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Japanese diet for 14 days

Japanese diet - the key to harmony, beauty and health

Let's say right away. Most of the "Japanese" diets on the net have nothing to do with Asian cuisine or the diet that will be discussed below.. Typically, these pseudo-Japanese dietthey suggest you eat "bird-sized" portions of boiled cabbage, a few eggs and 100 grams of meat or fish a day, reduce the number of meals to three and live this way for up to 2 weeks. Jo! Such a poor diet is not suitable for an active working person.

Why is the Japanese theme and everything you mow under it so popular?

The Land of the Sun in the East will always be attractive and incomprehensible to a European. Perhaps this comes from the fact that for a long time Japan was a closed state to Western civilization. What are they, the Japanese, in our traditional view? They are technological, but they believe in spirits; conservative, but invented the "Ganguro" style; restrained but capable of savage detachment; appreciate life even in a small stalk, but has historically elevated suicide to the rank of a revered ritual. The islanders gave the world the best magnificent carvings and Pokemon. Also, they are thin and live long. Why?

You can talk about genetics and physiology, or you can answer like this: we are what we eat.

The article is based on the book The Japanese Diet by Elisa Tanaka.

Traditional components of Japanese cuisine

I lay in the shade
My rice pushes me
Mountain stream.

RICE

To the Japanese, rice, like bread to us, is the "head of everything. "It is a healthy source of carbohydrates that it does not containpa gluten. Residents of Japan eat different varieties of rice, but prefer to eat brown rice cooked with sesame oil.

Fish and seafood

Fresh fish dishes are a storehouse of protein and fatty acids in the Japanese diet

Fish dishes are in second place in terms of volume in the daily diet of the inhabitants of the Land of the Rising Sun. The protein structures of fish meat are complete, easily digestible and contain the essential amino acids necessary for a person. However, the Japanese do not eat smoked or salted fish - only fresh sea or fresh water. The fat contained in fish is melted and will not be deposited on your thighs with dirty cellulite, but will give the body complete unsaturated fatty acids.

Seaweed

Seaweed (seaweed aka, brown seaweed) is widely used in Japanese cuisine: it is added to rice, fish dishes or soy. Laminaria is a good prevention of thyroid disease, atherosclerosis and heart attack, rich in iodine, minerals and macronutrients. Also, Japanese islanders use dried kelp instead of the usual table salt.

Vegetables and legumes

True Japanese cuisine is impossible without vegetables. This, of course, all kinds of cabbage, radish, garlic, green onions, cucumbers and tomatoes, eggplant, carrots, peppers, legumes, asparagus, spinach, celery and all kinds of lettuce.

Cabbages and shoots

Sprouted cereals are the source of vitamins in the Japanese diet.

Valuable sources of nutrients, as the seedlings are eaten in a "living" form - that is, their benefits are not killed by heat treatment. In addition, germinated grain is more useful than "dormant" grain because it activates all vital processes.

Advice: seedlings can be purchased at any major hypermarket, or you can grow the berries yourself in your window. Take 2 tablespoons of seeds or grains, place in a container and fill with water at room temperature so that the liquid level is 6 cm above the surface of the grains. Leave for 7-12 hours covering the container with gauze. Then drain the water and wash the beans well. Cabbages should be kept in the dark, and they can be eaten with salads, soups and as a substitute for vegetables for side dishes. Just do not make large reserves for future use.

Fruits and berries

Instead of the traditional desserts and sweets for us, Asians eat fruit as a dessert. At the same time, it is important to eat fruits and berries in season, that is, not to eat strawberries in winter.

Spices and seasonings

Curry, black, red and cayenne peppers, anise, turmeric, garlic, horseradish, dill, ginger (fresh and pickled), basil, mustard seeds, cilantro, cinnamon are usually added to many dishes. But the laurel leaf, on the contrary, is not used. Salt is also not highly valued, instead dry kelp powder (as we have already mentioned), soy sauce or sesame oil are used.

Green tea

Green tea is an extremely healthy beverage consumed in the Japanese diet.

It is believed that tea has many medicinal properties: strengthens teeth, calms the soul, treats heart disease, neutralizes poisons and helps to achieve longevity. The basic principle of drinking Japanese tea is: "Drink - split, refill - drink". The second cup of tea is considered the most valuable (especially if you drink tea in the cup itself).

Advice: in order for the tea to be as aromatic and useful as possible, first rinse the teapot with boiling water and close the lid to heat it. Then rinse the tea leaves in warm water and place in a saucepan at the rate of 1-2 tablespoons. for a cup of tea, fill the tea leaves with water no hotter than 80 ° C. First, pour water into a third of the teapot and let it simmer for 3-5 minutes. After that, fill up to half and leave again, but for 1 min. Then add as much water as you need to drink the tea and let it brew for a minute. The tea is ready.

Tofu (bean curd)

It is bean curd that provides Asian vegetarians with complete protein: 240 g of tofu contains as much protein as two chicken eggs. 100 g of tofu is 20% richer in calcium than 100 g of cow's milk. Soy protein is 95% digestible, rich in lysine, calcium, iron, vitamins B, E and K. Tofu is an excellent dietary product and, despite its high nutritional value, bean curd is very low in calories. Ka pakcarbohydratesand without cholesterol. Unlike meat, which is acidic, tofu is alkaline. And nutritionists say an alkaline environment is more beneficial than an acidic environment and advise eating at least 25 grams of soy protein a day.

Benefits of the Japanese diet

Many people can not tolerate a diet simply because diets are very restrictive in taste, sometimes too restrictive of what we eat. The pleasure of the taste of food is that joy which can not be abandoned for a long time and without harming well-being or humor. The real Japanese diet consists of delicious dishes made from healthy and low-calorie products.

Disadvantages of the Japanese diet

The diet assumes that you need to master some recipes of Asian dishes, and also requires certain adjustments. This diet is technically more complicated than many others, where you just take some foods and eat for a while or until you get sick of them.

Studying Japanese cooking techniques can be considered another skill in your arsenal, like the ability to sit on a string - it can be surprising, it can be proud.

So from the kitchen inventory you will need:

  • Wok, or wok for quick frying or boiling;
  • Non-stick pan;
  • Double boiler (instead of a double boiler, you can insert a metal colander into the pan);
  • Food processor, mixer;
  • Wooden container made of beech, cherry or maple for mixing cooked foods: wood does not absorb odors and lasts a long time;
  • Hell wood or hell.

For cooking you will need:

  • different varieties of rice;
  • Noodles;
  • Mushrooms;
  • Spices and herbs;
  • Sauces: soy, teriyaki, fish, oyster.

Japanese food products should not be a big problem for you, you can now buy them in any hypermarket or you can easily replace them with some of our ingredients. Do not be afraid to experiment.

Japanese diet: basic principles

The Japanese diet provides for strict adherence to important rules.

The Japanese diet menu includes lots of soups and vegetable dishes.. This is a great strategy for weight loss because such dishes are low in calories and good for digestion. And the plant-based dietary fiber in vegetables will give your stomach the necessary satiety, so you will not feel torturous periods of hunger.

Number of calories in the menuindicated without the addition of sugar or cream to the drink. Therefore, do not forget to add 16 kcal per 1 tablespoon to your daily calorie intake. sugar and 36 kcal per tablespoon of cream (if using). In other words - sweetened coffee - reduce the volume of the main food service. The use of soy is recommended instead of cow's milk.

The optimal number of calories consumed per day should be in the range 1200-1400 kcal (for women). It is this number of calories that is sufficient for the life of the body at rest, before meals and at an average ambient temperature. On the one hand, reducing calories to 1200-1400 does not cause pathological changes in metabolism, on the other hand, it allows you to fully live your day (not to feel a breakdown), and fitness classes will be equipped with energy by burning the reserves ofown fat.

Risk of diets lowering calories below 1200:

  • With rapid weight loss, you will also quickly gain lost pounds or even more;
  • A poor diet will negatively affect the condition of the skin, hair and nails and lead to loss of muscle mass;
  • The more muscle you lose, the more your metabolic rate will slow down, making it harder to lose or maintain weight.

The main rules of the Japanese diet

  1. Do not try to artificially speed up the weight loss process, reducing the number of calories (for the consequences we wrote above). You should lose no more than 1 kg per week.
  2. Stay in the range of 1200-1400 calories per day. Be sure to supplement with vitamins and minerals.
  3. Maintain energy balancebetween energy received and consumed. From food we get calories, with the help of the fitness we expend. Violation of this balance, unfortunately, leads to excess weight.
  4. The key to weight loss in the Japanese diet is a variety of foodsand small portions, switching from fatty meat dishes to a healthy diet based on fruits, vegetables and seafood.

Asian nutritionists have developed a healthy food pyramid that can be used as a guide when planning your diet and the ratio of certain foods in it.

Tips for effective weight loss in the Japanese diet

  1. Keep track of your physical activity and diet (calorie counting). This makes it easier to see progress;
  2. Strictly adhere to the chosen meal plan and serving sizes;
  3. Do not think of food as "good" or "bad", enjoy the process of eating;
  4. If on any day you have allowed yourself high calorie foods, be sure to cut down on the caloric content of your diet the next day;
  5. Do aerobic exercise.

Initially you can lose more than one kilogram recommended per week. This is due to the loss of fluids in the body. Then weight loss will slow down, but do not despair - this is a completely normal process of healthy weight loss.

Example of a Japanese diet menu for 14 days (table)

day Menu for the day
BREAKFAST lunches Snack Lunch dinner)
A
  • 3/4 cup orange juice;
  • 30 g muesli (every morning ready);
  • 1 cup skim milk;
  • coffee or tea.
Calories: 301
  • 1 serving plain Asian rice;
  • 1 serving teriyaki pule;
  • 1 serving of pickled ginger;
  • water or tea.
Calories: 450.

Apple.

Calories: 80.
  • 1 serving chicken salad;
  • 1 serving of rice and chicken soup with sweet and sour ginger sauce;
  • 1 serving of yucca pie;
  • tea.
Calories: 591.
Total daily calorie intake1428 kcal
2
  • 1 toast;
  • 1 spoon block;
  • 1 medium orange (or other fresh fruit)
  • 1 glass of milk;
  • coffee Tea.
Calories: 275.
  • 1 serving (main course) chicken salad;
  • 1 medium orange (each fruit)
  • tea or water.
Calories: 401.

1 cup sugar-free coffee.

Calories: 5.
  • 1 serving of pure vegetable soup (with shrimp);
  • 1 serving plain Asian rice;
  • 1 serving of grilled beef;
  • 1 ration kimchi;
  • 1 serving of cucumber salad with sesame;
  • tea or 2 plums.
Calories: 705.
Total daily calorie intake1386 kcal
3
  • 1 serving of miso soup;
  • coffee or tea.
Calories: 156.
  • 3 rolls with peanut sauce;
  • 1 grapefruit;
  • tea or water.
Calories: 500.

1 glass of soy milk.

Calories: 150.
  • 1 serving of chicken with garnish - rice in chicken juice with sweet ginger and soy sauce;
  • 1 bowl of chicken broth;
  • 1 serving of sauerkraut;
  • 1 serving of spinach with sesame seeds;
  • 1/2 cup fresh or canned pineapple
  • tea or water.
Calories: 528.
Total daily calorie intake1334 kcal
four
  • 1/2 cup muesli;
  • 1 glass of milk;
  • 12 strawberries (or 1 fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 serving of chicken with garnish - rice in chicken juice with sweet ginger and soy sauce;
  • 1 serving of spinach with sesame seeds;
  • water or tea.
Calories: 461.
  • 10 crackers;
  • tea.

Calories: 30.
  • 1 serving plain Asian rice;
  • 1 serving fish fillets in caramel sour cream and lychee;
  • 1 serving of various vegetables;
  • 1/2 cup fresh mango;
  • tea.
Calories: 691.
Total daily calorie intake1424 kcal
5
  • 1 serving of sticky rice with mango;
  • coffee.
Calories: 161.
  • 1 serving of soft noodles with seafood;
  • 1 peach;
  • tea.
Calories: 432.

1 orange (fruit salad)

Calories: 141.
  • 1 serving of squid salad;
  • 1 serving plain Asian rice;
  • 1 serving of pork in spicy basil sauce;
  • 1 serving of mixed vegetables.
Calories: 709.
Total daily calorie intake1443 kcal
6
  • 1 toast;
  • 1 st. a spoonful of apple jam;
  • 1/2 cup fresh oranges or grapefruit
  • 1 glass of milk;
  • coffee.
Calories: 278.
  • 1 serving plain Asian rice;
  • 1 serving of pork in spicy basil sauce;
  • 1 serving of mixed vegetables;
  • tea.
Calories: 515.
  • 1 plum;
  • tea.
Calories: 39.
  • 1 serving (as a side dish) mango salad;
  • 1 serving of gum in a spicy basil sauce;
  • 1 serving of spicy shrimp soup;
  • 1 serving of garden salad;
  • tea.
Calories: 541.
Total daily calorie intake1433 kcal
7
  • 240 g fat-free yogurt;
  • 1 tangerine;
  • coffee.
Calories: 162.
  • 1 serving plain Asian rice;
  • 1 serving mango salad;
  • 1 serving of spicy shrimp soup;
  • tea.
Calories: 412.

1 glass of soy milk.

Calories: 150.
  • 1 serving plain Asian rice;
  • 1 serving shrimp with salt and pepper;
  • 1 serving of asparagus in Indian persimmon sauce;
  • 1 serving of pure vegetable soup with pork;
  • tea.
Calories: 668.
Total daily calorie intake1392 kcal
eight
  • 1 serving of fruit salad;
  • krisur.
Calories: 200.
  • 1 serving plain Asian rice;
  • 1 serving shrimp with salt and pepper;
  • 1 serving of asparagus in Indian persimmon sauce;
  • tea.
Calories: 578.

1 glass of vegetable juice.

Calories: about 70.
  • 1 serving plain Asian rice;
  • 1 serving of spicy pork chop;
  • 1 serving of sauerkraut;
  • 1 serving of spicy and sour vegetarian soup with pineapple;
  • 1/2 cup melon;
  • tea.

Calories: 576.
Total daily calorie intake1424 kcal
9
  • 1 serving of black rice;
  • 1 average orange;
  • tea.
Calories: 320.
  • 1 serving of pork in sweet and sour sauce;
  • 1 serving of vermicelli rice;
  • tea.
Calories: 443.

120 g of fruit yogurt.

Calories: 60.

  • 1 serving of plain rice;
  • 1 serving of shrimp salad with papaya;
  • 1 serving of fish in soy sauce;
  • 1 serving of spicy and sour soup with shrimp;
  • 1/2 cup grapes;
  • tea.
Calories: 617.
Total daily calorie intake1440 kcal
ten
  • 1/2 serving chicken noodle soup;
  • tea.
Calories: 163.
  • 1 salad salad with shrimp and papaya;
  • 1 serving of spicy and sour vegetarian soup with pineapple;
  • water.
Calories: 371.

10 new carrots.

Calories: 38.
  • 1 serving of miso soup;
  • 1 serving teriyaki pule;
  • 1 serving plain Asian rice;
  • 1 serving of pickled ginger;
  • 1 serving of cucumber salad with sesame;
  • 1/2 cup orange pulp (tangerine).
  • tea.
Calories: 731.
Total daily calorie intake1303 kcal
eleven
  • 1 serving of fruit salad;
  • krisur.
Calories: 187.
  • 1 serving of roast beef;
  • 1 serving plain Asian rice;
  • 1 medium apple;
  • tea.
Calories: 503.
  • 1 orange;
  • 1/2 cup grapes.
Calories: 118.
  • 1 serving plain Asian rice;
  • 1 serving chicken curry;
  • 1/2 cup raspberries;
  • tea.
Calories: 482.
Total daily calorie intake1290 kcal
12
  • 1/2 cup muesli;
  • 1 glass of milk;
  • 12 strawberries (fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 serving plain Asian rice;
  • 1 serving chicken curry;
  • tea.
Calories: 456.
  • dried apricots (6 pieces);
  • tea.
Calories: 40.
  • 1 serving vegetable soup with shrimp;
  • 1 serving plain Asian rice;
  • 1 serving beef with bean sprouts;
  • 1 serving salad with pineapple and ginger;
  • tea.
Calories: 703.
Total daily calorie intake1441 kcal
13
  • 1 serving of sticky rice with mango;
  • coffee.
Calories: 161.
  • 1 serving of Asian rice;
  • 1 serving beef with basil and broccoli;
  • 1 orange;
  • tea.
Calories: 689.

1 bowl of cherries.

Calories: 31.
  • 1 serving of Asian rice;
  • 1 serving of pork in pineapple caramel;
  • 1 serving lettuce leaves;
  • tea.
Calories: 549.
Total daily calorie intake1430 kcal
fourteen
  • 240 g fat-free yogurt;
  • 1 fruit bread and grain;
  • 1 tangerine (each fruit);
  • coffee.
Calories: 302.
  • 1 serving of Asian rice;
  • 1 serving of pork in pineapple caramel;
  • 1 serving of watermelon with sesame;
  • 1/2 cup grapes;
  • tea.
Calories: 510.

10 new carrots.

Calories: 38.
  • 1 serving of beef;
  • 1 serving of salad with spicy cucumber;
  • 1 serving of crab noodles;
  • 1 plum;
  • tea.
Calories: 589.
Total daily calorie intake1272 kcal

If you're a little scared of the names of the dishes (which you probably never cooked) - then do not worry, there are recipes for all the dishes that appear in the Japanese diet.

We save the results

You should leave the diet, gradually increasing the number of calories to a level at which you can keep your weight unchanged. Simply add 100 calories to your diet for 14 days. At the same time, the weight should be controlled. If the scales continue to show weight loss, add another 100 calories over the next 2 weeks and check the scales again. Once the weight has stabilized, you determine for yourself the number of calories needed to maintain a constant weight.

100 calories is:

  • pork, beef - 80 g;
  • 1 boiled chicken breast;
  • 150 g fish;
  • one egg or 2 yolks, or 5-6 proteins;
  • a glass of milk;
  • kos - 125 g;
  • a glass of kefir;
  • a small slice of bread;
  • beans - 25 g (3-4 tablespoons);
  • fresh cabbage - 1 kg;
  • fresh cucumber - 750 g;
  • 3-4 large carrots;
  • a large potato tuber;
  • 590 g tomatoes;
  • 625 g sauerkraut;
  • bananas - less than 1 piece;
  • apricots - 210 g;
  • fresh strawberries - 325 g;
  • 1 large apple;
  • 1 large orange;
  • 2 kivi;
  • peaches - 250 g;
  • 4 mandarins;
  • plum - 200 g;
  • 1 grapefruit;
  • watermelon - 285 g;
  • 1 large pear;
  • melon - 190 g;
  • 15-20 large grapes;
  • each nut (2 tablespoons) - 15 g;
  • noodles - a portion the size of a palm;
  • muesli, oatmeal - 1/3 cup;
  • porridge in water - 5-6 tablespoons. l. per serving.

We hope you succeed! Good luck!