The Japanese woman, or Japanese diet, was developed by nutritionists at the YaELO (Yaeks) clinic. 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 mental preparation - the weight loss system requires strict adherence to all rules of the method. This excess weight removal system is characterized by a long output: it lasts 4 weeks. Despite its high effectiveness, diet can harm the body, especially if there are contraindications.
The principle of weight loss
The Japanese diet is created for 7, 14 or 13 days. Accurate weight loss is accomplished through the use of foods that contain a large amount of 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 associated with the normalization of metabolic processes in the body, the elimination of toxins. The fat burning process starts in 2-3 days.
It is impossible to deviate from the regime - the diet is strictly prescribed. 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 to contact a medical institution. Encouraged use of vitamins and minerals during weight loss, the complex is selected individually. Leaving the diet can take up to a month.
Rules of nutrition
Dishes made from permitted foods can satiate you quickly. This is due to the presence in their composition of the main "builder" ingredient - 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.
Drinking regimen should be observed carefully: at least 1. 5 liters of juice should be drunk per day. The presence of salt, sugar and hot spices in the dishes is unacceptable. The number of meals is limited: no more than 3 times a day. You can not eat food.
Experts recommend giving up sweets and junk foods in advance - this will help to avoid spoilage. 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 may include:
- meat and poultry products;
- a fish;
- bread;
- vegetables;
- fruit;
- freshly squeezed natural juices;
- dairy products;
- tea and mineral water still.
Vegetables, fruits and vegetables you can eat:
- zucchini;
- carrots;
- eggplant;
- cabbage;
- apples;
- pineapple;
- pear;
- kiwi;
- pomelo;
- citrus (lemon, orange).
Bread and rusks should be rye. Lean meat (lean beef, chicken, turkey) and fish (hake, eggplant, cod) are heat treated. Eggs are allowed, but in small quantities. Drinks (green tea, weak natural coffee, boiled water) should not contain sweeteners. You can drink low-fat tomato juice and kefir (1%). Olive oil is included in the diet.
Prohibited foods should be completely excluded from the menu. This includes:
- fatty meats and fish;
- vegetable oils;
- salt and sugar;
- Fast food;
- flour products;
- smoked and boiled sausages;
- semi-finished products and canned foods;
- cakes and pastries;
- foods containing starch (vegetables, cereals);
- alcohol and tobacco products;
- sausages, marinades.
Vegetables and fruits:
- Cherry;
- Cherry;
- Grenades;
- persimmon;
- mandarin;
- mango;
- fiq;
- the fruit of passion;
- grapes.
Dry fruit:
- dried plums;
- raisins;
- dried apricots;
- datat.
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. Oatmeal, barley and corn are not used for cooking foods that promote fat burning.
Prohibited flour products:
- petulla;
- petulla;
- vareniki;
- spaghetti (noodles);
- petulla;
- pasta;
- wheat bread;
- muffin
Sweets (sweets, biscuits, sweets, rolls, sweets, marshmallows, halva, canned food, jam) are strictly forbidden. Spices (spices, mayonnaise, ketchup) are not added to dishes. Any dairy product (sour cream, cheese, fermented baked milk, whole milk, cream) is prohibited.
Meat and sausages:
- pork;
- dele;
- bacon;
- boiled pork;
- Salo;
- smoked sausages;
- uncooked, boiled, dried smoked sausages.
Dried, smoked and dried fish should be removed from the diet immediately. Poultry meat is consumed only in boiled form. Do not use chocolate, butter and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. Highly carbonated sweet drinks (lemonade, kvass) are replaced with carbonated mineral water.
Dried fruit compotes, jellies are not included in the drinking diet. It is also necessary to refrain from the juices of cherries, apples, pomegranates, grapes and oranges. 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 vary in the number of days:
- 7 days;
- 13 days;
- 14 days.
Dietary regimen should be followed regardless of the type of technique.
Diet for 14 days
The salt-free dilution system is established 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 clearance of residual toxins. Conventionally, the diet can be divided into 2 phases, each lasting 7 days. In the first stage, kefir is included in the menu. Dishes are steamed, frying and frying is ignored.
Diet for 7 days
The gentlest technique is created in a week. During this period, you can lose no more than 3-4 pounds. The menu is strict, the products are strictly limited and can not be replaced. During the period of weight loss, a restructuring occurs, during which the body gets used to the new diet, therefore, experts consider this system less effective. The menu may include traditional Japanese cuisine prepared with permitted ingredients. They can not be met. For people planning to lose weight according to Japanese women, nutritionists recommend choosing the "easy" option.
Diet for 13 days
The principle of operation of this type is no different from the previous two. Serving weight does not exceed 200 g, the juice is consumed when there is thirst. Intake of food - at the same time for 13 days. Compliance with all detox nutrition rules is mandatory. In less than 2 weeks, there is a complete cleansing of the intestines, The process of fat burning occurs gradually, therefore, in problem areas, the skin retains its elasticity. The energy supply expended is replenished with protein foods.
Diet scheme during the day
Slimming dishes are fully adapted to European cuisine and do not contain exotic ingredients. The approximate menu is created for 7 days, on the 8th day it is repeated. Allowed change of drinks: replace coffee with green tea, kefir - with tomato juice. The daily rate of products, if necessary, is divided into 2 parts depending on the number of days (with a weekly weight loss).
Diet scheme (for 14 days):
- chicken fillet - 1 kg;
- fish fillets - 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 (sweetened) - 1 kg;
- lemons (large) - 2 pieces;
- kefir (low fat) - 1 l;
- olive oil - (cold pressed) - 0. 5 l;
- tomato juice (house) - 1 liter;
- natural coffee (beans or powder) - 1 pack;
- green tea (large leaves) - 1 packet.
The rate of water consumption depends on the age and weight of the person.
The food group is enough for three meals a day. Non-carbonated mineral water can be replaced with boiled water. The minimum volume of fluid per day is 1. 5 liters.
Detailed daily menu plan (by 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 boiled in its own juice with the addition of a small amount of olive oil, 2 boiled eggs and 250 ml of tomato juice. For dinner (18. 00) - fish (200 g boneless fillets), steamed or boiled.
- Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - cabbage boiled in olive oil and boiled fish fillets (boiled) (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 made from eggplant or zucchini. For dinner - a salad of fresh white cabbage, seasoned with oil. You can eat 2 eggs and 200 g of fat-free boiled beef (pulp).
- Breakfast - raw carrots, lemon juice. Lunch - boneless boiled fish fillet (200 g), 250 ml of tomato juice. Dinner - unlimited fruits.
- For breakfast - raw roasted carrots, lemon juice. For lunch - boneless boiled fish fillets (200 g), a glass of tomato juice. For dinner - fruit in any quantity.
- Breakfast - coffee or sugar-free green tea. Lunch - 0, 50 boiled chicken (skin or thighs without skin), salad with fresh vegetables (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 pcs. ), Salad with fresh grated carrots with butter.
- For breakfast - sugar-free green tea. For lunch - boiled or stewed 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 to get out of the diet
One type of diet food should be observed 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 normal weight and optimal functioning of the digestive tract. It is recommended to gradually return to the usual diet: carbohydrate-rich foods are added a little every day. Release time is at least 14 days.
The food should be partial, the weight of the portion should not increase. The diet should be dominated by foods that contain a small amount of calories and replenish the energy stored in the weight loss process. Reducing the amount of protein foods consumed (chicken eggs, poultry and fish) is not recommended. In the menu, fats and carbohydrates are introduced gradually. Salt and sugar can be added in micro doses. Drink should be abundant, consume no more than 2 liters per day.
During the period of leaving the diet, it is allowed to eat cereals for breakfast. Oatmeal, buckwheat and rice cereals are boiled in water. Vegetables and fruits are eaten raw in any quantity. It is best to give preference to sweet and sour apple varieties. Snacks are inserted between the main meals: a glass of kefir or rice cakes. Rye bread is replaced with cereals or unleavened bread.
Pasta and sweets, baked goods and small meals are not included in the diet.
The cost of the diet
Products approved for use during weight loss are in the middle price category.
Advantages and disadvantages
The Japanese technique for weight loss has a number of advantages and disadvantages. 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 fast fat burning process, the result appears after 7 days. The products are available to everyone and can be purchased at any store. No need to pre-calculate calories, the menu is clearly written. Food is taken 3 times a day, the diet is hearty, so the feeling of hunger occurs rarely. Cleansing the body helps normalize metabolic processes. Due to the high protein content in foods, muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- lack of vitamins and minerals;
- lack of a hearty breakfast;
- the need to follow 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 increases the risk of side effects. A decrease in natural defense reactions, deterioration of the condition of nails and hair occurs against the background of lack of vitamins in the body. The correct way to get out of the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and harms
The diet is only suitable for healthy people. Before losing weight, you should 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;
- diseases of infectious etiology;
- pathology of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- increased blood pressure;
- exacerbation of chronic diseases;
- gout
The diet is not suitable for the elderly and adolescents. Any non-compliance with the general rules of the technique increases the risk of side effects. In the first few days, nausea and bowel movements (constipation or diarrhea) may occur. Digestive disorder is associated with excessive bloating or abdominal pain. Bad breath, heartburn and belching appear. Headaches occur 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. The appearance can be aggravated: the skin becomes pale and dry. Nutritional deficiencies lead to joint pain.
Diet recipe
Dietary foods are added to the menu upon exit. You can diversify your diet with salads, first and second courses. Homemade cakes with a low sugar content improve brain function and can be consumed after 14-15 days.
Diet salad "Hope" includes the following ingredients:
- potatoes - (2 pieces);
- milk sausages - (2 pcs. );
- chicken breast - (250 g);
- pickled cucumber - (1 pc. );
- vegetables;
- salt;
- olive oil - (1 tablespoon).
Cut boiled potatoes, boiled chicken and sausages into cubes. Place the mixture in a deep bowl and sprinkle with salt. Add sliced cucumber and finely chopped greens there.
Season the salad with olive oil (first press).
Cabbage salad:
- Beijing cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- chili peppers - (1 piece);
- hard cheese - (150 g);
- salt;
- olives (1/2 can);
- olive oil.
Cut Chinese cabbage leaves into small pieces with your hands. Cucumbers and tomatoes are cut into large pieces. Cut the chili (half a vegetable) in a blender. Mix all the ingredients, salt and sprinkle with oil. Garnish the salad with grated cheese and olives on top.
The first courses are consumed at lunch time. For easier solubility, soups are prepared into puree. Spinach and celery soup:
- lemon - (1 piece);
- tomatoes - (2 pieces);
- spinach - (200 g);
- celery - (stem, 2 pcs. );
- vegetables;
- vegetable soup - (1. 5 l);
- salt;
- olive oil - (1 tablespoon. l. ).
Pour olive oil into a preheated pan. Finely chop the celery stalk and fry in oil. In a separate pan, let the soup simmer, place the chopped spinach in it and simmer for 5-7 minutes. Peel a squash, grate it and squeeze the juice. Add tomato paste to spinach. Salt broth, add frying to it. Cook for 15-20 minutes. Add a little lemon juice and chopped herbs to the finished soup.
Cream mushroom soup:
- samples - (8 pcs. );
- potatoes - (2 pieces);
- zucchini - (300 g);
- carrots - (1 piece);
- onion - (1 piece);
- weak meat broth - (1 l);
- flour - (1 tbsp. l. );
- olive oil - (2 tbsp. l. );
- cream - (1 tbsp. l. ).
Cut the boiled vegetables into small cubes and chop them in a blender. Let the soup simmer. Fry the flour until golden brown, add to the soup, add the vegetable puree there. Boil the soup on low heat until thickened, then salt, add cream and garnish with herbs. The first course is served with rye croutons.
Boiling beef with vegetables:
- beef - (500 g);
- olive oil - (3 tablespoons. l. );
- potatoes - (200 g);
- carrots - (1 piece);
- bell pepper - (1 piece);
- onion - (1 piece).
Spread the onion, pepper and grated carrots in half rings in olive oil. Boil the beef until half cooked, cool and cut into small rods. Put the meat in fried vegetables, salt. Place the sliced potatoes on top. Salt again. Pour the meat broth over the vegetables. Cook the dish on 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);
- warm water - (1 glass);
- salt.
Dissolve the salt in warm water. Pour flour over the work surface, make a depression in it. Pour in salted water in portions, gradually cooking the elastic dough. Cover with a towel and leave for 15-20 minutes.
As the dough "fits", you need to prepare the dressing. Required components:
- samples - (6-8 pieces);
- carrots - (1 piece);
- green onions - (4-5 feathers);
- zucchini - (400 g);
- olive oil - (2 tbsp. l. );
- tomato paste - (2 tbsp. l. );
- chicken fillet - (400 g).
Cut the champignons, zucchini and carrots into small cubes. Boil the chicken fillet and cut into strips. Fry onions in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat to it. Pour 150-200 ml of water into the pan and simmer the vegetables until softened.
Roll the dough into thin strips and grease each one with oil. Cut the strips into squares (10x10 cm), which are stacked on top of each other. Knead the dough in a pressure cooker or slow cooker for 15-20 minutes. The "columns" of dough are placed on a plate, poured with vegetable sauce and sprinkled with 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, I tried a lot of diets - they did not help me. I went to a nutritionist, underwent a medical examination, ate separately, constantly counting calories, organized fasting days and in 5 months I managed to lose only 2 kilograms. The Japanese fat burning system was advised by a friend, I failed to lose 7 kg in 2 weeks. I decided to try it.
The medical examination revealed no contraindications. The nutritionist gave detailed recommendations regarding the diet. The system does not require large material investments. On the doctor's advice, she painted the menu in detail, put the sheet together in the fridge. In the first 3 days I almost crashed: the parts looked small, the feeling of hunger was constantly present. On the 4th day it was easier, I tried to chew food longer and drink more fluids.
The second stage of weight loss passed quickly. I cooked in the car: I was reminded of the ingredients of the dishes and their weight. The food started to look satisfying, the hunger practically disappeared. There were no side effects, except for a short-term headache on day 3. The nutritionist explained that this is due to the lack of sugar. I left the diet for 20 days. I liked the food on the way out, so I completely abandoned sweet, fatty, salty and smoked foods. I am pleased with the result: in 2 weeks I lost 10, 5 kg. In six months I will use this weight loss system again.
Second review, female, 28 years old
I learned about the technique 2 years ago. At the time she weighed 107 kg, with an increase of 164, the figure is critical. There were health problems and I was not happy with the look. Her friends could not advise 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 food list was scared at first, but the nutritionist provided and explained the diet in detail.
5 kg were needed for 7 days. The dishes from the menu are hearty, I ate a portion. At first, there was a slight dizziness and a slight bowel discomfort. The side effects went away on their own. She got food at the same time. The second stage of losing weight was easy: there was tenderness, 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 correctly, swam and ran, my previous weight has not returned.