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Japanese diet for 14 days

Japanese nutrition - the key to harmony, beauty and health

Soe more directly. Most of the "Japanese" diets on the net have nothing to do with Asian cuisine or the diet discussed below.. Typically, these are pseudo-Japanese dietsThey offer you "bird-sized" portions of cooked cabbage, eat a few eggs and 100 grams of meat or fish per day, reduce the number of meals to three and live in this mode for as much as 2 weeks. Net! Such a soft diet is not suitable for an active working person.

Why is the Japanese theme and everything that goes on below so popular?

The land of the Rising Sun will always be attractive and incomprehensible to a European. 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; disabled, but capable of savagery; appreciate life even in a small stone, but historically elevated suicide to the rank of an honorable ritual. The islanders have given the world the most beautiful wonderful engravings and Pokémon. They too are slender 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 the book The Japanese Diet by Elisa Tanaka.

Traditional component of Japanese cuisine

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

Travel

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 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 essential amino acids that are necessary for a person. However, the Japanese do not eat smoked or salted fish - only fresh sea or fresh water. The fats contained in fish are fusible and will not be deposited on your thighs with harmful cellulite, but will give the body full polyunsaturated fatty acids.

Seaweed

Seaweed (aka kelp, 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, rich in iodine, minerals and macronutrients. Even the inhabitants of the Japanese islands use dry kelp instead of the usual table salt.

Vegetables and rabbits

Real Japanese cuisine is impossible without vegetables. This, of course, includes all kinds of cabbage, radish, garlic, green onions, cucumbers and tomatoes, eggplant, carrots, peppers, rabbits, asparagus, spinach, celery and all kinds of salad.

Sprouts and shoots

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

Valuable source of nutrients, because sprouts are eaten in a "live" form - that is, their benefits are not killed by heat treatment. In addition, sprouting grain is more useful than "sleeping" grain because all life processes are activated in it.

Advice: Sprouts can be purchased at any major hypermarket, or you can spray the seeds yourself on your window. Take 2 tablespoons of seeds or grains, put them 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, cover the container with gauze. Then drain the water and rinse the beans thoroughly. Sprouts should be kept in the dark, and they can be eaten with salads, soups, and as a substitute for greens for second courses. Just do not take large shares for future use.

Fruits and berries

Instead of traditional pastries and confectionery for us, Asians eat fruit as dessert. At the same time, it is important to eat fruits and berries in season, which means no strawberries in winter.

Spices and condiments

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

Green tea

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

Tea is believed to have many medicinal properties: it strengthens the teeth, affects the soul, treats heart disease, neutralizes toxins and helps to prolong life. The basic principle of drinking Japanese tea is: "Drink - share, refill - drink. " The second cup of tea is considered the most valuable (especially if you brew tea in the cup itself).

Advice: In order for the tea to be perfumed and as useful as possible, first rinse the teapot with boiling water in the lid to warm it up. Then rinse the tea leaves in warm water and put in a teapot at a rate of 1-2 tsp. for a cup of tea, fill the tea leaves with water not warmer than 80 ° C. First, pour water into a third of the teapot and let it soak for 3-5 minutes. Then, up to half and leave again, but for 1 min. Then add as much water as you need to drink tea, and let it brew for a minute. Tea is ready.

Tofu (Bean Curd)

It is bean basket that offers Asian vegetarians a complete protein: 240 g of tofu contains as much protein as it contains in two chicken eggs. 100 g of tofu is 20% more calcium rich than 100 g of cow's milk. Soy protein is digested 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. It has littleCarbohydratesand no Cholesterol. Unlike meat, which is sour, tofu is alkaline. And nutritionists say an alkaline environment is more profitable than an acidic environment and recommend eating at least 25 grams of soy protein every day.

Benefits of the Japanese diet

Many people can not tolerate a diet regime simply because diets in taste are highly restrictive, sometimes too restrictive of what we eat. The enjoyment of the taste of food is the joy that can not give up for long and without harm to well-being or mood. The proper Japanese diet consists of delicious dishes made from products that are healthy for the body and low in calories.

Disadvantages of the Japanese diet

The diet is supposed to master some recipes of Asian dishes, and also requires certain adaptations. 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.

The study of Japanese cooking techniques can be seen as another skill in your arsenal, like the ability to sit on one tooth - this can be surprising, on this one can be proud.

So, from the kitchen inventory you need:

  • Wok, or wok for quick fries or stew;
  • Pan with non-stick coating;
  • Double boiler (instead of a double boiler, you can put a metal colander in the pan);
  • Food processor, mixer;
  • Wood utensils made of beech, cherry or maple to stir cooked food: wood does not absorb odors and lasts a long time;
  • Wooden storage or games.

To cook you need:

  • Different varieties of rice;
  • Nuddelen;
  • 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 you can simply replace them with some of our ingredients. Do not be afraid to experiment.

Japanese diet: basic principles

The Japanese diet ensures strict adherence to important rules.

The Japanese diet menu includes many soups and vegetable dishes.. This is a great weight loss strategy because such dishes are low in calories and good for digestion. A vegetable dietary fiber in the composition of vegetables will give your stomach the necessary saturation so that you do not feel a terrible hunger pangs.

The number of calories in the menuindicated without the addition of sugar or cream for drinks. Therefore, do not forget to add 16 kcal per 1 tsp to your daily calorie intake. Sugar and 36 kcal per tablespoon of cream (if you use it). In other words - sweet coffee - reduces the volume of the main serving of food. Instead of cow's milk it is recommended to use soy.

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 sufficient for the life of the body at rest, before eating and at an average ambient temperature. On the one hand, the reduction of calories to 1200-1400 does not cause any pathological changes in the metabolism, on the other hand it allows you to live your day to the fullest (do not feel a breakdown), and fitness classes provide you with energy by burning your metabolism. own fat reserves.

The danger of diets that reduce calories below 1200:

  • With rapid weight loss, you will also quickly gain the lost pounds or more;
  • An abandoned diet will negatively affect the condition of the skin, hair and nails, leading to a loss of muscle mass;
  • The more muscle you lose, the slower your metabolism, the harder it is to lose or maintain weight.

The main rules of the Japanese diet

  1. Do not try to artificially speed up the process of weight loss, reducing the number of calories (we wrote about the consequences above). You should not lose more than 1 kg per week.
  2. Stay in the 1200-1400 calorie range per day. Be sure to supplement with vitamins and minerals.
  3. Achieve energy balancebetween energy obtained and consumed. From the food we get calories, with the help of fitness we spend. Violation of this balance, unfortunately, leads to excess weight.
  4. The key to weight loss in the Japanese diet is a variety of foodsin small portions, the transition 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 see progress;
  2. Strictly adhere to the chosen meal plan and portion sizes;
  3. Do not think of food as "good" or "bad", enjoy the process of eating;
  4. If on one of these days you allow yourself high-calorie foods, be sure to cut the calorie content of your diet the next day;
  5. Do aerobic exercise.

You can initially lose more than the recommended kilogram per week. This is due to the loss of fluid in the body. Then the weight loss will slow down but not despair - this is a very normal healthy weight loss process.

Sample Japanese Diet Menu for 14 Days (Table)

day Menu for the day
Breakfast Lunch Snack Lunch
one
  • 3/4 cup orange juice;
  • 30 g of cereal (each finished breakfast);
  • 1 cup milk;
  • Coffee or tea.
Calories: 301
  • 1 serving of simple Asian rice;
  • 1 serving of chicken teriyaki;
  • 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 tspGebeess;
  • 1 medium orange (or other fresh fruit)
  • 1 glass of milk;
  • Coffee Tea.
Calories: 275.
  • 1 serving (main course) Chicken Salad;
  • 1 medium orange (all fruits)
  • Tea or water.
Calories: 401.

1 cup coffee without sugar.

Calories: 5.
  • 1 serving clear vegetable soup (with shrimp);
  • 1 serving of simple Asian rice;
  • 1 serving of grilled beef;
  • 1 serving of kimchi;
  • 1 serving of cucumber salad with sesame;
  • Tea or 2 plums.
Calories: 705.
Total daily calorie intake1386 kcal
3
  • 1 serving 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 chicken with garnish - rice and chicken broth with sweet ginger and soy sauce;
  • 1 bowl chicken broth;
  • 1 serving of sauerkraut;
  • 1 serving spinach with sesame;
  • 1/2 cup fresh or canned pineapple
  • Tea or water.
Calories: 528.
Total daily calorie intake1334 kcal
four
  • 1/2 bowl cereal;
  • 1 glass of milk;
  • 12 strawberries (or 1 fresh fruit);
  • Coffee or tea.
Calories: 242.
  • 1 serving chicken with garnish - rice and chicken broth with sweet ginger and soy sauce;
  • 1 serving spinach with sesame;
  • Water or tea.
Calories: 461.
  • 10 Cracker;
  • Tea.

Calories: 30.
  • 1 serving of simple Asian rice;
  • 1 serving of fish fillet and caramel and lychee sour sauce;
  • 1 serving of various vegetables;
  • 1/2 cup fresh mango;
  • Tea.
Calories: 691.
Total daily calorie intake1424 kcal
5
  • 1 serving of sticky paper with mango;
  • Coffee.
Calories: 161.
  • 1 serving of soft pasta with seafood;
  • 1 Peach;
  • Tea.
Calories: 432.

1 Orange (Fruit Salad)

Calories: 141.
  • 1 serving of salad with squid;
  • 1 serving of simple Asian rice;
  • 1 serving of pork and spicy basil sauce;
  • 1 serving of mixed vegetables.
Calories: 709.
Total daily calorie intake1443 kcal
6
  • 1 Toast;
  • 1 st. a spoonful of apple pie;
  • 1/2 cup fresh orange or grapefruit
  • 1 glass of milk;
  • Coffee.
Calories: 278.
  • 1 serving of simple Asian rice;
  • 1 serving of pork and 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 flounder in a spicy basil sauce;
  • 1 serving spicy-sour shrimp soup;
  • 1 serving garden salad;
  • Tea.
Calories: 541.
Total daily calorie intake1433 kcal
7
  • 240 g Fat-free Yogurt;
  • 1 Mandarin;
  • Coffee.
Calories: 162.
  • 1 serving of simple Asian rice;
  • 1 serving Mango Salad;
  • 1 serving spicy-sour shrimp soup;
  • Tea.
Calories: 412.

1 glass of soy milk.

Calories: 150.
  • 1 serving of simple Asian rice;
  • 1 serving of shrimp with salt and pepper;
  • 1 serving of asparagus and Indian date sauce;
  • 1 serving 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 simple Asian rice;
  • 1 serving of shrimp and salt and pepper;
  • 1 serving of asparagus and Indian date sauce;
  • Tea.
Calories: 578.

1 glass of vegetable juice.

Calories: about 70.
  • 1 serving of simple Asian rice;
  • 1 serving of pork chops with spices;
  • 1 serving of sauerkraut;
  • 1 serving 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 rice vermicelli;
  • Tea.
Calories: 443.

120 g of fruit yogurt.

Calories: 60.
  • 1 serving of simple rice;
  • 1 serving shrimp salad with papaya;
  • 1 serving of fish and soy sauce;
  • 1 serving of spicy and sour soup with shrimp;
  • 1/2 Cup Drauwe;
  • Tea.
Calories: 617.
Total daily calorie intake1440 kcal
ten
  • 1/2 serving chicken pasta soup;
  • Tea.
Calories: 163.
  • 1 serving salad with shrimp and papaya;
  • 1 serving vegetarian spicy and sour soup with pineapple;
  • Water.
Calories: 371.

10 young carrots.

Calories: 38.
  • 1 serving miso soup;
  • 1 serving of chicken teriyaki;
  • 1 serving of simple Asian rice;
  • 1 serving of pickled ginger;
  • 1 serving of cucumber salad with sesame;
  • 1/2 cup orange (Tangerine) Pulp
  • 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 simple Asian rice;
  • 1 medium apple;
  • Tea.
Calories: 503.
  • 1 orange;
  • 1/2 Cup Drauwe.
Calories: 118.
  • 1 serving of simple Asian rice;
  • 1 serving of chicken curry;
  • 1/2 cup raspberries;
  • Tea.
Calories: 482.
Total daily calorie intake1290 kcal
12
  • 1/2 bowl cereal;
  • 1 glass of milk;
  • 12 strawberries (fresh fruit);
  • Coffee or tea.
Calories: 242.
  • 1 serving of simple 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 simple Asian rice;
  • 1 serving of beef with bean sprouts;
  • 1 serving pineapple and ginger salad;
  • Tea.
Calories: 703.
Total daily calorie intake1441 kcal
13
  • 1 serving of sticky paper 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 cherry blossoms.

Calories: 31.
  • 1 serving of Asian rice;
  • 1 serving of pork and pineapple caramel;
  • 1 serving leaf salad;
  • Tea.
Calories: 549.
Total daily calorie intake1430 kcal
fourteen
  • 240 g Fat-free Yogurt;
  • 1 fruit and cereal bread;
  • 1 tangerine (all fruits);
  • Coffee.
Calories: 302.
  • 1 serving of Asian rice;
  • 1 serving of pork and pineapple caramel;
  • 1 serving watercress with sesame;
  • 1/2 Cup Drauwe;
  • Tea.
Calories: 510.

10 young carrots.

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

If you've a little apprehensive about the names of 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 need to leave the diet, gradually increasing the number of calories to a level at which you could keep your weight unchanged. Add just 100 calories to your diet for 14 days. At the same time, the weight must be controlled. If the scale continues to show weight loss, add another 100 calories in the next 2 weeks and check the scale 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 dog breast;
  • 150 g of fish;
  • One egg or 2 eggs, or 5-6 proteins;
  • a glass of milk;
  • Yogurt - 125 g;
  • and Glass of Kefir;
  • a small piece of bread;
  • Beans - 25 g (3-4 tablespoons);
  • fresh cabbage - 1 kg;
  • fresh cucumbers - 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 Kiwi;
  • 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;
  • Pasta - a portion the size of a palm;
  • Muesli, Oatmeal - 1/3 cup;
  • Porridge in water - 5-6 tablespoons. l. per serving.

We hope you have success! Good luck!