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Japanese diet for 14 days

Japanese diet - the key to harmony, beauty and health

Immediately say. Most of the "Japanese" diets on the net have nothing to do with Asian cuisine or the diet discussed below.. Usually it is pseudo-Japanese dietThey recommend eating "bird-sized" portions of cooked cabbage, a couple of eggs and 100 grams of meat or fish a day, reducing the number of meals to three and living in this mode for up to 2 weeks. No! Such a meager diet is not suitable for an active working person.

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

The country of the rising sun will always be attractive and incomprehensible to Europeans. Perhaps this is due to 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 believe in souls; Conservative, but invented the "ganguro" style; Restrained but capable of a wild detachment; Appreciates life even in a tiny trunk, but historically suicide has risen to the rank of an honorary ritual. The islanders presented the world with the finest engravings and Pokémon. In addition, they are thin and live long. Why?

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

The article is based on Elisa Tanaka's book The Japanese Diet.

Traditional components of Japanese cuisine

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

Rice

For the Japanese, rice, like bread for us, is the "head of everything. " It is a healthy source of carbohydrates that does not containGluten free. 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 proteins and fatty acids in the Japanese diet

Fish dishes rank second in volume in the daily diet of the inhabitants of the rising sun country. The protein structures of fish meat are complete, easily assimilated and contain essential amino acids for humans. However, the Japanese do not eat smoked or salted fish - only fresh sea or fresh water. The fat in fish is soluble and does not accumulate on the thighs with nasty cellulite, but will give the body a full-fledged polyunsaturated fatty acids.

Seaweeds

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

Vegetables and legumes

Real Japanese cuisine is impossible without vegetables. These are, of course, all kinds of cabbage, radishes, garlic, green onions, cucumbers and tomatoes, eggplant, carrots, peppers, legumes, asparagus, spinach, celery and all kinds of lettuce.

Twigs and shoots

Flowering seeds are a source of vitamins in the Japanese diet.

Valuable sources of nutrients because the twigs are eaten in "live" form - that is, their benefits do not die from heat treatment. In addition, whole grains are more useful than "sleeping" grains, because they activate all vital processes.

Advice: You can buy twigs in any large hypermarket, or you can plant the seeds yourself in your window. Take 2 tablespoons of seeds or grains, put them in a bowl and fill with room temperature water so that the liquid level is 6 cm from the surface of the grains. Leave for 7-12 hours, cover the container with marmalade. Then drain the water and rinse the beans well. The twigs should be kept in the dark and can be served with salads, soups and as a substitute for herbs for another dish. Just do not make large stocks for future use.

Fruits and berries

Instead of the traditional cakes and pastries for us, Asians eat fruit for dessert. At the same time, it is important to eat fruits and berries during the season, ie 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 bay leaf, by contrast, is not used. Salt is also not highly respected, instead dry kelp powder (as already mentioned), soy sauce or sesame oil are used.

Green tea

Green tea is a very healthy drink consumed by the Japanese diet.

It is believed that tea has many healing properties: strengthens teeth, calms the soul, treats heart disease, neutralizes poisons and helps prolong life. The basic principle of Japanese tea is: "Drink - share, filled - drink. " The second cup of tea is considered the most valuable (especially if you brew the tea in the cup itself).

AdviceTo make the tea fragrant and as useful as possible, first rinse the teapot with boiling water and close the lid to warm it up. Then rinse the tea leaves in warm water and put them in the teapot for 1-2 hours. K. For one cup of tea, fill the tea leaves with hot water at 80 ° C. First pour water in a third of a teapot and let stand for 3-5 minutes. After that, fill in half and leave again, but for 1 minute. Then add as much water as you need to drink the tea and simmer for a minute. The tea is ready.

Tofu (bean curd)

This is the 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 absorbed by 95%, it is rich in lysine, calcium, iron, vitamins B, E and K. Tofu is an excellent dietary product and for all its high nutritional value, bean curd is very low in calories. Has littleCarbohydratesAnd not cholesterol. Unlike meat, which is sour, tofu is alkaline. Nutritionists even say that an alkaline environment is more beneficial than an acidic environment and recommend eating at least 25 grams of soy protein a day.

The benefits of the Japanese diet

Many people can not tolerate a diet just because diets are severely restrictive in taste, sometimes overly restrictive of what we eat. The pleasure of tasting food is a joy that can not be abandoned for a long time and without damaging well-being and mood. A real Japanese diet consists of delicious dishes made from healthy and low-calorie products for the body.

Disadvantages of the Japanese diet

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

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

So you will need kitchen utensils:

  • Wok, or wok for quick roasting or stewing;
  • Pans with non-stick coating;
  • Double boiler (instead of a double boiler you can put a metal extractor in the pan);
  • Food processor, mixer;
  • Wooden utensils made of beech, cherry or maple for stirring cooked food: wood does not absorb odors and lasts a long time;
  • Wooden skewers or skewers.

You will need it for cooking:

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

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

Japanese Diet: Basic Principles

The Japanese diet involves strict adherence to important rules.

The Japanese diet menu includes many soups and vegetable dishes.. This is an excellent weight loss strategy as such dishes are low in calories and good for digestion. The fiber in vegetables will give your stomach the necessary satiety, so you will not feel the painful attacks of hunger.

Number of calories on the menuIndicated in drinks without added sugar or cream. Therefore, do not forget to add 16 kcal per 1 tsp to your daily caloric intake. Sugar and 36 kcal per tablespoon of cream (if using). In other words - sweet coffee - reduce the volume of the main portion of food. It is recommended to use soy instead of cow's milk.

The optimal number of calories consumed per day should be in the range of 1200-1400 kcal (for women). It is this number of calories that is enough for the body to live during rest, before eating and at average ambient temperature. On the one hand, reducing calories to 1200-1400 does not cause abnormal changes in metabolism, on the other hand, allows you to live your day to the fullest (do not feel crashed), and fitness classes will provide energy for your burning. Own fat reserves.

Danger of a diet that reduces calories below 1200:

  • With rapid weight loss, you will also quickly gain lost pounds or more;
  • Exhausted diet will adversely affect the condition of skin, hair and nails and lead to loss of muscle mass;
  • The more muscle you lose, the slower your metabolism becomes, making it harder to lose or maintain weight.

Basic rules of the Japanese diet

  1. Do not try to artificially accelerate the weight loss process, Reducing the number of calories (we wrote about the results above). You should not lose more than 1 kg per week.
  2. Stay within 1200-1400 calories a day. Be sure to supplement with vitamins and minerals.
  3. Maintain energy balanceBetween received and consumed energy. We get calories from food, we spend it with the help of fitness. Violation of this balance unfortunately leads to excess weight.
  4. The key to weight loss in the Japanese diet is a variety of foodsAnd in small portions, switch from fatty meat dishes to a healthy diet based on fruits, vegetables and seafood.

Asian nutritionists have developed a healthy eating 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 on the Japanese diet

  1. Keep track of your physical activity and diet (number of calories). This makes it easier to see progress;
  2. Strictly follow the chosen nutrition plan and the dimensions of the favors;
  3. Do not think of food as "good" or "bad", enjoy the process of eating;
  4. If you allow yourself to eat high-calorie foods one day, be sure to reduce the caloric content of your diet the next day;
  5. Do aerobic exercise.

You can lose more than one kilogram per week from the beginning. This is caused by the loss of fluid in the body. Then lose weight slowly, but do not despair - this is a completely normal healthy weight loss process.

Sample Japanese Diet Menu for 14 Days (Table)

Დ ღის Menu for the day
Breakfast Lunch Food Lunch (dinner)
One
  • 3/4 cup orange juice;
  • 30 g of muesli (any ready-made breakfast);
  • 1 cup skim milk;
  • Coffee or tea.
Calories: 301
  • 1 serving plain Asian rice;
  • 1 serving of chicken teriyaki;
  • 1 serving of pickled ginger;
  • Water or tea.
Calories: 450.

Apples.

Calories: 80.
  • 1 serving of chicken salad;
  • 1 serving of rice and chicken soup with sweet and sour ginger sauce;
  • 1 serving of yucca pie;
  • Tea.
Calories: 591.
Intake of total daily calories1428 kcal
2
  • 1 toast;
  • 1 h. კჯემი;
  • 1 medium orange (or other fresh fruit)
  • 1 cup of milk;
  • Coffee tea.
Calories: 275.
  • 1 serving (main dish) chicken salad;
  • 1 medium orange (any fruit)
  • Tea or water.
Calories: 401.

1 cup of coffee without sugar.

Calories: 5.
  • 1 serving of transparent vegetable soup (with shrimp);
  • 1 serving plain Asian rice;
  • 1 serving of roast beef;
  • 1 serving of kimchi;
  • 1 serving of cucumber salad with sesame;
  • Tea or 2 plums.
Calories: 705.
Intake of total daily calories1386 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 cup soy milk.

Calories: 150.
  • 1 serving of chicken with garnish - rice in chicken broth with sweet ginger and soy sauce;
  • 1 cup 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.
Intake of total daily calories1334 kcal
Four
  • 1/2 cup muesli;
  • 1 cup of milk;
  • 12 strawberries (or 1 fresh fruit);
  • Coffee or tea.
Calories: 242.
  • 1 serving of chicken with garnish - rice in chicken broth 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 of fish fillet in caramel and lychee sour sauce;
  • 1 serving of various vegetables;
  • 1/2 cup fresh mango;
  • Tea.
Calories: 691.
Intake of total daily calories1424 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 salad with squid;
  • 1 serving plain Asian rice;
  • 1 serving of pork in a spicy basil sauce;
  • 1 serving of mixed vegetables.
Calories: 709.
Intake of total daily calories1443 kcal
6
  • 1 toast;
  • 1 st. Spoon of apple jam;
  • 1/2 cup fresh oranges or grapefruit
  • 1 cup of milk;
  • Coffee.
Calories: 278.
  • 1 serving plain Asian rice;
  • 1 serving of pork in a spicy basil sauce;
  • 1 serving of mixed vegetables;
  • Tea.
Calories: 515.
  • 1 plum;
  • Tea.
Calories: 39.
  • 1 serving (garnished) of mango salad;
  • 1 serving vial in spicy basil sauce;
  • 1 serving of spicy shrimp soup;
  • 1 serving of garden salad;
  • Tea.
Calories: 541.
Intake of total daily calories1433 kcal
7
  • 240 g low-fat yogurt;
  • 1 mandarin;
  • Coffee.
Calories: 162.
  • 1 serving plain Asian rice;
  • 1 serving of mango salad;
  • 1 serving of spicy shrimp soup;
  • Tea.
Calories: 412.

1 cup soy milk.

Calories: 150.
  • 1 serving plain Asian rice;
  • 1 portion of shrimp with salt and pepper;
  • 1 serving of asparagus in Indian date sauce;
  • 1 serving of transparent vegetable soup with pork;
  • Tea.
Calories: 668.
Intake of total daily calories1392 kcal
Eight
  • 1 serving of fruit salad;
  • Crackers.
Calories: 200.
  • 1 serving plain Asian rice;
  • 1 portion of shrimp in salt and pepper;
  • 1 serving of asparagus in Indian date sauce;
  • Tea.
Calories: 578.

1 cup vegetable juice.

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

Calories: 576.
Intake of total daily calories1424 kcal
9
  • 1 serving of black rice;
  • 1 medium orange;
  • Tea.
Calories: 320.
  • 1 serving of pork in sweet-sour sauce;
  • 1 serving of rice vermicelli;
  • Tea.
Calories: 443.

120 grams of fruit yogurt.

Calories: 60.
  • 1 serving 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.
Intake of total daily calories1440 kcal
Ten
  • 1/2 serving chicken noodle soup;
  • Tea.
Calories: 163.
  • 1 serving salad with shrimp and papaya;
  • 1 serving of vegetarian spicy and sour soup with pineapple;
  • water.
Calories: 371.

10 young carrots.

Calories: 38.
  • 1 serving of Miso soup;
  • 1 serving of chicken teriyaki;
  • 1 serving plain Asian rice;
  • 1 serving of pickled ginger;
  • 1 serving of cucumber salad with sesame;
  • 1/2 cup orange (mandarin) pulp
  • Tea.
Calories: 731.
Intake of total daily calories1303 kcal
eleven
  • 1 serving of fruit salad;
  • Crackers.
Calories: 187.
  • 1 serving of fried meat;
  • 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 door;
  • 1/2 cup raspberries;
  • Tea.
Calories: 482.
Intake of total daily calories1290 kcal
12
  • 1/2 cup muesli;
  • 1 cup of milk;
  • 12 strawberries (fresh fruit);
  • Coffee or tea.
Calories: 242.
  • 1 serving plain Asian rice;
  • 1 serving chicken door;
  • Tea.
Calories: 456.
  • Dried apricots (6 pieces);
  • Tea.
Calories: 40.
  • 1 serving of vegetable soup with shrimp;
  • 1 serving plain Asian rice;
  • 1 serving of beef with bean sprouts;
  • 1 serving of pineapple and ginger salad;
  • Tea.
Calories: 703.
Intake of total daily calories1441 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 cup cherries.

Calories: 31.
  • 1 serving of Asian rice;
  • 1 serving of pork in pineapple caramel;
  • 1 serving lettuce;
  • Tea.
Calories: 549.
Intake of total daily calories1430 kcal
Fourteen
  • 240 g low-fat yogurt;
  • 1 fruit and cereal bread;
  • 1 tangerine (any fruit);
  • Coffee.
Calories: 302.
  • 1 serving of Asian rice;
  • 1 serving of pork in pineapple caramel;
  • 1 serving of seaweed sesame seeds;
  • 1/2 cup grapes;
  • Tea.
Calories: 510.

10 young carrots.

Calories: 38.
  • 1 serving of beef;
  • 1 serving of spicy cucumber salad;
  • 1 serving of noodles with crab meat;
  • 1 plum;
  • Tea.
Calories: 589.
Intake of total daily calories1272 kcal

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

We keep the results

You need to leave the diet, gradually increasing the number of calories to the level where you will be able to maintain weight unchanged. Just add 100 calories to your diet for 14 days. At the same time, 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 is 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 of fish;
  • One egg or 2 hearts, or 5-6 egg whites;
  • A glass of milk;
  • Yogurt - 125 g;
  • A glass of kefir;
  • A small piece of bread;
  • Beans - 25 g (3-4 tablespoons);
  • Fresh cabbage - 1 kg;
  • Fresh cucumber - 750 g;
  • 3-4 large carrots;
  • One large potato tuber;
  • 590 g of tomatoes;
  • 625 g of sauerkraut;
  • Bananas - 1 tsp. Less than;
  • Apricots - 210 g;
  • Fresh strawberries - 325 g;
  • 1 large apple;
  • 1 large orange;
  • 2 kiwis;
  • Peaches - 250 g;
  • 4 tangerines;
  • Plums - 200 g;
  • 1 grapefruit;
  • Watermelon - 285 g;
  • 1 large pear;
  • Melons - 190 g;
  • 15-20 large grapes;
  • Any nuts (2 tablespoons) - 15 g;
  • noodles - a portion the size of a palm;
  • Muesli, oatmeal - 1/3 cup;
  • Porridge on water - 5-6 tbsp. K. L. Per serving.

We hope you succeed! Good luck!