The Japanese diet for weight loss

Μαίρη Κεφαλά

Μαίρη Κεφαλά

 

 

 

 

Most people are of the opinion that in order to lose weight effectively they need a strict and prolonged diet and exhausting workouts. However, this is not the case at all. You do not necessarily have to be subjected to strict regimes to look good throughout the year. It takes just a change in everyday habits by introducing healthier ones.

 

Every day we are swamped by countless ideas and recipes about how to get in shape, we are offered various pills, fat burners and diet regimes promising us instant results. Unfortunately, the truth is that there has not yet been a single product that helps everyone to lose weight without doing anything else.

The good news is that you do not need to starve and do exhausting exercises to keep fit all year round. Sometimes there comes a moment in life when we get out of shape and we really need a diet to get back our previous appearance and our good self-esteem. But the word “diet” does not mean torturing hunger. This word means a different diet than our usual one. Let’s not forget that there are different types of diets, such as those for weight gain, that is, those that include calorie surplus.

If you’ve gained a lot of weight as a result of your unhealthy lifestyle, we suggest you try out a 7-day Japanese weight loss diet that really gives decent results for a short period of time.

It is a well-known fact that Japan is renowned for its slim people because an extremely small percentage of the population suffers from obesity. This is due to the fact that the Japanese eat mainly low-calorie , low-fat and low on carbohydrates food.

Here it is:

 

Japanese diet for weight loss day by day

Day 1:

  • Breakfast: sugar-free coffee and a slice of rye bread
  • Lunch:  two hard boiled eggs and a glass of tomato juice
  • Dinner:  salad seasoned with lemon juice and olive oil with garnish (200 g) roast beef or veal

Day 2:

  • Breakfast: sugar-free coffee and a slice of rye bread
  • Lunch:  two hard boiled eggs
  • Dinner: a piece of ham, a glass of yogurt, a salad at your choice

Day 3:

  • Breakfast: sugar-free coffee
  • Lunch:  vegetables and fruits at your choice and 200 g of oven-baked fish
  • Dinner: two hard boiled eggs and a salad with cabbage and carrots.

Day 4:

  • Breakfast: sugar-free coffee
  • Lunch:  1 cup of freshly squeezed fresh carrot juice, two hard boiled eggs
  • Dinner: cabbage and carrot salad, a piece of turkey ham and salad at your choice

Day 5:

  • Breakfast: sugar-free coffee
  • Lunch:  oven-baked fish and tomato salad
  • Dinner: skip it

Day 6:

  • Breakfast: sugar-free coffee
  • Lunch:  a piece of roasted chicken and cabbage and carrot salad
  • Dinner: one carrot and 2 hard-boiled eggs

Day 7:

  • Breakfast: sugar-free coffee
  • Lunch:  fruit at your choice and 200 g of roasted veal or beef
  • Dinner: repeating some of the previous days at your choice

It is done for a period of 1 month, i.e. it is repeated 3 times. The results usually come quickly and can be 14 kg per month and 5-7 kg during the first week of the diet.

  • coffee can be replaced with regular herbal or green tea which is known for its ability to speed up metabolism and burn fat.
  • it is recommended to drink more water during this period (try to drink 1.5 L)
  • sugar and salt consumption is not allowed
  • the meat can be boiled or roasted but not fried
  • allows the consumption of a variety of fruits and vegetables
  • salad can be flavored with vegetable oil
  • the consumption of soft drinks and alcohol during the diet is forbidden.

 

Although, as we have said, drastic diets are not advisable, if you are really suffering from excess weight, you will need to limit yourself a bit to achieve a calorie deficit. It means burning more calories than you eat. This diet is strict on its own, and it is recommended that you consult a doctor if you have decided to start it and are not seriously obese.

Although it is drastic, the Japanese diet relatively spares the body because the products which its includes are low-calorie and natural, but at the same time they give the body the necessary nutrients. The diet is rich in protein and low in carbohydrates, which promotes rapid fat burning and prevents loss of muscle mass, which is quite a common problem with most diets for quick weight loss.

If you are active during a diet or do some sports, this will improve and even speed up the results. Physical exercises can accelerate the effect of any diet for weight loss.

There are a few indisputable rules in weight loss whose proper compliance leads to positive results for every person sooner or later.

Replace the semi-finished foods with natural food

This is perhaps one of the most important rules to keep in mind when we want to get rid of excess weight. If we want to get into shape, we should avoid all kinds of foods such as cakes, pastries, pasta, fried meat and potatoes, sauces containing preservatives, carbonated and energy drinks, “natural” juices with sugar and supplements. They abound in calories but at the same time do not deliver to our body the nutrients it actually needs and some of them make us even more hungry because they break the balance of our blood sugar.

Instead, our menu should contain plenty of vegetables and fruits and freshly squeezed juices, fresh meat, raw nuts, dried fruit, natural dairy products .

Drink enough water

Our body consists of 70-75% water, so it’s not surprising at all that we need to drink plenty of water. Dehydration can also be the cause of fatigue, so good hydration energizes us and literally takes away all unnecessary toxins from our body. Drinking a glass of water before eating increases the feeling of satiety and is a cunning trick in keeping with a diet.

Sleep

Sleep is an important factor in our entire struggle with overweight. Full night sleep from 7 to 9 hours should not be underestimated when it comes to weight loss. Quality sleep helps our body recover, and bad sleep in most people leads to increased starvation as it is responsible for controlling the appetite.

Physical activity that includes the whole body

No matter how healthy our diet is, we cannot succeed if we only rely on it without moving. Practicing any sport that conforms to our physical level is a pledge of success in weight loss. It is not possible to lose weight in just one area of the body. So try to do complex physical exercises that cover more muscle groups to maximize their effect.

If indoor training is not your taste, choose an active hobby outdoors such as cycling, basketball, football, tennis, dancing, martial arts, hiking or climbing in the mountains – the options are unlimited.

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