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The Japanese diet is 14 days

The Japanese diet is the key to harmony, beauty and health

Let's say right away. Most of the "Japanese" diets on the network have nothing to do with Asian cuisine or the diet discussed below.. Typically, these pseudo-Japanese dietsThey offer you "bird-sized" boiled cabbage, a couple of eggs and 100 grams of meat or fish a day, reduce the number of meals to three and live in this mode for up to 2 weeks. No! Such a small diet is not suitable for an active person.

Why is the Japanese theme and everything under it so popular?

The country of the rising sun will always be attractive and incomprehensible to Europeans. Perhaps this is due to the fact that Japan has long been a closed state for Western civilization. In our traditional view, what are they, the Japanese? They are technologists, but they believe in spirits; conservative, but invented the "Ganguro" style; restrained, but capable of savage support; He values his life in such a small way, but historically it raises suicide to the level of an honorable ritual. The islanders gave the world the most beautiful engravings and Pokemon. They are also delicate and live long. Why?

You can talk about genetics and physiology, or you can answer: we are what we eat.

The article is based on Elisa Tanaka's book "The Japanese Diet".

Traditional components of Japanese cuisine

I lay in the shade
The knot pushes me
Mountain stream.

rice

For the Japanese, rice is "the beginning of everything" for us. It is a healthy source of carbohydrates that it does not containitself free. Japanese people eat different types of rice, but prefer to eat brown rice cooked with sesame oil.

Fish and seafood

Fresh fish dishes are a storehouse of protein and fatty acids in the Japanese diet

Fish dishes are the second largest food item in the daily diet of the people of Dogan Gunesh. The protein structures of fish meat are complete, easily digested and contain essential human amino acids. But the Japanese do not eat smoked and salted fish - only fresh sea or fresh water. The fat in fish melts and will not accumulate in your thighs with ugly cellulite, but will give the body a full-fledged polyunsaturated fatty acids.

Seaweed

Seaweed (aka kelp, brown seaweed) is widely used in Japanese cuisine: it is added to rice, fish dishes or soy dishes. Laminaria is rich in iodine, minerals and macronutrients and is a good prevention of thyroid disease, atherosclerosis and heart attack. Also, the inhabitants of the Japanese islands use dried cabbage instead of common salt.

Vegetables and legumes

True Japanese cuisine is impossible without vegetables. This, of course, all kinds of cabbage, radishes, garlic, green onions, cucumbers and tomatoes, eggplant, carrots, peppers, legumes, asparagus, spinach, celery and all kinds of lettuce.

Shoots and shoots

Sprouted grains are a source of vitamins in the Japanese diet.

Valuable food sources, because the seedlings are eaten "live" - that is, their benefits are not killed by heat treatment. In addition, germinated grain is more useful than "sleeping" grain, because all life processes are activated in it.

Advice: You can buy seedlings from any large hypermarket, or you can germinate the grain yourself in your window. Take 2 tablespoons of seeds or grains, place them in a container and fill with water at room temperature so that the liquid level is 6 cm above the surface of the grains. Cover the container with gauze and leave for 7-12 hours. Then drain the water and wash the beans thoroughly. The seedlings should be kept in the dark and can be replaced with greens for salads, soups and side dishes. Don't just create large reserves for future use.

Fruits and berries

Asians eat fruits as a dessert instead of traditional pastries and confectionery for us. It is also important not to eat strawberries during the fruit and berry season, ie in winter.

Spices and seasonings

Curry, black, red and hot peppers, anise, turmeric, garlic, horseradish, dill, ginger (fresh and pickled), basil, mustard seeds, cilantro, cinnamon are added to many dishes. But bay leaf, on the contrary, is not used. Salt is also not valued, and dry cabbage powder (as mentioned earlier), soy sauce or sesame oil is used instead.

Green tea

Green tea is an extremely healthy drink consumed in the Japanese diet.

Tea is believed to have many healing properties: it strengthens teeth, calms the spirit, cures heart disease, neutralizes toxins and helps to achieve longevity. The basic principle of drinking Japanese tea is: "Drink - stakes, filled - to drink. "The second cup of tea is the most valuable (especially if you brew the tea in the cup itself).

Advice: To make the tea fragrant and as useful as possible, first rinse the kettle with hot water and close the lid to warm it up. Then wash the tea leaves in warm water and put in a teapot in a ratio of 1-2 tsp. For a cup of tea, fill the tea leaves with warm water not exceeding 80 ° C. First, pour a third of the water into the kettle and infuse for 3-5 minutes. Then, fill to half and leave again, but only for 1 minute. Then add as much water as you need to drink tea and infuse for a minute. The tea is ready.

Tofu (bean curd)

Bean curd is a complete source of protein for Asian vegetarians: 240 g of tofu contains as much protein as two chicken eggs. 100 g of tofu is 20% richer in calcium than 100 g of cow's milk. Soy protein is 95% digestible, rich in lysine, calcium, iron, vitamins B, E and K. Tofu is an excellent dietary product, and despite all its high nutritional value, bean curd is very low in calories. There are fewcarbohydratesand no cholesterol. Unlike acidic meat, tofu is alkaline. And nutritionists say that an alkaline environment is more beneficial than an acidic environment, and recommend eating at least 25 grams of soy protein a day.

Benefits of the Japanese diet

Many people can't stand the diet because diets are so restrictive in terms of taste, sometimes limiting what we eat to an extreme. Enjoying the taste of food is a joy that can not be left for a long time, without harming the well-being and mood. The real Japanese diet consists of delicious dishes made from products that are good for the body and low in calories.

Disadvantages of the Japanese diet

The diet means that you have to master some recipes of Asian dishes and require certain adaptations. This diet is technically more complicated than many others, where you take only a few foods and eat them for a while or until you get sick.

Learning Japanese cooking techniques can be seen as another skill in your arsenal, the ability to sit on a rope - it can be surprising, you can be proud of it.

So you will need kitchen inventory:

  • Wok or wok for quick frying or cooking;
  • non-stick coated pans;
  • Double pot (instead of a double pot you can put a metal strainer in the pan);
  • Food processor, mixer;
  • Dishes made of beech, cherry or maple wood to mix cooked food: wood does not absorb odors and lasts a long time;
  • Wooden tumors or tumors.

You will need to cook:

  • Different types of rice;
  • Noodles;
  • mushrooms;
  • spices and herbs;
  • Sauces: soy, teriyaki, fish, oysters.

Japanese food should not be a big problem for you, now you can buy them in any hypermarket or easily replace them with some of our ingredients. Don't be afraid to experiment.

Japanese diet: basic principles

The Japanese diet involves strict adherence to important rules.

The Japanese diet menu includes many soups and vegetables. . This is an excellent strategy to lose weight, because such foods are low in calories and good for digestion. The vegetable dietary fiber in vegetables will give your stomach the necessary satiety, so you will not feel hungry.

The number of calories in the menuDisplayed without the addition of sugar or cream. Therefore, do not forget to add 16 kcal per 1 tsp to your daily calorie intake. 36 kcal for sugar and a tablespoon of cream (if you use them). In other words - sweetened coffee - reduces the volume of the main portion of the meal. It is recommended to use soy instead of cow's milk.

The optimal number of calories consumed per day should be in the range of 1200-1400 kcal (for women). This amount of calories is enough for the body to live at rest, before meals and at ambient temperatures. On the one hand, reducing calories to 1200-1400 does not cause pathological changes in metabolism, on the other hand, it allows you to live your day to the fullest (does not feel breakdown), and fitness classes will provide energy by burning your body. own fat reserves.

The dangers of diets that reduce calories below 1, 200:

  • With rapid weight loss, you will quickly gain the lost pounds or more;
  • A depleted diet will adversely affect the condition of the skin, hair and nails and lead to loss of muscle mass;
  • The more muscle you lose, the slower your metabolism will be, which will make it harder to lose or maintain weight.

Basic rules of the Japanese diet

  1. Do not try to artificially speed up the weight loss process, reduce the number of calories (we wrote about the results above). You should not lose more than 1 kg per week.
  2. Stay in the range of 1200-1400 calories a day. Be sure to enrich it with vitamins and minerals.
  3. Maintain energy balancebetween energy received and consumed. We get calories from food, with the help of fitness we spend. Unfortunately, this imbalance leads to overweight.
  4. The key to losing weight in the Japanese diet is a variety of foodsand switch to a healthy diet based on small portions, fatty meat dishes, fruits, vegetables and seafood.

Asian nutritionists have developed a pyramid of healthy foods that can be used as a guide when planning your diet and the ratio of certain foods in it.

Tips for effective weight loss in the Japanese diet

  1. Monitor your physical activity and diet (calorie count). This makes it easier to see progress;
  2. Strictly follow the selected meal plan and service sizes;
  3. Don’t think of food as "good" or "bad, " enjoy the cooking process;
  4. If you allow yourself high-calorie foods on any of the days, make sure you reduce the calorie content of your diet the next day;
  5. Do aerobic exercise.

First, you can lose more than one kilogram a week. This is due to fluid loss in the body. Then weight loss will slow down, but do not despair - this is a completely normal process of healthy weight loss.

Sample Japanese diet menu for 14 days (table)

Day Menu for the day
Breakfast Lunch Snack Lunch (dinner)
a
  • 3/4 cup orange juice;
  • 30 g of muesli (any ready-made breakfast);
  • 1 cup skim milk;
  • coffee or tea.
Calories: 301
  • 1 serving ordinary Asian rice;
  • 1 serving chicken teriyaki;
  • 1 serving of pickled ginger;
  • water or tea.
Calories: 450.

Alma.

Calories: 80.
  • 1 serving chicken salad;
  • Chicken soup with 1 serving of rice and sweet and sour ginger sauce;
  • 1 serving yucca paste;
  • tea.
Calories: 591.
Total daily calorie intake1428 kcal
2
  • 1 toast;
  • 1 ç. cranberry;
  • 1 medium orange (or other fresh fruit)
  • 1 cup milk;
  • coffee Tea.
Calories: 275.
  • 1 serving (main dish) chicken salad;
  • 1 medium orange (any fruit)
  • tea or water.
Calories: 401.

1 cup sugar-free coffee.

Calories: 5.
  • 1 serving transparent vegetable soup (with shrimp);
  • 1 serving ordinary Asian rice;
  • 1 serving barbecue beef;
  • 1 serving kimchi;
  • Cucumber salad with 1 serving sesame seeds;
  • tea or 2 plums.
Calories: 705.
Total daily calorie intake1386 kcal
3
  • 1 serving miso soup;
  • coffee or tea.
Calories: 156.
  • 3 rolls with peanut sauce;
  • 1 grapefruit;
  • tea or water.
Calories: 500.

1 cup soy milk.

Calories: 150.
  • 1 serving chicken garnish - rice in chicken broth with sweet ginger and soy sauce;
  • 1 cup chicken broth;
  • 1 serving of sauerkraut;
  • 1 serving spinach with sesame seeds;
  • 1/2 cup fresh or canned pineapple
  • tea or water.
Calories: 528.
Total daily calorie intake1334 kcal
four
  • 1/2 cup muesli;
  • 1 cup milk;
  • 12 strawberries (or 1 any fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 serving chicken garnish - rice in chicken broth with sweet ginger and soy sauce;
  • 1 serving spinach with sesame seeds;
  • water or tea.
Calories: 461.
  • 10 crackers;
  • tea.

Calories: 30.
  • 1 serving ordinary Asian rice;
  • 1 serving fish fillet in caramel and lychee sour sauce;
  • 1 serving of different vegetables;
  • 1/2 cup fresh mango;
  • tea.
Calories: 691.
Total daily calorie intake1424 kcal
5
  • 1 serving of sticky rice with mango;
  • coffee.
Calories: 161.
  • 1 serving of soft noodles with seafood;
  • 1 peach;
  • tea.
Calories: 432.

1 orange (fruit salad)

Calories: 141.
  • Salad with 1 serving squid;
  • 1 serving ordinary Asian rice;
  • 1 serving pork in spicy basil sauce;
  • 1 serving mixed vegetables.
Calories: 709.
Total daily calorie intake1443 kcal
6
  • 1 toast;
  • 1 st. a spoonful of apple jam;
  • 1/2 cup fresh orange or grapefruit
  • 1 cup milk;
  • coffee.
Calories: 278.
  • 1 serving ordinary Asian rice;
  • 1 serving pork in spicy basil sauce;
  • 1 serving mixed vegetables;
  • tea.
Calories: 515.
  • 1 plum;
  • tea.
Calories: 39.
  • 1 serving (as a garnish) of mango salad;
  • 1 serving of flounder in spicy basil sauce;
  • 1 serving spicy-sour shrimp soup;
  • 1 serving garden salad;
  • tea.
Calories: 541.
Total daily calorie intake1433 kcal
7
  • 240 g of nonfat yogurt;
  • 1 tangerine;
  • coffee.
Calories: 162.
  • 1 serving ordinary Asian rice;
  • 1 serving mango salad;
  • 1 serving spicy-sour shrimp soup;
  • tea.
Calories: 412.

1 cup soy milk.

Calories: 150.
  • 1 serving ordinary Asian rice;
  • 1 serving of shrimp with salt and pepper;
  • 1 serving of asparagus in Indian palm sauce;
  • Transparent vegetable soup with 1 serving pork;
  • tea.
Calories: 668.
Total daily calorie intake1392 kcal
eight
  • 1 serving of fruit salad;
  • crackers.
Calories: 200.
  • 1 serving ordinary Asian rice;
  • 1 serving of shrimp in salt and pepper;
  • 1 serving of asparagus in Indian palm sauce;
  • tea.
Calories: 578.

1 glass of vegetable juice.

Calories: about 70.
  • 1 serving ordinary Asian rice;
  • 1 serving spicy pork;
  • 1 serving of sauerkraut;
  • 1 serving pineapple vegetarian spicy and sour soup;
  • 1/2 cup melon;
  • tea.

Calories: 576.
Total daily calorie intake1424 kcal
9
  • 1 serving of black rice;
  • 1 medium orange;
  • tea.
Calories: 320.
  • 1 serving of pork in sweet and sour sauce;
  • 1 serving rice vermicelli;
  • tea.
Calories: 443.

120 g of fruit yogurt.

Calories: 60.
  • 1 serving ordinary rice;
  • Shrimp salad with 1 serving papaya;
  • 1 serving of fish in soy sauce;
  • Spicy and sour soup with 1 serving shrimp;
  • 1/2 cup grapes;
  • tea.
Calories: 617.
Total daily calorie intake1440 kcal
on
  • 1/2 serving chicken noodle soup;
  • tea.
Calories: 163.
  • 1 serving salad with shrimp and papaya;
  • 1 serving pineapple vegetarian spicy and sour soup;
  • su.
Calories: 371.

10 young carrots.

Calories: 38.
  • 1 serving miso soup;
  • 1 serving chicken teriyaki;
  • 1 serving ordinary Asian rice;
  • 1 serving of pickled ginger;
  • Cucumber salad with 1 serving sesame seeds;
  • 1/2 cup orange (mandarin) pulp
  • tea.
Calories: 731.
Total daily calorie intake1303 kcal
eleven
  • 1 serving of fruit salad;
  • crackers.
Calories: 187.
  • 1 serving of roast beef;
  • 1 serving ordinary Asian rice;
  • 1 medium apple;
  • tea.
Calories: 503.
  • 1 orange;
  • 1/2 cup grapes.
Calories: 118.
  • 1 serving ordinary Asian rice;
  • 1 serving chicken curry;
  • 1/2 cup raspberries;
  • tea.
Calories: 482.
Total daily calorie intake1290 kcal
12
  • 1/2 cup muesli;
  • 1 cup milk;
  • 12 strawberries (fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 serving ordinary Asian rice;
  • 1 serving chicken curry;
  • tea.
Calories: 456.
  • dried apricots (6 pieces);
  • tea.
Calories: 40.
  • Vegetable soup with 1 serving of shrimp;
  • 1 serving ordinary Asian rice;
  • 1 serving beef with bean sprouts;
  • 1 serving of pineapple and ginger salad;
  • tea.
Calories: 703.
Total daily calorie intake1441 kcal
13
  • 1 serving of sticky rice with mango;
  • coffee.
Calories: 161.
  • 1 serving of Asian rice;
  • 1 serving beef with basil and broccoli;
  • 1 orange;
  • tea.
Calories: 689.

1 bowl cherries.

Calories: 31.

  • 1 serving of Asian rice;
  • 1 serving of pork in pineapple caramel;
  • 1 serving lettuce;
  • tea.
Calories: 549.
Total daily calorie intake1430 kcal
fourteen
  • 240 g of nonfat yogurt;
  • 1 fruit and whole grain bread;
  • 1 tangerine (any fruit);
  • coffee.
Calories: 302.
  • 1 serving of Asian rice;
  • 1 serving of pork in pineapple caramel;
  • 1 serving of sesame seeds;
  • 1/2 cup grapes;
  • tea.
Calories: 510.

10 young carrots.

Calories: 38.
  • 1 serving of beef;
  • 1 serving spicy cucumber salad;
  • 1 serving of noodles with crab meat;
  • 1 plum;
  • tea.
Calories: 589.
Total daily calorie intake1272 kcal

If you are a little afraid of the names of dishes (you probably never cooked it) - then do not worry, there are recipes for all the dishes that appear in the Japanese diet.

We save the results

You need to get out of the diet and gradually increase the number of calories to a level where you can keep your weight unchanged. Just add 100 calories to your diet in 14 days. At the same time the weight should be controlled. If the scales continue to lose weight, add another 100 calories over the next 2 weeks and check the scales again. Once your weight has stabilized, you determine the number of calories you need to maintain a stable weight.

100 calories:

  • pork, beef - 80 g;
  • 1 boiled chicken breast;
  • 150 g of fish;
  • one egg or 2 yolks or 5-6 proteins;
  • a glass of milk;
  • yogurt - 125 g;
  • a glass of kefir;
  • a small slice of bread;
  • beans - 25 g (3-4 tablespoons);
  • fresh cabbage - 1 kg;
  • fresh cucumbers - 750 g;
  • 3-4 large carrots;
  • a large potato tuber;
  • 590 q tomatoes;
  • 625 g of sauerkraut;
  • banana - less than 1 piece;
  • apricot - 210 g;
  • fresh strawberries - 325 g;
  • 1 large apple;
  • 1 large orange;
  • 2 kiwis;
  • peach - 250 g;
  • 4 tangerines;
  • plum - 200 g;
  • 1 grapefruit;
  • watermelon - 285 g;
  • 1 large pear;
  • melon - 190 q;
  • 15-20 large grapes;
  • any nuts (2 tablespoons) - 15 g;
  • noodles - a portion the size of a palm;
  • muesli, oatmeal - 1/3 cup;
  • porridge over water - 5-6 tbsp. l. per serving.

We hope you will succeed! Good luck!