The Japanese woman, or the Japanese diet, was developed by nutritionists from the YaELO Clinic (Yaeks). 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 preparing mentally - the weight loss system requires strict adherence to all the rules of the method. This system of getting rid of obesity is characterized by a long exit: it lasts 4 weeks. Despite its high efficiency, 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. Proper weight loss is accomplished using foods that contain a large amount of protein. Foods high in carbohydrates and fats are excluded from the diet. The technique is considered "salt-free". The initial phase of weight loss is accompanied by normalization of metabolic processes in the body, elimination of toxins. The fat burning process begins on day 2-3.
It is impossible to deviate from the regime - the diet is strictly prescribed. Due to the lack of sufficient 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 institution. Use of vitamins and minerals during weight loss is encouraged, the complex is selected individually. Completion of the diet can take up to a month.
Nutritional rules
Dishes made from permitted foods can quickly fill you up. This is due to the presence in their composition of the main component "building" - 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 contributes to the normal functioning of the digestive system. 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 treatment must be observed carefully: at least 1, 5 liters of fluid must be drunk a day. The presence of salt, sugar and hot spices in dishes is unacceptable. The number of meals is limited: a maximum of 3 times a day. You can not get snacks.
Experts recommend giving up sweets and junk food in advance - this helps prevent breakdowns. It is recommended to reduce portions.
Permitted and prohibited products
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;
- fruit;
- natural freshly squeezed juices;
- dairy products;
- tea and still mineral water.
Vegetables, fruits and vegetables you can eat:
- zucchini;
- carrot;
- eggplant;
- cabbage;
- apples;
- Pineapples;
- pear;
- kiwi;
- grapefruit;
- citrus fruits (lemons, oranges).
Bread and rusks 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, 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 must be completely excluded from the menu. These include:
- fatty meat and fish;
- vegetable oils;
- salt and sugar;
- Fast food;
- flour products;
- smoked and cooked sausage;
- semi-finished and canned food;
- sweets and pastries;
- foods containing starch (vegetables, cereals);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruits:
- Cherry;
- cherry;
- Grenade;
- persimmon;
- mandarins;
- mango;
- figs;
- passion fruit;
- drue.
Dried fruits:
- prunes;
- raisin;
- dried apricots;
- 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 potato chips, sweet and salty popcorn from the diet. Semolina, barley and millet groats are not used for cooking which promotes fat burning.
Prohibited flour products:
- pancakes;
- dumplings;
- vareniki;
- spaghetti (noodles);
- pancakes;
- pasta;
- wheat bread;
- muffin.
Confectionery (sweets, cookies, cakes, rolls, pastries, marshmallows, halva, preserves, jams) is strictly prohibited. Spices (spices, mayonnaise, ketchup) are not added to dishes. All dairy products (sour cream, cheese, fermented baked milk, fat milk, cream) are prohibited.
Meat and sausages:
- pork;
- mutton;
- ham;
- boiled pork;
- Salo;
- smoked sausages;
- untreated 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, ghee and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. Highly carbonated sweet drinks (lemonade, kvass) are replaced with quiet mineral water.
Dried fruit compote, jelly is not included in the drinking diet. It is also necessary to refrain from cherries, apple, pomegranate, grape and orange juice. 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;
- Fourteen days.
The diet plan must be followed regardless of the type of technique.
Cost 14 days
The salt-free slimming system is designed for 2 weeks. During this period, there is a gradual release of fat cells and their burning. For the first 3 days, the body is cleansed. During this period, experts recommend drinking plenty of fluids: boiled water and green tea accelerate the rinsing of the remaining toxins. Traditionally, the diet can be divided into 2 phases, each lasting 7 days. In the first phase, kefir is included in the menu. Dishes are steamed, fried and sautéed are ignored.
Diet for 7 days
The most gentle technique is designed for a week. During this period, you can not lose more than 3-4 kilos. The menu is strict, the products are strictly limited and can not be replaced. During the period of weight loss, a restructuring takes place where the body gets used to the new diet, therefore experts consider this system to be the least effective. The menu may include traditional Japanese cuisine prepared with permitted ingredients. They cannot be supplemented. For people planning to lose weight, according to Japanese women, nutritionists recommend choosing the "easy" option.
Diet for 13 days
This operating principle does not differ from the previous two. The serving weight does not exceed 200 g, liquid is ingested when thirsty. Food intake - at the same time for 13 days. Adherence to all the rules of detox nutrition is mandatory. In less than 2 weeks there is a complete cleansing of the intestines. The process of burning fat is gradual, therefore the skin retains its elasticity in problem areas. The used energy supply is replenished with protein foods.
Diet plan per day
Slimming 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 vary drinks: replace coffee with green tea, kefir - with tomato juice. The daily norm for products is, if necessary, divided into 2 parts depending on the number of days (with a weekly weight loss).
Diet plan (for 14 days):
- chicken fillet - 1 kg;
- fish fillet - 2 kg;
- lean beef - 1 kg;
- biscuits or rye bread - 0, 5 kg;
- chicken eggs - 20 pcs. ;
- white cabbage - 2 pcs. ;
- courgette and / or eggplant - 1 kg;
- carrots - 2, 5-3 kg;
- fruit (unsweetened) - 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 (grain or powder) - 1 pack;
- green tea (large leaf) - 1 pack.
The water consumption rate depends on the person's age and weight.
The meal set is enough for three meals a day. Non-carbonated mineral water can be replaced with boiled water. The minimum amount of liquid perDay is 1, 5 liters.
Detailed plan for the daily menu (by day):
- For breakfast (8. 00) - a cup of weak natural coffee. Cream, sugar, condensed milk must 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 boneless fillet), steamed or cooked.
- Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - cabbage stewed with olive oil and steamed (cooked) fish fillets (100 g). Dinner - boiled beef (100 g) and 250 ml low-fat kefir.
- For breakfast - a cup of weak natural coffee and a rye crouton. For lunch - a vegetable stew made from eggplant or courgette. For dinner - a salad of fresh white cabbage, seasoned with oil. You can eat 2 eggs and 200 g of cooked lean beef (pulp).
- Breakfast - raw mashed carrots, lemon juice. Lunch - boiled, boneless fish fillet (200 g), 250 ml of tomato juice. Dinner - unlimited fruit.
- For breakfast - raw mashed carrots, lemon juice. For lunch - boiled, boneless fish fillet (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 (skinless breast or thigh), fresh vegetable salad (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 pcs. ), Salad of fresh grated carrots with butter.
- For breakfast - green tea without sugar. For lunch - stewed or cooked beef pulp. For dinner - any dish (excluding dinner for 3 nights).
The menu can be displayed schematically. Experts recommend placing a sheet with a drawing in a conspicuous place.
The right way out of the diet
One type of diet should be adhered to 2-4 weeks after the diet. During weight loss, the body gets used to small portions and low calorie content. It is necessary to avoid the diet to maintain normal weight and optimal function of the digestive tract. It is recommended to return to the usual diet gradually: foods rich in carbohydrates are added a little every day. The duration of the release is at least 14 days.
The meals must be fractionated, the portion weight must not be increased. The diet should be dominated by foods that contain a small amount of calories and rebuild the energy stored in the process of losing weight. It is not recommended to reduce the amount of protein foods consumed (chicken eggs, poultry and fish). Fats and carbohydrates are gradually introduced into the menu. Salt and sugar can be added in microdoses. Drink should be abundant, consume no more than 2 liters a day.
During the period of leaving the diet, it is permissible to eat cereals for breakfast. Oatmeal, buckwheat and rice groats are boiled in water. Vegetables and fruits are eaten raw in any quantity. It is best to prefer sweet and sour apple varieties. Snacks are introduced between the main meals: a glass of kefir or rice cakes. Rye bread is replaced with wholemeal or yeast-free bread.
Pasta and confectionery, pastries and snacks are not included in the diet.
Cost of living
Products approved for use during weight loss are in the mid-price category.
Pros and cons
The Japanese weight loss technique has a number of advantages and disadvantages. The benefits include:
- efficiency;
- availability;
- cleansing at the same time as weight loss;
- detailed menu;
- Three meals a day;
- increased muscle tone.
The efficiency is due to the fast process of fat burning, the result is displayed after 7 days. The products are available to everyone and can be purchased in any store. It is not necessary to pre-calculate calories, the menu is clearly written. Food is consumed 3 times a day, the diet is solid, so the feeling of hunger rarely occurs. Cleansing the body helps to normalize metabolic processes. Due to the high protein content of foods, muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- lack of vitamins and minerals;
- lack of a hearty breakfast;
- the need to comply with the rules for leaving the diet;
- short-term weight loss;
- contraindications.
An unbalanced diet and non-compliance with the ratio of fats, proteins and carbohydrates increase the risk of side effects. A decrease in natural defense reactions, deterioration of nails and hair condition occurs due to lack of vitamins in the body. The proper way out of the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and injury
The diet is only suitable for healthy people. Before losing weight, review a study and consult a nutritionist. Contraindications include:
- pregnancy at any time;
- breastfeeding;
- gastric ulcer and duodenum;
- erosive damage to the digestive system;
- pathology of the kidneys and liver, including failure;
- anemia;
- gallbladder disease;
- infectious diseases;
- pathology of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- blood pressure rises
- exacerbation of chronic diseases;
- arthritis.
The diet is not suitable for the elderly and young. Any non-compliance with the general rules of the technique increases the risk of side effects. In the early days, nausea and bowel movements (constipation or diarrhea) may occur. Indigestion is accompanied by excessive flatulence or colic. Bad breath, heartburn and belching appear. Headaches occur on the background of a complete rejection of sugar.
Neurosis and sleep disorders develop for the same reason. Due to lack of fat, a bitter taste appears in the mouth. The appearance may deteriorate: the skin becomes pale and dry. Nutrient deficiency leads to joint pain.
Diet recipes
Diet meals are added to the menu at the end. You can diversify your diet with salads, first and second course. Homemade desserts with a low sugar content improve brain function and can be consumed after 14-15 days.
Diet salad "Hope" contains the following ingredients:
- potatoes - (2 pcs. );
- milk sausages - (2 pcs. );
- chicken breast - (250 g);
- pickled cucumber - (1 pc. );
- greens;
- salt;
- olive oil - (1 tbsp. ).
Cut boiled potatoes, boiled chicken and sausages into cubes. Put the mass in a deep bowl and season with salt. Add cucumber cut into strips and finely chopped greens there.
Season the salad with olive oil (first press).
Cabbage salad:
- Peking cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- chili pepper - (1 pc. );
- hard cheese - (150 g);
- salt;
- olives (1/2 can);
- olive oil.
Grate Chinese cabbage 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 dishes are eaten at lunchtime. For easier digestion, soups are prepared pureed. Spinach and celery soup:
- lemon - (1 pc. );
- tomatoes - (2 pcs. );
- spinach - (200 g);
- celery - (stem, 2 pcs. );
- greens;
- vegetable broth - (1, 5 l);
- salt;
- olive oil - (1 tbsp. l. ).
Pour olive oil into a preheated pan. Finely chop the celery stalk and sauté in oil. In a separate pan, bring the broth to a boil, place the chopped spinach in it and simmer for 5-7 minutes. Remove the skin from the tomatoes and grind in a blender. Add tomato puree to spinach. Salt the broth, add frying to it. Cook for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.
Mushroom cream soup:
- mushroom - (8 pcs. );
- potatoes - (2 pcs. );
- zucchini - (300 g);
- carrots - (1 pc. );
- onion - (1 pc. );
- weak meat broth - (1 l);
- flour - (1 tbsp. l. );
- olive oil - (2 tbsp. l. );
- cream - (1 tbsp. l. ).
Cut the cooked vegetables into small cubes and chop them in a blender. Bring the broth to a boil. Fry flour until golden brown, add to broth, add vegetable puree there. Let the soup simmer on low heat until it thickens, then salt, add cream and garnish with herbs. The first course is served with rye croutons.
Roast beef with vegetables:
- beef - (500 g);
- olive oil - (3 tbsp. l. );
- potatoes - (200 g);
- carrots - (1 pc. );
- paprika - (1 pc. );
- onion - (1 pc. ).
Divide onions, peppers and grated carrots into half rings in olive oil. Cook the beef until it is half fried, cooled and cut into small sticks. Put the meat on fried vegetables, salt. Lay potatoes cut into strips on top. Salt again. Pour meat broth into the vegetables. Cook the dish over low heat for 25-30 minutes.
Indian manti is a diet whose preparation takes place in 2 stages. Ingredients for the dough:
- flour - (1, 5 cups);
- hot water - (1 glass);
- salt.
The salt is dissolved in hot water. Pour flour on the work surface, make a depression in it. Pour salted water in portions, and knead the elastic dough gradually. Cover it with a towel and let it stand for 15-20 minutes.
While the dough "fits", prepare the dressing. Required components:
- mushroom - (6-8 pcs. );
- carrots - (1 pc. );
- green onions - (4-5 feathers);
- zucchini - (400 g);
- olive oil - (2 tbsp. l. );
- tomato puree - (2 tbsp. l. );
- chicken fillet - (400 g).
Cut mushrooms, courgette and carrots into small cubes. Boil the chicken fillet and cut it into strips. Fry onion in oil and tomato puree, gradually add carrots, courgette, mushrooms and meat to it. Pour 150-200 ml of water into the frying pan and let the vegetables simmer until tender.
Roll out the dough into thin strips and grease 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 15-20 minutes. The "columns" of the dough are placed on a platter, poured over with vegetable sauce and sprinkled with herbs.
Results and reviews
In 2 weeks you can lose 8-9 kg. Most women and men who have lost weight using this technique speak positively about it.
First review, female, 36 years old
I started to recover in my teens, 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 could in 5 months only lose 2 kg. The Japanese fat burning system was advised by a friend, I did not manage to lose 7 kg in 2 weeks. I decided to give it a try.
Medical examination revealed no contraindications. The nutritionist gave detailed dietary recommendations. The system does not require large material investments. On the advice of the doctor, she painted the menu in detail, attaching the sheet to the refrigerator. For the first 3 days I almost fell through: the portions seemed small, the feeling of hunger was constantly present. On the 4th day it was easier, I tried to chew food longer and drink more fluid.
The second phase of weight loss quickly flew by. I cooked on the machine: I remembered the ingredients in the dishes and their weight. The food began to work satisfactorily, the hunger practically disappeared. There were no side effects, except for a brief headache on day 3. The dietitian explained that this was due to lack of sugar. I left the diet for 20 days. I liked the food at the end, so I gave up completely sweet, fatty, salty and smoked food. 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 review, woman, 28
I learned about the technique 2 years ago. At that time, she weighed 107 kg, with an increase of 164, the number is critical. There were health issues and I was not happy with the look. Her friends could not advise on an effective diet, so she decided to consult a specialist. The doctor recommended trying to lose weight using the Japanese weight loss system. The long grocery list scared at first, but the nutritionist reassured and explained the diet in detail.
For 7 days it took 5 kg. The dishes from the menu are hearty, I ate a serving. At first there was a dizzy dizziness and a slight disturbance in the intestines. The side effects disappeared by themselves. She took food at the same time. The second phase of weight loss was easy: there was lightness, appearance and general well-being improved. Thanks to the diet, I stopped smoking and gave up alcohol altogether. 13 kg went during the release period. For 1, 5 years I have eaten properly, I have swum and jogged, my previous weight has not returned.