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 foods for 7-14 days. Before starting a strict diet, experts recommend mentally preparing: the weight loss system requires strict adherence to all the rules of the method. This system of eliminating excess weight is characterized by a long exit: it lasts 4 weeks. Despite its high effectiveness, 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 carried out through the use of foods containing a large amount of protein. Foods rich in carbohydrates and fats are excluded from the diet. The technique is considered "without salt". The initial stage of weight loss is accompanied by the normalization of metabolic processes in the body, the elimination of toxins. The fat burning process begins in 2-3 days.
It is impossible to deviate from the regime - the diet is prescribed strictly. Due to the lack of a sufficient amount of carbohydrates in dishes, the duration of the diet should not exceed 14 days. The appearance of side effects requires immediate discontinuation of diet therapy and is the reason for contacting a medical institution. The use of vitamins and minerals during weight loss is encouraged, the complex is selected individually. The exit from the diet can take up to a month.
Nutritional rules
Dishes based on permitted foods can fill you up quickly. This is due to the presence in their composition of the main "building" component: proteins. Carbohydrates and fats enter the body in small quantities. Fiber is found in fresh fruits and vegetables and their use is not limited. Soluble dietary fiber contributes to the normal functioning of the digestive system. The 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 consumption regimen should be observed carefully: at least 1. 5 liters of liquid should be drunk per day. The presence of salt, sugar and hot spices in dishes is unacceptable. The number of meals is limited: no more than 3 times a day. You can't snack on.
Experts recommend giving up sweets and junk food in advance - this will help avoid breakdown. It is recommended to reduce the 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;
- freshly squeezed natural juices;
- dairy product;
- tea and natural mineral water.
Vegetables, fruits and vegetables you can eat:
- zucchini;
- carrot;
- aubergine;
- cabbage;
- apples;
- pineapple;
- pears;
- Kiwi;
- pomelo;
- citrus fruits (lemons, oranges).
Bread and rusks should be rye. Lean meat (lean beef, chicken, turkey) and fish (hake, blue whiting, cod) are heat treated. Eggs are allowed, but in small quantities. Drinks (green tea, weak natural coffee, boiled water) must not contain sweeteners. You can drink tomato juice and low-fat kefir (1%). Olive oil is included in the diet.
Prohibited foods must be completely excluded from the menu. These include:
- fatty meats and fish;
- vegetable oils;
- salt and sugar;
- Fast food;
- flour products;
- smoked and boiled sausages;
- semi-finished and canned food;
- sweets and pastries;
- foods containing starch (vegetables, cereals);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruit:
- Cherry;
- cherries;
- Garnet;
- persimmon;
- mandarins;
- Mango;
- figs;
- passion fruit;
- grape.
Dried fruit:
- plums;
- Raisins;
- dried apricots;
- at your place.
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 french fries, sweet and salty popcorn from the diet. Semolina, barley and millet groats are not used to cook foods that promote fat burning.
Prohibited flour products:
- Pancakes;
- Ravioli;
- vareniki;
- spaghetti (noodles);
- Pancakes;
- pasta;
- wheat bread;
- muffin.
Sweets (sweets, biscuits, pastries, sandwiches, cakes, marshmallows, halva, preserves, jams) are strictly prohibited. Seasonings (spices, mayonnaise, ketchup) are not added to the dishes. All dairy products are prohibited (sour cream, cheese, fermented cooked milk, whole milk, cream).
Meat and sausages:
- Pig;
- mutton;
- dried ham;
- boiled pork;
- Salò;
- smoked sausages;
- smoked, boiled and cured raw sausages.
Dried, smoked and dried fish must be immediately removed from the diet. Poultry meat is consumed only in boiled form. Don't 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 natural mineral water.
Compotes of dried fruit, jelly are not included in the diet. It is also necessary to refrain from cherry, apple, pomegranate, grape and orange juices. Nectars are prepared from pineapple 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;
- 14 days.
The dietary regimen must be followed regardless of the type of technique.
14 day diet
The salt-free slimming system is designed for 2 weeks. During this period, there is a gradual release of fat cells and their burning. In the first 3 days, the body is cleansed. During this period, experts recommend drinking plenty of fluids: boiled water and green tea accelerate the elimination of residual toxins. Conventionally, the diet can be divided into 2 phases, each lasting 7 days. At the first stage, kefir is included in the menu. The dishes are steamed, frying and sautéing 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 cannot be substituted. During the period of weight loss, a restructuring occurs, during which the body gets used to the new diet, so experts consider this system the least effective. The menu may include traditional Japanese cuisine prepared with permitted ingredients. They cannot be integrated. For people who intend to lose weight according to Japanese women, nutritionists recommend choosing the "light" option.
Diet for 13 days
The principle of operation of this type is no different from the previous two. The weight of the portion does not exceed 200 g, the liquid is consumed when thirsty. Food intake - at the same time for 13 days. Compliance with all the rules of detox nutrition is mandatory. In less than 2 weeks, there is a complete cleansing of the intestines, The fat burning process occurs gradually, therefore, in the problem areas, the skin retains its elasticity. The energy consumed is replenished with protein foods.
Diet plan by day
The slimming dishes are fully adapted to European cuisine and do not contain exotic ingredients. The approximate menu is designed for 7 days, the eighth day is repeated. It is allowed to vary drinks: replace coffee with green tea, kefir - with tomato juice. The daily norm of products, if necessary, is 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;
- crackers or rye bread - 0, 5 kg;
- chicken eggs - 20 pieces;
- white cabbage - 2 pcs. ;
- zucchini 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 (in grains or powder) - 1 pack;
- green tea (large leaf) - 1 pack.
The rate of water consumption depends on the age and weight of the person.
The food set is sufficient for three meals a day. Non-carbonated mineral water can be replaced with boiled water. The minimum volume of liquid per day is 1. 5 liters.
Detailed plan of the daily menu (during the day):
- For 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 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 of boneless fillet), steamed or boiled.
- Breakfast: coffee without milk and sugar, a slice of rye bread. Lunch: Stewed cabbage with olive oil and steamed (boiled) fish fillets (100 g). Dinner: boiled beef pulp (100 g) and 250 ml of low-fat kefir.
- For breakfast: a cup of weak natural coffee and a rye crouton. For lunch - a vegetable stew based on eggplant or zucchini. For dinner - a salad of fresh white cabbage, dressed with oil. You can eat 2 eggs and 200 g of boiled lean beef (pulp).
- Breakfast: raw carrot puree, lemon juice. Lunch: boiled boneless fish fillet (200 g), 250 ml of tomato juice. Dinner - unlimited fruit.
- For breakfast: raw carrot puree, lemon juice. For lunch - boiled boneless fish fillet (200 g), a glass of tomato juice. For dinner - fruit in any quantity.
- Breakfast: unsweetened coffee or green tea. Lunch - 0. 50 boiled chicken (breast or thighs without skin), fresh vegetable salad (carrots and cabbage) with a drizzle of oil. Dinner - boiled chicken eggs (2 pieces), Fresh grated carrot salad with butter.
- For breakfast: unsweetened green tea. For lunch - stewed or boiled beef pulp. For dinner - any dish (excluding dinner for 3 nights).
The menu can be shown schematically. Experts recommend placing a sheet with a drawing in a conspicuous place.
The correct way out of the diet
Some kind of dietary nutrition must be adhered to 2-4 weeks after the diet. During weight loss, the body gets used to small portions and low-calorie foods. Avoiding diet is necessary to maintain a normal weight and optimal digestive function. It is recommended to gradually return to the usual diet: foods rich in carbohydrates are added a little every day. The duration of the issue is at least 14 days.
Meals should be split, portion weight should not be increased. The diet should be dominated by foods containing a small amount of calories and replenishing the energy stored in the weight loss process. 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 micro doses. The drink should be abundant, consume no more than 2 liters per day.
During the period of exit from the diet, it is allowed to eat cereals for breakfast. Oatmeal, buckwheat and rice groats are boiled in water. Fruits and vegetables are eaten raw in any quantity. It is better to give preference to sweet and sour apple varieties. Between the main meals, snacks are introduced: a glass of kefir or rice cakes. Rye bread is replaced with wholemeal or yeast-free bread.
Pasta and sweets, baked goods and snacks are not included in the diet.
Cost of the diet
Products approved for use during weight loss are in the middle price category.
Advantages and disadvantages
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 effectiveness is due to the rapid fat burning process, the result appears after 7 days. The products are available to everyone and can be purchased at any point of sale. There is no need to calculate calories in advance, the menu is clearly written. Food is taken 3 times a day, the diet is plentiful, so the feeling of hunger rarely occurs. Cleansing the body helps normalize metabolic processes. Due to the high protein content in food, the muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- deficiency of vitamins and minerals;
- lack of a rich breakfast;
- the need to comply with the rules for exiting the diet;
- 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. A decrease in natural defense reactions, the deterioration of the condition of the nails and hair occurs against the background of a lack of vitamins in the body. The correct way out of the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and harm
The diet is only suitable for healthy people. Before losing weight, it is necessary to undergo an examination and consult a nutritionist. Contraindications include:
- pregnancy at any time;
- breastfeeding;
- stomach and duodenal ulcers;
- erosive damage to the digestive system;
- pathology of the kidneys and liver, including failure;
- anemia;
- gallbladder disease;
- diseases of infectious etiology;
- pathology of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- blood pressure spikes;
- exacerbation of chronic diseases;
- gout.
The diet is not suitable for the elderly and adolescents. Failure to comply with the general rules of the technique increases the risk of side effects. In the first few days, nausea and stool disturbances (constipation or diarrhea) may appear. Digestive upset is accompanied by excessive flatulence or colic. Bad breath, heartburn and belching appear. Headache occurs against the background of a 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. Nutritional deficiencies lead to joint pain.
Diet recipes
Diet meals are added to the menu upon exit. You can diversify your diet with salads, first and second courses. Low-sugar homemade desserts improve brain function and can be eaten after 14-15 days.
The "Hope" diet salad includes the following ingredients:
- potatoes - (2 pieces);
- milk sausages - (2 pieces);
- chicken breast - (250 g);
- pickled cucumber - (1 pc. );
- greens;
- salt;
- olive oil - (1 tbsp. )
Cut the boiled potatoes, boiled chicken and sausages into cubes. Put the mass in a deep bowl and season with salt. Add the cucumber cut into strips and finely chopped greens there.
Dress the salad with olive oil (first pressing).
Coleslaw:
- Peking cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- hot pepper - (1 pc. );
- hard cheese - (150 g);
- salt;
- olives (1/2 can);
- olive oil.
Cut the Chinese cabbage leaves into small pieces with your hands. Cucumbers and tomatoes are cut into large pieces. Chop the chili pepper (half a vegetable) in a blender. Mix all the ingredients, add salt and season with the oil. Garnish the salad with grated cheese and olives.
First courses are eaten at lunchtime. For easier digestibility, soups are prepared pureed. Spinach and celery soup:
- lemon - (1 pc. );
- tomatoes - (2 pieces);
- spinach - (200 g);
- celery - (stalk, 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 brown it in oil. Bring the broth to a boil in a separate saucepan, add the chopped spinach and simmer for 5-7 minutes. Remove the skin from the tomatoes and blend in a blender. Add the tomato paste to the spinach. Salt the broth, add the fry. Cook for 15-20 minutes. Add some lemon juice and chopped herbs to the finished soup.
Velvety Mushroom:
- champignons - (8 pieces);
- potatoes - (2 pieces);
- 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 boiled vegetables into cubes and chop them in a blender. Bring the broth to the boil. Fry the flour until golden brown, add to the broth, add the vegetable puree there. Cook the soup over low heat until it thickens, then season with salt, add cream and garnish with herbs. The first course is served with rye croutons.
Beef stew with vegetables:
- beef - (500 g);
- olive oil - (3 tbsp. l. );
- potatoes - (200 g);
- carrots - (1 pc. );
- bell pepper - (1 pc. );
- onions - (1 pc. ).
Spread the onion, pepper and grated carrots in half rings in the olive oil. Boil the meat until half cooked, cool and cut into small bars. Put the meat on the fried vegetables, salt. Place the potatoes cut into strips on top. It goes up again. Pour the meat broth into the vegetables. Cook the dish over low heat for 25-30 minutes.
Indian manti is a dietary dish, the preparation of which takes place in 2 stages. Ingredients for the dough:
- flour - (1, 5 cups);
- hot water - (1 glass);
- salt.
Dissolve the salt in warm water. Pour the flour on the work surface, make a depression. Pour the salted water in portions, gradually kneading the elastic dough. Cover it with a towel and let it sit for 15-20 minutes.
While the dough "fits, " you need to prepare the topping. Required components:
- champignons - (6-8 pieces);
- carrots - (1 pc. );
- green onions - (4-5 feathers);
- zucchini - (400 g);
- olive oil - (2 tbsp. l. );
- tomato paste - (2 tbsp. l. );
- chicken fillet - (400 g).
Cut the mushrooms, courgettes and carrots into small cubes. Boil the chicken fillet and cut it into strips. Fry the onions in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat. Pour 150-200 ml of water into the frying and simmer the vegetables 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 pasta are placed on a plate, seasoned with vegetable sauce and sprinkled with aromatic herbs.
Results and reviews
In 2 weeks, you can lose weight by 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 adolescence, tried many diets - they didn't help. I went to a nutritionist, had a medical examination, ate separately, constantly calculated calories, organized fasting days, and in 5 months I managed 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 give it a try.
The medical examination revealed no contraindications. The nutritionist gave detailed dietary recommendations. The system does not require large investments in materials. On the advice of the doctor, she painted the menu in detail, attached the sheet to the refrigerator. In the first 3 days I almost fell: the portions seemed small, the feeling of hunger was constantly present. Day 4 was easier, I tried chewing my food longer and drinking more fluids.
The second phase of weight loss flew by quickly. I cooked in the machine: I remembered the ingredients of the dishes and their weight. Food began to look satisfying, hunger practically disappeared. There were no side effects, except for a short-term headache on day 3. The dietician explained that this is due to a lack of sugar. I left the diet for 20 days. I liked food on the way out, so I completely abandoned sweet, fatty, salty and smoked foods. I am satisfied with the result: in 2 weeks I lost 10. 5 kg. In six months I will be using this weight loss system again.
Second review, female, 28
I got to know the technique 2 years ago. At the time she weighed 107 kg, an increase of 164, the figure is critical. There were health problems and I was not happy with the appearance. His friends could not recommend 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 shopping list was frightening at first, but the nutritionist reassured and explained the diet in detail.
For 7 days it took 5 kg. The dishes on the menu are plentiful, I ate a portion. At first, there was a slight dizziness and a slight upset of the intestines. The side effects went away on their own. She got the food at the same time. The second phase of weight loss was easy - lightness appeared, appearance and general well-being improved. Thanks to the diet, I quit smoking and completely gave up alcohol. 13 kg went during the release period. For 1, 5 years I ate properly, swam and jogged, my previous weight has not returned.