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Japanese diet for 14 days

Japanese diet - the key to harmony, beauty and health

Tell me right away. Most "Japanese" diets on the internet have nothing to do with Asian cuisine or the diets that will be discussed below.. Usually, pseudo-Japanese dietthey suggest you eat a "bird -sized" portion of boiled cabbage, a pair of eggs and 100 grams of meat or fish per day, reduce the number of servings to three and live in this mode for 2 weeks. No! This meager diet is not suitable for people who are actively working.

Why is the Japanese theme and everything that cuts beneath it so popular?

The Land of the Rising Sun will always be fascinating and incomprehensible to Europeans. Perhaps this comes from the fact that for a long time Japan was a closed country for Western civilization. Are they, the Japanese, in our traditional view? They are technological but believe in spirits; conservative, but created a "Ganguro" style; restrained, but capable of wild detachment; appreciating life even in a small stalk, but suicide has historically been elevated to the level of an honorable ceremony. The islanders give the world beautiful carvings and the best Pokémon. Also, they are thin and live long. why?

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

The article is based on the book The Japanese Diet by Elisa Tanaka.

Traditional components of Japanese cuisine

I lay down in the shade
My rice refused for me
Mountain flow.

rice

For the Japanese, rice, like bread for us, is the "head of everything. " It is a healthy source of carbohydrates that contain nogluten free. Japanese people eat a wide variety 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 in second place in terms of amount in the daily diet of the inhabitants of the Land of the Rising Sun. The protein structure of fish meat is complete, easy to digest and contains amino acids that are essential for a person. However, the Japanese do not eat smoked or salted fish - only fresh sea or fresh water. The fat contained in fish can melt and will not be stored in your thighs with nasty cellulite, but it will give the body full unsaturated 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 a good prevention of thyroid disease, atherosclerosis and heart attack, rich in iodine, minerals and macronutrients. In addition, the inhabitants of the Japanese archipelago use dried seaweed instead of regular salt.

Vegetables and legumes

Real Japanese cuisine is impossible without vegetables. This, of course, all kinds of cabbage, carrots, garlic, green onions, cucumbers and tomatoes, eggplant, carrots, peppers, beans, asparagus, spinach, celery and all kinds of salads.

Shoots and shoots

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

A valuable source of nutrients, because the shoots are eaten in a "living" form - that is, the benefits are not killed by heat treatment. In addition, germinated grains are more useful than "sleeping" grains, because all life processes are activated in them.

Advice: shoots can be purchased at any supermarket, or you can grow your own grain on your windowsill. Take 2 tablespoons of seeds or grains, put in a container and fill with water at room temperature so that the liquid level is 6 cm above the surface of the grains. Leave for 7-12 hours, cover the container with gauze. Then drain the water and rinse the beans until clean. Shoots should be kept in the dark, and they can be eaten with salads, soups, and as a substitute for vegetables for a second course. Just don’t make big stocks for future use.

Fruits and berries

Instead of traditional pastries and cakes for us, Asians eat fruit as a dessert. At the same time, it is important to eat fruits and berries in season, that is, no strawberries in winter.

Spices and seasonings

Curry, black, red and cayenne pepper, anise, turmeric, garlic, horseradish, dill, ginger (fresh and orange), basil, mustard seeds, coriander, cinnamon are usually added to many dishes. But bay leaves, by contrast, are not used. Salt is also not highly regarded, instead dried kelp powder is used (as we have already mentioned), soy sauce or sesame oil.

Green tea

Green tea is a very healthy drink used in the Japanese diet.

It is believed that tea has many medicinal properties: strengthens teeth, calms the soul, treats heart disease, neutralizes toxins and helps achieve longevity. The basic principle of Japanese tea drinking is: "Drink - share, refill - drink. " A second cup of tea is considered the most valuable (especially if you brew the tea in the cup itself).

Advice: so that the tea becomes as fragrant and useful as possible, first rinse the teapot with boiling water and close the lid to heat it. Then rinse the tea leaves in warm water and put in a teapot at the rate of 1-2 teaspoons. for a cup of tea, fill the tea leaves with water no hotter than 80 ° C. First, pour the water into one-third of the teapot and let it steep for 3-5 minutes. After that, add up to half and leave again, but for 1 min. Then add as much water as you need to drink the tea, and let it brew for a minute. The tea is ready.

Tauhu (tauhu)

It is peanut butter that supplies Asian vegetarians with complete protein: 240 g of tofu contains as much protein as is contained in two chicken eggs. 100 g of tofu is 20% richer in calcium than 100 g of cow’s milk. Soy protein is digested by 95%, it is rich in lysine, calcium, iron, vitamins B, E and K. Tofu is an excellent nutritional product and, for all its high nutritional value, peanut butter is very low in calories. It has littlecarbohydratesand no cholesterol. Unlike acidic meat, tofu is alkaline. And nutritionists say that an alkaline environment is more beneficial than an acidic environment and advise eating at least 25 grams of soy protein per day.

Benefits of the Japanese Diet

Many people cannot tolerate a diet regimen simply because the diet is very restrictive of taste, sometimes too restrictive of what we eat. The enjoyment of the taste of food is a joy that cannot be left for a long time and without spoiling the well -being or mood. The real Japanese diet consists of delicious dishes made from products that are healthy for the body and low in calories.

Disadvantages of the Japanese Diet

The diet assumes that you need to master some recipes of Asian cuisine, and also requires certain adjustments. This diet is technically more complicated than the others, where you just take a few foods and eat for a while or until you get fed up with it.

The study of Japanese cooking techniques can be considered another skill in your arsenal, as the ability to sit on a thread - this can be surprising, this can be proud of.

So, from the kitchen inventory you need:

  • Pans, or pans for frying or boiling quickly;
  • Frying pan with non -stick coating;
  • Double boiler (instead of a double boiler, you can insert a metal colander into the pan);
  • Food processors, mixers;
  • Wooden utensils made of beech, cherry or maple for stirring cooked food: wood does not absorb odors and lasts a long time;
  • Wooden skewers or skewers.

To cook you need:

  • Various types of rice;
  • mi;
  • mushrooms;
  • Spices and herbs;
  • Sauces: soy, teriyaki, fish, oysters.

Japanese food products shouldn’t be a big deal for you, now you can buy them at any supermarket or you can replace them with some of our ingredients. Don't be afraid to experiment.

Japanese diet: basic principles

The Japanese diet provides strict adherence to important rules.

The Japanese diet menu includes many soup and vegetable dishes.. This is a great weight loss strategy, as such dishes are low in calories and good for digestion. And the vegetable dietary fiber in the composition of vegetables will give your stomach the necessary saturation, so you will not feel a torturous attack of hunger.

Number of calories on the menushown without the addition of sugar or cream to the drink. So don’t forget to add 16 kcal per 1 teaspoon to your daily calorie intake. sugar and 36 kcal per tablespoon of cream (if you use it). In other words - sweet coffee - reduce the amount of main course of food. Instead of cow's milk, it is recommended to use soy.

The optimal number of calories consumed per day should be in the range of 1200-1400 kcal (for women). This amount of calories is sufficient for the life of the body during rest, before meals and at average ambient temperature. 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 fully (not feeling distracted), and fitness classes will be provided with energy by burning you. own fat storage.

The Dangers Of A Diet That Reduces Calories Below 1200:

  • With rapid weight loss, you will also gain weight fast or more;
  • A reduced diet will negatively affect the condition of the skin, hair and nails, and lead to loss of muscle mass;
  • The more muscle you lose, the more your metabolic rate will slow down, making it harder to lose or maintain weight.

The main rules of the Japanese diet

  1. Do not try to speed up the weight loss process artificially, reduce the number of calories (we wrote about the consequences above). You should lose no more than 1 kg a week.
  2. Stay in the range of 1200-1400 calories per day. Be sure to add vitamins and minerals.
  3. Maintain energy balancebetween the energy received and used. From food we get calories, with the help of fitness we spend. This violation of balance, unfortunately, leads to overweight.
  4. The key to weight loss in the Japanese diet is a variety of foodsand small portions, the transition from fatty meat dishes to a healthy diet based on fruits, vegetables and seafood.

Asian nutritionists have developed a healthy eating pyramid that can be used as a guide when planning your diet and the specific food ratios in it.

Effective weight loss tips on the Japanese diet

  1. Keep track of your physical activity and diet (calorie count). This makes it easier to see progress;
  2. Strictly adhere to the meal plan and meal size chosen;
  3. Don’t think of food as "good" or "bad", enjoy the process of eating;
  4. If on any day you allow yourself high-calorie foods, be sure to reduce the calorie content of your diet the next day;
  5. Do aerobic exercise.

At first you may lose more than the recommended kilogram per week. This is due to the loss of fluid in the body. Then the weight loss will slow down, but don’t despair - this is a completely healthy weight loss process.

Example of a 14 -day Japanese diet menu (schedule)

Hari Menu for the day
Breakfast Lunch snack Lunch (dinner)
one
  • 3/4 cup orange juice;
  • 30 g muesli (any breakfast ready);
  • 1 cup skim milk;
  • coffee or tea.
Calories: 301
  • 1 serving of plain Asian rice;
  • 1 serving of chicken teriyaki;
  • 1 serving of ginger orange;
  • water or tea.
Calories: 450.

Apple.

Calories: 80.
  • 1 serving of chicken salad;
  • 1 serving of rice and chicken soup with sweet and sour ginger sauce;
  • 1 serving of yucca pie;
  • the.
Calories: 591.
Total daily caloric intake1428 kcal
2
  • 1 toast;
  • 1 teaspoon jam;
  • 1 simple orange (or other fresh fruit)
  • 1 glass of milk;
  • Tea coffee.
Calories: 275.
  • 1 serving (main course) chicken salad;
  • 1 medium orange (any fruit)
  • tea or water.
Calories: 401.

1 cup coffee without sugar.

Calories: 5.
  • 1 serving of clear vegetable soup (with shrimp);
  • 1 serving of plain Asian rice;
  • 1 serving of barbecued beef;
  • 1 serving of kimchi;
  • 1 serving of cucumber salad with sesame seeds;
  • tea or 2 plums.
Calories: 705.
Total daily caloric intake1386 kcal
3
  • 1 serving of 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 dish of chicken with garnish - rice in chicken soup with sweet ginger and soy sauce;
  • 1 bowl of chicken stock;
  • 1 serving of sauerkraut;
  • 1 serving of spinach with sesame seeds;
  • 1/2 cup fresh or canned pineapple
  • tea or water.
Calories: 528.
Total daily caloric intake1334 kcal
four
  • 1/2 bowl muesli;
  • 1 glass of milk;
  • 12 strawberries (or 1 fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 dish of chicken with garnish - rice in chicken soup with sweet ginger and soy sauce;
  • 1 serving of spinach with sesame seeds;
  • water or tea.
Calories: 461.
  • 10 crackers;
  • the.

Calories: 30.
  • 1 serving of plain Asian rice;
  • 1 serving of fish fillet in caramel and lychee sour sauce;
  • 1 serving of various vegetables;
  • 1/2 cup fresh mango;
  • the.
Calories: 691.
Total daily caloric intake1424 kcal
5
  • 1 serving of sticky rice with mango;
  • coffee.
Calories: 161.
  • 1 serving of soft noodles with seafood;
  • 1 pic;
  • the.
Calories: 432.

1 orange (fruit salad)

Calories: 141.
  • 1 serving of salad with squid;
  • 1 serving of plain Asian rice;
  • 1 serving of pork in spicy basil sauce;
  • 1 serving of mixed vegetables.
Calories: 709.
Total daily caloric intake1443 kcal
6
  • 1 toast;
  • 1 hb. one tablespoon of apple jam;
  • 1/2 cup fresh orange or grapefruit
  • 1 glass of milk;
  • coffee.
Calories: 278.
  • 1 serving of plain Asian rice;
  • 1 serving of pork in spicy basil sauce;
  • 1 serving of mixed vegetables;
  • the.
Calories: 515.
  • 1 plum;
  • the.
Calories: 39.
  • 1 serving (as a side dish) mango salad;
  • 1 serving flounder in spicy basil sauce;
  • 1 serving of spicy sour shrimp soup;
  • 1 serving of garden salad;
  • the.
Calories: 541.
Total daily caloric intake1433 kcal
7
  • 240 g of nonfat yogurt;
  • 1 tangerine;
  • coffee.
Calories: 162.
  • 1 serving of plain Asian rice;
  • 1 serving of mango salad;
  • 1 serving of spicy sour shrimp soup;
  • the.
Calories: 412.

1 cup soy milk.

Calories: 150.
  • 1 serving of plain Asian rice;
  • 1 serving of shrimp with salt and pepper;
  • 1 serving of asparagus in Indian date sauce;
  • 1 serving of clear vegetable soup with pork;
  • the.
Calories: 668.
Total daily caloric intake1392 kcal
eight
  • 1 serving of fruit salad;
  • Lekor crackers.
Calories: 200.
  • 1 serving of plain Asian rice;
  • 1 serving of shrimp in salt and pepper;
  • 1 serving of asparagus in Indian date sauce;
  • the.
Calories: 578.

1 cup vegetable juice.

Calories: about 70.
  • 1 serving of plain Asian rice;
  • 1 serving of pork with spices;
  • 1 serving of sauerkraut;
  • 1 serving of spicy and sour vegetarian soup with pineapple;
  • 1/2 cup watermelon;
  • the.

Calories: 576.
Total daily caloric intake1424 kcal
9
  • 1 part black rice;
  • 1 simple orange;
  • the.
Calories: 320.
  • 1 serving of pork in sweet and sour sauce;
  • 1 serving of vermicelli;
  • the.
Calories: 443.

120 g of fruit yogurt.

Calories: 60.
  • 1 serving of plain rice;
  • 1 serving shrimp salad with papaya;
  • 1 serving of fish in soy sauce;
  • 1 serving of spicy and sour soup with shrimp;
  • 1/2 cup wine;
  • the.
Calories: 617.
Total daily caloric intake1440 kcal
ten
  • 1/2 serving chicken noodle soup;
  • the.
Calories: 163.
  • 1 serving of salad with shrimp and papaya;
  • 1 serving of spicy and sour vegetarian soup with pineapple;
  • air.
Calories: 371.

10 carrots.

Calories: 38.
  • 1 serving of miso soup;
  • 1 serving of chicken teriyaki;
  • 1 serving of plain Asian rice;
  • 1 serving of ginger orange;
  • 1 serving of cucumber salad with sesame seeds;
  • 1/2 cup orange pulp (tangerine).
  • the.
Calories: 731.
Total daily caloric intake1303 kcal
eleven
  • 1 serving of fruit salad;
  • Lekor crackers.
Calories: 187.
  • 1 serving of roast beef;
  • 1 serving of plain Asian rice;
  • 1 simple apple;
  • the.
Calories: 503.
  • 1 orange;
  • 1/2 cup wine.
Calories: 118.
  • 1 serving of plain Asian rice;
  • 1 serving of chicken curry;
  • 1/2 cup raspberries;
  • the.
Calories: 482.
Total daily caloric intake1290 kcal
12
  • 1/2 bowl muesli;
  • 1 glass of milk;
  • 12 strawberries (fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 serving of plain Asian rice;
  • 1 serving of chicken curry;
  • the.
Calories: 456.
  • dried apricots (6 pcs. );
  • the.
Calories: 40.
  • 1 serving of vegetable soup with shrimp;
  • 1 serving of plain Asian rice;
  • 1 serving of beef with bean sprouts;
  • 1 serving of pineapple and ginger salad;
  • the.
Calories: 703.
Total daily caloric intake1441 kcal
13
  • 1 serving of sticky rice with mango;
  • coffee.
Calories: 161.
  • 1 serving of Asian rice;
  • 1 serving of beef with basil and broccoli;
  • 1 orange;
  • the.
Calories: 689.

1 bowl of cherries.

Calories: 31.
  • 1 serving of Asian rice;
  • 1 serving of pork in pineapple caramel;
  • 1 serving of lettuce;
  • the.
Calories: 549.
Total daily caloric 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 watercress with sesame seeds;
  • 1/2 cup wine;
  • the.
Calories: 510.

10 carrots.

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

If you’re a little scared of the name of the dish (which most likely you’ve never cooked) - then don’t worry, there are recipes for all the dishes found in the Japanese diet.

We save the results

You need to leave the diet, gradually increasing the number of calories to a level where you can keep your weight unchanged. Just add 100 calories to your diet for 14 days. At the same time, weight must be controlled. If the scale continues to show weight loss, add another 100 calories over the next 2 weeks and review the scale. Once the weight is stable, you determine for yourself the number of calories needed to maintain a constant weight.

100 calories are:

  • 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 piece of bread;
  • nuts - 25 g (3-4 tbsp);
  • fresh cabbage - 1 kg;
  • fresh cucumbers - 750 g;
  • 3-4 large carrots;
  • one large potato;
  • 590 g tomato;
  • 625 g sauerkraut;
  • bananas - less than 1 pc. ;
  • apricots - 210 g;
  • fresh strawberries - 325 g;
  • 1 large apple;
  • 1 large orange;
  • 2 kiwis;
  • pic - 250 g;
  • 4 tangerines;
  • plum - 200 g;
  • 1 grapefruit;
  • watermelon - 285 g;
  • 1 large pear;
  • watermelon - 190 g;
  • 15-20 large wines;
  • any nuts (2 tbsp) - 15 g;
  • noodles - a dish the size of a palm;
  • muesli, oatmeal - 1/3 cup;
  • porridge over water - 5-6 tbsp. l. per meal.

We wish you success! Good luck!