Scientific nutrition is one of the reasons why Japanese people can have the highest average life expectancy in the world. At the same time, Japanese women also have the lowest obesity rate in the world. Japanese people are healthy thanks to scientific eating habits. Join My Auris to learn about the Japanese weight loss menu and apply it effectively at home!
What principles will the Japanese weight loss menu have?
One of the principles of the Japanese weight loss menu is quality over quantity. You need to reduce the amount of sugar, starch, fat, etc. However, you still need to provide your body with enough protein and fiber. Japanese menus usually have 1 main dish and 1 to 2 side dishes. You can divide your meals into small portions, combine eating slowly and chewing thoroughly to maintain energy while losing weight.
What principles will the Japanese weight loss menu have?
Specifically, there will be some basic principles in the Japanese diet when losing weight weight:
Important consumption ingredients are vegetables, fruits, fermented foods, fish, green tea, soybeans,…
Limit your intake of processed foods that contain a lot of fat.
Avoid eating salt, alcohol, sugar and too much bread.
Limit your intake of dairy foods, you can eat some grain products, but not at main meals.
Add enough water to your body every day, from 1.5 to 2 liters of water.
Dishes should be prepared mainly by steaming, boiling, and grilling.
Prioritize eating fermented foods, containing probiotics that are good for the digestive tract such as kimchi, miso,…
Need to maintain 3 main meals/day.
Remember to eat slowly and chew thoroughly, and also divide meals into small portions.
Supplement missing nutrients and vitamins through some functional food products.
Detailed Japanese menu for 7 days (applicable to weight loss)
To build a Japanese weight loss menu, you need to pay attention to the calculation From there, the weight loss process can achieve the expected results.
Detailed Japanese menu for 7 days (applies to weight loss)
Refer to the following Japanese weight loss menu, from there you can apply it according to your weight loss needs, or change a healthy diet to improve your health. Let’s improve your health, body shape and spirit day by day!
Day
Breakfast
Lunch
Dinner
1
– Green or black tea
– Green salad with olive oil
– 200g beef steak
– 2 eggs boiled
– 200g beefsteak
– Fruits
2
– Black coffee
– Fish mint salad with olive oil, sliced fresh carrots
– 3 boiled eggs
– Water lemon
– Fish mint salad, with olive oil
– Braised or steamed chicken breast 400g
3
– Lemon juice
– Vegetable salad with olive oil
– Steak 200g
– 3 eggs boiled
– Boiled, steamed or grilled fish 500g
– Tomato juice
4
– Green tea
– Vegetable salad with olive oil
– Steak 170g
– 3 eggs boiled
– Parsley/fennel bulbs served with apples
5
– Unsweetened coffee
– 1 boiled egg
–3 fresh carrots
– 1 to 2 fruits
6
– Unsweetened coffee
– 1 slice of toast
– Vegetable salad with olive oil
– Boiled, steamed or grilled fish
– Steak 200g
– 1 box low-fat plain yogurt
7
– Black coffee or tea
– Steamed, boiled or grilled fish
– Tomato salad, fish mint with olive oil
– A little low-calorie fruit
Notes before implementing the Japanese weight loss menu
Before applying the Japanese weight loss menu, you need to determine your body’s condition. Specifically, the BMI index will help you know whether you are overweight, underweight or in balance.
Notes before implementing the Japanese weight loss menu
In addition, it is also necessary to calculate the excess fat index in the body to be able to come up with the best adjustment method. Health status is also an issue that needs attention. You need to check your health and consult your doctor before losing weight. Especially for cases that require a lot of physical exercise, or people who are undergoing stressful mental work.
In addition, you should gradually reduce your diet about 5 to 7 days before starting to lose weight. The purpose is to help the body get used to the diet, limit cravings or lack of energy.
Note that the above weight loss menu will be contraindicated for pregnant women, breastfeeding women, people with stomach disease, heart disease, chronic diseases,…
Above is the Japanese weight loss menu. You can substitute dishes based on your preferences to make them more Vietnamese. However, you need to make sure the principles are correct and the total calories are appropriate.Notes after following the Japanese weight loss regimen
In some cases, the practitioner experiences some unwanted reactions after a meal, or feels that the body is not strong enough to continue. It’s best to stop following this weight loss regimen.
Currently there are many safe scientific weight loss regimens, the Japanese method is also one of the healthy, nutritionally balanced diet measures. However, before starting any diet, you need to consult a doctor or nutritionist to get the best advice.
Weight loss regimen also needs to be combined with a safe and scientific exercise regimen. Therefore, you should spend a lot of time on exercise such as walking, practicing sports such as yoga, gym, etc. Only when you have a combination of scientific eating and regular exercise can you bring the expected weight loss results. At the same time, it improves health and does not experience dangerous effects later.
Hopefully the above information can help you know exactly about the Japanese weight loss menu. Although the menu may look simple, not everyone can follow it. This depends on each person’s health status, body index and perseverance. Therefore, to be able to lose weight most successfully, you should first consult a nutritionist for the most detailed advice. On the other hand, don’t forget to exercise regularly to bring about the expected weight loss results!
