cut into cubes. Put the mass in a deep bowl and add salt. There, add sliced cucumbers and finely chopped greens.

Season the salad with olive oil (first pressing).

Coleslaw:

• Peking cabbage - (250 g);
• fresh cucumbers and tomatoes - (250 g);
• chili pepper - (1 pc. );
• hard cheese - (150 g);
• salt;
• olives (1/2 can);
• olive oil.

Chinese cabbage leaves are cut by hand into small pieces. Cucumbers and tomatoes cut into large pieces. Chop the chili (half the vegetables) in a blender. Mix all ingredients, salt and add oil. Decorate the salad with grated cheese and olives on top.

The first meals are eaten at noon. For easier digestion, soups are prepared in puree. Spinach and celery soup:

• 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. ).

Pour olive oil into a preheated pan. Finely trim the celery stalk and fry in oil. Boil the broth in a separate saucepan, place the chopped spinach in it and simmer for 5-7 minutes. Remove the peel from the tomatoes and chop in a blender. Add tomato paste to spinach. Salt the broth, add it to the frying. Cook for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.

Mushroom cream soup:

• mushrooms - (8 pcs. );
• potatoes - (2 pcs. );
• zucchini - (300 g);
• carrots - (1 piece);
• onions - (1 pc. );
• weak meat broth - (1 l);
• flour - (1 tbsp. );
• olive oil - (2 tbsp. );
• cream - (1 tbsp. l. ).

Boiled vegetables cut into small cubes and chopped in a blender. Bring the broth to a boil. Fry the flour until golden brown, add the broth, add the vegetable puree. Boil the soup over low heat until thickened, then salt, add sour cream and garnish with greens. The first dish is served with rye toast.

Beef stew with vegetables:

• beef - (500 g);
• olive oil - (3 tbsp. );
• potatoes - (200 g);
• carrots - (1 piece);
• sweet pepper - (1 piece);
• onions - (1 pc. ).

In olive oil, spread onions, peppers and grated carrots in half rings. Boil the beef until half cooked, cool and cut into small bars. Place the meat on the fried vegetables, salt. Put potatoes cut into strips on top. Salt again. Pour the meat broth into the vegetables. Simmer the dish for 25-30 minutes.

Indian food is a dietary dish, which is prepared in 2 stages. Ingredients for the dough:

• flour - (1, 5 levels);
• warm water - (1 glass);
• salt.

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

As long as the dough "fits", you need to prepare the sauce. Needed ingredients:

• mushrooms - (6-8 pieces);
• carrots - (1 piece);
• green onions - (4-5 feathers);
• zucchini - (400 g);
• olive oil - (2 tbsp. );
• tomato paste - (2 tbsp. );
• chicken fillet - (400 g).

Mushrooms, zucchini and carrots cut into small cubes. Boil the chicken fillet and cut into strips. Fry onions in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat. Pour 150-200 ml of water into the baking dish and sauté the vegetables until soft.

Roll out the dough into thin strips and spread 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 minutes. Spread the "columns" of dough on a bowl, pour the vegetable sauce and sprinkle with greens.

Results and feedback

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

First review, female, 36 years old

As a teenager, I started to recover, I tried many diets - they did not help. I went to a nutritionist, went for a medical examination, ate separately, constantly calculated calories, arranged fasting days, and in 5 months I was able to lose only 2 kilograms. Japanese fat burning system recommended by a friend, I failed to lose 7 kg in 2 weeks. I decided to give it a try.

The medical examination did not reveal any contraindications. The nutritionist provided detailed nutritional advice. The system does not require large material investments. On the doctor's recommendation, she drew a detailed menu and added a sheet to the refrigerator. For the first 3 days I almost fell out: the portions seemed small, the feeling of hunger was constant. Day 4 was easier, I tried to chew longer and drink more fluids.

The second stage of weight loss flew quickly. I cook on the machine: I remembered the ingredients of the food and their weight. The food began to seem satisfactory, the hunger practically disappeared. There were no side effects, except for a temporary headache on day 3. The nutritionist explained that this was due to a lack of sugar. I left the diet for 20 days. I liked the food at the exit, so I completely gave up on sweet, fatty, salty and smoked food. I am happy with the result: in 2 weeks I lost 10, 5 kg. In six months, I will use this weight loss system again.

Second review, woman, 28

I learned about the technique 2 years ago. At the time, she weighed 107 kg, an increase of 164, a figure that is critical. There were health problems and I wasn't happy with the look. Her friends could not recommend an effective diet, so she decided to consult a specialist. Your doctor advised you to try to lose weight using the Japanese weight loss system. The long list of foods was frightening at first, but the nutritionist reassured and explained the diet in detail.

It took 5 kg for 7 days. The dishes from the menu are hearty, I eat one serving. At first there was a slight dizziness and a small bowel disorder. The side effects went away on their own. She took food at the same time. The second stage of weight loss was easy: there was lightness, improved appearance and general well-being. Thanks to diet, I quit smoking and completely gave up alcohol. During the release period went 13 kg. 1, 5 years I ate properly, swam and ran, the previous weight has not returned.