The Japanese or Japanese diet was developed by nutritionists at the YaELO Clinic (Yaeks). The principle of the technique is based on the use of low-calorie food 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 the method. This system of getting rid of excess weight is characterized by a long output: it lasts 4 weeks. Despite its high efficiency, diet can harm the body, especially if there are contraindications.
The principle of weight loss
The Japanese diet is designed for 7, 14 or 13 days. Proper weight loss is carried out by using foods that contain a large amount of protein. Foods rich in carbohydrates and fats are excluded from the diet. The technique is considered "salt-free". The initial phase of weight loss is accompanied by the normalization of metabolic processes in the body, the removal of toxins. The process of burning fat begins in 2-3 days.
It is impossible to deviate from the regime - the diet is strictly prescribed. Due to the lack of sufficient amount of carbohydrates in the meals, 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 to contact a medical facility. The use of vitamins and minerals during weight loss is encouraged, the complex is chosen individually. Getting out of the diet can take up to a month.
Diet rules
Dishes made from permitted foods can quickly satiate you. This is due to the presence in their composition of the main "building" component - protein. Carbohydrates and fats enter the body in small amounts. Fiber is found in fresh vegetables and fruits, and their use is not limited. Soluble dietary fiber contributes to the normal functioning of the digestive system. Antioxidants involved in metabolism are found in green tea and natural coffee.
A specially selected menu for each day supplies the body with the necessary nutrients.
The drinking regime must be carefully observed: at least 1. 5 liters of fluid must be drunk daily. The presence of salt, sugar and hot spices in dishes is unacceptable. The number of meals is limited: no more than 3 times a day. You can't eat snacks.
Experts recommend giving up sweets and unhealthy foods in advance - this will help avoid spoilage. Portion reduction is recommended.
Permitted and prohibited products
The list of products allowed for consumption is strictly limited. For 14 days the daily menu can include:
- meat and poultry products;
- fish;
- bread;
- vegetables;
- fruits;
- natural freshly squeezed juices;
- milk products;
- tea and still mineral water.
Vegetables, fruits and greens you can eat:
- zucchini;
- carrots;
- Eggplant;
- cabbage;
- apples;
- pineapple;
- pears;
- kiwi;
- pomelo;
- citrus fruits (lemons, oranges).
Bread and rusks should be rye. Lean meat (lean beef, chicken, turkey) and fish (hake, blue moth, cod) were thermally processed. 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.
Prohibited foods must be completely excluded from the menu. This includes:
- fatty meat and fish;
- vegetable oils;
- salt and sugar;
- fast food;
- flour products;
- smoked and cooked sausages;
- semi-finished and preserved foods;
- sweets and pastries;
- starchy foods (vegetables, grains);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruits:
- Cherry;
- cherries;
- Grenade;
- dates;
- mandarins;
- mango;
- figs;
- passion fruit;
- grapefruit.
Dried fruits:
- prunes;
- raisins;
- dried apricots;
- dates.
The Japanese rarely eat dairy products because they are often lactose intolerant, so they are not included in the diet.
Chips, sweet and salty popcorn should be excluded from the diet. Grits, barley and millet are not used to cook foods that promote fat burning.
Prohibited flour products:
- pancakes;
- dumplings;
- dumplings;
- spaghetti (noodles);
- pancakes;
- pasta;
- wheat bread;
- muffin.
Confectionery products (sweets, cookies, pastries, pastries, cakes, marshmallows, halva, cans, jam) are strictly prohibited. Spices (spices, mayonnaise, ketchup) are not added to dishes. All dairy products (sour cream, cheese, fermented milk, whole milk, sour cream) are prohibited.
Meat and sausages:
- pork;
- mutton;
- ham;
- cooked pork;
- Salo;
- smoked sausages;
- uncooked smoked, cooked, dry dried sausages.
Dried, smoked and dried fish should be excluded from the diet immediately. Poultry meat is consumed only in cooked form. Don’t use chocolate, ghee and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. Highly carbonated sweet drinks (lemonade, yeast) are replaced by non-carbonated mineral water.
Dried fruit compotes, jellies are not included in the drinking diet. It is also necessary to refrain from the juices of cherries, apples, pomegranates, grapes and oranges. Nectar is prepared from pineapple and tomato, and is 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.
The diet must be adhered to regardless of the type of technique.
Diet 14 days
The salt-free weight loss 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 excretion of residual toxins. Conventionally, the diet can be divided into 2 phases, each lasting 7 days. In the first phase, kefir is included in the menu. Dishes are steamed, frying and sautéing are neglected.
Diet 7 days
The most gentle technique is designed in a week. During this period, you can lose a maximum of 3-4 pounds. The menu is strict, the products are strictly limited and cannot be replaced. During the period of weight loss, restructuring occurs, during which the body gets used to the new diet, so experts consider this system to be the least efficient. The menu may include traditional Japanese cuisine prepared from permitted ingredients. I can't top it up. For people who plan to lose weight according to Japanese women, nutritionists recommend choosing the "easy" option.
Diet 13 days
The working principle of this type does not differ from the previous two. The weight of the meal does not exceed 200 g, the liquid is consumed when you are thirsty. Food intake - at the same time for 13 days. Compliance with all rules of detox diet is mandatory. In less than 2 weeks, the intestines are completely cleansed. The process of burning fat takes place gradually, so the skin retains its elasticity in problem areas. The energy consumed is supplemented with protein foods.
Scheme diet per day
Weight loss dishes are completely adapted to European cuisine and do not contain exotic ingredients. The approximate menu is designed for 7 days, the eighth day is repeated. It is allowed to change drinks: replace coffee with green tea, kefir - 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 (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;
- fruit (unsweetened) - 1 kg;
- lemon (large) - 2 pcs. ;
- kefir (nonfat) - 1 l;
- olive oil - (cold pressed) - 0, 5 l;
- tomato juice (homemade) - 1 liter;
- natural coffee (in beans or powder) - 1 package;
- green (large leaf) tea - 1 pack.
The amount of water consumption depends on the age and weight of the person.
A set of food is enough for three meals a day. Non-carbonated mineral water can be replaced by boiled. The minimum amount of fluid per day is 1. 5 liters.
Detailed daily menu plan (by days):
- For breakfast (8. 00) - a cup of weak natural coffee. Cream, sugar, condensed milk must not be added. For lunch (13. 00) - finely chopped cabbage stewed in its own juice with the addition of a small amount of olive oil, 2 hard-boiled eggs and 250 ml of tomato juice. For dinner (18. 00) - fish (200 g boneless fillets), steamed or boiled.
- Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - cabbage stewed with olive oil and boiled (boiled) fish fillets (100 g). Dinner - boiled beef pulp (100 g) and 250 ml of low-fat kefir.
- For breakfast - a cup of weak natural coffee and rye croutons. For lunch - vegetable stew 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 cooked lean beef (pulp).
- Breakfast - raw mashed carrots, lemon juice. Lunch - cooked 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 - fruit in any quantity.
- Breakfast - coffee or green tea without sugar. Lunch - 0, 50 boiled chicken (breast or thighs without skin), salad of fresh vegetables (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 pcs. ), Salad of freshly grated carrots with butter.
- For breakfast - green tea without sugar. For lunch - stewed or boiled beef pulp. For dinner - any dish (excluding dinner for 3 nights).
The menu can be shown schematically. Experts recommend placing the drawing sheet in a visible place.
Proper exit from the diet
Some type of diet must be followed 2-4 weeks after the diet. During weight loss, the body gets used to small portions and low-calorie foods. Avoiding diet is necessary to maintain a normal weight and optimal functioning of the digestive tract. It is recommended to gradually return to a normal diet: foods rich in carbohydrates are added a little every day. Release is at least 14 days.
Meals should be partial, the weight of the portion should not increase. The diet should be dominated by foods that contain a small amount of calories and compensate for the energy stored in the weight loss process. It is not recommended to reduce the amount of protein food (chicken eggs, poultry and fish). Fats and carbohydrates are introduced into the menu gradually. Salt and sugar can be added in micro doses. Drinks should be plenty, do not consume more than 2 liters per day.
During the period of leaving the diet, it is allowed to eat breakfast cereals. Oatmeal, buckwheat and rice porridge are cooked 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 taken between main meals: a glass of kefir or rice cakes. Rye bread is replaced by whole grain bread or without yeast.
Pasta and sweets, pastries and snacks are not included in the diet.
The cost of the diet
Products approved for use during weight loss fall into the middle price category.
Advantages and disadvantages
The Japanese weight loss technique has numerous advantages and disadvantages. Benefits include:
- efficiency;
- availability;
- cleansing at the same time as weight loss;
- detailed menu;
- Three meals a day;
- increased muscle tone.
Efficiency is due to the rapid process of burning fat, the result appears after 7 days. The products are available to everyone and can be purchased at any store. No need to pre-calculate calories, the menu is clearly written. Food is taken 3 times a day, the diet is plentiful, so the feeling of hunger rarely occurs. Cleansing the body helps to normalize metabolic processes. Due to the high protein content in food, the muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- vitamin and mineral deficiency;
- lack of hearty breakfast;
- the need to follow 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 increases the risk of side effects. Decreased natural defense reactions, deterioration of nails and hair occurs against the background of vitamin deficiency in the body. Proper exit from the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and harm
The diet is only suitable for healthy people. Before you lose weight, you need to undergo an examination and consult a nutritionist. Contraindications include:
- pregnancy at any age;
- breastfeeding;
- gastric and duodenal ulcers;
- erosive damage to the digestive system;
- renal and hepatic pathology, including failure;
- anemia;
- gallbladder disease;
- infectious etiologies;
- pathology of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- blood pressure spikes;
- exacerbation of chronic diseases;
- gout.
The diet is not suitable for the elderly and adolescents. Any non-compliance with the general rules of the technique increases the risk of side effects. In the first days, nausea and stool disorders (constipation or diarrhea) may occur. Indigestion is accompanied by excessive bloating or colic. Bad breath, heartburn and belching occur. Headaches occur in 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. The appearance may worsen: the skin becomes pale and dry. Lack of nutrients leads to joint pain.
Diet recipes
Dietary meals are added to the menu upon exit. You can diversify your diet with salads, first and second courses. Self-prepared desserts with low sugar content improve brain function and can be consumed after 14-15 days.
Diet salad "Nada" includes the following ingredients:
- potatoes - (2 pcs. );
- milk sausages - (2 pcs. );
- chicken breast - (250 g);
- pickle - (1 pc. );
- cabbage;
- salt;
- olive oil - (1 tbsp).
Cut boiled potatoes, boiled chicken and sausages into cubes. Put the mass in a deep bowl and season with salt. There add the cucumber cut into strips and finely chopped greens.
Season the salad with olive oil (first pressing).
Cabbage salad:
- Peking cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- chili peppers - (1 pc. );
- hard cheese - (150 g);
- salt;
- olives (1/2 can);
- olive oil.
Cut Chinese cabbage leaves into small pieces by hand. Cucumbers and tomatoes are cut into large pieces. Chop the chili (half the vegetables) in a blender. Mix all ingredients, salt and season with oil. Garnish the salad with grated cheese and olives on top.
The first meals are consumed during lunch. For easier digestion, soups are prepared pureed. Spinach and celery soup:
- lemon - (1 pc. );
- tomato - (2 pcs. );
- spinach - (200 g);
- celery - (stem, 2 pcs. );
- cabbage;
- vegetable soup - (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. In a separate pot, boil the soup, put chopped spinach in it and simmer for 5-7 minutes. Peel a squash, grate it and squeeze the juice. Add the spinach tomato paste. Salt the soup, add the frying to it. Cook for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.
Cream of mushroom soup:
- mushrooms - (8 pcs. );
- potatoes - (2 pcs. );
- zucchini - (300 g);
- carrot - (1 pc. );
- onion - (1 pc. );
- weak meat broth - (1 l);
- flour - (1 tbsp. l. );
- olive oil - (2 tbsp. l. );
- cream - (1 tbsp. l. ).
Chop the cooked vegetables into small cubes and chop in a blender. Boil the soup. Fry the flour until golden brown, add to the soup, add the vegetable puree there. Saute the soup over low heat until it thickens, then add salt, cream and garnish with herbs. The first dish is served with rye croutons.
Beef stew with vegetables:
- beef - (500 g);
- olive oil - (3 tbsp. l. );
- potatoes - (200 g);
- carrot - (1 pc. );
- paprika - (1 pc. );
- onion - (1 pc. ).
Arrange onions, peppers and grated carrots on half a ring of olive oil. Cook the beef halfway, cool and cut into small cubes. Put the meat on the fried vegetables, add salt. Place the potatoes cut into strips on top. Salt again. Pour the meat soup into the vegetables. Cook the dish on low heat for 25-30 minutes.
Indian manti is a dietary dish whose preparation takes place in 2 stages. Dough ingredients:
- flour - (1, 5 cups);
- hot water - (1 cup);
- salt.
Dissolve the salt in warm water. Pour the flour on the work surface, make a recess in it. Pour salt water into the meals, gradually knead the elastic dough. Cover it with a towel and leave for 15-20 minutes.
While the dough "fits", you need to prepare the topping. Required components:
- mushrooms - (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. Cook the chicken fillet and chop into strips. Fry onion in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat. Pour 150-200 ml of water into the frying pan and sauté the vegetables until they soften.
Roll out the dough into thin strips and coat each with oil. Cut the strips into squares (10x10 cm), which stack on top of each other. The dough is cooked in a pot on a fast or slow pot for 15-20 minutes. The "columns" of dough are laid out on a bowl, topped with vegetable sauce and sprinkled with herbs.
Results and views
You can lose 8-9 kg in 2 weeks. Most women and men who have lost weight with this technique speak positively about it.
First review, female, 36 years old
I started recovering in adolescence, I tried many diets - they didn’t help. I went to a nutritionist, underwent a medical examination, ate separately, constantly counted calories, arranged days to fast and in 5 months managed to lose only 2 pounds. The Japanese fat burning system was advised by a friend, I failed to lose 7 kg in 2 weeks. I decided to give it a try.
Medical examination revealed no contraindications. The nutritionist gave detailed dietary recommendations. The system does not require large material investments. On the doctor's advice, she painted the menu in detail, attached the sheet to the refrigerator. In the first 3 days I almost fell: the portions looked small, the feeling of hunger was constantly present. The fourth day was easier, I tried to chew food longer and drink more fluids.
The second phase of weight loss passed quickly. I cooked on the appliance: I remembered the ingredients of the dishes and their weight. The food began to seem satisfactory, the hunger practically disappeared. There were no side effects other than a short-lived headache on day 3. The dietitian explained that it was due to a lack of sugar. I left the diet for 20 days. I liked the food on the way out, so I completely abandoned 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 use this weight loss system again.
Second review, female, 28
I learned about the technique 2 years ago. She weighed 107 kg at the time, with an increase of 164, the figure is critical. There were health issues, and I wasn’t happy with the look. Her friends could not advise an effective diet, so she decided to consult an expert. The doctor recommended trying to lose weight using the Japanese weight loss system. The long list of foods was frightening at first, but the nutritionist convinced them and explained the diet in detail.
It took 5 kg in 7 days. The dishes from the menu are hearty, I ate one serving. At first there was a slight dizziness and a slight restlessness of the bowels. The side effects went away on their own. She was taking food at the same time. The second phase of weight loss was easy: lightness, appearance, and general well-being improved. Thanks to the diet, I stopped smoking and completely gave up alcohol. 13 kg went away during the issue period. I have been eating, swimming and running properly for 1. 5 years, my previous weight has not returned.