Rapid weight loss on the Japanese diet

food for the Japanese diet

Weight loss in a short period of time will happen if you give priority to the Japanese diet. The basis of his diet is fish and seafood, grains and vegetables. But animal products, sugars and fats are completely excluded. Dishes for this diet can be found in traditional Japanese cuisine.

When following the Japanese diet, you should eat small portions and prefer simple meals. A nutrient -rich diet will not only help you lose weight, but also improve your health.

What is the Japanese Diet?

The Japanese diet is based precisely on the traditional cuisine of the country. The main principles of nutrition are a minimum of animal products, small portions and cooking without sauces and seasonings. The emphasis is on the natural taste of the ingredients in the dish. Modern Japanese cuisine is fundamentally different: many dishes have been borrowed from Chinese and Oriental cuisine.

In addition to permitted and prohibited foods, there are other aspects of the Japanese diet. To follow them or not is your only choice. On the Japanese diet, it is advisable to devote a lot of time to eating. Put down your phone, turn off the TV and eat quietly. Do not fill your mouth, take small pieces and chew food carefully. You can also fully immerse yourself in the Japanese atmosphere and change the fork to wood. This will help you satiate even a little food.

Small portions are an important factor in weight loss. After all, this is exactly how the calorie content of the diet is reduced. This contributes to the loss of extra pounds. And the absence of unhealthy sugars and fats further speeds up this process.

Health Benefits of the Japanese Diet

In addition to weight loss, the Japanese diet has several health benefits. The Japanese diet contains healthy fats, fiber, calcium, magnesium, iron, as well as vitamins A, C and E. The essential omega 3 fats in the Japanese diet are derived from marine fish. It has a positive effect on brain, eye and heart function. And seaweed and green tea, which are antioxidants, help prevent the destruction of cells in the body.

The high amount of fiber in seaweed, soy and vegetables helps the digestive tract function. Fiber helps digestion and also promotes the production of beneficial bacteria in the stomach. This is why the Japanese diet can help you deal with bloating and other troublesome problems. In addition, fiber has been shown to curb appetite and hunger. And this is what you need in the diet.

One of the staples of the Japanese diet is soup. Studies have shown that there is a link between BMI and the frequency with which soup appears for your lunch. And that's right. Participants who regularly ate soup were thinner and measured as BMI and waistline.

The Japanese diet can also help overcome some chronic diseases. It is particularly effective for type 2 diabetes and cardiovascular disease. And the reason for this conclusion is the products of the Japanese diet: again seaweed and green tea, fatty sea fish and vegetables. The diet also eliminates sugar completely, which is what diabetics need.

Japanese diet diet

Rice and fish are the staples of Japanese food. Of course, this is not the only food allowed in the diet. Other foods suitable for the Japanese diet:

  • mi.Ideally, this must be rice or egg noodles. But regular pasta is not advised to add to the diet on the diet.
  • Fish and seafood.All types are allowed, even the fattest fish. And you have to cook it without oil. You can diversify your diet not only with grilled or fried fish, but also raw. Sushi and sashimi are allowed in the Japanese diet.
  • Soy tofu cheese.Since the diet does not contain animal products, tofu is an excellent source of plant -based protein.
  • Seaweed.There are a minimum of calories in seaweed, but plenty of nutrients.
  • Ripe fruits.Apples, kiwis, pineapples and mangoes are good choices for your diet. But high -calorie bananas are best discarded. Don’t forget about dried fruits: they will replace sweets perfectly for the Japanese diet.
  • Fresh vegetables.It is worth giving preference to fresh vegetables over frozen ones. You can prepare a side dish for fish with broccoli, green beans, or cauliflower.
  • Seaweed or kelp.The Japanese diet would not be without seaweed. It contains only 50 calories per 100 grams and many nutrients and trace elements.
  • Tempura batter.In some respects, it resembles regular fish bread, only without eggs. The Japanese make tempura from wheat flour and water.
  • Green and black tea. Both of these drinks can be consumed without restrictions on the Japanese diet. But sugar must be replaced with calorie -free sweeteners so as not to harm the figure.

Prohibited foods in the Japanese diet

The traditional Japanese diet prohibits the following foods:

  • Meat and chicken.Beef, pork, chicken, turkey and duck are prohibited.
  • Dairy product.Milk, cheese, yogurt, ice cream and other milk -based products should be completely eliminated.
  • Eggs.They are banned in any form.
  • Saturated and trans fats.You should not use sunflower oil and margarine for cooking. Fatty sauces like mayonnaise also fall into this category.
  • Bakery.Flour products are not allowed in the Japanese diet in any form.
  • sugar.On the Japanese diet, not only sugar is forbidden, but all sweets. This includes muesli and packaged juices.

Menu for the Japanese diet for 7 and 14 days

There is no set menu on the Japanese diet. You can combine the allowed foods according to your wishes. But many find it hard to imagine anything other than fish and rice in the Japanese diet. If you want to lose weight fast, then the Japanese diet for 7 days is right for you. In this strict version, breakfast is almost completely excluded. But even here, you can divide your daily food supply into several servings. But on the Japanese diet for 14, the diet is a little different, but you will also lose weight more slowly.

Rapid weight loss in 7 days

First day

  • Sugar -free black coffee, milk and fruit salad;
  • Seaweed salad and 100 g of tuna;
  • Fish or seafood with rice - portions up to 250 g;

The second day

  • Tea or coffee without sugar;
  • Fresh vegetable salad with shrimp and soy sauce;
  • Fried tofu and rice dishes;

The third day

  • Freshly squeezed juice and some dates;
  • Zucchini and tofu casserole;
  • Grilled fish and carrot salad;

Forth day

  • Tea or coffee without sugar and milk;
  • miso seafood soup;
  • Mi sobo (sobo) dan tuna;

The fifth day

  • Rice with vegetables;
  • Vegetable salad with soy sauce;
  • Soy and green beans;

The sixth day

  • Vegetable smoothie;
  • Rice noodles and grilled fish;
  • Sushi with salmon and cucumber;

the seventh day

  • A large cup of fruit salad;
  • fish soup noodles;
  • Tofu in soy sauce with broccoli;

Japanese diet for 14 days

The 14 -day Japanese diet is different from the 7 -day diet with only breakfast. Ideas for lunch and dinner can be taken from the 7 -day diet menu. If you choose a two -week diet, your breakfast should be more satisfying. This can be:

  • Tofu with whole grain chips;
  • A large cup of fruit salad with dried fruits and nuts;
  • Tofu Japanese bread or seafood - tempura.

Get out of the Japanese diet

In order not to add the lost weight on the Japanese diet back, you need to get out of it properly. If you go back to an unhealthy diet at the end of the 7 day diet, your efforts will be in vain. The Japanese diet is quite strict, so you need to gradually return to your normal diet.

First, add more protein from animal sources. In the first three days after the end of the diet, it is advisable to include milk, eggs and meat in the diet. It is better to prepare breakfast with this product, because you will have time to spend the calories you eat during the day.

Second, add fat gradually. You can start frying in vegetable oil 3-4 days after the diet. However, don’t use it excessively - it’s not very good for your health.

Third, go for proper nutrition. Only PP will help you maintain results and not gain weight. Not necessarily always according to the principles of PP. Sometimes you can and do pamper yourself with something delicious.

The Japanese diet is the best way to lose weight fast. And if you feel hungry, then you can eat any food allowed. That’s why she fell in love with weight loss.