Types and principles of the Japanese diet for weight loss

The Japanese woman, or the Japanese diet, was developed by 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 starting a strict diet, experts recommend preparing 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 exit: it lasts 4 weeks. Despite its high effectiveness, the diet can harm the body, especially if there are contraindications.

eating on a Japanese diet

Weight loss principle

The Japanese diet is designed for 7, 14 or 13 days. Correct weight loss is carried out 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 "salt-free". The initial stage of weight loss is accompanied by the normalization of metabolic processes in the body, elimination of toxins. The fat burning process begins on days 2-3.

It is impossible to deviate from the regime - the diet is prescribed strictly. Due to the lack of a sufficient amount of carbohydrates in the dishes, the duration of the diet should not exceed 14 days. The appearance of side effects requires an immediate cessation of diet therapy and is the reason for contacting a medical institution. The use of vitamins and minerals during weight loss is encouraged, the complex is selected individually. Exit from the diet can take up to a month.

Nutrition rules

snacking as a forbidden meal on the Japanese diet

Dishes made from permitted foods can quickly fill you up. This is due to the presence in their 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 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 every day provides the body with the necessary nutrients.

The drinking regimen must be carefully observed: at least 1. 5 liters of liquid must be drunk per day. 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 have snacks.

Experts recommend giving up sweets and junk food in advance - this will help to avoid a breakdown. It is recommended to reduce portions.

Allowed 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;
  • a fish;
  • bread;
  • vegetables;
  • fruits;
  • natural freshly squeezed juices;
  • dairy products;
  • tea and still mineral water.

Vegetables, Fruits, and Greens You Can Eat:

  • zucchini;
  • carrot;
  • eggplant;
  • cabbage;
  • apples;
  • pineapples;
  • pears;
  • kiwi;
  • pomelo;
  • citrus fruits (lemons, oranges).

Bread and rusks 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 must be completely excluded 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;
  • foods containing starch (vegetables, cereals);
  • alcohol and tobacco products;
  • sauces, marinades.

Vegetables and fruits:

  • Cherry;
  • cherries;
  • Garnet;
  • persimmon;
  • tangerines;
  • mango;
  • figs;
  • passion fruit;
  • grape.

Dried fruits:

  • prunes;
  • raisin;
  • dried apricots;
  • dates.

The Japanese rarely eat dairy products, as they are often lactose intolerant, 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 promote fat burning.

Prohibited flour products:

  • pancakes;
  • dumplings;
  • vareniki;
  • spaghetti (noodles);
  • pancakes;
  • pasta;
  • wheat bread;
  • muffin.
giving up sweets on the Japanese diet

Confectionery (sweets, cookies, pastries, rolls, cakes, marshmallows, halva, preserves, jam) is strictly prohibited. Condiments (spices, mayonnaise, ketchup) are not added to dishes. Any dairy products (sour cream, cheese, fermented baked milk, full-fat milk, cream) are prohibited.

Meat and sausages:

  • pork;
  • mutton;
  • ham;
  • boiled pork;
  • Salo;
  • smoked sausages;
  • uncooked smoked, boiled, dry-cured sausages.

Dried, smoked and dried fish should be immediately removed from the diet. Poultry meat is consumed only in boiled form. Do not use chocolate, ghee and butter. Alcoholic drinks and tobacco products are excluded 2-3 weeks before weight loss. Highly carbonated sweet drinks (lemonade, kvass) are replaced with still mineral water.

Dried fruit compotes, jelly are not included in the drinking diet. It is also necessary to refrain from cherry, apple, pomegranate, grape and orange juices. Nectars are prepared from pineapples and tomatoes, they are drunk from in small quantities.

pineapple and tomato juice for the Japanese diet

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 dietary regimen must be followed regardless of the type of technique.

Diet 14 days

The salt-free slimming 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 flushing out of the remaining toxins. Conditionally, the diet can be divided into 2 stages, each lasting 7 days. At the first stage, kefir is included in the menu. Dishes are steamed, frying and sautéing is ignored.

Diet for 7 days

The most gentle technique is designed for a week. During this period, you can lose no more than 3-4 kilograms. The menu is strict, the products are strictly limited and cannot be replaced. During the period of weight loss, a restructuring occurs, during which the body gets used to the new diet, therefore, experts consider this system the least effective. The menu may include traditional Japanese cuisine prepared with permitted ingredients. They cannot be supplemented. For people planning to lose weight according to Japanese, nutritionists recommend choosing the "lightweight" 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 g, liquid is consumed when thirsty. Food intake - at the same time for 13 days. Compliance with all the rules of detox nutrition is mandatory. In less than 2 weeks, there is a complete cleansing of the intestines, The process of burning fat occurs gradually, therefore, in problem areas, the skin remains elastic. The spent energy supply is replenished with protein foods.

Diet scheme by day

Slimming dishes are fully adapted to European cuisine and do not contain exotic ingredients. The approximate menu is designed for 7 days, on the 8th day it is repeated. It is allowed to vary drinks: replace coffee with green tea, kefir - with tomato juice. The daily norm of products, if necessary, is divided into 2 parts depending on the number of days (with a weekly weight loss).

Diet scheme (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;
  • fruits (unsweetened) - 1 kg;
  • lemons (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 package;
  • green (large leaf) tea - 1 pack.

The rate of water consumption depends on the age and weight of the person.

The food set is enough for three meals a day. Non-carbonated mineral water can be replaced with boiled water. The minimum volume of liquid per day is 1. 5 liters.

Detailed plan of the daily menu (by day):

  1. 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 fillet), steamed or boiled.
  2. Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - cabbage stewed with olive oil and steamed (boiled) fish fillets (100 g). Dinner - boiled beef pulp (100 g) and 250 ml of low-fat kefir.
  3. For breakfast - a cup of weak natural coffee and a rye crouton. For lunch - a 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 boiled lean beef (pulp).
  4. Breakfast - raw mashed carrots, lemon juice. Lunch - boiled boneless fish fillet (200 g), 250 ml of tomato juice. Dinner - unlimited fruit.
  5. For breakfast - raw mashed carrots, lemon juice. For lunch - boiled fish fillet without bones (200 g), a glass of tomato juice. For dinner - fruits in any quantity.
  6. Breakfast - coffee or green tea without sugar. Lunch - 0. 50 boiled chicken (skinless breast or thighs), fresh vegetable salad (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 pcs. ), Salad of fresh grated carrots with butter.
  7. 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 a sheet with a drawing in a conspicuous place.

The correct way out of the diet

A kind of dietary nutrition must be adhered to 2-4 weeks after the diet. During weight loss, the body gets used to small portions and low-calorie foods. Avoiding the diet is necessary to maintain normal weight and optimal functioning of the digestive tract. It is recommended to return to the usual diet gradually: foods rich in carbohydrates are added a little every day. The duration of the release 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 containing a small amount of calories and replenishing 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 into the menu gradually. Salt and sugar can be added in micro doses. Drink should be plentiful, consume no 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 quantity. It is best to give preference to sweet and sour apple varieties. Snacks are introduced between main meals: a glass of kefir or rice cakes. Rye bread is replaced with whole grain or yeast-free bread.

Pasta and confectionery, baked goods 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 technique for losing weight has a number of advantages and disadvantages. The benefits include:

  • efficiency;
  • 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 process of fat burning, the result appears after 7 days. The products are available to everyone and can be purchased at any store. There is no need to pre-calculate calories, the menu is clearly written. Food is taken 3 times a day, the diet is satisfying, 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 is strengthened.

The disadvantages are:

  • unbalanced diet;
  • deficiency of vitamins and minerals;
  • lack of a hearty breakfast;
  • the need to comply with the rules for exiting the diet;
  • short-term weight loss;
  • contraindications.

An unbalanced diet and non-compliance with the ratio of fats, proteins and carbohydrates increases the risk of side effects. A decrease in natural defense reactions, deterioration of the condition of nails and hair occurs against the background of a lack of vitamins in the body. The correct way out of the diet prevents the development of stressful situations that can lead to rapid weight gain.

Contraindications and harm

nutritionist writes contraindications to the Japanese diet

The diet is only suitable for healthy people. Before losing weight, you must undergo an examination and consult with a nutritionist. Contraindications include:

  • pregnancy at any time;
  • breast-feeding;
  • ulcers of the stomach and duodenum;
  • erosive damage to the digestive system;
  • pathology of the kidneys and liver, including failure;
  • anemia;
  • gallbladder disease;
  • diseases of infectious etiology;
  • pathology of the cardiovascular system;
  • hypovitaminosis;
  • diabetes;
  • blood pressure surges;
  • exacerbation of chronic diseases;
  • gout.

The diet is not suitable for the elderly and adolescents. Any non-observance of the general rules of the technique increases the risk of side effects. In the early days, nausea and stool disturbances (constipation or diarrhea) may appear. Digestive upset is accompanied by excessive flatulence or colic. Bad breath, heartburn and belching appear. Headaches occur against the background of a complete refusal 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 deteriorate: the skin becomes pale and dry. Nutrient deficiencies lead to joint pain.

Diet recipes

Diet meals are added to the menu upon exit. You can diversify your diet with salads, first and second courses. Self-made desserts with a low sugar content improve brain function and can be consumed after 14-15 days.

Japanese diet salad

Diet salad "Hope" includes the following ingredients:

  • potatoes - (2 pcs. );
  • milk sausages - (2 pcs. );
  • chicken breast - (250 g);
  • pickled cucumber - (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 season with salt. Add cucumber cut into strips and finely chopped greens there.

Season the salad with olive oil (first pressing).

Cabbage salad:

cabbage salad for the Japanese diet
  • Peking cabbage - (250 g);
  • fresh cucumbers and tomatoes - (250 g);
  • chili pepper - (1 pc. );
  • hard cheese - (150 g);
  • salt;
  • olives (1/2 can);
  • olive oil.

Tear the Chinese cabbage leaves into small pieces with your hands. Cucumbers and tomatoes are cut into large pieces. Chop chili (half a vegetable) 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 lunchtime. For easier digestibility, soups are prepared pureed. Spinach and celery soup:

vegetable soup for the Japanese diet
  • lemon - (1 pc. );
  • tomatoes - (2 pcs. );
  • spinach - (200 g);
  • celery - (stem, 2 pcs. );
  • greens;
  • vegetable broth - (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 saucepan, bring the broth to a boil, place the chopped spinach in it and simmer for 5–7 minutes. Remove the skin from the tomatoes and grind in a blender. Add tomato paste to spinach. Salt the broth, add frying to it. Cook for 15–20 minutes. Add a little lemon juice and chopped herbs to the finished soup.

Mushroom cream soup:

  • champignons - (8 pcs. );
  • potatoes - (2 pcs. );
  • zucchini - (300 g);
  • carrots - (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 boiled vegetables into small cubes and grind them in a blender. Bring the broth to a boil. Fry flour until golden brown, add to broth, add vegetable puree there. Simmer the soup over low heat until thickened, then salt, add cream and garnish with herbs. The first course is served with rye croutons.

Beef stew with vegetables:

meat with vegetables for the Japanese diet
  • beef - (500 g);
  • olive oil - (3 tbsp. l. );
  • potatoes - (200 g);
  • carrots - (1 pc. );
  • bell pepper - (1 pc. );
  • onions - (1 pc. ).

Spread the onion, bell pepper and grated carrots in half rings in olive oil. Boil the beef until half cooked, cool and cut into small bars. Place the meat on fried vegetables, salt. Put potatoes cut into strips on top. Salt again. Pour meat broth into vegetables. Cook the dish over low heat for 25-30 minutes.

Indian manti 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 salt in warm water. Pour flour onto the work surface, make a depression in it. Pour in salted water in portions, gradually kneading the elastic dough. Cover it with a towel and leave for 15-20 minutes.

While the dough "fits", you need to prepare the dressing. Required components:

  • champignons - (6-8 pcs. );
  • carrots - (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 chop into strips. Fry onions in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat to it. Pour 150-200 ml of water into the frying and simmer vegetables until tender.

Roll out the dough into thin strips and coat each with oil. Cut the strips into squares (10x10 cm), which are stacked on top of each other. The dough is steamed in a pressure cooker or slow cooker for 15–20 minutes. The "columns" of dough are laid out on a dish, poured over with vegetable sauce and sprinkled with herbs.

Results and reviews

In 2 weeks, you can lose weight by 8-9 kg. Most women and men who have lost weight using this technique speak positively about it.

First review, female, 36 years old

the result of losing weight on a Japanese diet

I began to recover in adolescence, I tried many diets - they did not help. I went to a nutritionist, underwent a medical examination, ate separately, constantly calculated calories, arranged fasting days, and in 5 months was able to lose only 2 kilograms. The Japanese fat burning system was advised by a friend, I didn't manage to lose 7 kg in 2 weeks. I decided to try it.

Medical examination revealed no contraindications. The nutritionist gave detailed recommendations regarding the diet. The system does not require large material investments. On the advice of the doctor, she painted the menu in detail, attached the sheet to the refrigerator. In the first 3 days, I almost fell through: the portions seemed small, the feeling of hunger was constantly present. On the 4th day it was easier, I tried to chew food longer and drink more liquid.

The second stage of losing weight flew by quickly. I cooked on the machine: I remembered the ingredients of the dishes and their weight. The food began to seem satisfying, the hunger practically disappeared. There were no side effects, except for a short-term headache on day 3. The dietitian explained that this is due to a lack of sugar. I left the diet for 20 days. I liked the food at the exit, so I completely abandoned sweet, fatty, salty and smoked foods. I am satisfied with the result: in 2 weeks I lost 10, 5 kg. Six months later, I will use this weight loss system again.

Second review, female, 28

I learned about the technique 2 years ago. At that time she weighed 107 kg, with an increase of 164, the figure is critical. There were health problems, and I was not happy with the appearance. Her friends could not advise an effective diet, so she decided to consult with a specialist. The doctor recommended trying to lose weight using the Japanese weight loss system. The long grocery list scared at first, but the nutritionist reassured and explained the diet in detail.

For 7 days it took 5 kg. The dishes from the menu are hearty, I ate one portion. At first, there was a slight dizziness and a slight upset of the intestines. The side effects went away on their own. She took food at the same time. The second stage of losing weight was easy: there was lightness, the appearance and general well-being improved. Thanks to the diet, I quit smoking and completely gave up alcohol. 13 kg went during the release period. For 1. 5 years I have been eating correctly, I have been swimming and jogging, my previous weight has not returned.