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How do Japanese people eat to lose weight healthily and effectively?

The Japanese are famous for their slim, young and beautiful bodies. It is all thanks to the diet, activities and dietary methods created by them. The Japanese have invented the Japanese-style diet method, which is a very useful and suitable diet for those who are on a diet and are losing weight. So how do Japanese people eat to lose weight, please find out with me through the article below.

The Japanese are famous for their slim, young and beautiful bodies. It is all thanks to the diet, activities and dietary methods created by them. The Japanese have invented the Japanese-style diet method, which is a very useful and suitable diet for those who are on a diet and are losing weight. So how do Japanese people eat to lose weight, please find out with me through the article below.

1. What is the Japanese Diet?

The Japanese diet is the traditional diet of the people of this country. The Japanese diet is mainly about eating a lot of protein, with less fat and carbs. During the Japanese diet, you should avoid eating sugar completely, flour products, alcohol, beer, tobacco and any similar foods, besides you need to limit the use of oil. plants to a minimum. In addition to your diet, you need to drink no less than 2 liters of water per day. If you are tired, you can drink more green tea or black coffee without sugar. This diet is not dangerous but also proven to be very effective in the process of weight loss.

What is the Japanese Diet?

What is the Japanese Diet?

2. Principles of the Japanese Diet

Any weight loss method when applied needs to pay attention to the principles. The Japanese method of weight loss is a method of carefully calculating the amount of calories loaded into the body in each meal. Although you do not completely eliminate a food, you need to reduce the proportion of sugar, starch and fat that is not good for the body. In addition to eliminating sugar, starch and fat, you must also get enough nutrition from the group of foods rich in protein and fiber such as seafood, meat, fish and vegetables.

In addition to the diet, you should combine it with gentle exercise to get the best effect from the diet. But you should note that only gentle exercise should not be overworked. Gentle exercise and fitness activities that you can refer to such as: walking to lose weight, practicing yoga, meditating, breathing exercises to lose weight Japanese style. Besides eating and practicing Japanese style, a good night’s sleep is also very good for your weight loss.

Principles of the Japanese diet

Principles of the Japanese diet

3. Japanese diet method

Before doing any diet, you need to take time to prepare your health before implementing that diet. Because when starting the diet you will have to cut a large amount of nutrients absorbed into the body. When the body is tired, but starting the diet right away, you will not be able to last long. About 5-7 days before starting the diet, you can take a multivitamin supplement so that the diet does not affect the skin and the general condition of the body.

Eat lots of protein and limit fat

The Japanese especially like to eat seafood because seafood is an additional source of protein and then contains almost no fat. In one study, women who ate a low-fat, high-protein diet with 100g of protein per day for 8-10 weeks were able to lose 15kg. Research has also shown that a high-protein diet helps to lose weight effectively, increase metabolism, reduce the hunger hormone ghrelin, and create a feeling of fullness for a long time.

Eat lots of protein and limit fat

Eat lots of protein and limit fat

Eat lots of green vegetables and fruits

Fruits and vegetables are great sources of fiber and nutrients. Eating a lot of green vegetables and fruits can cure many diseases such as diabetes, high blood pressure, eating a lot of green vegetables not only helps beautiful skin but also has the effect of losing weight. Therefore, you can immediately notice that the Japanese diet always includes vegetables and fruits such as seaweed, cabbage, cauliflower, cucumber, tomato, eggplant, apple, strawberry. , orange, persimmon, kiwi, cherry,…

Eat lots of green vegetables and fruits

Eat lots of green vegetables and fruits

Limit starch, sugar and alcoholic beverages

Sugar and starch are the main causes of excess fat, so eliminate foods and fast foods that contain a lot of sugar, starch and stimulants such as cakes, cookies, chips, pizza, sandwiches, water. carbonated sweets, beer, wine…will help you lose weight faster and safer.

Drink additional detox water

The Japanese also use detox water instead of snacks. Detox water not only helps reduce appetite but also helps you lose weight and provides a good amount of fiber and vitamins for the body to function properly.

Drink additional detox water

Drink additional detox water

Sample Japanese diet menu

Here is a sample Japanese diet menu for 7 days you can refer to.

Sample Japanese diet menu

Sample Japanese diet menu

+ Day 1: Breakfast 1 cup of pure black coffee. Lunch 2 hard-boiled eggs, fresh cabbage salad with vegetable oil, raw tomatoes and tomato juice. Dinner 200g fried or steamed fish, fresh cabbage salad.

+ Second day: Breakfast 2 apples and 1 glass of tomato juice. Lunch grilled chicken breast or boiled chicken breast and served with boiled cauliflower. Dinner 200g of boiled beef and 1 cup of fat-free kefir.

+ Third day: Breakfast includes 2 slices of black bread and 1 omelet. Lunch should be 2 slices of salmon served with a salad of 3 boiled carrots mixed with vegetable oil. Dinner 2 apples.

+ Fourth day: Breakfast 1 cup of black coffee or 1 cup of green tea. Lunch includes coriander mixed with oil, 2 apples. Dinner 2 hard-boiled eggs and 200g steamed beef, fresh cabbage salad mixed with cooking oil.

+ Fifth day: Breakfast carrot salad mixed with lemon juice. Lunch 500g steamed or grilled fish with a cup of tomato juice. Dinner 2 hard-boiled eggs, fresh cabbage salad with cooking oil.

+ Friday: Breakfast 1 cup of black coffee and 1 ripe banana. Lunch 500g boiled chicken and fresh cabbage and carrot salad. Dinner 2 hard-boiled eggs, raw carrot salad mixed with cooking oil.

+ Saturday: Black tea breakfast. Lunch 200g boiled beef, 2 apples. Dinner you can choose any one of the dates listed, except the dinner on the third day.

You need to end the diet cautiously and slowly by gradually increasing the amount of food in each meal as well as gradually introducing salt into the daily diet. After the process of dieting, you should eat in moderation because the risk of gaining weight back is very high. Another idea that you should keep in mind is: do not repeat the diet more than 3-4 times a year because that will affect your health, causing a deficiency of substances that cause body weakness.

4. Note when applying the Japanese-style diet to lose weight

To achieve the most effective with the Japanese way to lose weight, you should keep a few things in mind:

  Note when applying the Japanese-style diet to lose weight

Note when applying the Japanese-style diet to lose weight

+ The Japanese-style diet is absolutely not applied to pregnant women, lactating mothers, children, people with acute gastrointestinal disease, people working in an active environment. Stressed mind or suffering from kidney and heart related diseases.

+ Strictly follow the prescribed nutritional content and do not use weight loss drugs of unknown origin.

+ Do not stay up late or use stimulants such as alcohol, beer, tobacco, …

+ You should add vitamins and nutrients from functional foods to avoid energy imbalance.

Through the article Japanese people eat to lose weight has helped you know how to choose a Japanese-style diet menu that best suits your body. Why don’t you prepare now to have a slim and healthy body. Wish you soon success on the way to lose weight with the Japanese diet method!

Emilia Chaney
Emilia Chaneyhttps://agrisearch.net
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

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