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Japanese diet 14 days

Japanese diet - the key to harmony, beauty and health

Let's say now. 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 childrensuggest eating portions of boiled bird-sized cabbage, a couple of eggs and 100 grams of meat or fish a day, reduce the number of meals to three and live in this regimen for as long as 2 weeks. No!

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

The land of the rising sun will always be attractive and incomprehensible to Europeans. Perhaps this comes from the fact that Japan has long been a closed state to Western civilization. What are they, the Japanese, in our traditional view? They are technological, but they believe in ghosts; conservative, but invented the "Ganguro" style; restrained but capable of wild separation; appreciate life even in a small stalk, but historically elevated suicide to the rank of an honorable ritual. The islanders gave the world the best beautiful engravings and Pokemon. They are also slender and long-lived. 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 Elise Tanaka.

Traditional components of Japanese cuisine

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

Rice

For the Japanese, rice, like bread for us, is the "head of everything. " It is a healthy source of carbohydrates that do not containgluten free. The people of Japan eat various varieties of rice, but they 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 second in quantity 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 necessary amino acids for a person. However, the Japanese do not eat smoked or salted fish - only fresh sea or fresh water. The fat found in fish is soluble and will not settle on your thighs with disgusting cellulite, but it will give the body full-fledged polyunsaturated fatty acids.

Seaweed

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

Vegetables and legumes

Real Japanese cuisine is impossible without vegetables. These are, 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.

Germs and shoots

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

Valuable sources of nutrients, since germs are eaten in "living" form - that is, their benefits are not killed by heat treatment. In addition, sprouted grain is more useful than "sleeping" grain, because it activates all life processes.

Tip: sprouts can be bought in any large hypermarket, or you can sprout cereals in your shop window yourself. 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 above the surface of the grains. Leave for 7-12 hours, covering the dish with gauze. Then drain the water and rinse the beans well. Germs should be kept in the dark, and can be eaten with salads, soups and as a substitute for greens for other dishes. Just don't make large stocks for future use.

Fruits and berries

Instead of traditional pastries and desserts for us, Asians eat fruit as a dessert. At the same time, it is important to eat fruits and berries in season, ie without strawberries in winter.

Spices and seasonings

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

Green tea

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

Tea is believed to have many healing properties: it strengthens teeth, calms the soul, cures heart disease, neutralizes toxins and helps achieve longevity. The basic principle of drinking Japanese tea is: "Drink - share, supplement - drink". The second cup of tea is considered the most valuable (especially if you make tea in the cup itself).

Tip: to make the tea fragrant and as useful as possible, first rinse the kettle with boiling water and close the lid to warm it up. Then rinse the tea leaves in warm water and put in a teapot in the amount of 1-2 teaspoons. for a cup of tea, fill the tea leaves with water no warmer than 80 ° C. First, pour water into one third of the teapot and let it stand for 3-5 minutes. Then top up halfway and leave again, but 1 min. Then add as much water as you need to drink the tea and let it cook for one minute. The tea is ready.

tofu (beans)

Bean curd gives Asian vegetarians 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, for all its high nutritional value, cottage cheese is very low in calories. There are fewcarbohydratesand cholesterol-free. Unlike meat, which is sour, tofu is alkaline. And nutritionists say that an alkaline environment is more useful than an acidic environment, and they recommend consuming at least 25 grams of soy protein a day.

Benefits of Japanese diet

Many people cannot tolerate a diet just because their diet is very restrictive in taste, sometimes too restrictive of what we eat. Enjoying the taste of food is that joy that cannot be abandoned for a long time and without harm to well-being or mood. A real Japanese diet consists of delicious dishes made from products that are healthy for the body and have few calories.

Disadvantages of the Japanese diet

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

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

So, from the kitchen inventory you will need:

  • Wok, or wok for quick frying or stewing;
  • Non-stick coated containers;
  • Double boiler (instead of a double boiler you can insert a metal strainer into the pan);
  • Food processor, mixer;
  • Wooden utensils made of beech, cherry or maple for mixing cooked food: wood does not absorb odors and lasts a long time;
  • Wooden skewers or skewers.

You will need it for cooking:

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

Japanese food products 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. Don't be afraid to experiment.

Japanese diet: basic principles

The Japanese diet presupposes strict adherence to important rules.

The Japanese diet menu includes many soups and vegetable dishes.. This is a great strategy for weight loss, because such dishes are low in calories and good for digestion. And plant-based dietary fiber in vegetables will give your stomach the satiety it needs, so you won’t feel nauseating bouts of hunger.

The number of calories on the menuindicated without the addition of sugar or cream to the beverage. So don't forget to add 16 kcal per 1 teaspoon to your daily caloric intake. sugar and 36 kcal per tablespoon of cream (if you use them). In other words - sweetened coffee - reduces the volume of the main portion of food. The use of soy is recommended instead of cow's milk.

The optimal number of calories consumed daily should be in the range of 1200-1400 kcal (for women). This number of calories is enough for the life of the organism 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 (do not feel broken), and fitness classes will be supplied with energy by burning your own fat reserves.

Danger of diets that reduce calories below 1200:

  • With fast weight loss, you will quickly gain weight or even more;
  • An impoverished 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 slower your metabolism will be, 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, by reducing the number of calories (we wrote about the consequences above). You should not lose more than 1 kg per week.
  2. Keep yourself in the range of 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 burn with the help of fitness. Violation of this balance, unfortunately, leads to excess weight.
  4. The key to losing weight 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 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. Track your physical activity and diet (calorie count). This makes it easier to spot progress;
  2. Strictly adhere to your chosen meal plan and serving size;
  3. Don’t think of food as "good" or "bad", enjoy the process of eating;
  4. If you have allowed yourself high-calorie food on any of the days, be sure to reduce the caloric content in your diet the next day;
  5. Do aerobic exercise.

In the beginning, you can lose more than the recommended weight per week. This is due to the loss of fluid in the body. Then the weight loss will slow down, but don't despair - this is a completely normal healthy weight loss process.

Sample Japanese diet menu for 14 days (table)

Dan Menu for the day
Breakfast Lunch Snack lunch (dinner)
one
  • 3/4 cup orange juice;
  • 30 g muesli (any ready-made breakfast);
  • 1 cup skim milk;
  • coffee or tea.
Calories: 301
  • 1 serving of plain Asian rice;
  • 1 serving of chicken teriyaki;
  • 1 serving of sour ginger;
  • water or tea.
Calories: 450.

Apple.

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

1 cup of coffee without sugar.

Calories: 5.
  • 1 serving of clear vegetable soup (with shrimp);
  • 1 serving of plain Asian rice;
  • 1 serving of grilled beef;
  • 1 serving of kimchi;
  • 1 serving of cucumber salad with sesame seeds;
  • 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 cup soy milk.

Calories: 150.
  • 1 serving of chicken with garnish - rice in chicken soup 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 bowl of muesli;
  • 1 glass of milk;
  • 12 strawberries (or 1 any fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 serving of chicken with garnish - rice in chicken soup 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 of plain Asian rice;
  • 1 serving of fish fillet in caramel and lychee sauce;
  • 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 of plain Asian rice;
  • 1 serving of pork in hot basil sauce;
  • 1 serving of mixed vegetables.
Calories: 709.
Total daily calorie intake1443 kcal
6
  • 1 toast;
  • 1 st. spoon of apple jam;
  • 1/2 cup fresh orange or grapefruit
  • 1 glass of milk;
  • coffee.
Calories: 278.
  • 1 serving of plain Asian rice;
  • 1 serving of pork in hot basil sauce;
  • 1 serving of mixed vegetables;
  • tea.
Calories: 515.
  • 1 plum;
  • tea.
Calories: 39.
  • 1 serving (as a side dish) of mango salad;
  • 1 serving of chips in hot basil sauce;
  • 1 serving of spicy-sour 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 of plain Asian rice;
  • 1 serving of mango salad;
  • 1 serving of spicy-sour shrimp soup;
  • tea.
Calories: 412.

1 cup soy milk.

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

1 glass of vegetable juice.

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

Calories: 576.
Total daily calorie intake1424 kcal
9
  • 1 serving of black rice;
  • 1 medium orange;
  • tea.
Calories: 320.
  • 1 serving of pork in sweet and sour sauce;
  • 1 serving of rice vermicelli;
  • 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 soup with noodles;
  • tea.
Calories: 163.
  • 1 serving of 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 of plain Asian rice;
  • 1 serving of sour ginger;
  • 1 serving of cucumber salad with sesame seeds;
  • 1/2 cup orange pulp (mandarins).
  • tea.
Calories: 731.
Total daily calorie intake1303 kcal
eleven
  • 1 serving of fruit salad;
  • crackers.
Calories: 187.
  • 1 serving of roast beef;
  • 1 serving of plain Asian rice;
  • 1 medium apple;
  • tea.
Calories: 503.
  • 1 orange;
  • 1/2 cup grapes.
Calories: 118.
  • 1 serving of plain Asian rice;
  • 1 serving of chicken curry;
  • 1/2 cup raspberries;
  • tea.
Calories: 482.
Total daily calorie intake1290 kcal
12
  • 1/2 bowl of muesli;
  • 1 glass of milk;
  • 12 strawberries (fresh fruit);
  • coffee or tea.
Calories: 242.
  • 1 serving of plain Asian rice;
  • 1 serving of chicken curry;
  • tea.
Calories: 456.
  • dried apricots (6 pcs. );
  • tea.
Calories: 40.
  • 1 serving of vegetable soup with shrimp;
  • 1 serving of plain Asian rice;
  • 1 serving of beef with bean sprouts;
  • 1 serving of pineapple and ginger salad;
  • 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 of 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 of lettuce;
  • tea.
Calories: 549.
Total daily calorie intake1430 kcal
fourteen
  • 240 g fat-free yogurt;
  • 1 loaf of fruit and cereal;
  • 1 tangerine (any fruit);
  • coffee.
Calories: 302.
  • 1 serving of Asian rice;
  • 1 serving of pork in pineapple caramel;
  • 1 serving of watercress with 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 noodles with crab meat;
  • 1 plum;
  • tea.
Calories: 589.
Total daily calorie intake1272 kcal

If you are a little scared of the names of dishes (which you have probably never cooked) - 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 a level where you can keep your weight unchanged. Just add 100 calories to your diet for 14 days. At the same time, the weight must be controlled. If the weight continues to show weight loss, add another 100 calories in the next 2 weeks and check the weight again. When the weight stabilizes, you determine 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 yolks, or 5-6 proteins;
  • glass of milk;
  • yogurt - 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;
  • one large tuber of potatoes;
  • 590 g tomatoes;
  • 625 g sauerkraut;
  • banana - less than 1 pc. ;
  • apricots - 210 g;
  • fresh strawberries - 325 g;
  • 1 large apple;
  • 1 large orange;
  • 2 kiwis;
  • peaches - 250 g;
  • 4 mandarins;
  • plum - 200 g;
  • 1 grapefruit;
  • watermelon - 285 g;
  • 1 large pear;
  • melon - 190 g;
  • 15-20 larger 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. l. per serving.

We hope you succeed! Good luck!