The Japanese or Japanese diet was developed by nutritionists from 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 to prepare mentally - the weight loss system requires strict adherence to all the rules of the method. This system for eliminating excess weight is characterized by a long outcome: it lasts 4 weeks. Despite its high efficiency, the diet can harm the body, especially if there are contraindications.
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 excluded from the diet. The technique is considered "salt-free". The initial stage of weight loss is accompanied by normalization of metabolic processes in the body, elimination of toxins. The process of burning fat begins in 2-3 days.
It is impossible to deviate from the regime - the diet is strictly prescribed. Due to the lack of sufficient carbohydrates in the dishes, the duration of the diet should not exceed 14 days. The appearance of side effects requires immediate cessation of dietary therapy and is a reason for contact with a medical institution. The use of vitamins and minerals during weight loss is encouraged, the complex is chosen individually. Getting out of the diet can take up to a month.
Eating rules
Meals prepared from permitted foods can quickly satiate you. 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 ofDigestive system Antioxidants involved in metabolism are found in green tea and natural coffee.
A specially selected menu for each day provides the body with the necessary nutrients.
The drinking regime should be observed carefully: you should drink at least 1, 5 liters of fluid per day. The presence of salt, sugar and hot spices in the dishes is unacceptable. The number of meals is limited: no more than 3 times a day. You can't have breakfast.
Experts recommend that you give up pastries and junk food in advance - this will help avoid damage. Portion reduction is recommended.
Authorized and prohibited products
The list of products allowed for consumption is strictly limited. For 14 days the daily menu may include:
- meat and poultry products;
- fish;
- bread;
- vegetables;
- fruits;
- natural freshly squeezed juices;
- dairy products;
- tea and still mineral water.
Vegetables, fruits and vegetables that you can eat:
- zucchini;
- carrots;
- 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 meat, cod) are subjected to heat treatment. 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 excluded from the menu. They include:
- fatty meats and fish;
- vegetable oils;
- salt and sugar;
- fast food;
- flour;
- smoked and cooked sausages;
- semi-finished and canned food;
- pastries and cakes;
- starchy foods (vegetables, cereals);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruits:
- Cherry;
- cherries;
- Grenade;
- Paradise apple;
- tangerines;
- mango;
- figs;
- passion fruit;
- bunches.
Dried fruit:
- prunes;
- raisins;
- 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 savory popcorn from the diet. Semolina, barley and millet are not used for cooking foods that promote fat burning.
Prohibited flour products:
- pancakes;
- dumplings;
- dumplings;
- spaghetti (noodles);
- pancakes;
- pasta;
- wheat bread;
- muffin.
Confectionery (pastries, biscuits, pastries, rolls, cakes, marshmallows, halva, canned food, jam) are strictly prohibited. Spices (spices, mayonnaise, ketchup) are not added to dishes. All dairy products (sour cream, cheese, fermented baked milk, whole milk, cream) are prohibited.
Meat and sausages:
- pork;
- mutton;
- ham;
- boiled pork;
- Lard;
- smoked sausages;
- uncooked smoked, boiled, dried sausages.
Dried, smoked and dried fish should be removed from the diet immediately. Poultry meat is consumed only in cooked form. Do not use chocolate, melted butter and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. Highly carbonated sweet drinks (lemonade, yeast) are replaced with non-carbonated mineral water.
Dried fruit compotes, jellies are not included in the drinking diet. You also need to refrain from juices of cherries, apples, pomegranates, grapes and oranges. Nectars are prepared from pineapples and tomatoes, they are drunk in small quantities.
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 diet should be followed regardless of the type of technique.
Diet 14 days
The salt-free weight loss system is designed for 2 weeks. During this period, there is a gradual release of fat cells and their burning. During the first 3 days the body is cleansed. During this period, experts recommend drinking plenty of fluids: boiled water and green tea accelerate the elimination of other toxins. Usually the diet can be divided into 2 stages, each lasting 7 days. At the first stage, kefir is included in the menu. The dishes are steamed, frying and sautéing are 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 pounds. The menu is strict, the products are strictly limited and cannot be replaced. During the period of weight loss restructuring occurs, during which the body gets used to the new diet, which is why experts consider this system the least effective. The menu may include traditional Japanese cuisine prepared with permitted ingredients. They cannot be supplemented. For people who plan to lose weight according to Japanese women, nutritionists recommend choosing the "light" option.
Diet for 13 days
The principle of operation of this type does not differ from the previous two. Served weight does not exceed 200 g, the liquid is consumed when thirsty. Food intake - simultaneously for 13 days. Observance of all rules for detox nutrition is mandatory. In less than 2 weeks, a complete cleansing of the intestines is performed. The process of burning fat takes place gradually, due to which the skin retains its elasticity in the problem areas. The energy consumed is replenished with protein foods.
Diet scheme during the 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 change the drinks: replace coffee with green tea, kefir - with tomato juice. The daily norm of the products, if necessary, is divided into 2 parts depending on the number of days (with weekly weight loss).
Dietary 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 liter;
- olive oil - (cold pressed) - 0, 5 liters;
- tomato juice (homemade) - 1 liter;
- natural coffee (beans or powder) - 1 package;
- green (large leaf) tea - 1 package.
Water consumption depends on the age and weight of the person.
The set of food is enough for three meals a day. Non-carbonated mineral water can be replaced with boiled. The minimum volume 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 lunch (13. 00 hours) - 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), stewed or boiled.
- Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - cabbage stewed with olive oil and stewed (cooked) fish fillets (100 g). Dinner - boiled beef porridge (100 g) and 250 ml of low-fat yogurt.
- For breakfast - a cup of weak natural coffee and rye croutons. For lunch - vegetable stew of 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).
- Breakfast - raw carrot puree, lemon juice. Lunch - boiled fish fillet without bones (200 g), 250 ml of tomato juice. Dinner - unlimited fruit.
- For breakfast - raw carrot puree, lemon juice. For lunch - boiled boneless fish fillet (200 g), a glass of tomato juice. For dinner - fruit in any quantity.
- Breakfast - coffee or green tea without sugar. Lunch - 0, 50 boiled chicken (breasts or thighs without skin), a salad of fresh vegetables (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 pcs. ), Salad of fresh grated carrots with butter.
- For breakfast - green tea without sugar. For lunch - stewed or boiled beef porridge. For dinner - any dish (except dinner for 3 nights).
The menu can be shown schematically. Experts recommend placing a drawing sheet in a prominent place.
The right way out of the diet
One type 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. Avoiding diet is necessary to maintain a normal weight and optimal functioning of the digestive tract. It is recommended to gradually return to your usual diet: foods rich in carbohydrates are added a little every day. The duration of the release shall be at least 14 days.
Meals should be partial, the weight of the portion should not increase. The diet should be dominated by foods that are low in calories and replenish the energy stored in the weight loss process. It is not recommended to reduce the amount of protein foods consumed (chicken eggs, poultry and fish). In the menu, fats and carbohydrates are introduced gradually. Salt and sugar can be added in micro doses. The drink should be plentiful, consume no more than 2 liters per day.
During the exit from the diet it is allowed to eat cereals for breakfast. Oats, buckwheat and rice grains are boiled in water. Vegetables and fruits are eaten raw in all quantities. It is best to give preference to sweet and sour varieties of apples. Snacks are introduced between main meals: a glass of kefir or rice cakes. Rye bread is replaced with wholemeal or yeast-free bread.
Pasta and confectionery, pasta and snacks are not included in the diet.
Diet costs
Products approved for use during weight loss are in the middle price category.
Advantages and disadvantages
The Japanese weight loss technique has a number of advantages and disadvantages. The benefits include:
- efficiency;
- availability;
- cleansing along with weight loss;
- detailed menu;
- Three meals a day;
- increased muscle tone.
The efficiency is due to the rapid process of burning fat, the result appears after 7 days. The products are available to everyone and can be purchased at any store. No need to calculate calories in advance, the menu is clearly written. The food is taken 3 times a day, the diet is plentiful, so the feeling of hunger is rare. Cleansing the body helps to normalize metabolic processes. Due to the high protein content in food, muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- deficiency of vitamins and minerals;
- lack of a hearty breakfast;
- the need to follow the rules for leaving 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. Reduction of natural protective reactions, deterioration of nails and hair occurs against the background of lack of vitamins in the body. The right way out of the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and harm
The diet is suitable only for healthy people. Before losing weight, you should undergo an examination and consult a nutritionist. Contraindications include:
- pregnancy at any time;
- breastfeeding;
- ulcers of the stomach and duodenum;
- erosive damage to the digestive system;
- pathology of the kidneys and liver, including insufficiency;
- anemia;
- gallbladder disease;
- diseases of infectious etiology;
- pathology of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- blood pressure spikes;
- exacerbation of chronic diseases;
- gout.
The diet is not suitable for adults and adolescents. Any non-compliance with the general rules of technology increases the risk of side effects. In the first days, nausea and stool disorders (constipation or diarrhea) may occur. Indigestion is accompanied by excessive flatulence or colic. Bad breath, heartburn and belching occur. Headache occurs against the background of complete refusal of sugar.
For the same reason, neuroses and sleep disorders develop. Due to the lack of fat in the mouth, a bitter taste appears. Appearance may deteriorate: the skin becomes pale and dry. Nutrient deficiency leads to joint pain.
Diet recipes
Dietary dishes are added to the menu when you go out. You can diversify your diet with salads, first and second courses. Homemade desserts with low sugar content improve brain function and can be consumed after 14-15 days.
Diet salad "Hope" includes the following ingredients:
- potatoes - (2 pcs. );
- milk sausages - (2 pcs. );
- chicken breast - (250 g);
- pickles - (1 pc. );
- green;
- salt;
- olive oil - (1 tablespoon).
Cut boiled potatoes, boiled chicken and sausages into cubes. Put the table in a deep bowl and season with salt. Add the cucumber, cut into strips, and the finely chopped vegetables.
Season the salad with olive oil (first press).
Cabbage salad:
- Peking cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- hot pepper - (1 pc. );
- hard cheese - (150 g);
- salt;
- olives (1/2 box);
- olive oil.
Tear the Chinese cabbage leaves into small pieces with your hands. Cucumbers and tomatoes are cut into large pieces. Cut the 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 dishes are consumed during lunch. For easier digestion, soups are prepared pureed. Spinach and celery soup:
- lemon - (1 pc. );
- tomatoes - (2 pcs. );
- spinach - (200 g);
- celery - (stem, 2 pcs. );
- green;
- vegetable broth - (1, 5 liters);
- salt;
- olive oil - (1 tbsp. l. ).
Pour olive oil into a preheated pan. The stalk of celery is finely chopped and stewed 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 them in a blender. Add tomato puree to the spinach. Add salt to 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 liter);
- flour - (1 tbsp. l. );
- olive oil - (2 tablespoons. l. );
- cream - (1 tbsp. l. ).
Cut the cooked vegetables into small cubes and chop them in a blender. Bring the broth to a boil. Fry the flour until golden brown, add to the broth, add the mashed vegetables there. Cook the soup over low heat until thickened, then salt, add cream and garnish with herbs. The first dish is served with rye croutons.
Beef stew with vegetables:
- beef - (500 g);
- olive oil - (3 tablespoons. l. );
- potatoes - (200 g);
- carrots - (1 pc. );
- pepper - (1 pc. );
- onion - (1 pc. ).
Cut onions, black pepper and grated carrots into half rings in olive oil. Boil the beef until semi-finished, cool and cut into small sticks. Put the meat on fried vegetables, salt. Place the sliced potatoes on top. Salt again. Pour meat broth into the vegetables. Cook the dish on low heat for 25-30 minutes.
Indian mantis are a dietary dish, which is prepared in 2 stages. Ingredients for the dough:
- flour - (1, 5 cups);
- warm water - (1 cup);
- sol.
Dissolve the salt in warm water. Pour flour on the work surface, make a dent in it. Pour 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. Necessary components:
- champignons - (6-8 pcs. );
- carrots - (1 pc. );
- green onions - (4-5 feathers);
- zucchini - (400 g);
- olive oil - (2 tablespoons. l. );
- tomato puree - (2 tbsp. l. );
- chicken fillet - (400 g).
Cut the champignons, zucchini and carrots into small cubes. Boil the chicken fillet and cut it into strips. Fry onions in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat. Pour 150-200 ml of water into the frying pan and stew the vegetables until soft.
Roll out the dough into thin strips and grease each with butter. Cut the strips into squares (10x10 cm), which are arranged on top of each other. The dough is steamed in a pressure cooker or slow cooking for 15-20 minutes. The "columns" of the dough are laid out on a plate, covered with vegetable sauce and sprinkled with herbs.
Results and reviews
In 2 weeks you can lose 8-9 kg. Most women and men who have lost weight using this technique speak positively about it.
First examination, female, 36 years old
I started to recover as a teenager, I tried a lot of diets - they didn't help. I went to a nutritionist, had a medical examination, ate separately, constantly calculated calories, arranged the days on an empty stomach and in 5 months I managed to lose only 2 kilograms. The Japanese fat burning system was advised by a friend, I failed to lose 7 kg in 2 weeks. I decided to try.
The medical examination found no contraindications. The nutritionist gave detailed recommendations about the diet. The system does not require large material investments. On the doctor's advice, she draws the menu in detail, attaches the sheet to the refrigerator. For the first 3 days I almost dropped out: 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 fluids.
The second stage of weight loss passed quickly. I was cooking on the machine: I remembered the ingredients of the dishes and their weight. The food began to look satisfactory, the hunger virtually disappeared. There are no side effects, except for a short-term headache on the 3rd day. The nutritionist explained that this was 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 pleased with the result: in 2 weeks I lost 10, 5 kg. In six months I will use this weight loss system again.
Second examination, 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. He had health problems and I was not happy with his appearance. Her friends could not advise an effective diet, so she decided to consult a specialist. The doctor recommended that you try to lose weight using the Japanese weight loss system. The long list of groceries was frightening at first, but the nutritionist reassured and explained the diet in detail.
For 7 days took 5 kg. The dishes on the menu are plentiful, I ate one serving. At first there was a slight dizziness and a slight bowel disorder. The side effects disappeared on their own. She ate at the same time. The second stage of weight loss was easy: there was lightness, 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 eat properly, swim and run, my previous weight has not returned.