Japanese diet: menu for 7 and 13 days

18 September 2020

The Japanese diet can be compared to a difficult exam that requires you to show samurai willpower in losing weight. After passing which, not only the detail will be noticed, but also healthier. After reading the material, you will discover many new things about the "Japanese woman".

Japanese Weight Loss Diet

the essence of the Japanese diet for weight loss

Once you have found the extra pounds in yourself, you immediately rush to choose a suitable weight loss scheme. The Japanese diet without salt is an effective way to lose weight.

The Japanese diet got its name from Japanese nutritionists. It is tailored for Europeans and bears no resemblance to Japanese national cuisine. However, it does allow you to develop proper eating habits naturally in the inhabitants of Japan.

The Japanese are famous for their slim physique and their longevity, mainly because of the diet they follow.

Advantages and Disadvantages of the Japanese Diet

Let us examine in more detail the advantages and disadvantages of such a diet. The 13 Day Japanese Diet has several benefits:

This is an effective weight loss option. Under this scheme, you can reduce body weight by 8 or more pounds.
Reducing salt intake has a positive effect: excess fluid is removed from the body and swelling is reduced. The cardiovascular system will gradually return to normal.
There is a noticeable improvement in well-being. Reducing the amount of salty foods in the diet will help a person get rid of this bad habit.
Vegetable protein allows you to keep lean, strengthen the immune system for a long period of time.
The Japanese diet menu contains a selection of affordable products that can be purchased at any supermarket.
Such a weight loss course is important at any time of the year.

This weight loss system is harmful for several reasons:

Daily coffee intake can provoke problems with the cardiovascular system, central nervous system and gastrointestinal tract (CNS and GI tract).
The diet is not balanced, very close to the hunger strike.
Long breaks before meals can be the starting point for serious stomach ailments.
Many people find it difficult to get used to the diet.

The Japanese diet is one of the most popular methods of rapid weight loss.

Basic Rules of the Japanese Diet

A number of rules for weight loss such a diet that will help improve your figure, physical condition:

eats food strictly from a separate menu;
think about fasting days in advance;
do not change or change the order of items;
give up sweet, salty, starchy foods (except those allowed);
try to drink your daily amount of clean water (1. 5 - 2 liters depending on your weight);
drink green tea after every meal, as black tea is forbidden;
cook the vegetables in a slow cooker or bake in olive oil in the oven;
is allowed to repeat a similar diet once every six months;
are required to take multivitamins, active supplements that will compensate for the lack of nutrients in the body;
consultation with a specialist is necessary, as the nutritional system has side effects;
is the key to the success of any diet. Japanese is no exception;
before you start, gradually exclude banned, especially harmful products from your menu;
original serving of vegetables and fruits will help to cope with the desire to eat a kind of "harmful", as well as improve the mood of those who are losing weight.

it is necessary to strictly adhere to the menu, without changing either the order of the day or the group of products, strictly observing the rules of cooking.

Preparing for the Japanese diet

We strongly recommend that you do not forget this step, as a sudden change in diet is stressful for anyone, even if you decide to try a softer diet by Hayley Pomeroy.

Here are some tips to help you rebuild your body in a new way and start losing weight:

exclude all types of "harmfulness" from the diet (fried, sweets, flour, sauces, semi-finished products, instant foods) one week before the start of the diet;
take a smaller plate - this will reduce the amount eaten by 20-25%;
do not get up at night, eat dinner 3 hours before bed;
drink the rate of clean water (1. 5-2 liters per day);
Drink the first glass of water in small sips in the morning to activate metabolism after sleep.

7 Day Japanese Diet Menu

A 7-day Japanese diet without salt consists of three meals a day: breakfast, lunch and dinner. All drinks are consumed without sugar.

An example of a balanced daily diet:

Start your breakfast with a cup of coffee or green tea. For lunch, boil 2 eggs, cut Beijing cabbage salad, carrots, season with vegetable oil. Then drink 1 glass of freshly prepared tomato juice. Dinner consists of boiled fish (150-200 g), 100 grams of Chinese cabbage with the addition of a tablespoon of olive oil.
Start your first meal with a small rye toast and coffee / tea. Lunch consists of vegetable-based salad, grilled fish (200 grams). For dinner, boil a small piece of beef (200 grams) + a glass of low-fat kefir.
Packaged natural coffee - breakfast. Boil 1 hard-boiled egg for lunch, cut a carrot salad (small portion weighing 150 grams), season with vegetable oil. Have a snack at the end of the day.
For breakfast, in addition to a cup of coffee, 1 toast with rye bread is allowed. The second meal includes one egg, 3 medium carrots, 10 grams of low-fat natural cheese. In the evening, eat fruits that are allowed on the menu.
For breakfast, grate a carrot and season with a lemon wedge. Bake fish fillets for lunch. Squeeze a glass of juice from the tomatoes. Dinner includes 2-3 unsweetened fruits (eg pears).
Drink a mug of weak green tea early in the day. At lunch time, boil 300 grams of chicken breast, cut into a salad with carrots and cabbage (150 grams). For dinner - 2 boiled eggs, carrot salad integrated with a drop of oil.
Rye croutons and a cup of tea are allowed for breakfast. Lunch consists of a small piece of boiled beef (200 grams) + an apple. Dinner - any of the suggestions (without beef).

The 7-day Japanese diet and menu described above does not guarantee significant weight loss. During this period, you can only remove excess water from the body.

This diet can be called salt-free precisely because you drink a lot and do not consume salty foods, the pounds are literally washed away.

Japanese diet menu for 9 days

The diet meal below does not differ from the 7-day option, but two days are added:

Drink sugar-free coffee / green tea for breakfast. The second meal - 500 gr. boiled chicken, a bowl of cabbage and carrot salad. Dinner will consist of seasoned grated carrots with sesame oil.
Start your day with your regular drinks. Light lunch consists of boiled chicken fillet (150 g), carrot and Peking salad, 2 eggs. Eat 2 of the permitted fruits in the evening.

13 Day Daily Japanese Diet Menu

Some more days are added to the Japanese diet menu:

In the morning, enjoy a cup of coffee. The diet for lunch time includes: a slice of cheese (10 grams), 1 boiled egg, a salad with grated carrot strips, cabbage. Snack on "right" fruit for dinner.
Early in the day - rye toast with green tea. For lunch, fry zucchini in olive oil. Dinner can consist of two hard-boiled eggs, cabbage salad topped with lemon wedge and butter, boiled beef (150-200 grams).
Drink a cup of coffee and a crouton for breakfast. The second meal is 200 grams of fish (boiled or cooked in a slow cooker), mixed salad. Boil a slice of beef for dinner. Go to the supermarket for fresh kefir.
After waking up - a cup of coffee. The daily diet consists of some hard boiled eggs, 150 gr. cabbage salad. For dinner, fry or boil 200-300 grams of fish fillets.
From the next day, you must select the menu of each day and add 1 banned product. It is important to gradually move away from the two-week diet and not uncontrollably absorb previously forbidden food.

Fish, chicken, beef, eggs, cheese and kefir should be the basis of your menu.

If you have a sweet tooth, you can smell vanilla in your diet. It will reduce the desire to break free and eat a sweet bun.

for breakfast, cook porridge in water (buckwheat, oatmeal);
for lunch you can eat boiled rice with meat;
include protein and vegetable foods in your diet;
gradually salt and pepper your dishes;
withdrawal period from such a diet lasts about 4 weeks, so you have to be patient.

Japanese Dietary Food List

As part of this type of diet, it is necessary to eat natural products low in fat, carbohydrates:

natural grain or ground coffee (accelerates metabolic processes in the body, normalizes blood pressure);
white fish (grains only), as goldfish are very oily;
green tea (natural without fruit additives);
fresh fruits (except bananas and grapes, which are high in sugar). Give preference to green apples with "sour", pears, grapefruit, cherries. You can drink cocktails or smoothies;
lean meat (beef, beef);
tomato juice you make yourself in a blender. Stores sell a drink that contains a lot of salt;
fresh low-fat (or completely fat-free) kefir;
chicken eggs or quail eggs;
chicken (grains), turkey;
vegetable oil (olive or sesame);
still mineral water;
vegetables (preferably Chinese cabbage, eggplant, zucchini, carrots);
rye bread or croutons.

Forget salt, sugar, spices (they make you eat more than you need to satisfy your hunger), leave smoked meats, baked goods, bananas and raisins in the store.

List of Foods Prohibited by the Japanese Diet

Dietary food contains a list of foods that should not be consumed.

To reduce body weight, you should abandon the following positions:

It is not recommended to add spices and herbs. Salting of dishes is strictly prohibited.
Do not drink alcohol while losing weight. They themselves are a high calorie product.
Eliminate flour, sweet and fatty foods from your diet.
As mentioned above, avoid two types of fruits (bananas and grapes) that are high in sugar.

Results

In such a short period of time (13 days), it can exceed 15 kilograms (depending on the duration of the course and the initial weight). Of course, if you follow all the instructions, do not replace the products, strictly follow the established daily routine.

Note that on a balanced Japanese diet for 13 days, the menu helps improve metabolism, so that weight loss continues after it is over. Drinking plenty of water will improve the appearance of the skin, remove swelling.

strictly forbidden during the diet to have a snack and any deviation from the proposed menu, otherwise the result will be far from the promise.

Contraindications

The Japanese diet is a difficult option to improve the parameters of the figure, so it is not suitable for everyone. It should be noted again that you should consult a dietitian before making a diet.

The following is a list of prohibiting factors for "Japanese women":

is contraindicated in pregnancy and lactation;
adolescents (under 18 years), the elderly should not limit their diet;
general weakening of the immune system, colds, SARS, flu;
are unacceptable for people with chronic diseases (cardiovascular, intestinal, kidney diseases);
bowel movements, nausea;
postoperative period (regardless of the severity of the operation);
mental, physical, emotional stress (for example, upcoming races, competitions, report submission);
if a few days after starting the diet you feel weak, dizzy, then you should reject it.

We have been analyzing the features of the Japanese diet for a week or longer. Fresh vegetables, fruits, mainly fish, moderate consumption of oil, fermented dairy products, rejection of salt are the main food system such. It can be assumed that this is the key to the longevity and harmony of the Japanese.