Losing weight in a short period will prove to be true if you favor the Japanese diet. The basis of its diet is fish and seafood, grains and vegetables. But animal products, sugar and fats are totally excluded. Meals for this diet can be found in traditional Japanese cuisine.
When following the Japanese diet, you should eat small portions and focus on simple meals. Eating a diet rich in nutrients will not only help you lose weight, but also improve your health.
What is the Japanese diet?
The Japanese diet is based precisely on the traditional cuisine of this country. The basic principle of nutrition is a minimum of animal products, small portions and cooking without sauces and seasonings. The emphasis is on the natural taste of the ingredients in the dishes. Modern Japanese cuisine is fundamentally different: many dishes have been borrowed from Chinese and Oriental cuisines.
Besides the allowed and prohibited foods, there are other aspects of the Japanese diet. Following them or not is only your choice. In a Japanese diet, it is advisable to spend a lot of time eating. Put down your phone, turn off the television and dine in peace. Do not fill your mouth, take small pieces and chew food well. You can also completely immerse yourself in the Japanese vibe and turn the forks into sticks. It will help you fill even a small meal.
Small portions are a critical factor in losing weight. After all, this is exactly how the calorie content of the diet is reduced. This helps in the loss of extra pounds. And the absence of sugar and unhealthy fats further accelerates this process.
Health Benefits of the Japanese Diet
Besides weight loss, the Japanese diet has many health benefits. The Japanese diet contains healthy fats, fiber, calcium, magnesium, iron, as well as vitamins A, C and E. The omega 3 essential fatty acids in the Japanese diet are obtained from sea fish. It hasa positive effect on the functioning of the brain, eyes and heart. And seaweed and green tea, which are antioxidants, help prevent the destruction of body cells.
The high amount of fiber in seaweed, soybeans and vegetables helps the digestive tract to function. Fiber aids digestion and also promotes the production of beneficial bacteria in the stomach. This is why the Japanese diet can help you deal with bloating and other annoying issues. Plus, fiber has been shown to reduce appetite and hunger. And that's what you need in a diet.
One of the staple foods of the Japanese diet is soup. Studies have shown that there is a link between BMI and how often soups appear for your breakfast. And it really is. Participants who ate soups frequently were slimmer and measured BMI and height.
The Japanese diet can also help with some chronic illnesses. It is particularly effective for type 2 diabetes and cardiovascular disease. And the reason for this conclusion was the products of the Japanese diet: again seaweed and green tea, fatty sea fish and vegetables. The diet also completely eliminates sugar, which diabetics need.
Japanese diet plan
Rice and fish are the staple foods of the Japanese diet. Of course, these are not the only foods allowed in the diet. Other foods suitable for the Japanese diet:
- Noodles.Ideally, it should be rice or egg noodles. But it is not advisable to add ordinary pasta to the diet during a diet.
- Fish and seafood.All types are allowed, even the most fatty fish. And you have to cook it without oil. You can diversify your diet not only with baked or fried fish, but also raw. Sushi and sashimi are allowed in the Japanese diet.
- Tofu soy cheese.Since the diet does not contain animal products, tofu is a great source of plant protein.
- Seaweed.There are a minimum of calories in seaweed, but a lot of nutrients.
- Ripe fruit.Apples, kiwi, pineapple, and mango are good choices for your diet. But it is better to eliminate the high calorie bananas. Do not forget about dried fruits: they will be a perfect substitute for sweets in the Japanese diet.
- Fresh vegetables.It is worth giving preference to fresh vegetables rather than frozen ones. You can make a fish side dish with broccoli, green beans or cauliflower.
- Seaweed or kelp.The Japanese diet will not do without seaweed. It only has 50 calories per 100 grams and a lot of nutrients and trace elements.
- Tempura dough.In some ways, it looks like regular fish breadcrumbs, but without the eggs. The Japanese make tempura from wheat flour and water.
- Green and black tea.These two drinks can be consumed without restriction on the Japanese diet. But the sugar should be replaced with a calorie-free sweetener so as not to harm the figure.
Foods prohibited in the Japanese diet
The traditional Japanese diet prohibits the following foods:
- Meat and poultry.Beef, pork, chicken, turkey and duck are prohibited.
- Dairy products.Milk, cheese, yogurt, ice cream and other milk-based products should be completely eliminated.
- Eggs.They are prohibited in any form.
- Saturated and trans fats.You cannot use sunflower oil and margarine for cooking. Oily sauces like mayonnaise also fall into this category.
- Bakery.Flour products are not allowed in the Japanese diet in any form.
- Sugar.In the Japanese diet, not only sugar is prohibited, but all sweets. This even includes muesli and packaged juices.
Menu for the Japanese diet for 7 and 14 days
There is no fixed menu in the Japanese diet. You can combine the permitted foods as you wish. But many find it hard to imagine anything other than fish and rice in the Japanese diet. If you want to lose weight fast, then the Japanese 7 Day Diet is for you. On this strict version, breakfast is almost completely excluded. But even here you can divide your daily diet into several meals. But on the Japanese diet for 14, the diet is slightly different, but you will also lose weight more slowly.
Rapid weight loss in 7 days
- Black coffee without sugar, milk and fruit salad;
- Seaweed salad and 100 g of tuna;
- Fish or seafood with rice - portion up to 250 g;
- Tea or coffee without sugar;
- Fresh vegetable salad with shrimps and soy sauce;
- Fried tofu and a serving of rice;
- Freshly squeezed juice and some dates;
- Zucchini and tofu casserole;
- Baked fish and carrot salad;
- Tea or coffee without sugar and without milk;
- miso soup with seafood;
- Buckwheat noodles (sobo) and tuna;
- Rice with vegetables;
- Vegetable salad with soy sauce;
- Soy meat and green beans;
- Vegetable smoothies;
- Rice noodles and grilled fish;
- Sushi with salmon and cucumber;
- A large cup of fruit salad;
- noodle soup with fish;
- Tofu with soy sauce and broccoli;
Japanese diet for 14 days
The 14-day Japanese diet differs from the 7-day diet only in breakfast. Ideas for lunch and dinner can be taken from the 7 Day Diet Menu. If you go for the two week diet, your breakfasts should be much more satisfying. It could be :
- Tofu with whole grain chips;
- A large cup of fruit salad with dried fruits and nuts;
- Japanese breaded tofu or seafood - tempura.
Getting out of the Japanese diet
In order not to regain the pounds lost on the Japanese diet, you need to cope with it properly. If you revert to unhealthy eating at the end of the 7 Day Diet, your efforts will be in vain. The Japanese diet is quite strict, so you should gradually return to your usual diet.
First, add more animal protein. In the first three days after the end of the diet, it is advisable to include milk, eggs and meat in the diet. It is best to prepare breakfast with these products, as you will have time to burn off the calories you eat during the day.
Second, add the fat gradually. You can start frying in vegetable oil 3-4 days after the diet. However, don't overdo it - it's not that good for your health.
Third, go for good nutrition. Only the PP will help you maintain the result and not gain pounds. It is not necessary to always follow the principles of the PP. Sometimes you can and do treat yourself to something delicious.
The Japanese diet is a great way to lose weight fast. And if you are hungry, you can eat any of the permitted foods. That's why she fell in love with weight loss.