The Japanese woman, or Japanese diet, was developed by nutritionists at the YaELO Clinic (Yaeks). The principle of the technique is based on the use of low-calorie foods for 7-14 days. Experts advise you to prepare mentally before starting a strict diet - 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 expiration: it lasts 4 weeks. Despite its high effectiveness, diet can be harmful to the body, especially if there are contraindications.
The principle of weight loss
The Japanese diet is designed for 7, 14 or 13 days. Proper weight loss is accomplished by eating foods high in protein. Foods rich in carbohydrates and fats are excluded from the diet. The technique is considered "salt-free". The initial stage of weight loss is accompanied by the normalization of metabolic processes in the body, the elimination of toxins. The process of burning fat begins in 2-3 days.
It is impossible to deviate from the regime - the diet is strictly defined. 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 immediate cessation of diet therapy and is the reason for contacting a medical facility. The use of vitamins and minerals in weight loss is encouraged, the complex is selected individually. Leaving the diet can take up to a month.
Rules of nutrition
Dishes made from permitted foods will fill you up quickly. This is due to the presence of the main "building" component in their composition - protein. Carbohydrates and fats enter the body in small amounts. Fiber is found in fresh vegetables and fruits and their use is not limited. Soluble dietary fiber promotes the normal functioning of the digestive system. Antioxidants involved in metabolism are found in green tea and natural coffee.
Each day a specially selected menu provides the body with the necessary nutrients.
Drinking regimen should be carefully observed: you should drink at least 1. 5 liters of fluid per day. The presence of salt, sugar and hot spices in the dishes is not allowed. The number of meals is limited: no more than 3 times a day. You can not take snacks.
Experts advise to abandon sweets and junk food in advance - this will help prevent an accident. It is recommended to cut the parts.
Permitted and Prohibited Products
The list of products allowed for consumption is strictly limited. For 14 days, the daily menu may include:
- Meat and poultry products;
- Fish;
- Bread;
- Vegetables;
- Fruits;
- Freshly squeezed juices;
- milk products;
- Tea and mineral water.
Vegetables, fruits and herbs that you can eat:
- Pumpkin;
- Carrots;
- eggplant;
- Cabbage;
- Apple;
- Pineapple;
- Pears;
- Kiwi;
- Pomelo;
- Citrus fruits (lemon, orange).
There should be bread and low-fat rye. Lean meat (lean beef, chicken, turkey) and fish (heck, cod, cod) are thermally treated. Eggs are allowed, but in small quantities. Drinks (green tea, natural weak coffee, boiled water) should not contain sweeteners. You can drink tomato juice and low-fat (1%) kefir. Olive oil is included in the diet.
Prohibited foods should be completely excluded from the menu. ენიYour include:
- Fatty meats and fish;
- Vegetable oils;
- Salt and sugar;
- fast food;
- Flour products;
- Smoked and cooked sausages;
- Semi-finished products and canned food;
- Sweets and confectionery;
- Starchy foods (vegetables, grains);
- Alcohol and tobacco products;
- Sauces, marinades.
Vegetables and fruits:
- Cherries;
- Cherries;
- pomegranate;
- Persimmon;
- Mandarin;
- Mango;
- Figs;
- The fruit of passion;
- Grapes
ᲒDried fruits:
- Plum;
- Raisins;
- Dried apricots;
- Deadlines.
The Japanese rarely eat dairy products because they are often lactose intolerant, so they are not included in the diet.
It is necessary to exclude from the diet of potato chips, sweet and salty popcorn. Semolina, barley and millet are not used in cooking, which promotes fat burning.
Prohibited Flour Products:
- Pancakes;
- Pelmeni;
- ვარენიკი;
- Spaghetti (noodles);
- Pancakes;
- Macaroni;
- Wheat bread;
- Muffin
Confectionery (sweets, biscuits, cakes, rolls, cakes, marshmallows, halva, canned food, jams) is strictly prohibited. Spices (condiments, mayonnaise, ketchup) are not added to dishes. Any dairy product (sour cream, cheese, fermented baked milk, skim milk, cream) is prohibited.
Meat and sausage:
- Pork;
- Lamb meat;
- Lori;
- Cooked pork;
- Salo;
- Smoked sausage;
- Raw smoked, boiled, dried sausages.
Dried, smoked and dried fish should be removed from the diet immediately. Poultry meat is consumed only in cooked form. Do not use chocolate, oil and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. Highly carbonated sweet drinks (lemonade, quasi) are replaced with mineral water.
Dried fruit compotes, jellies are not included in the drink diet. It is also necessary to refrain from the juices of cherries, apples, pomegranates, grapes and oranges. Nectars are made from pineapple and tomato, they drink in small quantities.
Types of Japanese Diet
There are 3 types of Japanese diet. They vary in the number of days:
- 7 days;
- 13 days;
- 14 days.
They must follow a diet regardless of the type of equipment.
Diet for 14 days
The salt-free dressing system is designed for 2 weeks. During this period, fat cells gradually separate and burn. During the first 3 days the body is cleansed. During this period, experts recommend drinking plenty of fluids: boiled water and green tea accelerate the expulsion of residual toxins. Conventionally, the diet can be divided into 2 stages, each lasting 7 days. In the first stage, kefir is included in the menu. Dishes steamed, fried and cooked are ignored.
Diet for 7 days
The most gentle technique is designed for a week. During this period you can lose no more than 3-4 kilograms. The menu is strict, the products are strictly limited and it is impossible to change them. During the weight loss period, a restructuring takes place during which the body gets used to a new diet, therefore, experts consider this system to be the least effective. The menu may include traditional Japanese cuisine prepared with permitted ingredients. It is impossible to add them. For people who are planning to lose weight according to Japanese women, nutritionists advise us to choose the "light" option.
Diet for 13 days
The principle of this type of work is no different from the previous two. Service weight does not exceed 200 g, consumes fluid when thirsty. Food intake - at the same time for 13 days. Adherence to all detoxification nutrition rules is mandatory. In less than 2 weeks, the intestines are completely cleansed, the fat burning process takes place gradually, therefore, the skin in the problem areas retains its elasticity. The energy expended is replenished with protein foods.
Diet scheme for the day
The dressing dishes are fully adapted to European cuisine and do not contain exotic ingredients. The approximate menu is designed for 7 days, on the 8th day it is repeated. It is allowed to differentiate drinks: replace coffee with green tea, kefir - with tomato juice. The daily norm of products, if necessary, is divided into 2 parts, according to the number of days (weekly weight loss).
Diet scheme (for 14 days):
- Chicken fillet - 1 kg;
- Fish fillet - 2 kg;
- Lean beef - 1 kg;
- 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;
- Fruit (sugar-free) - 1 kg;
- Lemon (large) - 2 pieces;
- Kefir (non-fat) - 1 liter;
- Olive oil - (cold pressed) - 0, 5 l;
- Tomato juice (homemade) - 1 liter;
- Natural coffee (grain or powder) - 1 pack;
- Green (large leaf) tea - 1 packet.
The rate of water consumption depends on a person’s age and weight.
A food set is enough for three meals. Non-carbonated mineral water can be replaced with boiled water. The minimum volume of fluid per day is 1. 5 liters.
Detailed menu of the daily menu (during the day):
- Breakfast (8. 00) - A cup of weak natural coffee. Cream, sugar, condensed milk should not be added. For lunch (13. 00) - finely chopped cabbage, stewed in its own juice, with a small amount of olive oil, 2 boiled eggs and 250 ml of tomato juice. For dinner (18. 00) - fish (200 grams without bone), steamed or boiled.
- Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - cabbage stewed in olive oil and steamed (cooked) fish fillet (100 g). Dinner - boiled beef (100 g) and 250 ml of low-fat kefir.
- For breakfast - a cup of weak natural coffee and rye croutons. For lunch - stewed vegetables made from eggplant or zucchini. For dinner - fresh white cabbage salad, soaked in oil. You can eat 2 eggs and 200 g of cooked lean beef (pulp).
- Breakfast - raw ground carrots, lemon juice. Lunch - fish fillets without bones (200 g), 250 ml of tomato juice. Dinner - unlimited fruit.
- For breakfast - raw ground carrots, lemon juice. For lunch - boiled fish fillets without bones (200 g), a glass of tomato juice. For dinner - fruit in any quantity.
- Breakfast - coffee or green tea without sugar. Lunch - 0. 50 boiled chicken (breast or thighs), fresh vegetable salad (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 pcs. ), Fresh grated carrot salad with butter.
- For breakfast - green tea without sugar. For lunch - stewed or boiled beef pulp. For dinner - any dish (except 3 nights for dinner).
The menu can be shown schematically. Experts recommend placing the sheet with the drawing in a conspicuous place.
The right solution from the diet
Adherence to the diet should be done 2-4 weeks after the diet. During weight loss, the body becomes accustomed to small portions and low-calorie foods. Avoiding diet is essential for maintaining a normal weight and for the optimal functioning of the digestive tract. It is advisable to gradually return to the usual diet: carbohydrate-rich foods are added a little daily. Release time is at least 14 days.
Meals should be fractional, portion weight should not increase. The diet should be dominated by foods that contain small amounts of calories and replenish energy during the weight loss process. Reducing the amount of protein foods (chicken eggs, poultry and fish) is not recommended. Fats and carbohydrates are gradually added to the menu. Salt and sugar can be added in micro doses. Drink should be abundant, consume no more than 2 liters per day.
It is permissible to eat cereals for breakfast during the period of leaving the diet. Oats, buckwheat and rice wheat 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. Meals are taken between main meals: a glass of kefir or rice cakes. Rye bread is replaced with whole grains or without yeast.
Pasta and confectionery, baked goods and food are not included in the diet.
The cost of diet
Products approved for use in weight loss are in the average price category.
Pros and cons
Japanese weight loss techniques have many pros and cons. Benefits include:
- Efficiency;
- Availability;
- Cleansing in parallel with weight loss;
- Detailed menu;
- Three meals a day;
- Increased muscle tone.
The effectiveness is due to the rapid process of fat burning, the result will appear after 7 days. The products are available to everyone and can be purchased at any store. No need to calculate calories in advance, the menu is clearly written. Food is taken 3 times a day, the diet is sincere, so the feeling of hunger rarely occurs. Cleansing the body helps to normalize metabolic processes. Due to the high content of protein in food, muscle structure is strengthened.
Disadvantages are:
- Unbalanced diet;
- Deficiency of vitamins and minerals;
- Lack of a delicious breakfast;
- The need to follow the rules of dieting;
- Short-term weight loss;
- Contraindications.
An unbalanced diet and non-compliance with the ratio of fats, proteins and carbohydrates increases the risk of side effects. Reduction of natural defensive reactions, deterioration of nails and hair condition occurs against the background of lack of vitamins in the body. The right solution from the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and harm
The diet is suitable only for healthy people. Before losing weight you should undergo an examination and consult a dietitian. Contraindications include:
- Pregnancy at any time;
- Breastfeeding;
- Gastric and duodenal ulcers;
- Erosive damage to the digestive system;
- Kidney and liver pathology, including insufficiency;
- Anemia;
- Gallbladder disease;
- Diseases of infectious etiology;
- Pathology of the cardiovascular system;
- Hypovitaminosis;
- diabetes;
- Increase in blood pressure;
- Exacerbation of chronic diseases;
- Gout
The diet is not suitable for the elderly and adults. Any non-compliance with the general rules of technique increases the risk of side effects. In the early days, nausea and bowel movements (constipation or diarrhea) may occur. Disorders of the digestive system are accompanied by excessive flatulence or colic. There is bad breath, heartburn and itching. The headache occurs against the background of complete 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. Appearance may deteriorate: the skin becomes pale and dry. Lack of nutrients causes joint pain.
Diet recipes
Dietary food is added to the menu as soon as it leaves. You can diversify your diet with salads, first and second courses. Homemade low-sugar desserts improve brain function and can be consumed after 14-15 days.
Diet salad "Hope" contains the following ingredients:
- Potatoes - (2 pieces);
- Milk sausage - (2 pieces. );
- Chicken breast - (250 g);
- Pickled cucumber - (1 tsp. );
- Greens;
- Salt;
- Olive oil - (1 tablespoon).
Chopped boiled potatoes, boiled chicken and sausage into cubes. Put the resulting mass in a deep bowl and add salt. Add sliced cucumber and finely chopped herbs.
Season the salad with olive oil (first press).
Cabbage salad:
- Peking cabbage - (250 g);
- Fresh cucumbers and tomatoes - (250 g);
- Chili pepper - (1 tsp. );
- Hard cheese - (150 g);
- Salt;
- Olives (1/2 can);
- Olive oil.
Break the Chinese cabbage leaves into small pieces with your hands. Cucumber and tomato press into large pieces. Press the chili (half a vegetable) in a blender. Mix all ingredients, salt and pour oil. Garnish the salad with grated cheese and olives on top.
The first courses are used for lunch. It is easier to prepare soups in puree for digestion. Spinach and celery soup:
- Lemon - (1 pc. );
- Tomatoes - (2 pieces);
- Spinach - (200 g);
- Celery - (stem, 2 pieces. );
- Greens;
- Vegetable broth - (1. 5 l);
- Salt;
- Olive oil - (1 tbsp. L. ).
Pour the olive oil into a preheated pan. Finely chop the celery stalk and fry in oil. In a separate pot, bring the broth to a boil, place the chopped spinach in it and simmer for 5-7 minutes. Peel a squash, grate it and squeeze the juice. Add the tomato paste to the spinach. Salt broth, add frying to it. Boil for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.
Mushroom cream soup:
- Champignons - (8 pieces);
- Potatoes - (2 pieces);
- Zucchini - (300 g);
- Carrots - (1 pc. );
- Onion - (1 tsp. );
- Lean meat broth - (1 l);
- Flour - (1 tbsp. L. );
- Olive oil - (2 tbsp. L. );
- Cream - (1 tbsp. L. ).
Press the cooked vegetables into small cubes and press in a blender. Bring the broth to a boil. Fry the flour until golden brown, add to the broth, add the vegetable puree. Stew the soup over low heat until thickened, then salt, add the cream and garnish with the herbs. The first course serves rye croutons.
Beef with vegetables:
- Beef - (500 g);
- Olive oil - (3 tbsp. L. );
- Potatoes - (200 g);
- Carrots - (1 pc. );
- Bulgarian pepper - (1 tsp. );
- Onion - (1 pc. )
Divide onion, bell pepper and grated carrot into half rings in olive oil. Boil the beef until half cooked, cool and press into small bars. Place the meat on the roasted vegetables, in salt. Top with sliced potatoes. Salt again. Pour the meat broth into the vegetables. Cook the dish on low heat for 25-30 minutes.
Indian manti is a dietary dish that is prepared in 2 stages. Ingredients for the dough:
- Flour - (1. 5 cups);
- Warm water - (1 cup);
- Salt.
Dissolve the salt in warm water. Pour the flour on the work surface, make a depression in it. Pour in salted water in portions, gradually kneading the elastic dough. Cover with a towel and leave for 15-20 minutes.
Before the dough "fits", you need to prepare the dressing. Required components:
- Champignons - (6-8 pieces);
- Carrots - (1 pc. );
- Green onion - (4-5 feathers);
- Zucchini - (400 g);
- Olive oil - (2 tbsp. L. );
- Tomato paste - (2 tbsp. L. );
- Chicken fillet - (400 g).
Press the champignons, zucchini and carrots into small cubes. Boil the chicken fillets and press into strips. Fry onion in oil and tomato paste, gradually add carrots, zucchini, mushrooms and meat. Pour 150-200 ml of water into the roast and simmer the vegetables until soft.
Roll the dough into thin strips and grease each one. Cut the strips into squares (10x10 cm) that are stacked on top of each other. The dough is steamed in a pressure cooker or slow cooker for 15-20 minutes. The "columns" of dough are laid out on a plate, pour over the vegetable sauce and pour over the herbs.
Results and Reviews
You can lose 8-9 kg in 2 weeks. Most women and men who have lost weight using this technique speak positively about it.
First review, Female, 36 years old
As a teenager I started to recover, I tried a lot of diets - they did not help me. I went to the dietitian, underwent a medical examination, ate separately, constantly calculated calories, arranged fasting days and in 5 months I was able to lose only 2 kilograms. The Japanese fat burning system was recommended to me by a friend, I could not lose 7 kg in 2 weeks. I decided to try it.
The medical examination did not reveal any contraindications. The dietitian gave detailed recommendations regarding the diet. The system does not require large material investments. On the doctor's advice, he drew a detailed menu, attaching a sheet to the refrigerator. For the first 3 days I almost fell asleep: the parts looked small, the feeling of hunger was constant. On the 4th day it was easier, I tried to chew food for a long time and drink more fluids.
The second stage of weight loss flew fast. I cook the car: I remembered the ingredients of the dishes and their weight. The food started satisfactorily, the hunger virtually disappeared. There were no side effects except for short-term headache on day 3. The nutritionist explained that this is due to a lack of sugar. I left the diet for 20 days. I liked the food at the exit, so I completely gave up on sweet, fatty, salty and smoked foods. I am satisfied with the result: I lost 10, 5 kg in 2 weeks. I will be using this weight loss system again in six months.
Second review, Female, 28 years old
I learned about the technique 2 years ago. At the time he weighed 107 kilograms, an increase of 164, the figure is critical. There were health problems and I was not happy with my appearance. His friends could not recommend an effective diet, so he decided to consult a specialist. Your doctor advised you to try to lose weight using a Japanese weight loss system. The long grocery list was scary at first, but the dietitian reassured and explained the diet in detail.
It took 5 kg in 7 days. The dishes from the menu are hearty, I ate one portion. At first there was slight dizziness and slight bowel disturbance. The side effects disappeared by themselves. He got food at the same time. The second stage of weight loss was easy: there was lightness, appearance and general well-being improved. Thanks to the diet, I quit smoking and gave up alcohol completely. 13 kg gone during the release period. I have been eating properly, swimming and jogging for 1, 5 years, I have not regained my previous weight.