Japanese women, or the Japanese diet, was developed by clinical nutritionists YaELO (Yaeks). The principle of this technique is based on the use of low-calorie foods for 7-14 days. Before starting a strict diet, experts recommend preparing mentally - the weight loss system requires strict adherence to all rules of the method. This system of overweight loss is characterized by a long way out: it lasts for 4 weeks. Despite its high effectiveness, diet can be harmful to the body, especially if there are contraindications.
Principles of weight loss
Japanese food is planned for 7, 14 or 13 days. Proper weight loss is done through the consumption of foods that contain large amounts of protein. Foods high in carbohydrates and fats are not included in the diet. This technique is considered "salt -free". The early stages of weight loss are accompanied by the normalization of metabolic processes in the body, the elimination of toxins. The fat burning process starts on day 2-3.
It is impossible to deviate from the regime - the diet is strictly prescribed. Due to the lack of carbohydrates in the dishes, the duration of the diet should not exceed 14 days. The appearance of side effects requires immediate cessation of dietary therapy and is a reason to contact a medical institution. The use of vitamins and minerals during weight loss is encouraged, the complex is selected individually. Getting out of the diet can take up to a month.
Dietary rules
Dishes made from permitted foods can fill you up quickly. This is due to the presence of the composition of the main "building" component - protein. Carbohydrates and fats enter the body in small amounts. Fiber is found in fresh vegetables and fruits, and its use is unlimited. Soluble dietary fiber contributes to the normal functioning of the digestive system. Antioxidants involved in metabolism are found in green tea and natural coffee.
Specially selected menus for each day provide the body with the necessary nutrients.
The drinking regimen must be carefully observed: at least 1. 5 liters of fluid must be drunk daily. The presence of salt, sugar and hot spices in the dish is unacceptable. The number of meals is limited: no more than 3 times a day. You must not eat snacks.
Experts recommend to give sweets and snacks in advance - this will help prevent damage. It is recommended to reduce the portion.
Allowed and Prohibited Products
The list of products allowed for use is very limited. For 14 days, the daily menu can include:
- meat and poultry products;
- a fish;
- roti;
- vegetables;
- fruits;
- natural fresh juices;
- dairy product;
- tea and mineral water.
Vegetables, fruits and vegetables you can eat:
- zucchini;
- carrot;
- brinjal;
- cabbage;
- Apple;
- pineapple;
- pear;
- kiwi;
- pomelo;
- citrus fruits (lemon, orange).
Bread and ribs must be rye. Lean meats (lean beef, chicken, turkey) and fish (hake, blue lime, cod) are heat treated. Eggs are allowed, but in small amounts. Drinks (green tea, natural weak coffee, boiled water) should 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. This includes:
- fatty meats and fish;
- vegetable oil;
- salt and sugar;
- snacks;
- flour products;
- smoked and boiled sausages;
- semi -finished products and canned foods;
- sweets and pastries;
- starchy foods (vegetables, grains);
- alcohol and tobacco products;
- sauce, marinade.
Vegetables and fruits:
- Cherry;
- cherry;
- Garnet;
- persimmon;
- tangerine;
- mango;
- figs;
- passion fruit;
- wine.
Dried fruit:
- prun;
- raisins;
- dried apricots;
- dates.
Japanese people rarely eat dairy products, because they are often intolerant to lactose, so they are not included in the diet.
You need to exclude potato chips, sweet and salty popcorn from the diet. Semolina, barley and groat millet are not used to cook foods that encourage fat burning.
Prohibited flour products:
- pancakes;
- dumplings;
- vareniki;
- spaghetti (mi);
- pancakes;
- pasta;
- Wheat bread;
- muffins.
Sweets (sweets, cakes, pastries, breads, cakes, marshmallows, halva, desserts, jams) are strictly prohibited. Seasonings (spices, mayonnaise, ketchup) are not added to the dish. Any dairy products (sour cream, cheese, baked milk, full -fat milk, cream) are prohibited.
Meat and sausages:
- pork;
- goat meat;
- ham;
- boiled pork;
- Salo;
- smoked sausage;
- uncooked, boiled, dried sausages.
Dried, smoked and dried fish must be immediately removed from the diet. Chicken meat is eaten only in boiled form. Do not use chocolate, ghee and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. High carbonate sweet drinks (lemonade, kvass) are replaced with stationary mineral water.
Dried fruit compote, jelly is not included in the drinking diet. Also need to refrain from the juice of cherries, apples, pomegranates, grapes and oranges. Nectar is prepared from pineapples and tomatoes, it is drunk in small amounts.
Types of Japanese diet
There are 3 types of Japanese diet. They differ in the number of days:
- 7 days;
- 13 days;
- 14 days.
A diet 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 removal of waste toxins. Conventionally, the diet can be divided into 2 stages, each lasting for 7 days. In the first stage, kefir is included in the menu. Steamed, fried and sauteed dishes are ignored.
Diet for 7 days
The most gentle technique is designed for a week. During this period, you can lose weight no more than 3-4 kilograms. Strict menu, limited products and irreplaceable. During the period of weight loss, restructuring occurs, during which the body becomes accustomed to the new diet, therefore, experts consider this system the least effective. The menu may include traditional Japanese cuisine prepared with permitted ingredients. They cannot be added. For people who plan 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 one. The weight of the dish does not exceed 200 g, the liquid is consumed when thirsty. Food intake - at the same time for 13 days. Adherence to all detox dietary rules is mandatory. In less than 2 weeks, there is a thorough cleansing of the intestines, The process of fat burning occurs gradually, therefore, in the problem areas, the skin retains its elasticity. The expended energy supply is replenished with protein foods.
Diet scheme by day
The slimming dish is fully adapted to European cuisine and does not contain exotic ingredients. The budget menu is designed for 7 days, on the 8th day repeated. Allowed to vary the drink: replace coffee with green tea, kefir - with tomato juice. The daily norm of the product, if necessary, is divided into 2 parts depending on the number of days (with 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 seeds. ;
- white cabbage - 2 seeds. ;
- zucchini and / or eggplant - 1 kg;
- carrots - 2. 5-3 kg;
- fruits (without sugar) - 1 kg;
- lemon (large) - 2 seeds. ;
- 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 leaves) - 1 pack.
The rate of water consumption depends on a person's age and weight.
A set of meals is enough 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 daily menu plan (by day):
- For breakfast (8. 00) - a weak cup of natural coffee. Cream, sugar, condensed milk should not be added. For lunch (13. 00) - finely chopped cabbage boiled in its own juice with the addition of a little olive oil, 2 boiled eggs and 250 ml of tomato juice. For dinner (18. 00) - fish (200 g without bones), steamed or boiled.
- Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - boiled cabbage with olive oil and stuffed steamed (boiled) fish (100 g). Dinner - boiled beef porridge (100 g) and 250 ml of low -fat kefir.
- For breakfast - a cup of weak natural coffee and rye croutons. For lunch - a vegetable stew made from eggplant or zucchini. For dinner - fresh white cabbage salad, seasoned with oil. You can eat 2 eggs and 200 g of boiled beef (pulp).
- Breakfast - raw mashed carrots, lemon juice. Lunch - boiled boneless fish fillets (200 g), 250 ml of tomato juice. Dinner - unlimited fruit.
- For breakfast - raw mashed carrots, lemon juice. For lunch - boiled boneless fish fillets (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 thigh without skin), fresh vegetable salad (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 seeds. ), Salad of fresh grated carrots with butter.
- For breakfast - green tea without sugar. For lunch - boiled or stewed meat porridge. For dinner - any meal (excluding dinner for 3 nights).
The menu can be shown schematically. Experts recommend placing the sheet with the picture in a clear place.
The right way out of the diet
A certain type of diet must be followed 2-4 weeks after the diet. During weight loss, the body gets used to small and low -calorie foods. Avoiding diet is necessary to maintain a normal weight and optimal digestive tract function. It is recommended to return to a normal diet gradually: foods rich in carbohydrates are added a little each day. Release period of at least 14 days.
Food should be fractional, portion weight should not be increased. The diet should be dominated by foods that contain small amounts of calories and replenish the energy stored in the process of losing weight. It is not recommended to reduce the amount of protein foods eaten (chicken eggs, poultry and fish). In the menu, fats and carbohydrates are introduced gradually. Salt and sugar can be added in micro doses. Drink a lot, drink no more than 2 liters a day.
While out of the diet, allowed to eat cereals for breakfast. Oatmeal, buckwheat and rice grains are boiled in water. Vegetables and fruits are eaten raw in any quantity. It is better to choose sweet and sour types of apples. Snacks are introduced between main meals: a glass of kefir or a rice cake. Rye bread is replaced with whole wheat bread or unleavened bread.
Pasta and sweets, baked goods and snacks are not included in the meal.
Kos diet
Products approved for use during weight loss are in the medium price category.
Advantages and disadvantages
Japanese techniques for weight loss have a number of advantages and disadvantages. The benefits include:
- efficiency;
- availability;
- cleansing at the same time as losing weight;
- detailed menu;
- Three meals a day;
- increased muscle tone.
Its effectiveness is due to the rapid fat burning process, the results appear after 7 days. This product is available to everyone and can be purchased at any store. No need to make advance calculations of calories, the menu is clearly written. Food is taken 3 times a day, the diet is delicious, so hunger is rare. Cleansing the body helps normalize metabolic processes. Due to the high protein content in food, muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- vitamin and mineral deficiencies;
- lack of a good breakfast;
- the need to adhere to rules to get out of the diet;
- short -term weight loss;
- contraindications.
An unbalanced diet and not adhering to the ratio of fat, protein and carbohydrates increase the risk of side effects. Decreased natural defense reactions, deterioration of the condition of nails and hair occur against the background of vitamin deficiency 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 dangers
The diet is only suitable for healthy people. Before losing weight, you must undergo an examination and consult a nutritionist. Contraindications include:
- pregnancy at any time;
- breastfeeding;
- stomach and duodenal ulcers;
- erosive damage to the digestive system;
- kidney and liver pathology, including failure;
- anemia;
- gallbladder disease;
- infectious etiological diseases;
- pathology of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- increased blood pressure;
- exacerbation of chronic diseases;
- gout.
The diet is not suitable for parents and adolescents. Any non -compliance with the general rules of technique increases the risk of side effects. In the early days, nausea and stool disorders (constipation or diarrhea) may appear. Digestive disorders are accompanied by bloating or excessive colic. Bad breath, heartburn and belching appear. Headaches occur against the background of complete sugar rejection.
Neurosis and sleep disorders develop for the same reason. Due to lack of fat, a bitter taste appears in the mouth. Its appearance can deteriorate: the skin becomes pale and dry. Lack of nutrients causes joint pain.
Diet recipes
Diet foods are added to the menu upon exit. You can diversify your diet with salads, first and second courses. Homemade desserts with low sugar content improve brain function and can be eaten after 14-15 days.
The "Hope" diet salad includes the following ingredients:
- potatoes - (2 seeds. );
- milk sausage - (2 seeds. );
- chicken breast - (250 g);
- pickled cucumbers - (1 pc. );
- green;
- salt;
- olive oil - (1 tbsp).
Cut boiled potatoes, boiled chicken and sausage into cubes. Put the mass into a deep bowl and season with salt. Put the cucumber cut into slices and finely chopped vegetables there.
Season the salad with olive oil (pressing first).
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.
Tear the Chinese cabbage leaves into small pieces with your hands. Cucumbers and tomatoes cut into large pieces. Cut the chilli (half a vegetable) in a blender. Mix all ingredients, salt and season with oil. Garnish the salad with grated cheese and olives on top.
The first course is eaten at lunch time. For easier digestion, the soup is prepared pure. Spinach and celery soup:
- lemon - (1 pc. );
- tomato - (2 seeds. );
- spinach - (200 g);
- celery - (stem, 2 seeds. );
- green;
- vegetable soup - (1. 5 l);
- salt;
- olive oil - (1 tbsp. l. ).
Pour the olive oil into a preheated pan. Chop the celery stalks and sauté with oil. In a separate pot, boil the broth, place the chopped spinach in it and simmer for 5-7 minutes. Remove the skin from the tomatoes and grind in a blender. Add the tomato paste to the spinach. Salt the broth, add the fries. Cook for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.
Mushroom cream soup:
- mushrooms - (8 pcs. );
- potatoes - (2 seeds. );
- zucchini - (300 g);
- carrots - (1 pc. );
- garlic - (1 pc. );
- weak meat broth - (1 l);
- flour - (1 tbsp. l. );
- olive oil - (2 tbsp. );
- cream - (1 tbsp. l. ).
Cut boiled vegetables into small cubes and chop in a blender. Bring the broth to a boil. Saute the flour until golden brown, add the gravy, add the vegetable puree there. Boil the soup over low heat until thick, then salt, add cream and garnish with ingredients. The first course is served with rye croutons.
Boil beef with vegetables:
- beef - (500 g);
- olive oil - (3 tbsp. );
- potatoes - (200 g);
- carrots - (1 pc. );
- bell pepper - - (1 pc. );
- garlic - (1 pc. ).
Spread onion, turkey and grated carrots in half rings in olive oil. Boil the beef until half cooked, cool and cut into small bars. Put the meat on the fried vegetables, salt. Put the potatoes cut into slices on top. Salt again. Pour the meat broth into the vegetables. Cook the dish over low heat for 25-30 minutes.
Indian manti is a food dish, its preparation is done in 2 stages. Ingredients for the dough:
- flour - (1. 5 cups);
- warm water - (1 glass);
- salt.
Dissolve salt in warm water. Pour the flour onto the work surface, make a depression in it. Pour in salted water little by little, gently kneading the elastic dough. Cover with a towel and leave for 15-20 minutes.
Even if the dough "fits", you need to prepare the wrapper. Required components:
- mushrooms - (6-8 pcs. );
- carrots - (1 pc. );
- green onions - (4-5 feathers);
- zucchini - (400 g);
- olive oil - (2 tbsp. );
- tomato paste - (2 tbsp. );
- chicken fillet - (400 g).
Cut mushrooms, zucchini and carrots into small cubes. Boil the chicken fillets and cut into slices. Fry the onions in oil and tomato paste, gradually adding the carrots, zucchini, mushrooms and meat into it. Pour 150-200 ml of water into the frying pan and simmer the vegetables until tender.
Roll the dough into thin strips and layer 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 "pole" of the dough is placed on a plate, poured with vegetable sauce and sprinkled with ingredients.
Results and reviews
In 2 weeks, you can lose weight by 8-9 kg. A large number of women and men who have lost weight using this technique speak positively about it.
First review, woman, 36 years old
I started recovering in my teens, I tried a lot of diets - they didn’t help. I went to a nutritionist, underwent a medical examination, ate separately, always counted calories, arranged a fasting day, and in 5 months was able to lose weight only 2 kilograms. The Japanese fat burning system was told by a friend, I didn’t manage to lose 7 kg in 2 weeks. I decided to give it a try.
Medical examination showed no contraindications. Nutritionists give detailed recommendations on diet. This system does not require large material investments. On the doctor’s advice, he drew the menu in detail, sticking the sheets to the refrigerator. In the first 3 days I almost had a problem: the parts looked small, the feeling of hunger was always there. On the 4th easier day, I tried to chew food longer and drink more fluids.
The second stage is losing weight quickly. I was cooking on the machine: I remembered the ingredients of the plate and its weight. The food began to look satisfying, the hunger almost disappeared. There were no side effects, except for a short-term headache on the 3rd day. Dietitians explain that this is due to a lack of sugar. I left the diet for 20 days. I love food at the exit, so I leave out sweet, fatty, salty and smoky 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 learned about the technique 2 years ago. At the time it weighed 107 kg, with an increase of 164, the figure was very critical. There were health problems, and I was not happy with his appearance. Her friends could not advise an effective diet, so she decided to consult a specialist. Doctors recommend trying to lose weight using the Japanese weight loss system. The long grocery list was scary at first, but the nutritionist was confident and explained his diet in detail.
For 7 days he took 5 kg. Dishes from the menu are delicious, I ate one portion. At first, there was a slight dizziness and a slight bowel disturbance. The side effects disappear on their own. He took food at the same time. The second stage of weight loss is simple: there is lightness, appearance and general well -being improve. Thanks to my diet, I quit smoking and completely stopped drinking alcohol. 13 kg down during the discharge period. For 1. 5 years I ate properly, I swam and jogged, my previous weight did not go down.