The Japanese woman 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 foods for 7-14 days. Experts advise to prepare mentally before starting a serious diet - the weight loss system requires strict adherence to all the rules of the method. This system of weight loss is characterized by a long output: lasts 4 weeks. Despite its high effectiveness, the diet can be harmful to 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 achieved through the use of foods high in protein. Foods high in carbohydrates and fats are eliminated from the diet. The technique is considered "salt-free". The initial stage of weight loss is accompanied by the normalization of metabolic processes in the body, the elimination of toxins. The fat burning process begins in 2-3 days.
It is impossible to avoid the regime - the diet is strictly prescribed. As there are not enough carbohydrates in the food, the duration of the diet should not exceed 14 days. The appearance of side effects requires immediate discontinuation of diet therapy and is a reason to contact a medical facility. The use of vitamins and minerals during weight loss is encouraged, the complex is selected individually. It can take up to a month to go off the diet.
Nutrition rules
Meals made from permitted foods can fill you up quickly. This is due to the fact that it contains the main "building" component - protein. Carbohydrates and fats enter the body in small amounts. Fiber is found in fresh vegetables and fruits, and its use is not limited. Soluble dietary fiber helps the normal functioning of the digestive system. The antioxidants involved in metabolism are found in green tea and natural coffee.
The specially selected menu for each day provides the body with the necessary nutrients.
Drinking regimen should be followed carefully: drink at least 1. 5 liters of fluid a 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 not eat snacks.
Experts advise to avoid sweets and savory foods in advance - this will help prevent breakage. It is advisable to reduce portions.
Permitted and prohibited products
The list of products allowed for consumption is severely limited. The daily menu for 14 days may include:
- meat and poultry products;
- fish;
- bread;
- vegetables;
- fruits;
- natural freshly squeezed juices;
- dairy products;
- tea and still mineral water.
Vegetables, fruits and greens you can eat:
- pumpkin;
- carrots;
- eggplant;
- cabbage;
- apple;
- pineapple;
- pear;
- kiwi;
- pomelo;
- citrus fruits (lemon, orange).
Bread and rust should be rye. Lean meat (lean beef, chicken, turkey) and fish (hake, blue whiting, cod) are heat-treated. 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 should be completely removed from the menu. These include:
- fatty meat and fish;
- vegetable oils;
- salt and sugar;
- fast food;
- flour products;
- smoked and boiled sausages;
- semi-finished products and canned food;
- confectionery and pastries;
- starchy foods (vegetables, cereals);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruits:
- Cherry;
- cherries;
- Pomegranate;
- date;
- tangerine;
- manqo;
- FIG;
- the fruit of passion;
- grapes
Dried fruits:
- plum;
- raisins;
- dried apricots;
- dates.
The Japanese rarely eat dairy products because they are often lactose intolerant and therefore not included in the diet.
Potato chips, sweet and salty popcorn should be excluded from the diet. Semolina, barley and millet are not used in the preparation of foods that promote fat burning.
Prohibited flour products:
- pancake;
- meatballs;
- vareniki;
- spaghetti (noodles);
- pancake;
- pasta;
- wheat bread;
- muffin.
Confectionery (sweets, biscuits, pastries, rolls, cakes, marshmallows, halva, canned food, jam) is strictly prohibited. Spices (spices, mayonnaise, ketchup) are not added to the dishes. Any dairy products (sour cream, cheese, fermented milk, whole milk, cream) are prohibited.
Meat and sausages:
- pork;
- mutton;
- ham;
- boiled pork;
- Salo;
- smoked sausage;
- uncooked smoked, boiled, dried sausages.
Dried, smoked and dried fish should be removed from the diet immediately. Poultry is consumed only in boiled form. Do not use chocolate, butter and butter. Alcohol and tobacco products are excluded 2-3 weeks before weight loss. High carbonated sweet drinks (lemonade, kvass) are replaced by still mineral water.
Dried fruit compotes and jellies are not included in the diet. Cherry, apple, pomegranate, grape and orange juices should also be avoided. Nectar is made from pineapple and tomato, drink in small amounts.
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, a diet should be followed.
Diet 14 days
The salt-free weight loss system is designed for 2 weeks. During this period, there is a gradual release and burning of fat cells. The body is cleansed in the first 3 days. During this period, 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 stages, each lasting 7 days. In the first stage, kefir is included in the menu. The dishes are steamed, fried and broiled.
7-day diet
The most subtle technique is designed for a week. You can lose more than 3-4 kilograms during this period. The menu is strict, the products are limited and cannot be replaced. During weight loss, the body adapts to a new diet, so experts consider this system to be the least effective. The menu may include traditional Japanese cuisine prepared with permitted ingredients. Cannot be added. According to Japanese women, for people planning to lose weight, nutritionists recommend choosing the "light" option.
13-day diet
The principle of operation of this type does not differ from the previous two. Serving weight is not more than 200 g, liquid is consumed during thirst. Food intake - for 13 days at a time. It is mandatory to follow all the rules of detox nutrition. In less than 2 weeks, the intestines are completely cleansed, the fat burning process takes place gradually, so the skin in problem areas maintains elasticity. The energy supply is replenished with protein foods.
Daily diet scheme
Slimming dishes are fully adapted to European cuisine and do not contain exotic ingredients. The approximate menu is prepared for 7 days, repeated on the 8th day. Drinks are allowed to change: replace coffee with green tea, kefir - tomato juice. The daily norm of products is divided into 2 parts (with weekly weight loss), if necessary, depending on the number of days.
Diet scheme (within 14 days):
- chicken fillet - 1 kg;
- fish fillets - 2 kg;
- lean beef - 1 kg;
- crackers or rye bread - 0, 5 kg;
- chicken eggs - 20 pieces;
- white cabbage - 2 pieces;
- pumpkin and / or eggplant - 1 kg;
- carrots - 2, 5-3 kg;
- fruits (without sugar) - 1 kg;
- lemon (large) - 2 pieces;
- kefir (low fat) - 1 l;
- olive oil - (cold pressed) - 0, 5 l;
- tomato juice (home-made) - 1 liter;
- natural coffee (grain or powder) - 1 packet;
- green (large-leaved) tea - 1 packet.
The rate of water consumption depends on a person's age and weight.
The meal set is enough to eat three times a day. Non-carbonated mineral water can be replaced with boiled water. The minimum amount of fluid per day is 1. 5 liters.
Detailed plan of the daily menu (by day):
- For breakfast (8. 00) - a cup of weak natural coffee. Cream, sugar, condensed milk should not be added. For dinner (13. 00) - finely chopped cabbage cooked 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) - steamed or boiled fish (200 g of boneless fillet).
- Breakfast - milk and unsweetened coffee, a slice of rye bread. Lunch - cabbage cooked in olive oil and steamed (boiled) fish fillets (100 g). Dinner - boiled beef (100 g) and 250 ml of low-fat kefir.
- For breakfast - a cup of weak natural coffee and rye crutton. For dinner - vegetable casserole made of eggplant or pumpkin. For dinner - fresh white cabbage, spicy salad with butter. You can eat 2 eggs and 200 g of boiled lean beef.
- Breakfast - raw puree, lemon juice. Lunch - boiled boneless fish fillets (200 g), 250 ml of tomato juice. Lunch - unlimited fruit.
- For breakfast - raw mashed carrots, lemon juice. For dinner - boiled boneless fish fillets (200 g), a glass of tomato juice. For dinner - any amount of fruit.
- Breakfast - sugar-free coffee or green tea. Lunch - 0. 50 boiled chicken (skinless breast or thigh), low-fat fresh vegetable salad (carrots and cabbage). Dinner - boiled chicken eggs (2 pieces), freshly fried carrot salad with butter.
- For breakfast - sugar-free green tea. For dinner - boiled or boiled beef. For dinner - any meal (except for 3 nights).
The menu can be displayed schematically. Experts recommend placing a sheet of paper in a visible place.
The right way out of the diet
Some kind of diet should be followed 2-4 weeks after the diet. During weight loss, the body gets used to small portions and low-calorie foods. It is necessary to abandon the diet for the normal functioning and normal functioning of the digestive system. It is recommended to gradually return to the usual diet: carbohydrate-rich foods are added a little every day. The release period is at least 14 days.
Meals should be in portions, the weight of the portion should not be increased. Foods that are low in calories and replenish the energy stored in the process of losing weight should be preferred. It is not recommended to reduce the amount of protein foods consumed (chicken eggs, poultry and fish). Fats and carbohydrates are gradually added to the menu. Salt and sugar can be added in micro doses. Drink should be plentiful, no more than 2 liters per day.
When leaving the diet, you are allowed to eat cereal for breakfast. Boil oatmeal, buckwheat and rice grains in water. Vegetables and fruits can be eaten raw in any amount. It is best to prefer sweet and sour apples. Snacks are served between the main dishes: a glass of kefir or rice cake. Rye bread is replaced by whole grain or unleavened bread.
Pasta and confectionery, bakery products and snacks are not included in the diet.
The cost of diet
Products approved for use in weight loss are in the middle price category.
Pros and cons
Japanese techniques for weight loss have a number of advantages and disadvantages. Benefits include:
- efficiency;
- availability;
- cleansing at the same time as losing weight;
- detailed menu;
- Eat three times a day;
- increased muscle tone.
The effectiveness depends on the rapid process of fat burning, the result is visible after 7 days. The products are accessible to everyone and can be purchased at any store. There is no need to calculate calories in advance, the menu is clearly written. Meals are taken 3 times a day, the diet is heartwarming, so the feeling of hunger rarely occurs. Cleansing the body helps to normalize metabolic processes. Due to the high content of protein in food, muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- vitamin and mineral deficiency;
- lack of a hearty breakfast;
- the need to follow the rules of dieting;
- short-term weight loss;
- contraindications.
An unbalanced diet and not following the ratio of fat, protein and carbohydrates increases the risk of side effects. Decreased natural defense reactions, deterioration of the condition of nails and hair occur against the background of vitamin deficiency in the body. Proper diet prevents the development of stressful situations that can lead to rapid weight loss.
Contraindications and damage
The diet is suitable only for healthy people. Before losing weight, you should have an examination and consult a nutritionist. Contraindications include:
- pregnancy at any time;
- mother's milk;
- gastric and duodenal ulcers;
- erosive damage to the digestive system;
- failure, including renal and hepatic pathology;
- anemia;
- gallbladder disease;
- infectious etiological diseases;
- pathology of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- blood pressure rises;
- exacerbation of chronic diseases;
- gout
The diet is not suitable for adults and adolescents. Any non-compliance with the general rules of the technique increases the risk of side effects. In the first days, nausea and fecal incontinence (constipation or diarrhea) may appear. Indigestion is accompanied by excessive bloating or colic. Bad breath, heartburn and itching appear. Headaches occur against the background of complete abstinence from sugar.
Neurosis and sleep disorders develop for the same reason. Due to the lack of fat, a bitter taste appears in the mouth. Appearance may worsen: the skin becomes pale and dry. Malnutrition causes joint pain.
Diet recipes
Dietary foods are added to the menu during the presentation. You can diversify your diet with salads, first and second courses. Specific low-sugar desserts improve brain function and can be consumed after 14-15 days.
"Umid" diet salad consists of the following ingredients:
- potatoes - (2 pieces);
- milk sausage - (2 pieces);
- chicken breast - (250 g);
- pickled cucumbers - (1 piece);
- greens;
- salt;
- olive oil - (1 tablespoon).
Boiled potatoes, boiled chicken and sausage cut into cubes. Put the mass in a deep bowl and add salt. Add sliced cucumber and finely chopped greens.
Season the salad with olive oil (pressing first).
Cabbage salad:
- Beijing cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- chili pepper - (1 piece);
- hard cheese - (150 g);
- salt;
- olives (1/2 box);
- olive oil.
Cut the Chinese cabbage leaves into small pieces with your hands. Cucumbers and tomatoes are cut into large pieces. Chop the chili peppers (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 courses are consumed at lunch time. Soups are made in the form of puree for easier digestion. Spinach and celery soup:
- lemon - (1 piece);
- tomatoes - (2 pieces);
- spinach - (200 g);
- celery - (root, 2 pieces);
- 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 fry in oil. Boil the broth in a separate saucepan, put the chopped spinach and simmer for 5-7 minutes. Peel a squash, grate it and chop in a blender. Add tomato paste to the spinach. Add salt to the broth and fry. Cook for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.
Mushroom cream soup:
- champignons - (8 pieces);
- potatoes - (2 pieces);
- pumpkin - (300 g);
- carrots - (1 piece);
- onion - (1 piece);
- weak meat broth - (1 l);
- flour - (1 tbsp. l. );
- olive oil - (2 tbsp. l. );
- cream - (1 tbsp. l. ).
Cut the boiled vegetables into small cubes and chop in a blender. Bring the broth to a boil. Fry the flour until golden brown, add to the broth, add the vegetable puree there. Cook the soup on low heat until it thickens, then add salt, add cream and garnish with herbs. The first meal is served with rye bread.
Beef with vegetables:
- beef - (500 g);
- olive oil - (3 tbsp. l. );
- potatoes - (200 q);
- carrots - (1 piece);
- Bulgarian pepper - (1 piece);
- onion - (1 piece).
Spread onion, bell pepper and grated carrots in half rings in olive oil. Cook the beef in half, cool and cut into small sticks. Put the meat on the fried vegetables, salt. Put sliced potatoes on top. Salt again. Pour the meat broth over the vegetables. Cook on low heat for 25-30 minutes.
Indian manti is a diet dish, the preparation of which takes place in 2 stages. Ingredients for the dough:
- flour - (1, 5 cups);
- hot water - (1 cup);
- salt.
Dissolve the salt in warm water. Pour flour on the work surface, create a precipitate inside. Pour salted water into portions, gradually knead the elastic dough. Cover with a towel and leave for 15-20 minutes.
Even if the dough is "appropriate", you need to prepare a dressing. Required components:
- champignons - (6-8 pieces);
- carrots - (1 piece);
- green onions - (4-5 feathers);
- pumpkin - (400 g);
- olive oil - (2 tbsp. l. );
- tomato paste - (2 tbsp. l. );
- chicken fillet - (400 g).
Cut mushrooms, pumpkin and carrots into small cubes. Boil chicken fillets and cut into strips. Fry the onion in oil and tomato paste, gradually add the carrots, pumpkin, mushrooms and meat. Pour 150-200 ml of water into the frying pan and cook the vegetables until cooked.
Roll the dough into thin strips and cover each with oil. Cut the strips into stacked squares (10x10 cm). The dough is steamed in a pressure cooker or slow cooker for 15-20 minutes. The "columns" of dough are placed in a bowl, poured vegetable sauce and sprinkled with herbs.
Results and feedback
You can lose 8-9 kg in 2 weeks. Most men and women who lose weight using this technique speak positively about it.
First sight, female, 36 years old
I started to recover as a teenager, I tried many diets - they did not help. I went to a dietitian, underwent a medical examination, ate separately, constantly counted calories, organized fasting days and managed to lose only 2 kilograms in 5 months. A friend of mine advised the Japanese fat burning system, I could not lose 7 kg in 2 weeks. I decided to try.
The medical examination did not reveal any contraindications. The nutritionist gave detailed recommendations on diet. The system does not require large material investments. On the advice of a doctor, he painted the menu in detail and closed the sheet in the refrigerator. For the first 3 days, I almost collapsed: the parts looked small, there was always a feeling of hunger. On the 4th day it became easier, I tried to chew food longer and drink more fluids.
The second stage of weight loss passed quickly. I cooked in the machine: I remembered the composition and weight of the dishes. The food began to look filling, the hunger practically disappeared. There were no side effects, except for a short-term headache that occurred on day 3. The dietitian explained that this was due to a lack of sugar. I left the diet for 20 days. I liked the food at the speech, so I completely gave up sweet, fatty, salty and smoked foods. I am satisfied with the result: I lost 10, 5 kg in 2 weeks. I will use this weight loss system again in six months.
Second review, female, 28
I learned about the technique 2 years ago. He weighed 107 kg at the time, a critical increase of 164. I had health problems and was not happy with my appearance. His friends could not advise an effective diet, so he decided to consult a specialist. The doctor advised to try to lose weight using the Japanese weight loss system. The long grocery list was scary at first, but the nutritionist calmed down the diet and explained it in detail.
Weighed 5 kg in 7 days. The dishes from the menu are heartwarming, I ate some of them. At first there was a little dizziness and a little restlessness in the intestines. The side effects went away on their own. He also ate. The second stage of weight loss was easy: lightness, appearance and general well-being improved. Thanks to my diet, I quit smoking and gave up alcohol altogether. Weighed 13 kg at the time of release. I have been eating properly, swimming and running for 1. 5 years, and my previous weight has not returned.