The Japanese woman, or the Japanese diet, was developed by nutritionists at the YaELO (Yaeks) clinic. The principle of the technique is based on using low-calorie foods for 7 to 14 days. Before starting a strict diet, experts recommend mental preparation - the weight loss system requires strict adherence to all the rules of the method. This system for eliminating excess weight is characterized by a long output: it lasts 4 weeks. Despite its high efficacy, the diet can harm the body, especially if there are contraindications.
weight loss principle
The Japanese diet is designed for 7, 14 or 13 days. Correct weight loss is accomplished through the use of foods that contain a lot of protein. Foods rich in carbohydrates and fats are excluded from the diet. The technique is considered "no salt". The initial phase of weight loss is accompanied by the normalization of the body's metabolic processes, elimination of toxins. The fat burning process starts on days 2-3.
It is impossible to deviate from the regimen - 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 discontinuation of dietary therapy and is the reason to contact a medical institution. The use of vitamins and minerals during weight loss is encouraged, the complex is individually selected. Exiting the diet can take up to a month.
Nutrition rules
Dishes made with permitted foods can fill you up quickly. This is due to the presence in its composition of the main "builder" component - the protein. Carbohydrates and fats enter the body in small amounts. Fiber is found in fresh vegetables and fruits 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 menu specially selected for each day provides the body with the necessary nutrients.
The intake regimen must be carefully observed: at least 1. 5 liters of liquid must be drunk per day. The presence of salt, sugar and spicy spices in the dishes is unacceptable. The number of meals is limited: no more than 3 times a day. You cannot eat snacks.
Experts recommend giving up sweets and junk food in advance - this will help prevent a meltdown. It is recommended to reduce the portions.
Allowed and prohibited products
The list of products allowed 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 juices;
- dairy products;
- tea and still mineral water.
Vegetables, fruits and vegetables you can eat:
- zucchini;
- carrot;
- eggplant;
- cabbage;
- apples;
- pineapples;
- pears;
- Kiwi;
- grapefruit;
- citrus fruits (lemons, oranges).
Bread and toast must be rye. Lean meat (lean meat, chicken, turkey) and fish (hake, whiting, cod) are heat treated. Eggs are allowed, but in small quantities. Drinks (green tea, weak natural coffee, boiled water) must not contain any 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. These include:
- fatty meats and fish;
- vegetable oils;
- salt and sugar;
- fast food;
- flour products;
- smoked and cooked sausages;
- semi-finished products and canned foods;
- Sweets and pies;
- starchy foods (vegetables, cereals);
- alcohol and tobacco products;
- sauces, marinades.
Vegetables and fruits:
- Cherry;
- cherries;
- Grenade;
- khaki;
- tangerines;
- mango;
- figs;
- passion fruit;
- grape.
Dry fruits:
- plums;
- goes by;
- dried apricots;
- dates.
Japanese people rarely eat dairy products as they are often lactose intolerant and therefore not included in the diet.
It is necessary to exclude chips and 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:
- pancakes;
- dumplings;
- vareniki;
- spaghetti (noodles);
- pancakes;
- pasta;
- wheat bread;
- muffin.
Confectionery (sweets, biscuits, pastries, bread rolls, cakes, marshmallows, halva, preserves, jams) are strictly prohibited. Condiments (spices, mayonnaise, ketchup) are not added to dishes. All dairy products (milk cream, cheese, fermented milk, whole milk, cream) are prohibited.
Meat and sausages:
- pork;
- RAM;
- Ham;
- boiled pork;
- Salo;
- smoked sausage;
- raw, smoked, cooked and dry cured sausages.
Dried, smoked and dried fish must be removed from the diet immediately. Poultry meat is only consumed 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 by still mineral water.
Dried fruit jams and jellies are not included in the diet. It is also necessary to abstain from cherry, apple, pomegranate, grape and orange juices. Nectars are prepared from pineapple and tomatoes, and are 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.
The diet 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 speed up the elimination of remaining toxins. Conventionally, the diet can be divided into 2 stages, each lasting 7 days. In the first phase, kefir is included in the menu. Dishes are steamed, frying and sautéing are ignored.
7 day diet
The gentlest technique is designed for a week. During this period, you cannot lose more than 3-4 kg. The menu is restricted, products are strictly limited and cannot be substituted. During the period of weight loss, there is a restructuring, during which the body gets used 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 supplemented. For people planning to lose weight, according to the Japanese, nutritionists recommend the "light weight" option.
13 day diet
The working principle of this type is not different from the two previous ones. The serving weight does not exceed 200 g, the liquid is consumed when you are thirsty. Food intake - at the same time for 13 days. Compliance with all detoxifying nutrition rules is mandatory. In less than 2 weeks, a complete bowel cleansing takes place. The fat burning process takes place gradually as, in problem areas, the skin maintains its elasticity. The spent energy supply is replenished with protein foods.
daily diet schedule
The slimming dishes are fully adapted 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 the drinks: replace coffee with green tea, kefir - with tomato juice. The daily product standard, if necessary, is divided into 2 parts depending on the number of days (with weekly weight loss).
Diet schedule (for 14 days):
- chicken fillet - 1 kg;
- fish fillet - 2 kg;
- lean meat - 1 kg;
- biscuits or rye bread - 0, 5 kg;
- chicken eggs - 20 units;
- 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 (in beans or powder) - 1 package;
- green tea (large leaf) - 1 pack.
The rate of water consumption depends on the person's age and weight.
The food set 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 daily menu plan (per day):
- For breakfast (8, 00) - a cup of weak natural coffee. Do not add cream, sugar and condensed milk. For lunch (13: 00) - chopped cabbage cooked 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 of boneless fillet), steamed or boiled.
- Breakfast - coffee without milk and sugar, a slice of rye bread. Lunch - Cabbage stewed with olive oil and steamed fish fillet (100 g). Dinner - cooked meat 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 fresh white cabbage salad, seasoned with olive oil. You can eat 2 eggs and 200 g of cooked lean meat (pulp).
- Breakfast - raw carrot puree, lemon juice. Lunch - Boiled boneless fish fillet (200 g), 250 ml tomato juice. Dinner - unlimited fruit.
- For breakfast - raw carrot puree, lemon juice. For lunch - boiled boneless fish fillet (200 g), a glass of tomato juice. For dinner - fruit in any quantity.
- Breakfast - coffee or green tea without sugar. Lunch - 0, 50 cooked chicken (skinless breast or thighs), fresh vegetable salad (carrots and cabbage) with a little oil. Dinner - boiled chicken eggs (2 pcs. ), Salad with grated fresh carrots with butter.
- For breakfast - green tea without sugar. For lunch - cooked or boiled meat pulp. For dinner - any dish (excluding 3-night dinner).
The menu can be shown schematically. Experts recommend placing a sheet with a drawing in a visible location.
The right way to get off the diet
One type of dietary nutrition should be followed 2 to 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 a normal weight and optimal functioning of the digestive tract. It is recommended to return to the usual diet gradually: foods rich in carbohydrates are added gradually, every day. The duration of the release is at least 14 days.
Meals should be divided, portion weight should not be increased. The diet should be dominated by foods that contain small amounts of calories and that replenish the energy stored in the weight loss process. It is not recommended to reduce the amount of protein foods consumed (chicken eggs, poultry and fish). On the menu, fats and carbohydrates are gradually introduced. Salt and sugar can be added in microdoses. The drink should be abundant, consuming a maximum of 2 liters per day.
During the off-diet period, cereals are allowed for breakfast. Oats, buckwheat and rice groats are boiled in water. Vegetables and fruits are eaten raw in any quantity. It is better to give preference to sweet and sour apple varieties. Snacks are introduced between the main meals: a glass of kefir or rice cakes. Rye bread is replaced by whole-grain or unleavened bread.
Pasta and pastries, baked goods and snacks are not included in the diet.
Diet cost
Products approved for use during weight loss are in the mid-price category.
Advantages and disadvantages
The Japanese technique for losing weight has several advantages and disadvantages. Benefits include:
- efficiency;
- availability;
- clean while slimming down;
- 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. There is no need to pre-calculate calories, the menu is clearly written. Food is eaten 3 times a day, the diet is plentiful, so the feeling of hunger rarely occurs. Body cleansing helps to normalize metabolic processes. Due to the high protein content in food, muscle structure is strengthened.
The disadvantages are:
- unbalanced diet;
- vitamin and mineral deficiency;
- lack of a hearty breakfast;
- the need to comply with the rules for the abandonment of the diet;
- short term weight loss;
- contraindications.
An unbalanced diet and not following the proportion of fats, proteins and carbohydrates increase the risk of side effects. A decrease in natural defense reactions, deterioration of the condition of the nails and hair occurs in the context of a lack of vitamins in the body. The correct way out of the diet prevents the development of stressful situations that can lead to rapid weight gain.
Contraindications and damages
The diet is only suitable for healthy people. Before losing weight, it is necessary to take an exam and consult a nutritionist. Contraindications include:
- pregnancy at any time;
- breast-feeding;
- ulcers of the stomach and duodenum;
- erosive damage to the digestive system;
- kidney and liver pathology, including failure;
- anemia;
- gallbladder disease;
- infectious etiology diseases;
- pathology of the cardiovascular system;
- hypovitaminosis;
- diabetes;
- increased blood pressure;
- exacerbation of chronic diseases;
- drop.
The diet is not suitable for seniors and teenagers. Any non-compliance with the general rules of technique increases the risk of side effects. In the first few days, nausea and stool disturbances (constipation or diarrhea) may appear. Digestive disorder is accompanied by excessive flatulence or colic. Bad breath, heartburn and belching appear. Headaches occur in the context of a total refusal of sugar.
Neurosis and sleep disorders develop for the same reason. Due to the lack of fat, a bitter taste appears in the mouth. Appearance may deteriorate: the skin is pale and dry. Nutrient deficiency can cause joint pain.
Diet Recipes
Dietary meals are added to the menu on checkout. You can diversify your diet with salads, first and second courses. Homemade desserts with low sugar content improve brain function and can be consumed after 14-15 days.
The "Hope" diet salad includes the following ingredients:
- potatoes - (2 pcs. );
- milk sausages - (2 pcs. );
- chicken breast - (250 g);
- pickled cucumber - (1 pcs. );
- greens;
- salt;
- olive oil - (1 tablespoon).
Cut the boiled potatoes, boiled chicken and sausage into cubes. Place the dough in a deep bowl and season with salt. Add the chopped cucumber and finely chopped vegetables.
Season the salad with oil (first pressing).
Cabbage salad:
- Peking Cabbage - (250 g);
- fresh cucumbers and tomatoes - (250 g);
- chili pepper - (1 pcs. );
- 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 are cut into large pieces. Chop the pepper (half vegetable) in a blender. Mix all ingredients, salt and season with oil. Garnish the salad with grated cheese and olives on top.
First courses are eaten at lunchtime. To facilitate digestion, soups are prepared in pureed form. Spinach and celery soup:
- lemon - (1 pcs. );
- tomatoes - (2 pieces);
- spinach - (200 g);
- celery - (stem, 2 pcs. );
- greens;
- vegetable broth - (1, 5 l);
- salt;
- olive oil - (1 tbsp. L. ).
Pour the oil into a preheated skillet. Chop the celery stalk and saute in oil. In a separate pan, bring the stock to a boil, add the chopped spinach, and cook for 5–7 minutes. Peel off tomatoes and blend in a blender. Add tomato paste to spinach. Salt the broth, add the frying. Cook for 15-20 minutes. Add some lemon juice and chopped herbs to the ready-made soup.
Mushroom Cream Soup:
- mushroom - (8 pcs. );
- potatoes - (2 pcs. );
- zucchini - (300 g);
- carrots - (1 unit. );
- onion - (1 unit);
- weak beef broth - (1 l);
- flour - (1 tablespoon. L. );
- olive oil - (2 tablespoons. L. );
- cream - (1 tbsp. L. ).
Chop the cooked vegetables into small cubes and chop them in a blender. Bring the broth to a boil. Fry the flour until golden, add to the broth, add the vegetable puree there. Boil the soup over low heat until it thickens, then salt, add the cream and garnish with herbs. The first course is served with rye croutons.
Beef and vegetable stew:
- meat - (500 g);
- olive oil - (3 tbsp. L. );
- potatoes - (200 g);
- carrots - (1 unit. );
- peppers - (1 pcs. );
- onions - (1 pc. ).
Spread the onion, pepper and carrot, sliced in half, in the oil. Boil the meat until it is half cooked, let it cool and cut into small bars. Put meat in fried vegetables, salt. Place the sliced potatoes on top. Salt again. Pour the broth over 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);
- warm water - (1 cup);
- salt.
Dissolve the salt in warm water. Pour the flour onto the work surface, make a depression in it. Pour into portions of salted water, gradually kneading the elastic dough. Cover with towel and leave for 15-20 minutes.
While the dough "fits", you need to prepare the sauce. Required components:
- mushrooms - (6-8 pcs. );
- carrots - (1 unit. );
- green onions - (4-5 feathers);
- zucchini - (400 g);
- olive oil - (2 tablespoons. L. );
- tomato paste - (2 tbsp. L. );
- chicken fillet - (400 g).
Cut the mushrooms, zucchini and carrots into small cubes. Boil the chicken fillet and chop into strips. Fry the onions in oil and tomato paste, gradually adding carrots, zucchini, mushrooms and meat. Pour 150-200 ml of water into the frying and cook the vegetables until tender.
Roll the dough into thin strips and cover each one 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 crockpot for 15 to 20 minutes. The "columns" of dough are placed on a plate, drizzled with vegetable sauce and sprinkled with herbs.
Results and evaluations
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 evaluation, woman, 36 years old
I started to recover in my teens, tried a lot of diets - they didn't help. I went to a nutritionist, had a medical exam, ate separately, calculated calories constantly, fasted for days, and in 5 months I managed to lose only 2 kilos. The Japanese fat burning system was advised by a friend, I couldn't lose 7 kg in 2 weeks. I decided to give it a try.
Medical examination revealed no contraindications. The nutritionist gave detailed recommendations about the diet. The system does not require large material investments. Following the doctor's advice, she painted the menu in detail, fixed the sheet in the fridge. In the first 3 days I almost fell: the portions seemed small, the feeling of hunger was always present. On the 4th day it was easier, I tried to chew more food and drink more liquid.
The second stage of weight loss passed quickly. I cooked in the machine: I remembered the ingredients of the dishes and the weight. The food began to look satisfactory, the hunger all but gone. There were no side effects except for a short-term headache on day 3. The nutritionist explained that this is due to a lack of sugar. I left the diet for 20 days. I liked the food on the way out, so I completely abandoned sweets, greasy, salty and smoked foods. I am satisfied with the result: in 2 weeks I lost 10, 5 kg. In six months I will use this weight loss system again.
Second review, woman, 28
I learned about the technique 2 years ago. At the time it weighed 107 kg, with an increase of 164, the figure is critical. There were health problems and I was not happy with the appearance. Friends of hers couldn't recommend an effective diet, so she decided to see an expert. The doctor recommended trying to lose weight using the Japanese weight loss system. The long shopping list was startling at first, but the nutritionist reassured her and explained the diet in detail.
For 7 days she took 5 kg. The dishes on the menu are plentiful, I ate a portion. At first, there was a slight dizziness and a slight intestinal discomfort. The side effects went away on their own. She ate at the same time. The second stage of weight loss was easy: there was lightness, improved appearance and general well-being. Thanks to the diet, I stopped smoking and gave up alcohol completely. 13 kg were during the launch period. For 1, 5 years I've been eating properly, I've been swimming and running, my previous weight hasn't come back.