The Japanese Woman, or the Japanese Diet, was developed by nutritionists at the YaELO Clinic (Yaeks). The principle of the technique is based on the use of low-calorie foods for 7 to 14 days. Before starting a strict diet, experts recommend to prepare mentally - the weight loss system requires strict observance of all the rules of the method. This system of eliminating excess weight is characterized by a long output: it lasts 4 weeks. Despite its great effectiveness, the diet can harm the body, especially if there are contraindications.
Principle of weight loss
The Japanese diet is designed for 7, 14 or 13 days. Correct weight loss is achieved 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 "salt-free". 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 on 2-3 days.
It is impossible to deviate from the diet - the diet is strictly prescribed. 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 cessation of diet and justifies contacting a medical institution. The use of vitamins and minerals during weight loss is encouraged, the complex is selected individually. It can take up to a month to exit the diet.
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 of "building" - proteins. Carbohydrates and fats enter the body in small amounts. Fiber is found in fresh fruits and vegetables, and its 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 consumption regimen should be strictly observed: 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 have snacks.
Experts recommend giving up sweets and junk food in advance - this will help to avoid a breakdown. It is recommended to reduce the portions.
Authorized and prohibited products
The list of products authorized for consumption is strictly limited. For 14 days, the daily menu can include:
- meat and poultry products;
- a fish;
- bread;
- vegetables;
- fruits;
- freshly squeezed natural fruit juices;
- dairy products;
- tea and still mineral water.
Vegetables, fruits and green vegetables that you can eat:
- courgette;
- carrot;
- aubergine;
- cabbage;
- apples;
- Pineapple;
- pears;
- Kiwi;
- pomelo;
- citrus fruits (lemons, oranges).
Bread and rusks should be rye. Lean meats (lean beef, chicken, turkey) and fish (hake, blue whiting, cod) are heat treated. Eggs are allowed, but in small quantities. Drinks (green tea, weakly natural 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 should be completely excluded from the menu. These include:
- fatty meat and fish;
- vegetable oils;
- salt and sugar;
- Fast food;
- flour products;
- smoked and boiled sausages;
- semi-finished products and canned foods;
- sweets and pastries;
- foods containing starch (vegetables, cereals);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruits:
- Cherry;
- cherries;
- Garnet;
- khaki;
- mandarins;
- mango;
- figs;
- passion fruit;
- grape.
Dried fruits:
- prunes;
- grape;
- Dried apricots;
- Appointment.
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 foods that promote fat burning.
Prohibited flour products:
- Crepes;
- Dumplings;
- vareniki;
- spaghetti (noodles);
- Crepes;
- Pasta;
- wheat bread;
- muffin.
Confectionery (sweets, cookies, pastries, rolls, cakes, marshmallows, halva, preserves, jams) are strictly prohibited. Condiments (spices, mayonnaise, ketchup) are not added to dishes. All dairy products (sour cream, cheese, baked fermented milk, whole milk, cream) are prohibited.
Meat and sausages:
- pork;
- mutton;
- Ham;
- boiled pork;
- Salo;
- smoked sausages;
- uncooked smoked, boiled and dried sausages.
Dried, smoked and cured fish should be immediately removed from the diet. Poultry meat is eaten only in boiled form. Don't use chocolate, ghee, and butter. Alcoholic beverages and tobacco products are excluded 2-3 weeks before weight loss. Very carbonated sweet drinks (lemonade, kvass) are replaced by still mineral water.
Dried fruit compotes, jelly are not included in the diet. It is also necessary to refrain from cherry, 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;
- 14 days.
Diet should 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 combustion. 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 remaining toxins. Conventionally, the diet can be divided into 2 stages, each lasting 7 days. At the first stage, kefir is included in the menu. Dishes are steamed, frying and sautéing are ignored.
Diet for 7 days
The softest technique is designed for a week. During this period, you can not lose more than 3-4 kilograms. The card is strict, the products are strictly limited and cannot be replaced. During the period of weight loss, restructuring occurs, during which 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 completed. 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 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 process of burning fat occurs gradually, therefore, in problem areas the skin retains its elasticity. The spent energy supply is replenished with protein foods.
Diet per day
The slimming dishes are perfectly suited 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 of products, if necessary, is divided into 2 parts depending on the number of days (with weekly weight loss).
Diet (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 pcs. ;
- 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 (beans or powder) - 1 packet;
- green tea (large leaves) - 1 pack.
The rate of water consumption depends on the age and weight of the person.
The set of food is sufficient for three meals a day. Non-carbonated mineral water can be replaced by boiled water. The minimum volume of liquid per day is 1. 5 liters.
Detailed plan of the daily menu (per day):
- For breakfast (8. 00) - a cup of weak natural coffee. Cream, sugar, condensed milk should not be added. For lunch (1: 00 p. m. ) - finely chopped cabbage cooked 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 (6: 00 p. m. ) - fish (200 g of boneless fillet), steamed or boiled.
- Breakfast - coffee without milk or sugar, a slice of rye bread. Lunch - cabbage cooked in 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 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 boiled lean beef (pulp).
- Breakfast - puree of raw carrots, lemon juice. Lunch - boiled boneless fish fillet (200 g), 250 ml of tomato juice. Dinner - unlimited fruit.
- For breakfast - puree of raw carrots, lemon juice. For lunch - boiled fish fillet without bones (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 thighs without skin), salad of fresh vegetables (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 pcs. ), Salad with fresh grated carrots in butter.
- For breakfast - green tea without sugar. For lunch - cooked or boiled beef pulp. For dinner - any dish (excluding dinner for 3 nights).
The menu can be represented schematically. Experts recommend placing a sheet with a drawing in a prominent place.
The right way out of the diet
Some kind of dietary nutrition 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 for maintaining normal weight and optimal functioning of the digestive tract. It is recommended to gradually return to the usual diet: foods rich in carbohydrates are added a little every day. The duration of the release is at least 14 days.
Meals should be divided, the weight of the portion should not be increased. The diet should be dominated by foods that contain a small amount of calories and replenish the energy stored in the process of weight loss. It is not recommended to reduce the amount of protein foods consumed (chicken eggs, poultry and fish). On the menu, fats and carbohydrates are introduced gradually. Salt and sugar can be added in micro doses. The drink should be abundant, not to consume more than 2 liters per day.
During the period of exiting the diet, it is allowed to eat cereals for breakfast. Oatmeal, buckwheat and rice porridge are boiled in water. Vegetables and fruits are eaten raw in any quantity. It is better to give preference to varieties of sweet and sour apples. Snacks are introduced between the main meals: a glass of kefir or rice cakes. Rye bread is replaced by wholemeal or yeast-free bread.
Pasta and sweets, baked goods and snacks are not included in the diet.
Cost of the plan
Products approved for use during weight loss are in the mid-price category.
Advantages and disadvantages
The Japanese technique for losing weight has a number of advantages and disadvantages. The advantages include:
- Efficiency;
- availablity;
- cleanse at the same time as losing weight;
- detailed menu;
- Three meals a day;
- increased muscle tone.
The efficiency is due to the rapid process of burning fat, the result appears after 7 days. The products are accessible to everyone and can be purchased at any store. There is no need to pre-calculate calories, the menu is clearly written. Food is taken 3 times a day, the diet is plentiful, so the feeling of hunger rarely occurs. Cleanse the body helps normalize metabolic processes. Due to the high protein content of food, muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- vitamin and mineral deficiency;
- lack of a generous breakfast;
- the need to respect the exit rules;
- short-term weight loss;
- contraindications.
An unbalanced diet and not respecting the ratio of fats, proteins and carbohydrates increase the risk of side effects. A decrease in natural defense reactions, a deterioration in the condition of the nails and hair occurs against the background of a lack of vitamins in the body. Correct exit from the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and damage
The diet is suitable only for healthy people. Before you lose weight, you need to undergo an examination and consult a nutritionist. Contraindications include:
- pregnancy at any time;
- breastfeeding;
- ulcers of the stomach and duodenum;
- erosive damage to the digestive system;
- pathology of the kidneys and liver, including insufficiency;
- anemia;
- gallbladder disease;
- diseases of infectious etiology;
- pathology of the cardiovascular system;
- hypovitaminosis;
- Diabetes;
- increases in blood pressure;
- exacerbation of chronic diseases;
- drop.
The diet is not suitable for the elderly and adolescents. Failure to follow the general rules of the technique increases the risk of side effects. In the first few days, nausea and stool disorders (constipation or diarrhea) may appear. Digestive disorders are accompanied by excessive gas or colic. Bad breath, heartburn, and belching appear. Headaches arise against the background of a complete refusal of sugar.
Neurosis and sleep disturbances develop for the same reason. Due to the lack of fat, a bitter taste appears in the mouth. The 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 leaving. You can diversify your diet with salads, starters and main courses. Homemade low-sugar desserts improve brain function and can be eaten after 14-15 days.
The "Hope" diet salad includes the following ingredients:
- potatoes - (2 pcs);
- sausages with milk - (2 pcs);
- chicken breast - (250 g);
- pickled cucumber - (1 piece);
- green vegetables;
- 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 cucumber cut into strips and finely chopped greens.
Season the salad with olive oil (first pressing).
Coleslaw:
- Peking cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- chili - (1 piece);
- hard cheese - (150 g);
- salt;
- olives (1/2 box);
- olive oil.
Tear the 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. Combine all the ingredients, salt and season with oil. Top salad with grated cheese and olives on top.
The first courses are eaten at lunchtime. For easier digestibility, soups are prepared as a puree. Spinach and Celery Soup:
- lemon - (1 piece);
- tomatoes - (2 pcs);
- spinach - (200 g);
- celery - (stalk, 2 pcs);
- green vegetables;
- vegetable broth - (1, 5 l);
- salt;
- olive oil - (1 tbsp. l. ).
Pour olive oil into a preheated pan. Finely chop the celery stalk and brown in the oil. In a separate saucepan, bring the broth to a boil, place the chopped spinach in it and simmer 5 to 7 minutes. Remove the skin from the tomatoes and crush them in a blender. Add the tomato paste to the spinach. Salt the broth, add the frying. Cook for 15 to 20 minutes. Add a little lemon juice and chopped herbs to the finished soup.
Cream Of Mushroom :
- mushrooms - (8 pcs);
- potatoes - (2 pcs);
- 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 grind them in a blender. Bring the broth to a boil. Fry the flour until golden brown, add it to the broth, add the vegetable puree to it. Simmer the soup over low heat until thickened, then salt, add the 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 piece);
- Bulgarian pepper - (1 pc. );
- onions - (1 piece).
Spread the onion, pepper and grated carrots in half-rings in olive oil. Boil the beef until it is half cooked, let it cool and cut it into small bars. Place the meat on the fried vegetables, season with salt. Place the potatoes cut into strips 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 dietary dish whose preparation takes place in 2 stages. Ingredients for the dough:
- flour - (1, 5 cups);
- hot water - (1 glass);
- salt.
Dissolve the salt in lukewarm water. Pour the flour on the work surface, make a depression there. Pour in salted water in portions, gradually kneading the elastic dough. Cover with a towel and let stand 15-20 minutes.
While the dough is "holding", you need to prepare the vinaigrette. Components Required:
- mushrooms - (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 mushrooms, zucchini 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 to them. Pour 150-200 ml of water into the fry and simmer the vegetables until tender.
Roll out the dough into thin strips and coat them 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 dough are laid out on a dish, drizzled with vegetable sauce and sprinkled with herbs.
Results and opinions
In 2 weeks you can lose 8-9 kg weight. Most women and men who have lost weight using this technique speak positively about it.
First opinion, female, 36
I started to recover as a teenager, 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 was able to lose only 2 kilograms. Japanese Fat Burning System was advised to me by a friend, I failed to lose 7kg in 2 weeks. I decided to give it a try.
The medical examination did not reveal any contraindication. The nutritionist gave detailed recommendations regarding the diet. The system does not require significant material investments. On the advice of the doctor, she painted the menu in detail, attached the sheet to the refrigerator. During the first 3 days, I almost cracked: the portions seemed small, the feeling of hunger was constantly present. On the 4th day it was easier, I tried to chew longer and drink more fluids.
The second stage of weight loss flew off quickly. I cooked in the machine: I remembered the ingredients of the dishes and their weight. The food started to look satisfying, the hunger almost 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 gave up the diet for 20 days. I liked the food on the way out, so I completely gave up on 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 examination, female, 28
I learned the technique 2 years ago. At that time, she weighed 107 kg, with an increase of 164, the figure is critical. There were some health issues and I was not happy with the appearance. Her friends could not advise an effective diet, so she decided to see a specialist. The doctor recommended trying to lose weight using the Japanese weight loss system. The long shopping list was scary 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 disappeared on their own. She took food at the same time. The second stage of weight loss was easy: there was lightness, the appearance and general well-being improved. Thanks to the diet, I quit smoking and gave up alcohol completely. 13 kg went during the release period. For the past year and a half I have been eating properly, swimming and jogging, my previous weight has not returned.