The Japanese woman or Japanese diet was developed by the nutritionists of the YaELO clinic (Yaeks). The principle of the technique is based on the use of low-calorie food for 7-14 days. Before embarking on a strict diet, experts advise to prepare mentally - the weight loss system requires strict adherence to all the rules of the method. This system of getting rid of excess weight is characterized by a long output: it lasts 4 weeks. Despite its high effectiveness, the diet can harm the body, especially if there are contraindications.
Weight loss principle
The Japanese diet is designed for 7, 14 or 13 days. Proper weight loss is achieved through the use of foods containing a large amount of protein. Foods high in carbohydrates and fats are excluded from the diet. The technique is considered "without salt". The initial stage of weight loss is accompanied by the normalization of metabolic processes in the body, the elimination of toxins. 2-3. The fat burning process begins.
It is impossible to deviate from the regime - the diet is strictly prescribed. Due to the lack of sufficient carbohydrates in the dishes, the duration of the diet should not exceed 14 days. The occurrence of side effects requires immediate cessation of dietary therapy and is a reason for contacting a medical institution. During weight loss, the use of vitamins and minerals is encouraged, the complex is selected individually. Exit from the diet can take up to a month.
Nutrition rules
Meals made from permitted foods can fill you up quickly. This is due to the presence in its composition of the main "building" component - protein. Carbohydrates and fats enter the body in small quantities. Fiber is found in fresh vegetables and fruits, and their uses are not limited. Soluble dietary fiber contributes to the normal functioning of the digestive system. Antioxidants related to metabolism are found in green tea and natural coffee.
A specially selected menu for each day provides the body with the necessary nutrients.
The drinking regimen must be carefully observed: at least 1. 5 liters of liquid should be drunk per day. The presence of salt, sugar and hot spices in food is unacceptable. The number of meals is limited: no more than 3 times a day. You can't have snacks.
Experts advise to give up sweets and junk food in advance - this will help avoid breakdowns. It is recommended to reduce portions.
Allowed and Prohibited Products
The list of products allowed for consumption is strictly limited. The daily menu for 14 days may include:
- meat and poultry products;
- a fish;
- bread;
- vegetables;
- fruits;
- natural freshly squeezed juices;
- Dairy products;
- tea and mineral water.
Vegetables, fruits and greens you can eat:
- courgette;
- carrot;
- aubergine;
- cabbage;
- apples;
- pineapple;
- pears;
- kiwi;
- grapefruit;
- citrus fruits (lemon, orange).
Bread and rusks should be rye. Lean meat (lean beef, chicken, turkey) and fish (hake, blue haddock, cod) undergo heat treatment. Eggs are allowed, but in small quantities. Drinks (green tea, natural weak coffee, boiled water) should not contain sweeteners. You can drink tomato juice and low-fat (1%) kefir. Olive oil is included in the diet.
Forbidden foods should be completely removed from the menu. These include:
- fatty meats and fish;
- vegetable oils;
- salt and sugar;
- Fast food;
- flour products;
- smoked and boiled sausages;
- semi-finished products and canned food;
- sweets and pastries;
- starch-containing foods (vegetables, cereals);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruits:
- Cherry;
- cherries;
- garnet;
- Trabzon Persimmon;
- Mandarin;
- Mango;
- FIG;
- Passionflower;
- grape.
Dried fruits:
- dried plum;
- raisins;
- dried apricots;
- Date.
Since the Japanese are generally lactose intolerant, they rarely eat dairy products, so they are not included in the diet.
It is necessary to exclude potato chips, sweet and salty popcorn from the diet. Semolina, barley and millet groats are not used for cooking foods that support fat burning.
Prohibited flour products:
- crepe;
- meatball;
- vareniki;
- spaghetti (noodles);
- crepe;
- pasta;
- wheat bread;
- cake.
Confectionery (sweets, cookies, pastries, rolls, cakes, marshmallows, halva, jam, jam) is strictly prohibited. Condiments (spices, mayonnaise, ketchup) are not added to the dishes. Any dairy products (sour cream, cheese, fermented baked milk, whole milk, cream) are prohibited.
Meat and sausage:
- pig;
- mutton;
- ham;
- boiled pork;
- salo;
- smoked sausages;
- uncooked smoked, boiled, dried sausages.
Dried, smoked and dried fish should be immediately excluded from the diet. Poultry meat is consumed only in boiled form. Do not use chocolate, ghee and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. Highly carbonated sweet drinks (lemonade, kvass) are replaced with mineral water.
Dried fruit compote is not included in the diet of drinking jelly. Cherry, apple, pomegranate, grape and orange juices should also be avoided. Nectars are prepared from pineapple and tomatoes, drunk in small quantities.
Types of Japanese diet
There are 3 types of Japanese diet. They differ in the number of days:
- 7 days;
- 13 days;
- 14 days.
Regardless of the type of technique, the diet regimen should be followed.
diet 14 days
Salt-free slimming system is designed for 2 weeks. During this time, the gradual release and burning of fat cells takes place. In the first 3 days, the body is cleaned. During this time, experts recommend drinking plenty of fluids: boiled water and green tea accelerate the elimination of remaining toxins. Conventionally, the diet can be divided into 2 phases, each lasting 7 days. At the first stage, kefir is included in the menu. Meals are steamed, frying and sautéing are neglected.
diet for 7 days
The gentlest technique is designed for a week. During this time, you can not lose more than 3-4 kilograms. The menu is strict, the products are strictly limited and cannot be changed. During the period of weight loss, a restructuring occurs, during which the body gets used to the new diet, so experts consider this system the least effective. The menu may include traditional Japanese cuisine with permitted ingredients. They cannot be completed. For people who plan 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. Serving weight does not exceed 200 gr, liquid is consumed when thirsty. Food intake - at the same time for 13 days. It is imperative to follow all the rules of detox nutrition. In less than 2 weeks, there is a complete cleansing of the intestines, The fat burning process takes place gradually, therefore, the skin maintains its elasticity in problem areas. The spent energy source is filled with protein foods.
daily diet chart
Slimming dishes are fully adapted to European cuisine and do not contain exotic ingredients. The approximate menu is designed for 7 days, repeated on the 8th day. It is allowed to replace drinks: replace coffee with green tea, kefir - with tomato juice. If necessary, the daily norm of products is divided into 2 parts, depending on the number of days (with weekly weight loss).
Diet chart (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 pcs . ;
- white cabbage - 2 pcs . ;
- zucchini and / or eggplant - 1 kg;
- carrots - 2. 5-3 kg;
- berries (without sugar) - 1 kg;
- lemon (large) - 2 pcs . ;
- kefir (low-fat) - 1 l;
- olive oil - (cold pressed) - 0. 5 l;
- tomato juice (homemade) - 1 liter;
- natural coffee (grains or powder) - 1 pack;
- green (large leaf) tea - 1 pack.
The rate of water consumption depends on the age and weight of the person.
The meal set is enough for three meals a day. Non-carbonated mineral water can be replaced with boiled water. The minimum volume of fluid per day is 1. 5 liters.
Detailed plan of the daily menu (by day):
- At breakfast (8. 00) - a cup of weak 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 - stewed cabbage with olive oil and steamed (boiled) fish fillet (100 g). Dinner - boiled beef (100 g) and 250 ml of low-fat kefir.
- For breakfast - a cup of weak natural coffee and a rye crouton. For lunch - a vegetable stew made of eggplant or zucchini. For dinner - fresh white cabbage salad, flavored with oil. You can eat 2 eggs and 200 g of boiled lean veal (pulp).
- Breakfast - raw carrot puree, lemon juice. Lunch - boiled boneless fish fillet (200 g), 250 ml of tomato juice. Dinner - unlimited fruit.
- For breakfast - raw carrot puree, lemon juice. For lunch - boiled boneless fish fillet (200 g), a glass of tomato juice. For dinner - any amount of fruit.
- Breakfast - unsweetened coffee or green tea. Lunch - 0. 50 boiled chicken (skinless breast or thigh), low-fat salad of fresh vegetables (carrots and cabbage). Dinner - boiled chicken eggs (2 pieces), Salad of fresh grated carrots with butter.
- For breakfast - green tea without sugar. For lunch - boiled or boiled veal. For dinner - any meal (except dinner for 3 nights).
The menu can be shown schematically. Experts recommend placing a page with a drawing in a prominent place.
The right way out of the diet
A type of dietary nutrition should be followed 2-4 weeks after the diet. During weight loss, the body gets used to small portions and low-calorie foods. In order to maintain a normal weight and optimal functioning of the digestive system, it is necessary to avoid dieting. It is recommended to gradually return to the usual diet: foods rich in carbohydrates are added a little every day. The release period is at least 14 days.
Meals should be fractional, the weight of the portion should not be increased. The diet should be dominated by foods that contain a small amount of calories and replenish the energy stored in the process of losing weight. It is not recommended to reduce the amount of protein foods consumed (chicken eggs, poultry and fish). Fats and carbohydrates are introduced gradually in the menu. Salt and sugar can be added in micro doses. The drink should be plentiful, not more than 2 liters per day.
During the period of exiting 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 amount. It is best to give preference to sweet and sour varieties of apples. Snacks are provided between the main meals: a glass of kefir or rice cake. Rye bread is replaced with whole grain or unleavened bread.
Pasta and confectionery, bakery products and snacks are not included in the diet.
Diet cost
Products approved for use during weight loss are in the middle price category.
Advantages and disadvantages
The Japanese weight loss technique has a number of advantages and disadvantages. Benefits include:
- competence;
- availability;
- cleansing at the same time as losing weight;
- detailed menu;
- three meals a day;
- increased muscle tone.
The effectiveness is due to the rapid fat burning process, the result is visible after 7 days. Products are available to everyone and can be purchased at any store. There is no need to calculate calories in advance, the menu is clearly written. Food is taken 3 times a day, the diet is satiating, so the feeling of hunger rarely occurs. Cleansing the body helps to normalize metabolic processes. Due to the high protein content in foods, the muscle structure becomes stronger.
The disadvantages are:
- malnutrition;
- lack of vitamins and minerals;
- lack of a hearty breakfast;
- the need to comply with the rules of exiting the diet;
- short-term weight loss;
- contraindications.
Unbalanced diet and non-compliance with fat, protein and carbohydrate ratios increase the risk of side effects. Against the background of a lack of vitamins in the body, a decrease in natural defense reactions, deterioration of the condition of nails and hair occurs. The right way out of the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and harm
The diet is suitable only for healthy people. Before losing weight, you should undergo an examination and consult a nutritionist. Contraindications include:
- pregnancy at any time;
- Breast-feeding;
- stomach and duodenal ulcers;
- corrosive damage to the digestive tract;
- kidney and liver pathology, including failure;
- anemia;
- Gallbladder ailment;
- diseases of infectious etiology;
- pathology of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- blood pressure fluctuations;
- exacerbation of chronic diseases;
- gout.
The diet is not suitable for the elderly and adolescents. Failure to comply with the general rules of the technique increases the risk of side effects. Nausea and stool disorders (constipation or diarrhea) may occur in the first days. Indigestion is accompanied by excessive gas or colic. Bad breath, heartburn, and belching appear. Headache occurs against the background of a complete rejection of sugar.
Neurosis and sleep disorders develop for the same reason. Due to the lack of oil, a bitter taste occurs in the mouth. The appearance may deteriorate: the skin becomes pale and dry. Nutrient deficiencies cause joint pain.
diet recipes
Diet food is added to the menu at the exit. You can diversify your diet with salads, first and second dishes. Self-made sweets with low sugar content improve brain function and can be consumed after 14-15 days.
Dietary salad "Hope" contains the following ingredients:
- potatoes - (2 pcs. );
- milk sausages - (2 pcs. );
- chicken breast - (250 g);
- pickled cucumbers - (1 pc. );
- greens;
- salt;
- olive oil - (1 tablespoon).
Cut boiled potatoes, boiled chicken and sausages into cubes. Put the mass in a deep bowl and salt it. Add cucumbers cut into strips and finely chopped greens there.
Season the salad with olive oil (first pressing).
Coleslaw:
- Beijing cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- hot pepper - (1 pc. );
- hard cheese - (150 g);
- salt;
- olives (1/2 can);
- olive oil.
Cut the bok choy leaves into small pieces with your hands. Cucumbers and tomatoes cut into large pieces. Chop the pepper (half a vegetable) in a blender. Mix all the ingredients, salt and season with oil. Garnish the salad with grated cheese and olives.
The first courses are consumed at lunch. Soups are pureed for easier digestibility. Spinach and celery soup:
- lemon - (1 pc. );
- tomatoes - (2 pcs. );
- spinach - (200 g);
- celery - (root, 2 pcs. );
- greens;
- vegetable juice - (1. 5 l);
- salt;
- olive oil - (1 tbsp. l. ).
Pour olive oil into a preheated pan. Finely chop the celery stalk and sauté in oil. Boil water in a separate pot, put chopped spinach in it and cook for 5-7 minutes. Remove the peel from the tomatoes and grind them in a blender. Add tomato paste to the spinach. Salt the broth, add frying to it. Bake for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.
Mushroom Cream Soup:
- oil - (8 pcs. );
- potatoes - (2 pcs. );
- zucchini - (300 g);
- carrot - (1 pc. );
- onion - (1 pc. );
- weak broth - (1 l);
- flour - (1 tbsp. l. );
- olive oil - (2 tbsp. l. );
- cream - (1 tbsp. l. ).
Chop the boiled vegetables into small cubes and pass them through the blender. Boil the broth. Fry the flour until golden brown, add to the broth, add vegetable puree there. Cook the soup over low heat until it thickens, then salt, add cream and garnish with herbs. The first course is served with rye croutons.
Beef stew with vegetables:
- beef - (500 g);
- olive oil - (3 tbsp. l. );
- potatoes - (200 g);
- carrot - (1 pc. );
- bell pepper - (1 pc. );
- onion - (1 pc. ).
Spread the onion, bell pepper and grated carrots in olive oil in half rings. Boil the beef until half cooked, cool and cut into small sticks. Put the meat on the fried vegetables, salt. Put the potatoes cut into strips on it. Salt again. Pour the broth over the vegetables. Cook the dish on low heat for 25-30 minutes.
Indian ravioli is a dietary dish, the preparation of which takes place in 2 stages. Ingredients for the dough:
- flour - (1. 5 cups);
- warm water - (1 glass);
- salt.
Dissolve the salt in warm water. Pour the flour on the work surface, make a depression in it. Pour the brine in portions into the brine, gradually kneading the elastic dough. Cover with a towel and leave for 15-20 minutes.
While the dough is "sleeping", you need to prepare the dressing. Required components:
- champignons - (6-8 pcs. );
- carrot - (1 pc. );
- 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 the chicken fillet and cut into strips. Fry the onions in oil and tomato paste, gradually add carrots, zucchini, mushrooms and meat. Pour 150-200 ml of water into the frying and cook the vegetables until soft.
Roll out the dough into thin strips and coat each with oil. Cut the strips into squares (10x10 cm), overlapping each other. The dough is steamed for 15-20 minutes in a pressure cooker or slow cooker. The "columns" of dough are laid out on a plate, vegetable sauce is poured on top and sprinkled with herbs.
Results and reviews
You can lose 8-9 kg in 2 weeks. Most men and women who have lost weight using this technique speak positively about it.
First review, female, 36 years old
I began to recover in adolescence, tried many diets - they did not help. I went to a nutritionist, went through a medical examination, ate separately, constantly calculated calories, set fasting days and was able to lose only 2 kilograms in 5 months. A friend of mine recommended the Japanese fat burning system, I failed to lose 7 kilos in 2 weeks. I decided to try.
Medical examination did not show any contraindications. The nutritionist gave detailed recommendations on the diet. The system does not require large material investments. On the doctor's advice, he painted the menu in detail, pasted the page on the refrigerator. The first 3 days I almost fell: the portions seemed small, the feeling of hunger was constantly present. Day 4 was easier, I tried to chew food longer and drink more fluids.
The second stage of losing weight passed quickly. I cooked in the machine: I remembered the contents and weight of the dishes. The meal began to look satisfying, the hunger almost disappeared. There were no side effects except a short-term headache on the 3rd day. The dietitian explained that this was due to a lack of sugar. I stopped the diet for 20 days. I liked the food at the outlet, so I completely abandoned sweet, fatty, salty and smoked foods. I am satisfied with the result: I lost 10. 5 kg in 2 weeks. I will be using this weight loss system again in six months.
Second review, female, 28
I learned the technique 2 years ago. At that time, he weighed 107 kg with an increase of 164, the figure is critical. He had health problems and I was not happy with his appearance. His friends could not recommend an effective diet, so he decided to consult a specialist. The doctor suggested trying to lose weight using the Japanese weight loss system. The long grocery list was startling at first, but the nutritionist reassured and explained the diet in detail.
She gained 5 kg for 7 days. The meals on the menu are hearty, I ate one serving. At first, there was a slight dizziness and slight discomfort in the intestines. Side effects went away on their own. He also took food. The second phase of losing weight was easy: lightness, appearance and overall health were improved. Thanks to the diet, I gave up smoking and alcohol completely. 13 kg gone in the release period. I have been eating right, swimming and running for 1. 5 years, my old weight has not returned.