Japanese diet: menu for 7 and 13 days

18 September 2020

The Japanese diet can be compared to a difficult exam that requires you to show samurai willpower in losing weight. After the delivery of which, not only thinness will be noticeable, but also healthier. After reading the material, you will discover many new things about the "Japanese woman".

Japanese Weight Loss Diet

the essence of the Japanese diet for weight loss

Having found extra pounds in yourself, you immediately rush to select a suitable weight loss scheme. The Japanese diet without salt is an effective way to lose weight.

The Japanese diet got its name from Japanese nutritionists. It is adapted for Europeans and has no resemblance to the national Japanese cuisine. However, it allows you to develop the correct eating habits inherent in the inhabitants of Japan.

The Japanese are famous for their slim physique and long life expectancy, largely due to the diet they follow.

Advantages and Disadvantages of the Japanese Diet

Let us examine in more detail the advantages and disadvantages of such a diet. The 13 Day Japanese Diet has several benefits:

Is an effective weight loss option. According to this scheme, you can reduce body weight by 8 or more kilograms.
Reducing salt intake has a positive effect: excess fluid leaves the body, and swelling decreases. The cardiovascular system will gradually return to normal.
There is a noticeable improvement in well-being. Reducing the amount of salty foods in the diet will help a person get rid of this bad habit.
Vegetable protein allows you to keep slim, strengthen the immune system for a long period of time.
The Japanese diet menu contains a selection of affordable products that can be bought in any supermarket.
Such a weight loss course is relevant at any time of the year.

This weight loss system is harmful for several reasons:

Daily coffee intake can provoke problems with the cardiovascular system, central nervous system, and gastrointestinal tract (CNS and GI tract).
The diet is not balanced, very close to a hunger strike.
Long breaks before meals can be the starting point for serious stomach ailments.
Many people find it difficult to get used to the diet.

The Japanese diet is one of the most famous methods of fast weight loss.

Basic Japanese Diet Rules

A number of rules for losing weight such a diet that will help improve your figure, physical fitness:

eat food strictly from a special menu;
think about fasting days in advance;
do not edit or change the order of items;
give up sweet, salty, starchy foods (except for those allowed);
try to drink your daily amount of pure water (1. 5 - 2 liters depending on your weight);
drink green tea after any meal, as black tea is prohibited;
cook vegetables in a slow cooker or bake in olive oil in the oven;
it is allowed to repeat a similar diet once every six months;
it is required to take multivitamins, active supplements that will compensate for the deficiency of nutrients in the body;
you need to consult a specialist, as the nutritional system has side effects;
psychological preparation is the key to the success of any diet. Japanese is no exception;
before starting, gradually exclude prohibited, especially harmful products from your menu;
original serving of vegetables and fruits will help to cope with the desire to eat some kind of "harmful", and will also improve the mood of those who are losing weight.

It is necessary to strictly adhere to the menu, without changing either the sequence of days or the set of products, strictly observing the rules of cooking.

Preparing for the Japanese Diet

We strongly recommend that you do not skip this step, as a sudden change in diet is stressful for anyone, even if you decide to try a more gentle diet from Hayley Pomeroy.

Here are some tips to help you rebuild your body in a new way and start losing weight:

exclude all kinds of "harmfulness" from the diet (fried, sweet, flour, sauces, semi-finished products, instant foods) a week before the start of the diet;
take a smaller plate - this will reduce the amount eaten by 20-25%;
do not gorge on at night, eat dinner 3 hours before bedtime;
drink the norm of clean water (1. 5-2 liters per day);
Drink the first glass of water in small sips in the morning to activate metabolism after sleep.

7 Day Japanese Diet Menu

A weekly 7-day Japanese salt-free diet consists of three meals a day: breakfast, lunch and dinner. All drinks are consumed without sugar.

An example of a balanced diet for every day:

Start your breakfast with a cup of coffee or green tea. For lunch, boil 2 eggs, chop the Peking cabbage salad, carrots, season with vegetable oil. Then drink 1 glass of freshly prepared tomato juice. Dinner consists of boiled fish (150-200 g), 100 grams of Chinese cabbage with the addition of one spoonful of olive oil.
Start your first meal with a small rye toast and coffee / tea. Lunch consists of vegetable-based salad, baked fish (200 grams). For dinner, boil a small piece of beef (200 grams) + a glass of low-fat kefir.
Natural unpackaged coffee - breakfast. Boil 1 hard-boiled egg for lunch, cut a carrot salad (small portion weighing 150 grams), season with vegetable oil. Have an apple snack at the end of the day.
For breakfast, besides a cup of coffee, 1 toast of rye bread is allowed. The second meal includes an egg, 3 medium carrots, 10 grams of natural low-fat cheese. In the evening, eat fruits that are allowed on the menu.
For breakfast, grate a carrot and season it with a lemon wedge. Bake fish fillets for lunch. Squeeze a glass of juice out of the tomatoes. Dinner includes 2-3 unsweetened fruits (eg pear).
Drink a mug of weak green tea early in the day. At lunchtime, boil 300 grams of chicken breast, chop a salad of carrots and cabbage (150 grams). For dinner - 2 boiled eggs, grated carrot salad with a drop of oil.
Rye croutons and a cup of tea are allowed for breakfast. Lunch consists of a small piece of boiled beef (200 grams) + an apple. Dinner - any of the suggested ones (no beef).

The 7 Day Japanese Diet and Menu described above does not guarantee significant weight loss. During this period, you can only remove excess water from the body.

This diet can be called salt-free precisely because you drink a lot and do not consume salty foods, the kilograms are literally washed out.

Japanese diet menu for 9 days

The diet meal below is no different from the 7-day option, but adds two more days:

Drink sugar-free coffee / green tea for breakfast. Second meal - 500 gr. boiled chicken, a bowl of cabbage and carrot salad. Dinner will consist of grated carrots seasoned with sesame oil.
Start your day with your usual drinks. Lunch snack consists of boiled chicken fillet (150 g), carrot and Peking salad, 2 eggs. Eat 2 permitted fruits in the evening.

13 Day Japanese Diet Menu by Day

A few more days are added to the Japanese diet menu:

In the morning, cheer up with a cup of coffee. The lunchtime diet includes: a slice of cheese (10 grams), 1 boiled egg, a salad of grated carrot strips, cabbage. Snack on the "right" fruit for dinner.
Early in the day - rye toast with green tea. For lunch, fry the zucchini in olive oil. Dinner can consist of two hard-boiled eggs, cabbage salad seasoned with lemon wedge and butter, boiled veal (150-200 grams).
Have a cup of coffee and a crouton for breakfast. The second meal is 200 grams of fish (boiled or made in a slow cooker), mixed salad. Boil a slice of beef for dinner. Go to the supermarket for fresh kefir.
After waking up - a cup of coffee. The daily diet consists of a couple of hard-boiled eggs, 150 gr. cabbage salad. For dinner, fry or boil 200-300 grams of fish fillets.
From the next day, you must select the menu of any day and add 1 prohibited product. It is important to gradually get out of the two-week diet, and not uncontrollably absorb previously prohibited food.

Fish, chicken, beef, eggs, cheese and kefir should be the basis of your menu.

If you have a sweet tooth, you can sniff vanilla during your diet. It will reduce the urge to break loose and eat a sweet bun.

for breakfast, cook porridge in water (buckwheat, oatmeal);
for lunch you can eat boiled rice with meat;
introduce protein and vegetable snacks into your diet;
gradually salt and pepper your dishes;
the period of withdrawal from such a diet lasts about 4 weeks, so you need to be patient.

Japanese Diet Food List

As part of this type of diet, it is necessary to eat natural products that are low in fat, carbohydrates:

natural grain or ground coffee (accelerates metabolic processes in the body, normalizes blood pressure);
white fish (sirloin only), as red fish are too oily;
green tea (natural without fruit additives);
fresh fruits (except bananas and grapes, which are high in sugar). Give preference to green apples with "sourness", pears, grapefruit, cherries. You can drink cocktails or smoothies;
lean meat (beef, veal);
tomato juice you made yourself in a blender. The stores sell a drink containing a lot of salt;
low-fat (or completely fat-free) fresh kefir;
chicken or quail eggs;
chicken (sirloin), turkey;
vegetable oil (olive or sesame);
still mineral water;
vegetables (preferably Chinese cabbage, eggplant, zucchini, carrots);
rye bread or croutons.

Forget about salt, sugar, condiments (they make you eat more than you need to satisfy your hunger), leave smoked meats, baked goods, bananas and grapes in the store.

Japanese Diet Banned Food List

The diet food contains a list of foods that should not be consumed.

To reduce body weight, you must abandon the following positions:

It is not recommended to add spices and herbs. Salting dishes is strictly prohibited.
Do not drink alcoholic beverages while losing weight. They themselves are a very high-calorie product.
Eliminate flour, sweet and fatty foods from your diet.
As stated above, avoid the two types of fruits (bananas and grapes) that are high in sugar.

Results

In such a short period of time (13 days), as much as 15 kilograms can go (depending on the duration of the course and the initial weight). Of course, if you follow all the instructions, do not replace products, strictly follow the established daily routine.

Note that in a balanced Japanese diet for 13 days, the menu helps to improve metabolism, so that weight loss will continue after it ends. Drinking plenty of water will improve the appearance of the skin, remove swelling.

During the diet, snacks and any deviations from the proposed menu are strictly prohibited, otherwise the result will be far from the promised.

Contraindications

The Japanese diet is a tough option for improving the parameters of the figure, so it is not suitable for everyone. It should again be noted that you should consult with a dietitian before going on a diet.

The following list of prohibiting factors for "Japanese women" is distinguished:

is contraindicated in pregnancy and breastfeeding;
adolescents (under 18), elderly people should not limit their diet;
general weakening of the immune system, colds, SARS, flu;
are unacceptable for people with chronic diseases (cardiovascular, intestinal, kidney disease);
violation of the stool, nausea;
postoperative period (regardless of the severity of the operation);
mental, physical, emotional stress (for example, upcoming competitions, contests, submission of the report);
if a few days after the start of the diet you feel weak, dizzy, then you should refuse it.

We have analyzed the peculiarities of the Japanese diet for a week or longer. Fresh vegetables, fruits, mainly fish, moderate consumption of oil, fermented milk products, rejection of salt are the main such food system. It can be assumed that this is the key to the longevity and harmony of the Japanese.