Not one of the people in the world the expression "You are what you eat" does not sound so important, both for the Japanese. The Japanese, by all accounts, having the least problems with obesity, they have the highest life expectancy and better overall health.

What do they eat?

The Japanese diet - is one of the most strict diets: for thirteen or fourteen days (that is how much is the length of the two main variants of the Japanese diet) diet involves eating very few calories. It is quite natural that in order to get out of the Japanese diet, without any consequences for health and well-being (and, most importantly, without the return of extra kilos, dropped during the period of diet), you must follow a few basic rules.

The importance of rice

Rice is the main source of carbohydrates in Japan, it is used at each meal. Nevertheless, this is the basis of the Japanese diet is not rice, fish, which the Japanese use more than 70 kilograms per person per year - means 190 grams per day. The combination of rice and fish as their main food is far superior to the American diet of meat and potatoes and European style food "just a little bit," and as far ahead of the Russian version, which includes pork, potatoes and mayonnaise.

So what the Japanese eat? Miso and other soy products! Miso - a fermented soybean product and soup out of it, which has a simple taste and easy to digest. It has all the benefits of soy. Also, do not forget about the famous soy sauce. Japanese consume an average of about 200 grams of soy products per day.

So why are they are so slim and healthy?

To this there are several very good reasons. One of them is a moderate consumption of sugar.

• Less sugar

The Japanese consume only 20 kilograms of sugar per year (compared with the Americans, eats 71 kg per year). Another reason - a high intake of cereals (which, of course, include rice), which is 105 kilograms per year (compared with 68 kilograms per year in America).

The human body, as it turned out, feeling much better, using natural grains and less sugar, rather than fried potatoes and a variety of foods with excessive sugar content. In Japan, much less incidence of heart disease Heart disease: prevention and prevention   and cancer than in the US. Despite the fact that they eat as much meat as Americans (or even more), and more smoke is likely refined sugar and stress How to beat stress? Create an oasis   are the two main reasons that negatively affect health.

• The size of servings

Another important factor in the Japanese diet is portion size. Portions are small in Japan.

This means that they enjoy the taste of food, eat slowly and with pleasure. And there is no high-speed eating hamburgers, deep fried potatoes and a huge portion of sweet drinks.

Eating using chopsticks helps in this process. The food enters the mouth in small pieces, the taste of which is felt much better. It also aids in the digestion, as has long been proven.

There are two factors that are worth mentioning, noting the success of the Japanese diet.

• The first - a breakfast.

A typical Japanese breakfast may consist (and usually includes a) green tea, steamed rice, miso soup with tofu, green onions and scrambled eggs, as well as raw and grilled fish.

This breakfast gives the body everything you need to start the day well. The person feels better, and this food is absolutely not gaining weight. As time it stimulates the metabolic mechanism Metabolism: The basis of life of all living things . Weight will not grow, and in the event of excess weight, even will be reduced.

• The second factor - the variety.

Average American consumes about 30 varieties of food per week. The average European (especially from Southern Europe) uses about 45. The typical Japanese person eats about 100 kinds of food per week, which includes lots of fresh fish, vegetables, fruits and a variety of meats.

• There is another important point - the Japanese chefs prepare food easily, and thus, there is no feeling of overeating after a meal.

Proper Japanese diet against diseases

We all know that diet plays a huge role in the welfare and quality of life. It is also widely known that the life expectancy in the United States for the children born today, 78, 37 years. In Japan, it is almost 4 years of above 82, 25. Of course, there are many other factors besides diet that determine lifespan. For example, in the US, higher the level of crime involving firearms, in other words - more murders. There are also many more problems related to drugs. In addition, the degree of inequality in wealth between the haves and have-nots is also much more. Nevertheless, the fact remains that the Japanese diet is considered one of the healthiest in the world.

Japan is an island nation, and fishing plays a big role in the economy. In towns and cities running a large number of sushi restaurants that use various tricks, such as "sushi train" and order with the help of the touch panel. Fish is an excellent source of high quality protein. It contains a small amount of saturated fats, wherein it contains high levels of omega-3 fatty acids. In his studies, the effect of fish oil Fish oil - so whether it is useful to think?   intellectual power, researchers have shown that these essential fatty acids play an important role in improving the functioning of the brain. The Japanese, of course, eat fish more frequently than Americans. Even foreign tourists who come to Japan generally eat fish at least once every two or three days. Many Japanese eat it more regularly. Housewives usually alternate fish and meat as the main ingredients for the evening meal. It is also very common fried fish for breakfast.

Different diets based on grapefruit were already known in the early twentieth century. For decades, they have more or less successfully used for quick weight loss by celebrities from the world of show business and ordinary people who want as soon as possible in order to bring the figure to the beach season or festive event. Egg-grapefruit diet is suitable primarily for those who need a short time to lose a few kilos.

To suit egg-grapefruit diet

Egg-grapefruit diet is fairly efficient means for rapid weight loss of 2-5 kg. It can also be used by those who are in the process of losing weight faced with the effect of the plateau - the so-called phenomenon where weight before successfully reduced, suddenly stopped at one spot, far from desired. With a rigid diet (egg and grapefruit diet, no doubt, refers specifically to such diets) often manage to move the process forward and to continue losing weight.

Why eggs and grapefruit?

Egg - an excellent source of protein and energy value of one egg is only 70-80 calories. Eggs are relatively quickly and permanently saturated (although, of course, we should not delude ourselves, and expect that the egg-grapefruit diet will take place easily and without feeling hungry - unfortunately, it usually is not the case), and provide a person a number of useful substances, including - calcium, vitamin D, folic acid Folic acid - the value is hard to overestimate Sodium.

Egg whites are much less calories and contains less fat than the yolk. The egg, which is the total energy value - 80 kcal, the yolk contains about 60 calories and protein - only 20 kcal. Besides, in the yolk contains more than four grams of fat and protein - from 0.04 g to 0.08 g of fat. In view of these data to those who need to lose weight very rapidly, it has created a diet egg white and grapefruit. It is similar to an ordinary egg-grapefruit diet, but during such a diet should eat only egg whites, no yolks. The number of eggs can be increased - for example, instead of two eggs eat lunch proteins from three or four eggs.

Most people do not adhere to such a diet more than three consecutive days; to comply with its longer very difficult. In addition, long-term diet, which does not provide even a minimum amount of human calories needed for the basic functions of the body, leading to a decrease in concentration, irritability Irritability - you try to control my temper , Reduced efficiency and other negative consequences.

Grapefruit was originally included in the diet (as well as a number of other diets) because he is credited with the ability to burn fat deposits. It is now known that this ability has no grapefruit, but it can probably affect insulin levels The principles of action of insulin - the science of saving lives   in the blood, and thereby contributes to weight loss.

Disadvantages egg-grapefruit diet

Although the egg-grapefruit diet many attracted by the opportunity to lose two to five kilograms in just a week, it has some serious shortcomings.

• Firstly, as is the case with any rigid diet, to keep the egg-grapefruit diet, need more willpower. This diet is especially difficult given to those who do not live alone - it is difficult to be satisfied with low-calorie lunch and dinner, where households are preparing something that you can not be there.
• Secondly, this diet does not contain all the necessary nutrients a person, and it can not be the basis for the development of habits for healthy, nutritious food.
• Thirdly, grapefruit very sour and its frequent use for several days can lead to painful ulcers in the mouth. Grapefruit can also cause irritation of the mucous membrane of the stomach, which is why egg-grapefruit diet is not suitable for people with any gastric diseases.
• Fourthly, grapefruit may reduce the effectiveness of certain drugs. People who are taking any medications before starting this diet it is necessary to consult with your doctor.

Menu egg-grapefruit diet

Different sources can be found slightly different versions of this diet, but all of them include a lot of protein and low carbohydrates. Here are two egg-menu option Grapefruit Diet for one day. You can stick to one of them, or to alternate both options for three to seven days. The maximum permissible length of egg-grapefruit diet is twelve days, but stick with it for so long is not recommended without a doctor's approval.

Menu egg-grapefruit diet - an option first

Breakfast:

• Half a grapefruit or 200-250 ml of freshly squeezed grapefruit juice without sugar;
• Two eggs prepared by any method;
• Two thin pieces of bacon (best to use turkey bacon).

Lunch:

• Half a grapefruit;
• Green salad;
• Meat without visible fat in any amount.

Dinner:

• Half a grapefruit;
• Green salad, boiled vegetables or green or red;
• Fish or meat in any number;
• One cup of tea or coffee without sugar and cream.

Menu egg-grapefruit diet - the second option

Breakfast:

• Half a grapefruit;
• A cup of coffee or tea without sugar and cream.

Lunch:

• Half a grapefruit;
• Two eggs prepared by any method;
• Salad of cucumber and tomato with olive oil and lemon juice and / or vinegar;
• One slice of whole-wheat bread, the dried in a toaster;
• Coffee or tea.

Dinner:

• Half a grapefruit;
• 140 g of meat without visible fat;
• Salad with lettuce and tomato;
• Coffee or tea.