The Japanese woman, or Japanese diet, was developed by nutritionists from the YaELO clinic (Yaeks). The principle of this technique is based on the use of low-calorie foods for 7-14 days. Before starting a strict diet, experts recommend mental preparation - the weight loss system requires strict adherence to all the rules of this method. This system of removing excess weight is characterized by a long exit: it lasts 4 weeks. Despite its high effectiveness, the diet can harm the body, especially if there are contraindications.
Principles of weight loss
The Japanese diet is designed for 7, 14 or 13 days. Proper weight loss is carried out through the use of foods that contain a large amount of protein. Foods high in carbohydrates and fat are excluded from the diet. This technique is considered "salt-free". The initial stage of weight loss is accompanied by the normalization of metabolic processes in the body, the elimination of toxins. The fat burning process starts on day 2-3.
It is impossible to deviate from the regime - the diet is strictly prescribed. Due to the lack of a sufficient amount of carbohydrates in the plate, the duration of the diet should not exceed 14 days. The appearance of side effects requires immediate discontinuation of dietary therapy and is a reason for contacting a medical institution. The use of vitamins and minerals during weight loss is recommended, the complex is selected individually. Getting off the diet can take up to a month.
Nutrition rules
Dishes made from permissible foods can quickly fill you up. This is due to the presence in the composition of their main "building" component - protein. Carbohydrates and fats enter the body in small amounts. Fiber is found in fresh vegetables and fruits, and its uses are endless. Soluble dietary fiber contributes to the normal functioning of the digestive system. Antioxidants involved in metabolism are found in natural green tea and coffee.
A specially selected menu for each day provides the body with the necessary nutrients.
The drinking regimen should be carefully observed: at least 1. 5 liters of fluid should be drunk per day. The presence of salt, sugar and hot spices in the dish is unacceptable. The amount of food is limited: no more than 3 times a day. You can't have snacks.
Experts recommend abandoning sweets and junk food in advance - this will help avoid spoilage. It is recommended to reduce the portion.
Allowed and Prohibited Products
The list of products that are allowed to be consumed is very limited. For 14 days, the daily menu may include:
- meat and poultry products;
- a fish;
- bread;
- Vegetables;
- fruits;
- natural fresh juices;
- dairy products;
- tea and mineral water.
Vegetables, fruits and vegetables you can eat:
- zucchini;
- carrot;
- eggplant;
- cabbage;
- Apple;
- pineapple;
- pear;
- Kiwi;
- Pomelo;
- citrus fruits (lemon, orange).
Bread and rusks should be rye. Lean meats (lean beef, chicken, turkey) and fish (hake, whiting, cod) are heat treated. Eggs are allowed, but in small quantities. Beverages (green tea, naturally weak coffee, boiled water) must not contain sweeteners. You can drink tomato juice and low-fat kefir (1%). Olive oil is included in the diet.
Prohibited foods should be completely removed from the menu. This includes:
- fatty meat and fish;
- Vegetable oil;
- salt and sugar;
- fast food;
- flour products;
- smoked and boiled sausages;
- semi-finished products and canned food;
- sweets and pastries;
- starchy foods (vegetables, cereals);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruits:
- Cherry;
- cherry;
- Ruby;
- persimmon;
- tangerine;
- Mango;
- FIG fruit;
- passion fruit;
- wine.
Dried fruit:
- plums;
- raisins;
- dried apricots;
- date.
The Japanese rarely eat dairy products, because they are often lactose intolerant, so they are not included in the diet.
It is important to exclude potato chips, sweet and salty popcorn from the diet. Semolina, barley and millet groats are not used to cook foods that increase fat burning.
Prohibited flour products:
- pancakes;
- Dumplings;
- vareniki;
- spaghetti (noodles);
- pancakes;
- Some kind of spaghetti;
- wheat bread;
- muffin.
Sweets (candy, cakes, pastries, rolls, cakes, marshmallows, halva, sweets, jams) are strictly prohibited. Seasonings (condiments, mayonnaise, ketchup) are not added to the dishes. Any dairy products (sour cream, cheese, fermented baked milk, full-fat milk, cream) are prohibited.
Meat and sausage:
- Pig;
- sheep's meat;
- meat;
- boiled pork;
- Salo;
- smoked sausage;
- smoked sausage, boiled, dried preserved.
Dried, smoked and dried fish should be removed from the diet immediately. Poultry meat is consumed only in boiled form. Don't use chocolate, ghee, and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. High-carbonated sweet drinks (lemonade, kvass) are replaced with mineral water.
Dried fruit compotes, jellies are not included in the drinking diet. It is also important to refrain from cherry, apple, pomegranate, grape, and citrus juices. Nectar is made from pineapples and tomatoes, they are drunk in small quantities.
Types of Japanese food
There are 3 types of Japanese diet. They differ in the number of days:
- 7 days;
- 13 days;
- 14 days.
The diet regimen should be followed regardless of the type of technique.
14 day diet
The salt-free slimming system is designed for 2 weeks. During this period, there is a gradual release of fat cells and their burning. 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 elimination of the remaining toxins. Conventionally, the diet can be divided into 2 stages, each lasting 7 days. At the first stage, kefir is included in the menu. Steamed, fried and sauteed dishes were ignored.
Diet for 7 days
The gentlest technique is designed for a week. During this period, you can lose no more than 3-4 kilograms. The menu is strict, the products are very limited and cannot be replaced. During the period of weight loss, restructuring occurs, during which the body gets used to a new diet, therefore, experts consider this system the least effective. The menu may include traditional Japanese dishes prepared with permitted ingredients. They cannot be equipped. For people planning to lose weight according to Japanese women, nutritionists recommend choosing the "light" option.
Diet for 13 days
The principle of operation of this type is no different from the previous two. The weight of the portion does not exceed 200 g, the liquid is consumed when thirsty. Food intake - at the same time for 13 days. Compliance with all the rules of detox nutrition is mandatory. In less than 2 weeks, there is a complete cleansing of the intestines, The fat burning process occurs gradually, therefore, in problem areas, the skin retains its elasticity. The spent energy supply is replenished with protein foods.
Diet plan during the day
Slimming dishes are completely adapted to European cuisine and do not contain exotic ingredients. The forecast menu is designed for 7 days, on the 8th day it is repeated. It is allowed to vary the drink: replace coffee with green tea, kefir - with tomato juice. The daily norm of the product, if necessary, is divided into 2 parts depending on the number of days (with weekly weight loss).
Diet plan (for 14 days):
- chicken fillet - 1 kg;
- fish fillet - 2 kg;
- lean beef - 1 kg;
- crackers or rye bread - 0. 5 kg;
- chicken eggs - 20 pieces;
- white cabbage - 2 pieces;
- zucchini and / or eggplant - 1 kg;
- carrots - 2, 5-3 kg;
- fruits (unsweetened) - 1 kg;
- lemon (large) - 2 pieces;
- kefir (low fat) - 1 liter;
- olive oil - (cold pressed) - 0. 5 l;
- tomato juice (homemade) - 1 liter;
- natural coffee (grain or ground) - 1 package;
- green tea (large leaves) - 1 pack.
The rate of water consumption depends on the age and weight of the person.
The meal plan is enough for three meals a day. Non-carbonated mineral water can be replaced with boiled water. The minimum fluid volume per day is 1. 5 liters.
Detailed daily menu plan (by day):
- For breakfast (8. 00) - a weak cup of natural coffee. Cream, sugar, condensed milk should not be added. For lunch (13. 00) - finely chopped cabbage boiled in its own juice with the addition of a small amount of olive oil, 2 boiled eggs and 250 ml of tomato juice. For dinner (18. 00) - fish (200 g boneless fillet), steamed or boiled.
- Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - cabbage stewed with olive oil and steamed fish fillet (boiled) (100 g). Dinner - boiled beef (100 g) and 250 ml of low-fat kefir.
- For breakfast - a cup of weak natural coffee and rye croutons. For lunch - vegetable soup made from eggplant or zucchini. For dinner - a salad of fresh white cabbage, seasoned with oil. You can eat 2 eggs and 200 g of boiled lean beef (porridge).
- Breakfast - raw mashed carrots, lemon juice. Lunch - boiled boneless fish fillet (200 g), 250 ml of tomato juice. Dinner - unlimited fruit.
- For breakfast - raw mashed carrots, lemon juice. For lunch - boiled boneless fish fillet (200 g), a glass of tomato juice. For dinner - fruits in any quantity.
- Breakfast - coffee or green tea without sugar. Lunch - 0. 50 boiled chicken (skinless breast or thigh), a salad of fresh vegetables (carrots and cabbage) with a small amount of oil. Dinner - boiled chicken eggs (2 pcs. ), Salad of freshly grated carrots with butter.
- For breakfast - green tea without sugar. For lunch - stewed or stewed beef. For dinner - any dish (excluding dinner for 3 nights).
Menus can be displayed schematically. Experts recommend placing a sheet with a picture in a conspicuous place.
The right way out of the diet
Types of food nutrition should be adhered to 2-4 weeks after the diet. During weight loss, the body gets used to small portions and low-calorie foods. Avoidance of diet is necessary to maintain normal body weight and optimal digestive tract function. It is recommended to gradually return to the usual diet: carbohydrate-rich foods are added a little each day. The duration of the release is at least 14 days.
Food should be fractional, portion weight should not be increased. The diet should be dominated by foods that contain few calories and replenish the energy stored in the weight loss process. It is not recommended to reduce the amount of protein foods consumed (chicken eggs, poultry and fish). In the menu, fats and carbohydrates are introduced gradually. Salt and sugar can be added in micro doses. Drink a lot, consume no more than 2 liters per day.
During the period of leaving the diet, it is allowed to eat cereals for breakfast. Oatmeal, buckwheat and rice groats are boiled in water. Vegetables and fruits are eaten raw in any quantity. It is best to give preference to sweet and sour varieties of apples. Snacks are introduced between main meals: a glass of kefir or rice cakes. Whole wheat bread is replaced with whole wheat bread or yeast-free bread.
Pasta and confectionery, baked goods, and snacks are not included in the diet.
Diet costs
Products approved for use during weight loss are in the middle price category.
Advantages and disadvantages
The Japanese technique for losing weight has a number of advantages and disadvantages. The benefits include:
- efficiency;
- availability;
- cleansing while losing weight;
- detailed menu;
- Eat three times a day;
- increased muscle tone.
Its effectiveness is due to the fast fat burning process, the result appears after 7 days. Products are available to everyone and can be purchased at any store. No need to count calories beforehand, the menu is clearly written. Food is taken 3 times a day, the diet is warm, so hunger is rare. Cleaning the body helps normalize metabolic processes. Due to the high protein content in the diet, the muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- lack of vitamins and minerals;
- lack of breakfast;
- the need to adhere to the rules for exiting the diet;
- short-term weight loss;
- contraindications.
An unbalanced diet and non-compliance with the ratio of fat, protein and carbohydrates increase the risk of side effects. A decrease in natural defense reactions, deterioration of the condition of nails and hair occurs against the background of a lack of vitamins in the body. The correct way out of the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and dangers
This diet is only suitable for healthy people. Before losing weight, you should undergo an examination and consult a nutritionist. Contraindications include:
- pregnancy at any time;
- breast-feed;
- gastric and duodenal ulcers;
- erosive damage to the digestive system;
- kidney and liver pathologies, including failure;
- anemia;
- gallbladder disease;
- infectious etiology diseases;
- pathologies of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- spikes in blood pressure;
- exacerbation of chronic diseases;
- gout.
This diet is not suitable for the elderly and teenagers. Any non-compliance with the general rules of this technique increases the risk of side effects. In the early days, nausea and stool disturbances (constipation or diarrhea) may appear. Indigestion is accompanied by excessive flatulence or colic. Bad breath, heartburn and belching appear. Headaches occur against the background of complete rejection of sugar.
Neurosis and sleep disorders develop for the same reason. Due to the lack of fat, a bitter taste appears in the mouth. Its appearance may worsen: the skin becomes pale and dry. Lack of nutrition causes joint pain.
diet recipes
Diet foods are added to the menu as they come out. You can diversify your diet with salads, first and second courses. Homemade desserts with low sugar content improve brain function and can be consumed after 14-15 days.
The "Hope" diet salad includes the following ingredients:
- potatoes - (2 pieces);
- milk sausage - (2 pcs. );
- chicken breast - (250 g);
- pickled cucumbers - (1 pc. );
- green vegetable;
- salt;
- olive oil - (1 tablespoon).
Cut the boiled potatoes, boiled chicken and sausage into cubes. Put the mass in a deep bowl and season with salt. Add chopped cucumber and finely chopped greens there.
Season the salad with olive oil (pressed first).
Cabbage Salad:
- Peking Cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- chili - (1 pc. );
- hard cheese - (150 g);
- salt;
- olives (1/2 can);
- olive oil.
Tear the Chinese cabbage leaves into small pieces with your hands. Cucumber and tomato cut into large pieces. Chop the chili (half of the vegetable) in a blender. Mix all ingredients, salt and season with oil. Garnish the salad with grated cheese and olives on top.
The first course is consumed at lunch. To make it easier to digest, the soup is prepared porridge. Spinach and celery soup:
- lemons - (1 piece);
- tomatoes - (2 pieces);
- spinach - (200 g);
- celery - (stems, 2 pcs. );
- green vegetable;
- vegetable broth - (1, 5 l);
- salt;
- olive oil - (1 tbsp. l. ).
Pour olive oil into the heated skillet. Finely chop the celery stalks and fry in the oil. In a separate saucepan, bring the broth to a boil, put the chopped spinach in it and simmer for 5-7 minutes. Remove the skin from the tomatoes and grind in a blender. Add tomato paste to spinach. Salt the broth, add the fry to it. Cook for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.
Mushroom cream soup:
- champignons - (8 pieces);
- potatoes - (2 pieces);
- zucchini - (300 g);
- carrots - (1 piece);
- onions - (1 pc. );
- weak meat broth - (1 l);
- flour - (1 tbsp. l. );
- olive oil - (2 tbsp. l. );
- cream - (1 tbsp. l. ).
Cut the boiled vegetables into small cubes and chop in a blender. Bring the broth to a boil. Fry in flour until golden brown, add broth, add vegetable puree there. Bring the soup to a boil over low heat until thickened, then salt, add cream and garnish with herbs. The first course was served with rye croutons.
Beef stew with vegetables:
- beef - (500 g);
- olive oil - (3 tbsp. l. );
- potatoes - (200 g);
- carrots - (1 piece);
- paprika - (1 pc. );
- onions - (1 pc. ).
Spread the onions, bell peppers and grated carrots in half rings in olive oil. Boil beef until half cooked, cool and cut into small pieces. Put the meat on top of the fried vegetables, salt. Place the chopped potatoes on top. salt again. Pour the meat stock into the vegetables. Cook the dish over low heat for 25-30 minutes.
Indian manti is a diet dish, the preparation of which is carried out in 2 stages. Ingredients for the dough:
- flour - (1, 5 cups);
- warm water - (1 cup);
- salt.
Dissolve salt in warm water. Pour flour on a work surface, make a depression in it. Pour in salted water in portions, gradually kneading the elastic dough. Cover with a towel and leave for 15-20 minutes.
While the dough is "fitting", you need to prepare the sauce. Required components:
- champignons - (6-8 pcs. );
- carrots - (1 piece);
- green onions - (4–5 feathers);
- zucchini - (400 g);
- olive oil - (2 tbsp. l. );
- tomato paste - (2 tbsp. l. );
- chicken fillet - (400 g).
Cut the champignons, zucchini and carrots into small cubes. Boil chicken fillet and cut into pieces. Fry the onions in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat to them. Pour 150-200 ml of water into a frying pan and boil the vegetables until tender.
Roll out the dough into thin strips and coat each with oil. Cut the strips into squares (10x10 cm), which are stacked on top of each other. Steam the dough in a pressure cooker or slow cooker for 15-20 minutes. The "columns" of dough are laid out on a plate, poured with vegetable sauce and sprinkled with herbs.
Results and reviews
In 2 weeks, you can lose as much as 8-9 kg. Most women and men who have lost weight using this technique speak positively about it.
First review, female, 36 years old
I began to recover in adolescence, I tried many diets - they did not help. I went to a nutritionist, underwent a medical examination, ate separately, constantly counted calories, arranged fasting days, and in 5 months was only able to lose 2 kilograms. The Japanese fat burning system was suggested by a friend, I didn't manage to lose 7 kg in 2 weeks. I decided to give it a try.
Medical examination showed no contraindications. Nutritionists provide detailed recommendations regarding diet. This system does not require a large material investment. On the advice of the doctor, he painted the menu in detail, stuck the sheets to the refrigerator. In the first 3 days I almost failed: the portions seemed small, the hunger was constantly present. On day 4 it was easier, I tried chewing food longer and drinking more fluids.
The second stage of weight loss passes quickly. I cook on the machine: I remember the ingredients and the weight. The food is starting to look satisfying, the hunger is practically gone. There were no side effects, except for a short term headache on the 3rd day. Nutritionists explain that this is due to a lack of sugar. I left the diet for 20 days. I love food at the exit, so I completely forgo sweet, fatty, salty and smoked foods. I am satisfied with the result: in 2 weeks I lost 10. 5 kg. In six months I will be using this weight loss system again.
Second review, female, 28
I learned about this technique 2 years ago. At that time he weighed 107 kg, with an increase of 164, that figure is very important. There was a health problem, and I wasn't happy with how he looked. Her friends could not suggest an effective diet, so she decided to consult a specialist. Doctors recommend trying to lose weight using the Japanese weight loss system. The long grocery list is scary at first, but the nutritionist is convincing and explains the diet in detail.
For 7 days it takes 5 kg. Dishes from the warm menu, I ate one portion. At first, there was a slight dizziness and a slight disturbance in the intestines. The side effects go away on their own. He took the food at the same time. The second stage of losing weight is easy: there is light, appearance and general well-being improve. Thanks to the diet, I gave up smoking and completely stopped drinking alcohol. 13 kg away during the release period. For 1. 5 years I have eaten right, I have been swimming and jogging, my previous weight has not returned.