Fast weight loss on the Japanese diet

food for the Japanese diet

Weight loss will be followed by fatigue and constant tiredness. The basis of her diet is fish and seafood, cereals and vegetables. But animal products, sugar and fats are completely excluded. Meals for this diet can be found in traditional Japanese cuisine.

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

What is the Japanese diet?

The Japanese diet is based on the traditional cuisine of this country. The main principle of the diet is a minimum of animal products, small portions and cooking without sauces and spices. The emphasis is on the natural taste of the ingredients in the dishes. Modern Japanese cuisine is fundamentally different: many dishes are borrowed from Chinese and Oriental cuisine.

In addition to the allowed and forbidden foods, there are other aspects of the Japanese diet. Whether you follow them or not is just your choice. On the Japanese diet, it is advisable to devote a lot of time to eating. Hang up the phone, turn off the TV and dine in complete peace. Do not fill your mouth, take small pieces and chew food thoroughly. You can also fully immerse yourself in the Japanese atmosphere and replace the forks into sticks. This will help you satiate even a small meal.

Small portions are a critical factor in weight loss. After all, this is exactly how the caloric 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. Essential omega 3 fats in the Japanese diet are obtained from sea fish. It has a positive effect on the brain, eyes and heart. And seaweed and green tea, which are antioxidants, help prevent cell destruction in the body.

The large amount of fiber in seaweed, soy and vegetables helps the work of the digestive tract. Fiber promotes digestion and also promotes the production of beneficial bacteria in the stomach. Therefore, the Japanese diet can help you deal with bloating and other problematic problems. In addition, fiber has been shown to suppress appetite and hunger. And this is what you need on a diet.

One of the basic foods in the Japanese diet is soup. Studies have shown that there is a link between BMI and the frequency of lunch. And it really is. Participants who frequently ate soups were leaner and measured as BMI and waist.

The Japanese diet can also help address some chronic diseases. It is especially effective in type 2 diabetes and cardiovascular diseases. And the reason for this conclusion was the products of the Japanese diet: again seaweed and green tea, oily sea fish and vegetables. The diet also completely eliminates sugar, which diabetics need.

Japanese diet

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

  • Noodles.Ideally, these should be rice or egg noodles. But plain pasta is not recommended to be added to the diet.
  • Fish and seafood.All species are allowed, even the fattest fish. And you should cook it without oil. You can diversify your diet not only with baked or fried fish, but also raw. Sushi and sashimi are allowed in the Japanese diet.
  • Soy tofu cheese.Since the diet does not contain animal products, tofu is an excellent plant source of protein.
  • Seaweed.Seaweed has a minimum of calories, but a lot of nutrients.
  • Ripe fruit.Apples, kiwi, pineapple and mango are good choices for your diet. But high-calorie bananas are best thrown away. Don’t forget the dried fruit: it will perfectly replace sweets for the Japanese diet.
  • Fresh vegetables.It is worth giving preference to fresh vegetables rather than frozen ones. You can prepare a fish supplement with broccoli, legumes or cauliflower.
  • Seaweed or algae.The Japanese diet will not pass without seaweed. It contains only 50 calories per 100 grams and a lot of nutrients and trace elements.
  • Tempura dough.In some respects it resembles ordinary 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 restrictions in the Japanese diet. But sugar must be replaced with a calorie-free sweetener so as not to harm the figure.

Forbidden food on the Japanese diet

The traditional Japanese diet prohibits the following foods:

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

Japanese diet menu for 7 and 14 days

There is no set of menus on the Japanese diet. You can combine the allowed foods as you wish. But many find it hard to imagine 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. In this strict version, breakfast is almost completely excluded. 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.

Fast weight loss in 7 days

The first day

  • Sugar-free black coffee, milk and fruit salad;
  • Seaweed salad and 100 g of tuna;
  • Fish or seafood with rice - portion up to 250 g;

Other day

  • Sugar-free tea or coffee;
  • Fresh vegetable salad with shrimp and soy sauce;
  • Fried tofu and a portion of rice;

Third day

  • Freshly squeezed juice and a couple of dates;
  • Zucchini and tofu casserole;
  • Roasted 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 beans;

Sixth day

  • Vegetable smoothies;
  • Grilled rice noodles and fish;
  • Sushi with salmon and cucumbers;

Seventh day

  • A large cup of fruit salad;
  • Noodle fish soup;
  • Tofu in soy sauce with broccoli;

Japanese diet for 14 days

The 14-day Japanese diet differs from the 7-day diet only per breakfast. You can download lunch and dinner ideas from the 7-day diet menu. If you opt for a two-week diet, your breakfast should be very satisfying. this could be:

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

Getting out of the Japanese diet

In order not to regain the lost weight with the Japanese diet, you must get out of it properly. If you return to an unhealthy diet at the end of a 7-day diet, your efforts will be in vain. The Japanese diet is quite strict, so you have to gradually return to your usual diet.

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

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

Third, go for a proper diet. Only PP will help you maintain the result and not lose weight. It is not always necessary to follow the principles of PP. Sometimes you can indulge in something delicious.

The Japanese diet is a great way to lose weight fast. And if you feel hungry, you can eat any of the allowed foods. That's why she fell in love with losing weight.