Rapid weight loss on the Japanese diet

food for the Japanese diet

Losing weight in a short time will prove if you prefer the Japanese diet. The basis of her diet is seafood, grains and vegetables. But animal products, sugar and fat are completely out of the question. Meals for this diet can be found in traditional Japanese cuisine.

When following the Japanese diet, you should eat small portions and prefer simple meals. A diet rich in nutrients will not only help you lose weight but also improve your health.

What is the Japanese diet?

The Japanese diet is precisely based on the traditional cuisine of this country. The main principle of nutrition is a minimum of animal products, small portions and cooking without sauces and spices. Emphasis is placed on the natural taste of the ingredients in the dishes. Modern Japanese cuisine is fundamentally different: many dishes have been borrowed from Chinese and oriental cuisines.

In addition to the permitted and prohibited foods, there are other aspects of the Japanese diet. Following them or not is just your choice. On a Japanese diet, it is advisable to spend a lot of time eating. Put down your phone, turn off the TV and eat in complete peace. Do not fill your mouth, take small pieces and chew the food thoroughly. You can also completely immerse yourself in the Japanese atmosphere and change the forks into sticks. This will help you fill even a small meal.

Small portions are a critical factor in losing weight. This is exactly how the calorie content of the diet is reduced. This contributes to the loss of extra pounds. And the absence of sugar and unhealthy fats further accelerates this process.

Health benefits of the Japanese diet

In addition to weight loss, the Japanese diet has a number of health benefits. The Japanese diet contains healthy fats, fiber, calcium, magnesium, iron as well as vitamins A, C and E. The essential omega 3 fats on the Japanese diet are obtained from sea fish. It has a positive effect on the function of the brain, eyes and heart. And seaweed and green tea, which are antioxidants, help prevent the destruction of cells in the body.

The high amount of fiber in seaweed, soy and vegetables helps the digestive tract to function. Fiber helps digestion and also promotes the production of beneficial bacteria in the stomach. This is why the Japanese diet can help you deal with bloating and other bothersome problems. In addition, fiber has been shown to curb appetite and hunger. And that's what you need on a diet.

One of the cornerstones of the Japanese diet is soup. Studies have shown that there is a correlation between BMI and how often soups show up at your lunch. And it really is. Participants who ate frequent soups were thinner and measured as BMI and waist.

The Japanese diet can also help cope with some chronic diseases. It is especially effective for type 2 diabetes and cardiovascular disease. And the reason for this conclusion was the products of the Japanese diet: again seaweed and green tea, fatty sea fish and vegetables. The diet also completely removes sugar that diabetics need.

Japanese diet

Rice and fish are the basic elements of the Japanese diet. Of course, these are not the only foods allowed on the diet. Other foods suitable for the Japanese diet:

  • Noodles.Ideally, this should be rice or egg noodles. But plain pasta is not recommended to add to the diet of a diet.
  • Fish and shellfish.All types are allowed, even the fattest fish. And you have to cook it without oil. You can diversify your diet not only with baked or fried fish, but also raw. Sushi and sashimi are allowed on the Japanese diet.
  • Soy tofu cheese.As the diet does not contain animal products, tofu is an excellent plant-based source of protein.
  • Seaweed.There are a minimum of calories in seaweed, but a lot of nutrients.
  • Ripe fruits.Apples, kiwi, pineapple and mango are great choices for your diet. But high-calorie bananas are best eliminated. Do not forget about dried fruits: they will perfectly replace sweets to the Japanese diet.
  • Fresh vegetables.It is worth giving preference to fresh vegetables over frozen ones. You can prepare a side dish for fish with broccoli, green beans or cauliflower.
  • Seaweed or seaweed.The Japanese diet will not do without seaweed. It contains only 50 calories per serving. 100 grams and a lot of nutrients and trace elements.
  • Tempura dej.At some points it looks like a regular fish breading, only without eggs. The Japanese make tempura from wheat flour and water.
  • Green and black tea.These two drinks can be consumed without restriction on the Japanese diet. But sugar should be replaced with a calorie-free sweetener so as not to damage the figure.

Prohibited foods on the Japanese diet

The traditional Japanese diet prohibits the following foods:

  • Meat and poultry.Beef, pork, chicken, turkey and duck are prohibited.
  • Dairy products.Milk, cheese, yogurt, ice cream and other milk-based products should be completely eliminated.
  • Egg.They are forbidden in any form.
  • Saturated fat and trans fat.You can not use sunflower oil and margarine for cooking. Fatty sauces like mayonnaise also fall into this category.
  • Bakery.Flour products are not allowed on the Japanese diet in any form.
  • Sugar.On the Japanese diet, not only sugar is forbidden, but everything like that. This even includes muesli and packaged juices.

Menu for Japanese diet for 7 and 14 days

There is no set menu on the Japanese diet. You can combine the permitted foods as you like. But many have a hard time imagining anything other than fish and rice on the Japanese diet. If you want to lose weight fast, then the Japanese diet for 7 days is suitable for you. On this strict version, breakfast is almost completely out of the question. But even here you can divide your daily food supply into several meals. But on the Japanese diet for 14, the diet is a little different, but you will also lose weight more slowly.

Rapid weight loss in 7 days

The first day

  • Black coffee without sugar, milk and fruit salad;
  • Seaweed salad and 100 g tuna;
  • Seafood with rice - serving up to 250 g;

Second day

  • Tea or coffee without sugar;
  • Fresh vegetable salad with shrimp and soy sauce;
  • Fried tofu and a portion of rice;

Day three

  • Freshly squeezed juice and a few dates;
  • Zucchini and tofu stew;
  • Baked fish and carrot salad;

Day four

  • Tea or coffee without sugar and milk;
  • Miso seafood soup;
  • Buckwheat noodles (sobo) and tuna;

Day five

  • Rice with vegetables;
  • Vegetable salad with soy sauce;
  • Soy meat and green beans;

Day six

  • Vegetable smoothies;
  • Rice noodles and grilled fish;
  • Sushi with salmon and cucumber;

Seventh day

  • A large cup of fruit salad;
  • Fish noodle soup;
  • Tofu in soy sauce with broccoli;

Japanese diet for 14 days

The 14-day Japanese diet differs only from the 7-day diet at breakfast. Ideas for lunch and dinner can be taken from the 7-day diet menu. If you choose the two-week diet, your breakfast should be much more satisfying. This could be:

  • Tofu with whole grain chips;
  • A large cup of fruit salad with dried fruits and nuts;
  • Japanese breaded tofu or seafood - tempura.

Getting out of the Japanese diet

In order not to get back the lost pounds on the Japanese diet, you need to get out of it properly. If you return to an unhealthy diet at the end of the 7-day diet, your efforts will be in vain. The Japanese diet is quite strict, so you should gradually return to your usual diet.

First, add more protein from animal sources. For the first three days after the end of the diet, it is recommended to include milk, eggs and meat in the diet. It is best to prepare breakfast with these products because you will have time to use the calories you eat during the day.

Second, add fat gradually. You can start frying in vegetable oil 3-4 days after the diet. However, do not use it too much - it is not so good for your health.

Third, go for proper nutrition. Only PP will help you maintain the result and not gain kilos back. It is not necessary to always follow the principles of PP. Sometimes you can and treat yourself to something delicious.

The Japanese diet is a great way to lose weight fast. And if you feel hungry, then you can eat any of the permitted foods. Therefore, she fell in love with losing weight.