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Japanese diet for 14 days

Japanese diet - the key to harmony, beauty and health

Let's say right away. Most "Japanese" diets on the network have nothing to do with Asian cuisine or the diet, which will be discussed below.. These pseudo-Japanese dietsthey recommend eating "bird-sized" servings of boiled cabbage, a few eggs and 100 grams of meat or fish a day, reducing the number of meals to three and living in this mode for up to 2 weeks. No! Such a small diet is not suitable for an active working person.

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

The land of the rising sun will always be attractive and incomprehensible to Europeans. Perhaps this stems from the fact that Japan has long been a closed state to Western civilization. What are they, the Japanese, in our traditional view? They are technological but believe in spirits; conservative but invented the Ganguro style; restrained but able to separate in the wild; to appreciate life even in a tiny stalk, but has historically raised suicide to the level of a venerable ritual. The islanders gave the world the most beautiful and wonderful engravings and pokemons. In addition, they are slim 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 Tanak's book The Japanese Diet.

Traditional Japanese cuisine components

I'm in the shade
My rice is pushing me
Mountain stream.

Rice

For the Japanese, rice, like bread for us, is "whole head. "It is a healthy source of carbohydrates that does not containgluten free. The Japanese people eat different varieties of rice, but prefer to eat brown rice cooked with sesame oil.

Fish and seafood

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

Fish dishes are the second largest in the daily diet of the people of the rising sun. The protein structures of fish meat are complete, easily digestible and contain essential amino acids for humans. However, the Japanese do not eat smoked or salted fish - only fresh sea or fresh water. The fat in the fish is meltable and will not settle on your thighs with low cellulite, but will provide the body with complete 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 a good prevention of thyroid disease, atherosclerosis and heart attack, rich in iodine, minerals and macronutrients. The people of the Japanese islands also use dry kelp instead of the usual table salt.

Vegetables and legumes

Real Japanese cuisine is not possible 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 salads.

Sprouts and shoots

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

Valuable sources of nutrients, because cabbage is eaten "live" - that is, their benefits are not destroyed by heat treatment. In addition, sprouted grains are more useful than "dormant" grains, because they activate all life processes.

Tip: seedlings can be purchased at any large hypermarket, or you can germinate on your own window. Take 2 tablespoons of seeds or grain, place in a bowl and fill with water at room temperature so that the liquid level is 6 cm above the surface of the grain. Leave for 7-12 hours, covering the dish with gauze. Then drain the water and rinse the beans thoroughly. Sprouts should be stored in the dark and can be eaten with salads, soups and as a substitute for greens. Just don't build up large stocks for future use.

Fruits and berries

For us, Asians eat fruit as a dessert instead of traditional pastries and pastries. At the same time it is important to eat fruits and berries in season, that is, in winter do not use strawberries.

Spices and condiments

Many dishes usually add curry, black, red and cayenne pepper, anise, turmeric, garlic, horseradish, dill, ginger (fresh and pickled), basil, mustard seeds, cilantro, cinnamon. But the bay leaf, on the contrary, is not used. Salt is also not held in high esteem, instead dry kelp powder (as already mentioned), soy sauce or sesame oil is used.

Green tea

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

Tea is believed to have many healing properties: it strengthens teeth, calms the soul, treats heart disease, neutralizes poisons and helps to achieve longevity. The basic principle of drinking Japanese tea is: "Drink - shares, stuffed - drink. " The second cup of tea is considered the most valuable (especially if the tea is boiled in the cup itself).

Tip: To make the tea fragrant and as useful as possible, first rinse the kettle with boiling water and close the lid to warm it up. Then rinse the tea leaves in warm water and put in a teapot at a rate of 1-2 tsp. for a cup of tea, fill the tea leaves with water not hotter than 80 ° C. First, pour water into one-third of the kettle and let it infuse for 3-5 minutes. Then fill to half and leave again for 1 minute. Then add as much water as you need to drink the tea and let it brew for one minute. The tea is ready.

Tofu (bean curd)

It is the bean curd that provides Asian vegetarians with a complete protein: 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 digested 95%, it is 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. It has littlecarbohydratesand cholesterol-free. Unlike meat, which is sour, tofu is alkaline. And nutritionists claim that an alkaline environment is more favorable than an acidic one, and recommend eating at least 25 grams of soy protein every day.

The Benefits of a Japanese Diet

Many people cannot tolerate diet just because the diet is very restrictive in taste, sometimes overly restricting what we eat. Enjoying the taste of food is a pleasure that cannot be given up for a long time and without harming your well-being or mood. The real Japanese diet consists of delicious dishes made from healthy and low-calorie products.

Disadvantages of the Japanese diet

The diet requires you to learn some Asian recipes, as well as certain adjustments. This diet is technically more complicated than many others, where you just take a few meals and eat for a while or until you get sick of them.

Researching Japanese cooking techniques can be seen as another skill in your arsenal, like the ability to sit on a string - it can surprise you, you can be proud of it.

So, from the kitchen inventory you will need:

  • Wok or wok for quick frying or stewing;
  • Non-stick coated pans;
  • Double boiler (instead of a double boiler, a metal hole can be placed in the pan);
  • Food processor, mixer;
  • Wooden utensils for mixing dishes made of beech, cherry or maple: the wood does not absorb odors and lasts a long time;
  • Wooden skewers or skewers.

For cooking you will need:

  • Different varieties of rice;
  • Noodles;
  • Mushrooms;
  • Spices and herbs;
  • Sauces: soy, teriyaki, fish, oyster.

You shouldn't have a big problem with Japanese foods, now you can buy them at any hypermarket or easily replace them with one of our ingredients. Don't be afraid to experiment.

Japanese diet: basic principles

The Japanese diet requires strict adherence to important rules.

The Japanese diet menu includes many soups and vegetables.. This is a great weight loss strategy because such foods are low in calories and are good for digestion. And the vegetable dietary fiber in the vegetables will give your stomach the necessary saturation, so you will not feel excruciating hunger attacks.

Number of calories in the menuspecified without added sugar or cream for beverages. So do not forget to add 16 kcal to 1 teaspoon of daily calories. sugar and 36 kcal per tablespoon of cream (if you use them). In other words - sweetened coffee - reduce the amount of the main portion of food. It is recommended to use soy instead of cow's milk.

The optimal daily caloric intake should be in the range of 1200-1400 kcal (for women). It is this number of calories that is enough for the body to live at rest, before meals and at moderate ambient temperatures. On the one hand, reducing calories to 1200-1400 does not cause pathological changes in metabolism, on the other hand, allows you to live your day to the fullest (without experiencing a breakdown), and fitness classes will be provided with energy by burning your own fat reserves.

Dietary threats that reduce calories below 1200:

  • With rapid weight loss, you will also quickly gain lost pounds or even more;
  • Poor 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 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 artificially speed up the weight loss process, reducing the number of calories (we wrote about the consequences above). You should lose no more than 1 kg per week.
  2. Stay in the 1200-1400 calorie range per day. Be sure to supplement with vitamins and minerals.
  3. Maintain energy balancebetween energy received and consumed. We get calories from food, we spend on fitness. This imbalance unfortunately leads to being overweight.
  4. The key to losing weight in the Japanese diet is a variety of dishesand 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 the relationship between a diet and certain foods.

Tips for effective weight loss after the Japanese diet

  1. Keep track of your physical activity and diet (number of calories). This makes it easier to see progress;
  2. Strictly follow the chosen meal plan and portion sizes;
  3. Don’t think of food as "good" or "bad, " enjoy the eating process;
  4. If you allowed yourself to eat calorie foods on one day, be sure to reduce the calorie content of your diet the next day;
  5. Do aerobic exercise.

Initially, you may lose more than the recommended one kilogram per week. This is due to the loss of fluid in the body. Then weight loss will slow down, but don't despair - it's a perfectly normal healthy weight loss process.

Sample Japanese Diet Menu for 14 Days (Table)

day Menu of the day
For breakfast For lunch Snacks Lunch dinner)
one
  • 3/4 cup orange juice;
  • 30 g muesli (any ready-made breakfast);
  • 1 glass of skim milk;
  • coffee or tea.
Calories: 301
  • 1 serving plain Asian rice;
  • 1 serving of chicken teriyaki;
  • 1 serving of pickled ginger;
  • water or tea.
Calories: 450.

Apple.

Calories: 80.
  • 1 serving of chicken salad;
  • 1 serving rice and chicken soup with sweet and sour ginger sauce;
  • 1 serving of yucca pie;
  • tea.
Calories: 591.
Total daily caloric intake1428 kcal
2
  • 1 toast;
  • 1 teaspoon;
  • 1 medium orange (or other fresh fruit)
  • 1 cup milk;
  • coffee Tea.
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 clear vegetable soup (with shrimp);
  • 1 serving plain Asian rice;
  • 1 serving of grilled beef;
  • 1 serving kimchi;
  • 1 serving of cucumber salad with sesame;
  • 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 serving of chicken with garnish - rice in chicken broth with sweet ginger and soy sauce;
  • 1 bowl of chicken broth;
  • 1 serving of sauerkraut;
  • 1 serving spinach with sesame;
  • 1/2 cup fresh or canned pineapple
  • tea or water.
Calories: 528.
Total daily caloric intake1334 kcal
four
  • 1/2 bowl muesli;
  • 1 cup milk;
  • 12 strawberries (or 1 any fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 serving of chicken with garnish - rice in chicken broth with sweet ginger and soy sauce;
  • 1 serving spinach with sesame;
  • water or tea.
Calories: 461.
  • 10 crackers;
  • tea.

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

1 orange (fruit salad)

Calories: 141.
  • 1 serving of salad with squid;
  • 1 serving plain Asian rice;
  • 1 serving of pork in hot basil sauce;
  • 1 serving of mixed vegetables.
Calories: 709.
Total daily caloric intake1443 kcal
6
  • 1 toast;
  • 1 p. m. spoon of apple jam;
  • 1/2 cup fresh orange or grapefruit
  • 1 cup milk;
  • coffee.
Calories: 278.
  • 1 serving plain Asian rice;
  • 1 serving of pork in hot basil sauce;
  • 1 serving of mixed vegetables;
  • tea.
Calories: 515.
  • 1 plum;
  • tea.
Calories: 39.
  • 1 serving (as an additive) of mango salad;
  • 1 serving of flounder in hot basil sauce;
  • 1 serving spicy-sour shrimp soup;
  • 1 serving of garden salad;
  • tea.
Calories: 541.
Total daily caloric intake1433 kcal
7
  • 240 g of non-fat yoghurt;
  • 1 tangerine;
  • coffee.
Calories: 162.
  • 1 serving plain Asian rice;
  • 1 serving of mango salad;
  • 1 serving spicy-sour shrimp soup;
  • tea.
Calories: 412.

1 cup soy milk.

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

1 glass of vegetable juice.

Calories: about 70.
  • 1 serving plain Asian rice;
  • 1 serving pork chops with spices;
  • 1 serving of sauerkraut;
  • 1 serving of vegetarian hot and sour soup with pineapple;
  • 1/2 cup melon;
  • tea.

Calories: 576.
Total daily caloric 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 of rice vermicelli;
  • tea.
Calories: 443.

120 g of fruit yogurt.

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

10 new carrots.

Calories: 38.
  • 1 serving of miso soup;
  • 1 serving of chicken teriyaki;
  • 1 serving plain Asian rice;
  • 1 serving of pickled ginger;
  • 1 serving of cucumber salad with sesame;
  • 1/2 cup orange (mandarin) pulp
  • tea.
Calories: 731.
Total daily caloric intake1303 kcal
eleven
  • 1 serving of fruit salad;
  • crackers.
Calories: 187.
  • 1 serving of roast beef;
  • 1 serving plain Asian rice;
  • 1 medium apple;
  • tea.
Calories: 503.
  • 1 orange;
  • 1/2 cup grapes.
Calories: 118.
  • 1 serving plain Asian rice;
  • 1 serving of chicken curry;
  • 1/2 level avenes;
  • tea.
Calories: 482.
Total daily caloric intake1290 kcal
12
  • 1/2 bowl muesli;
  • 1 cup milk;
  • 12 strawberries (fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 serving plain Asian rice;
  • 1 serving of chicken curry;
  • tea.
Calories: 456.
  • dried apricots (6 pieces);
  • tea.
Calories: 40.
  • 1 serving vegetable soup with shrimp;
  • 1 serving plain Asian rice;
  • 1 serving of beef with bean cabbage;
  • 1 serving pineapple and ginger salad;
  • tea.
Calories: 703.
Total daily caloric intake1441 kcal
13
  • 1 serving 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 of cherries.

Calories: 31.
  • 1 serving of Asian rice;
  • 1 serving pork pineapple caramel;
  • 1 serving of lettuce;
  • tea.
Calories: 549.
Total daily caloric intake1430 kcal
fourteen
  • 240 g of non-fat yoghurt;
  • 1 loaf of fruit and grains;
  • 1 tangerine (any fruit);
  • coffee.
Calories: 302.
  • 1 serving of Asian rice;
  • 1 serving pork pineapple caramel;
  • 1 serving cress with sesame;
  • 1/2 cup grapes;
  • tea.
Calories: 510.

10 new 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 caloric intake1272 kcal

If you're a little intimidated by the names of the dishes (which you've probably never cooked) - then don't worry, there are recipes for all the dishes that appear in the Japanese diet.

We keep the results

You need to leave the diet gradually increasing the number of calories to a level where you can keep your weight constant. Just add 100 calories to your diet for 14 days. At the same time, weight must be controlled. If the scales continue to show weight loss, add another 100 calories over the next 2 weeks and check the scales again. When your weight stabilizes, you determine the number of calories you need to maintain a constant weight.

The 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 slice of bread;
  • beans - 25 g (3-4 tablespoons);
  • fresh cabbage - 1 kg;
  • fresh cucumber - 750 g;
  • 3-4 large carrots;
  • one large potato tuber;
  • 590 g of tomatoes;
  • 625 g sauerkraut;
  • banana - less than 1 piece. ;
  • apricots - 210 g;
  • fresh strawberries - 325 g;
  • 1 large apple;
  • 1 large orange;
  • 2 stones;
  • peaches - 250 g;
  • 4 tangerines;
  • plum - 200 g;
  • 1 grapefruit;
  • watermelon - 285 g;
  • 1 large pear;
  • melon - 190 g;
  • 15-20 large grapes;
  • any nuts (2 tablespoons) - 15 g;
  • noodles - a portion the size of a palm;
  • muesli, oatmeal - 1/3 cup;
  • porridge on the water - 5-6 tbsp. l. per serving.

We hope you succeed! Good luck!