The Japanese woman, or the Japanese diet, was developed by nutritionists from the YaELO (Yaeks) clinic. 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 mentally preparing - 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 outing - it lasts for 4 weeks. Despite its high effectiveness, the diet can harm the body, especially if there are contraindications.
Weight loss principle
The Japanese diet is designed for 7, 14 or 13 days. The correct weight loss is carried out by using foods that contain a large amount of protein. Foods high in carbohydrates and fats are excluded from the diet. The technique is considered "without salt". 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 strictly prescribed. Due to the lack of sufficient amount of carbohydrates in the dishes, the duration of the diet should not exceed 14 days. The appearance of side effects requires the immediate cessation of diet therapy and is the reason for contacting a medical institution. The use of vitamins and minerals is encouraged during weight loss, the complex is selected individually. Coming off the diet can take up to a month.
Nutritional rules
Dishes made with allowed foods can fill you up quickly. This is due to the presence in its composition of the main "building" component: protein. Carbohydrates and fats enter the body in small amounts. Fiber is found in fresh fruits and vegetables, and its use is not limited. Soluble dietary fiber contributes to the normal functioning of the digestive system. The 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 carefully observed: at least 1. 5 liters of liquid should be drunk 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 eat sandwiches.
Experts recommend ditching sweets and junk food early; this will help prevent a breakdown. It is recommended to reduce the portions.
Products allowed and prohibited
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
- freshly squeezed natural juices;
- dairy products;
- tea and mineral water without gas.
Vegetables, fruits and vegetables that you can eat:
- zucchini;
- carrot;
- eggplant;
- cabbage;
- apples
- pineapples;
- pears;
- Kiwi;
- grapefruit;
- citrus fruits (lemons, oranges).
Bread and biscuits must be rye. Lean meat (lean beef, chicken, turkey) and fish (hake, blue whiting, cod) are heat treated. Eggs are allowed, but in small quantities. Beverages (green tea, weak natural coffee, boiled water) must not contain sweeteners. You can drink tomato juice and low-fat kefir (1%). Olive oil is included in the diet.
Forbidden foods should 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 and preserved products;
- sweets and cakes;
- starchy foods (vegetables, cereals);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruits:
- Cherry;
- cherries;
- Garnet;
- khaki;
- tangerines;
- mango;
- figs
- passion fruit;
- grape.
Dry fruits:
- prunes
- pass;
- dry dams;
- 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 from the diet French fries, sweet and salty popcorn. Semolina, barley and millet grains are not used to cook foods that promote fat burning.
Forbidden flour products:
- pancakes;
- dumplings;
- vareniki;
- spaghetti (noodles);
- pancakes;
- pasta;
- wheat bread;
- muffin.
Confectionery products (candy, cookies, cakes, muffins, cakes, marshmallows, halva, preserves, jams) are strictly prohibited. Seasonings (spices, mayonnaise, tomato sauce) are not added to dishes. Any dairy product (sour cream, cheese, fermented baked milk, whole milk, cream) is prohibited.
Meat and sausages:
- Pork;
- Mutton;
- Ham;
- boiled pork
- Salo;
- smoked sausages;
- uncooked smoked, boiled and dry cured sausages.
Dried, smoked and dried fish should be immediately eliminated from the diet. Poultry meat is consumed only in boiled form. Don't use chocolate, ghee, and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. Sweet drinks with a high content of gas (lemonade, kvass) are replaced with still mineral water.
The compotes of dried fruits, gelatin are not included in the diet to drink. You also need to refrain from cherry, apple, pomegranate, grape and orange juices. 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. In the first 3 days, the body cleans itself. During this period, experts recommend drinking plenty of fluids: boiled water and green tea accelerate the elimination of the remaining toxins. Conventionally, the diet can be divided into 2 stages, each of which lasts 7 days. At the first stage, kefir is included in the menu. Dishes are steamed, frying is ignored, and sautéed.
Diet for 7 days
The gentlest technique is designed for one week. During this period, you can not lose more than 3-4 kilograms. 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 to be the least effective. The menu may include traditional Japanese cuisine prepared with permitted ingredients. They cannot be complemented. 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 is no different from the previous two. The weight of the portion does not exceed 200 g, the liquid is consumed when you are thirsty. Food intake: at the same time for 13 days. Compliance with all detox nutrition rules is mandatory. In less than 2 weeks, there is a complete cleansing of the intestines. The fat burning process occurs gradually, therefore, in problem areas, the skin retains its elasticity. The expended energy supply is replenished with protein foods.
Diet scheme per day
The slimming dishes are fully adapted to European cuisine and do not contain exotic ingredients. The approximate menu is designed for 7 days, on the eighth day it is repeated. It is allowed to vary the drinks: replace the 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 meat - 1 kg;
- salty crackers or rye bread - 0, 5 kg;
- chicken eggs - 20 pieces. ;
- white cabbage - 2 pieces. ;
- zucchini and / or eggplant - 1 kg;
- carrots - 2. 5-3 kg;
- fruits (without sugar) - 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 (beans or powder) - 1 packet;
- green tea (large leaf) - 1 packet.
The rate of water consumption depends on the age and weight of the person.
The food set is enough for three meals a day. Still mineral water can be replaced with boiled water. The minimum volume of fluid per day is 1. 5 liters.
Detailed plan of the daily menu (per day):
- For breakfast (8: 00): a cup of soft natural coffee. Cream, sugar, condensed milk should 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 of boneless fillet), steamed or boiled.
- Breakfast: coffee without milk or sugar, a slice of rye bread. Lunch: cabbage stewed with olive oil and steamed fish fillets (boiled) (100 g). Dinner: boiled beef pulp (100 g) and 250 ml of low-fat kefir.
- For breakfast: a cup of mild natural coffee and a rye crouton. For lunch, a vegetable stew made from eggplant or zucchini. For dinner: a fresh white cabbage salad, seasoned with oil. You can eat 2 eggs and 200 g of boiled lean meat (pulp).
- Breakfast: raw carrot puree, lemon juice. Lunch: boiled boneless fish fillet (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: fruits in any quantity.
- 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 pieces), salad of grated fresh carrots with butter.
- For breakfast: unsweetened green tea. For lunch: stewed or boiled beef pulp. For dinner: any dish (except the 3-night dinner).
The menu can be shown schematically. Experts recommend placing a sheet with a drawing in a visible place.
The correct way to get off the diet.
One type of dietary nutrition should be adhered to 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 an optimal functioning of the digestive tract. It is recommended to gradually return to the usual diet: foods rich in carbohydrates are added a little each day. The duration of the release is at least 14 days.
Meals should be divided, the weight of the portion should not be increased. The diet should be dominated by foods that contain a small amount of 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 microdoses. The drink should be abundant, do not consume more than 2 liters per day.
During the period of departure 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 any quantity. It is better to give preference to sweet and sour apple varieties. Sandwiches are introduced between the main meals: a glass of kefir or rice cakes. Rye bread is replaced by whole wheat or unleavened bread.
Pasta and sweets, baked goods and sandwiches are not included in the diet.
Cost of the diet
Products approved for use during weight loss are in the mid-price category.
Advantages and disadvantages
The Japanese technique for losing weight has a number of advantages and disadvantages. The benefits include:
- efficiency;
- availability;
- cleansing while slimming;
- detailed menu;
- Three meals a day;
- increased muscle tone.
The effectiveness is due to the rapid fat burning process, the result appears after 7 days. The products are available to everyone and can be purchased at any store. No need to pre-calculate calories, the menu is clearly written. Food is taken 3 times a day, the diet is abundant, so the feeling of hunger rarely occurs. 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;
- vitamin and mineral deficiency;
- lack of a large breakfast;
- the need to adhere to the rules to go off the diet;
- short-term weight loss;
- contraindications.
An unbalanced diet and non-compliance with the proportion of fat, protein and carbohydrates increase the risk of side effects. A decrease in natural defense reactions occurs, a deterioration of the condition of nails and hair against the background of a lack of vitamins in the body. The correct way to exit the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and harm.
The diet is only suitable for healthy people. Before losing weight, you need to undergo an examination and consult with a nutritionist. Contraindications include:
- pregnancy at any time;
- breast-feeding;
- stomach and duodenal ulcers;
- 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 spikes;
- exacerbation of chronic diseases;
- drop.
The diet is not suitable for the elderly and adolescents. Any non-compliance with the general rules of the art increases the risk of side effects. In the first days nausea and stool changes (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 total rejection 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 cause joint pain.
Diet recipes
Diet meals are added to the menu when you go out. You can diversify your diet with salads, first and second courses. Low-sugar homemade desserts improve brain function and can be consumed after 14-15 days.
The "Hope" Diet Salad includes the following ingredients:
- potatoes - (2 pieces);
- milk sausages - (2 pieces);
- chicken breast - (250 g);
- pickled cucumber - (1 pc. );
- vegetables;
- Salt;
- olive oil - (1 tablespoon).
Cut the boiled potatoes, boiled chicken, and sausage into cubes. Put the dough in a deep bowl and season with salt. Add the cucumber cut into strips and finely chopped greens there.
Season the salad with olive oil (first pressing).
Cabbage salad:
- Peking cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- chili pepper - (1 piece);
- hard cheese - (150 g);
- Salt;
- olives (1/2 can);
- olive oil.
Cut the bok choy leaves into small pieces with your hands. Cucumbers and tomatoes are cut into large pieces. Chop the chili (half a vegetable) in a blender. Mix all the ingredients, salt and season with oil. Garnish the salad with grated cheese and olives on top.
The first courses are eaten at lunchtime. To facilitate digestion, soups are pureed. Celery and spinach soup:
- lemon - (1 piece);
- tomatoes - (2 pieces);
- spinach - (200 g);
- celery - (stem, 2 pieces);
- vegetables;
- vegetable broth - (1, 5 l);
- Salt;
- olive oil - (1 tbsp. l. ).
Pour olive oil into a preheated skillet. Finely chop the celery stalk and sauté in oil. In a separate saucepan, bring the broth to a boil, place the chopped spinach and simmer for 5-7 minutes. Remove the skin from the tomatoes and blend them in a blender. Add the tomato paste to the spinach. Salt the broth, add the frying. Cook for 15 to 20 minutes. Add some lemon juice and chopped herbs to the finished soup.
Cream of mushroom soup:
- mushrooms - (8 pieces);
- potatoes - (2 pieces);
- zucchini - (300 g);
- carrots - (1 pc. );
- onion - (1 piece);
- 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 chop them in a blender. Bring the broth to a boil. Fry the flour until golden brown, add to the broth, add the vegetable puree there. Simmer 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:
- beef - (500 g);
- olive oil - (3 tbsp. l. );
- potatoes - (200 g);
- carrots - (1 pc. );
- pepper - (1 piece);
- onions - (1 pc. ).
Brush the onion, bell pepper, and halved carrots in olive oil. Boil the meat until half cooked, cool and cut into small bars. Put the meat on the fried vegetables, salt. Put the potatoes cut into strips on top. Get out again. Pour the beef broth over the vegetables. Cook the dish over low heat for 25-30 minutes.
Indian manti is a dietary dish, the preparation of which is carried out in 2 stages. Ingredients for the dough:
- flour - (1. 5 cups);
- warm water - (1 glass);
- Salt.
Dissolve the salt in warm water. Pour flour on the work surface, make a depression in it. Pour salted water in portions, gradually kneading the elastic dough. Cover it with a towel and leave it for 15-20 minutes.
While the dough "fits", it is necessary to prepare the dressing. Required components:
- mushrooms - (6-8 pieces);
- 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 mushrooms, zucchini, and carrots into small cubes. Boil the chicken fillet and chop it into strips. Fry the onions in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat. Pour 150-200 ml of water into the fry and simmer the 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 to 20 minutes. The "columns" of dough are laid out on a plate, poured with vegetable sauce and sprinkled with herbs.
Results and reviews
In 2 weeks, you can lose weight from 8 to 9 kg. Most of the women and men who have lost weight with this technique speak positively.
First checkup, female, 36 years old
I started 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 I was only able to lose 2 kilograms. The Japanese fat burning system was recommended to me by a friend, I couldn't lose 7 kg in 2 weeks. I decided to give it a try.
The medical examination revealed no contraindications. The nutritionist gave detailed recommendations on diet. The system does not require large material investments. On the advice of the doctor, he painted the menu in detail, attached the sheet to the refrigerator. In the first 3 days I almost collapsed: the portions seemed small, the feeling of hunger was constantly present. The fourth day was easier, I tried to chew my food longer and drink more fluids.
The second stage of weight loss passed quickly. I cooked in the machine: I remembered the ingredients of the dishes and their weight. The food began to look 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 stopped the diet for 20 days. I liked the food on the way out, so I completely abandoned sweet, fatty, salty and smoked foods. I am satisfied with the result: in 2 weeks I lost 10, 5 kg. In six months I will use this weight loss system again.
Second checkup, 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 he was not happy with the appearance. His friends could not advise him on an effective diet, so he decided to consult a specialist. The doctor recommended trying to lose weight using the Japanese weight loss system. The long shopping list scared her at first, but the nutritionist reassured her and explained the diet in detail.
For 7 days, 5 kg were needed. The menu items are abundant, I ate a portion. At first, there was a slight dizziness and a slight discomfort of the intestines. The side effects went away on their own. She took food at the same time. The second stage of weight loss was easy: there was lightness, improved appearance and general well-being. Thanks to the diet, I stopped smoking and gave up alcohol completely. 13 kg were during the launch period. For 1, 5 years I have eaten correctly, I have been swimming and jogging, my previous weight has not returned.