Japanese diet: menus for 7 and 13 days

18 September 2020

The Japanese diet can be compared to a difficult exam that requires you to show the willpower of the samurai to lose weight. After overcoming it, not only will the thinness be noticeable, but also healthier. After reading the material, you will discover many new things about the "Japanese woman".

Japanese weight loss diet

the essence of the Japanese diet for weight loss

Having found extra pounds in yourself, immediately run to select a suitable weight loss program. The salt-free Japanese diet is an effective way to lose weight.

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

The Japanese are famous for their slim physique and long life expectancy, largely due to their diet.

Advantages and disadvantages of the Japanese diet

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

It is an effective option for losing weight. Using this scheme, you can reduce body weight by 8 or more kilograms.
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.
Vegetable proteins allow you to stay lean, strengthen the immune system for a long time.
The Japanese diet menu contains a selection of affordable products that can be bought in any supermarket.
Such a weight loss course is important at any time of the year.

This weight loss system is harmful for several reasons:

Drinking coffee every day can cause problems with the cardiovascular system, central nervous system and gastrointestinal tract (CNS and gastrointestinal tract).
The diet is not balanced, very close to a hunger strike.
Long breaks before meals can be the starting point for severe stomach upset.
Many people have a hard time getting used to the diet.

The Japanese diet is one of the most popular ways to lose weight fast.

Basic rules of the Japanese diet

A set of rules for losing weight with a similar diet that will help you improve your figure, fitness:

eat foods strictly from a special menu;
think about fasting days in advance;
do not modify or change the order of the elements;
give up sweet, salty and starchy foods (except those allowed);
try to drink your daily amount of pure water (1, 5 - 2 liters, depending on your weight);
drinks green tea after every meal, as black tea is prohibited;
cook the vegetables in a slow cooker or cook in olive oil in the oven;
it is allowed to repeat a similar diet once every six months;
it is necessary to take multivitamins, active supplements that will compensate for the lack of nutrients in the body;
it is necessary to consult a specialist, as the nutritional system has side effects;
psychological preparation is the key to the success of any diet. Japanese is no exception;
before starting, gradually exclude prohibited, especially harmful products from your menu;
original portion of fruits and vegetables will help to cope with the desire to eat a kind of "harmful", as well as improve the mood of those who are losing weight.

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

Preparing for the Japanese diet

We strongly advise you not to skip this step, as a sudden change in diet is stressful for anyone, even if you decide to try the gentler version of Hayley Pomeroy's diet.

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

to exclude from the diet any kind of "harmfulness" (fried, sweets, flour, sauces, semi-finished products, instant foods) one week before starting the diet;
take a smaller plate - this will reduce the amount consumed by 20-25%;
do not overeat in the evening, have 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

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

An example of a balanced diet for every day:

Start your breakfast with a cup of coffee or green tea. For lunch, boil 2 eggs, chop Peking cabbage salad, 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 tablespoon of olive oil.
Start your first meal with a small rye toast and coffee / tea. Lunch consists of vegetable salad, baked fish (200 grams). For dinner, boil a small piece of beef (200 grams) + a glass of low-fat kefir.
Natural loose coffee - breakfast. Boil 1 hard-boiled egg for lunch, cut a carrot salad (small portion weighing 150 grams), season with vegetable oil. Snack on apples at the end of the day.
For breakfast, in addition to a cup of coffee, 1 rye bread toast is allowed. The second meal includes an egg, 3 medium carrots, 10 grams of natural low-fat cheese. In the evening, eat the fruits allowed on the menu.
For breakfast, grate a carrot and dress it with a lemon wedge. Cook the fish fillets for lunch. Squeeze a glass of juice from the tomatoes. The dinner includes 2-3 unsweetened fruits (eg Pear).
Drink a cup of weak green tea early in the day. For lunch, boil 300 grams of chicken breast, chop a salad of carrots and cabbage (150 grams). For dinner - 2 boiled eggs, grated carrot salad with a drizzle of oil.
Rye croutons and a cup of tea are allowed for breakfast. Lunch consists of a piece of boiled beef (200 grams) + an apple. Dinner - any of the suggestions (no beef).

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

This diet can be defined without salt precisely because you drink a lot and do not consume salty foods, the kilograms are literally washed away.

Japanese diet menu for 9 days

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

Drink unsweetened coffee / green tea for breakfast. Second meal - 500 gr. boiled chicken, a bowl of coleslaw and carrot salad. Dinner will consist of grated carrots seasoned with sesame oil.
Start the day with your usual drinks. The lunch snack consists of boiled chicken fillet (150g), carrots and Peking salad, 2 eggs. Eat 2 fruits allowed in the evening.

Japanese diet menu 13 days a day

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

In the morning, cheer up with a cup of coffee. The lunchtime diet includes: a slice of cheese (10 grams), 1 boiled egg, a salad of grated carrot strips, cabbage. Snack the "right" fruit for dinner.
At the beginning of the day - rye toast with green tea. For lunch, fry the courgettes in olive oil. Dinner can consist of two hard-boiled eggs, coleslaw dressed with lemon wedge and butter, boiled veal (150-200 grams).
Have a cup of coffee and a crouton for breakfast. The second meal is 200 grams of fish (boiled or prepared in a slow cooker), mixed salad. Boil a slice of beef for dinner. Go to the supermarket for fresh kefir.
After waking up, a cup of coffee. The daily diet consists of a couple of hard-boiled eggs, 150 gr. coleslaw. For dinner, fry or boil 200-300 grams of fish fillets.
From the next day, you must select the menu of any day and add 1 prohibited product. It is important to gradually exit the two-week diet and not uncontrollably absorb previously prohibited 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. It 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;
introduces vegetable protein and snacks into your diet;
gradually salt and pepper your dishes;
the abstinence period from this 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 that are low in fat and carbohydrates:

natural or ground coffee beans (accelerates metabolic processes in the body, normalizes blood pressure);
white fish (sirloin only), as goldfish are too fatty;
green tea (natural without fruit additives);
fresh fruit (except bananas and grapes, which are rich in sugar). Give preference to green apples with "sourness", pears, grapefruits, cherries. You can drink cocktails or smoothies;
lean meat (beef, veal);
tomato juice you made yourself in a blender. The shops sell a drink containing a lot of salt;
fresh, low-fat (or completely fat-free) kefir;
chicken or quail eggs;
chicken (sirloin), turkey;
vegetable oil (olive or sesame);
natural mineral water;
vegetables (preferably Chinese cabbage, eggplant, zucchini, carrots);
rye bread or croutons.

Forget salt, sugar, seasonings (they make you eat more than you need to satisfy your hunger), leave smoked meat, baked goods, bananas and grapes in the shop.

List of foods prohibited by the Japanese diet

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

To reduce your body weight, you must abandon the following positions:

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

Results

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

Note that in a balanced Japanese diet for 13 days, the menu helps to improve metabolism, so that weight loss continues even after the end. Drinking plenty of water will improve the appearance of the skin, remove swelling.

It is strictly forbidden during the diet to make snacks and any deviations from the proposed menu, otherwise the result will be far from what was promised.

Contraindications

The Japanese diet is a difficult option for improving the parameters of the figure, so it is not suitable for everyone. It should also be noted that you should consult a dietician before starting a diet.

The following list of prohibitive factors for "Japanese women" stands out:

is contraindicated in pregnancy and lactation;
adolescents (under 18 years), the elderly should not restrict their diet;
general weakening of the immune system, cold, SARS, flu;
are unacceptable for people with chronic diseases (cardiovascular, intestinal, kidney diseases);
violation of stool, nausea;
postoperative period (regardless of the severity of the operation);
mental, physical, emotional stress (e. g. upcoming competitions, contests, report submission);
if a few days after starting the diet you feel weak, lightheaded, you should refuse it.

We have been analyzing the peculiarities of the Japanese diet for a week or more. Fresh vegetables, fruits, mainly fish, moderate consumption of oil, fermented dairy products, rejection of salt are the main food system of this type. It can be assumed that this is the key to the longevity and harmony of the Japanese.