Losing weight in a short period will turn out if you give preference to the Japanese diet. The basis of her diet is fish and seafood, cereals and vegetables. But animal products, sugar and fat are completely excluded. Meals 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 diet rich in nutrients 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 this country. The main principle of nutrition is 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 dishes. Modern Japanese cuisine is fundamentally different: many dishes have been borrowed from Chinese and Oriental cuisines.
Besides the permitted and prohibited foods, there are other aspects of the Japanese diet. To follow them or not is only your choice. On a Japanese diet, it is advisable to devote a lot of time to eating. Put your phone down, turn off the TV and dine in complete peace. Do not fill your mouth, take small pieces and chew food thoroughly. You can also completely immerse yourself in the Japanese atmosphere and change the forks to sticks. This will help you fill up even a small meal.
Small portions are a critical factor in losing weight. 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 sugar and unhealthy fats further accelerates this process.
Health Benefits of the Japanese Diet
Besides weight loss, the Japanese diet has a number of 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 on the Japanese diet are obtained from sea fish. It has a positive effect on the functioning of the brain, eyes and heart. 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 work. Fiber aids 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 on a diet.
One of the staples of the Japanese diet is soup. Studies have shown that there is a link between BMI and how often soups appear for your lunch. And it really is. Participants who ate frequent soups were thinner and measured as BMI and waist.
The Japanese diet can also help cope with some chronic diseases. It is especially effective for type 2 diabetes and cardiovascular disease. And the reason for this conclusion was the products of the Japanese diet: again seaweed and green tea, fatty sea fish and vegetables. The diet also completely eliminates sugar, which is what diabetics need.
Japanese diet diet
Rice and fish are the staples of the Japanese diet. Of course, these are not the only foods allowed on the diet. Other foods suitable for the Japanese diet:
- Noodles.Ideally, this should be rice or egg noodles. But ordinary pasta is not advised to add to the diet on a diet.
- Fish and seafood.All types are allowed, even the fattest fish. And you need to cook it without oil. You can diversify your diet not only with baked or fried fish, but also raw. Sushi and sashimi are allowed on the Japanese diet.
- Soy tofu cheese.Since the diet does not contain animal products, tofu is an excellent plant-based source of protein.
- Seaweed.There are a minimum of calories in seaweed, but a lot of nutrients.
- Ripe fruits.Apples, kiwi, pineapple, and mango are good choices for your diet. But high-calorie bananas are best eliminated. Do not forget about dried fruits: they will perfectly replace sweets for the Japanese diet.
- Fresh vegetables.It is worth giving preference to fresh vegetables rather than frozen ones. You can prepare a side dish for fish with broccoli, green beans, or cauliflower.
- Seaweed or kelp.The Japanese diet will not do without seaweed. It contains only 50 calories per 100 grams and a lot of nutrients and trace elements.
- Tempura dough.In some respects, it resembles a regular fish breading, only without eggs. The Japanese make tempura from wheat flour and water.
- Green and black tea.These two drinks can be consumed without restriction on the Japanese diet. But sugar must be replaced with a calorie-free sweetener so as not to harm the figure.
Prohibited foods on the Japanese diet
The traditional Japanese diet prohibits the following foods:
- Meat and poultry.Beef, pork, chicken, turkey and duck are prohibited.
- Dairy products.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 cannot use sunflower oil and margarine for cooking. Fatty sauces like mayonnaise also fall into this category.
- Bakery.Flour products are not allowed on the Japanese diet in any form.
- Sugar.On the Japanese diet, not only sugar is prohibited, but all sweets. This even 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 permitted foods as you like. But many find it difficult to imagine anything other than fish and rice on the Japanese diet. If you want to lose weight quickly, then the Japanese diet for 7 days is suitable for you. On this strict version, breakfast is almost completely excluded. But even here, you can split your daily food supply into several meals. But on the Japanese diet for 14, the diet is slightly different, but you will also lose weight more slowly.
Fast weight loss in 7 days
The first day
- Black coffee without sugar, milk and fruit salad;
- Seaweed salad and 100 g of tuna;
- Fish or seafood with rice - portion up to 250 g;
- Tea or coffee without sugar;
- Fresh vegetable salad with shrimps and soy sauce;
- Fried tofu and a serving of rice;
- Freshly squeezed juice and a couple of dates;
- Zucchini and tofu casserole;
- Baked fish and carrot salad;
- Tea or coffee without sugar and milk;
- Miso seafood soup;
- Buckwheat noodles (sobo) and tuna;
- Rice with vegetables;
- Vegetable salad with soy sauce;
- Soy meat and green beans;
- Vegetable smoothies;
- Rice noodles and grilled fish;
- Sushi with salmon and cucumber;
- A large cup of fruit salad;
- Fish noodle soup;
- Tofu in soy sauce with broccoli;
Japanese diet for 14 days
The 14-day Japanese diet differs from the 7-day diet only by breakfast. Ideas for lunch and dinner can be taken from the 7-day diet menu. If you're opting for the two-week diet, your breakfasts should be much more satisfying. This could be:
- Tofu with whole grain crisps;
- A large cup of fruit salad with dried fruits and nuts;
- Japanese breaded tofu or seafood - tempura.
Getting out of the Japanese diet
In order not to gain the lost pounds on the Japanese diet back, you need to get out of it correctly. If you return to unhealthy eating 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 usual diet.
First, add more protein from animal sources. In the first three days after the end of the diet, it is advised to include milk, eggs and meat in the diet. It is best to prepare breakfast with these products, 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 overuse it - it's not that good for your health.
Third, go for proper nutrition. Only PP will help you maintain the result and not gain pounds back. It is not necessary to always follow the principles of PP. Sometimes you can and indulge yourself with something delicious.
The Japanese diet is a great way to lose weight quickly. And if you feel hungry, then you can eat any of the permitted foods. That is why she fell in love with losing weight.