The Japanese diet is a centuries-old experience of a particular nutritional system that brought health, longevity, excellent physical condition, and strong immunity to the people of the land of the rising sun. Even centuries later, the Japanese have kept their cuisine healthy and clean of most of the harmful foods that have permeated many national menus. The basics of Japanese food are simple, accessible, and fun.
Japanese Diet: Samurai Health and Longevity
Japanese culture is based on concepts such as "harmony", "balance", "moderation", "self-control". We can see the same principles if we look closely at the Japanese diet. Its roots go back to centuries when legendary warriors, the samurai, were a privileged class in Japan. The tough, determined and cruel fighters of the Middle Ages despised the peaceful peasant life. They spent their days grueling physical persecution, clan wars, and intrigue. Samurai have always been in amazing physical shape, as their occupation required readiness to fight almost every minute.
They were hardened, perfectly healthy people, well developed physically, and with strong immunity. Every samurai was well versed in medicine. In the warrior's travel bag there was always a first aid kit with a fairly serious medicine kit and numerous bandages. The Japanese of that time understood their body very well and knew the limits of its capabilities.
So what is the essence of the Japanese diet? Many people think that since the samurai were warriors and did a lot of physical exercise, they ate a lot of meat and fish. But that's not the case. As paradoxical as it sounds, the samurai were almost vegetarian. They at least and rarely ate meat and did not even eat fish every day. Today almost everyone can eat fresh fish. Back when there were no refrigerators and fast deliveries, freshly caught fish was only available to the wealthiest aristocrats and residents of the fishing villages. The samurai ate dried fish.
The calorie content of the daily food of the warrior was at least one and a half and within two thousand calories. The staple food on the Japanese samurai table was rice. It was grown in perfect ecology, harvested by hand, simply prepared. Free of genetic engineering and chemical treatments, the product was valuable and nutritious. A variety of vegetables have been added to the diet: eggplant, white radish (daikon), onions, beans, bamboo, soy products. Vegetables were boiled or stewed. Milk was considered a delicacy at the time and was not available to everyone. Medicines included fruits and green tea. For dessert - honey.
This is how the national food culture of the Japanese people was born.
Proper nutrition is the key to harmonious weight loss
Of course, the Japanese table has changed a bit today. But the essentials have remained: moderation, harmony, the absence of harmful products, ease of preparation.
If you take a close look at Japanese cuisine, almost every dish is an excellent recipe for losing weight. Over the years, the Japanese only added vegetables to their diet and began consuming more fresh fish and meat. There are still few sweets left. Losing weight with such a nutritional system is guaranteed to be successful and safe for the body. What is the richness of the Japanese table today? Fish will come first. In every form: raw, fried, steamed and a thousand other options with their own subtleties. No Japanese menu is complete without seaweed and other seafood. The Japanese consume a lot of vegetables. Soy products occupy an important place. Of course, everyone knows that rice is the staple food in Japanese cuisine. The list is rounded off by fruits and the famous green tea.
Like samurai who never had much time to stand at the stove, modern Japanese prefer freshly prepared food. Today, a simple Japanese lunch consists of fried fish with a bowl of rice, miso soup, boiled vegetables, and green tea. Thus, the diet of the people of the Land of the Rising Sun is rich in omega-3s, which eloquently explains why the Japanese top the list of the long-lived nations on the planet. It remains to add that the Japanese share is three times smaller than the European one. Eastern people's culture from early childhood teaches a person to savor every bite and enjoy the taste. Here is another very important principle in losing weight: you have to eat slowly, slowly, and chew the food thoroughly!
Slimming recipes from the land of the rising sun
A Japanese woman spends very little time preparing food. Modern women will surely appreciate it. Diet is usually problematic. The Japanese food system is a big exception. It does not take long to prepare the following weight loss recipes. And you are guaranteed effective and safe weight loss.
Nori seaweed and rice
Cook rice, preferably without salt. Fry the nori seaweed lightly. If not, you can replace it with celery. Put the seaweed in a bowl and place the rice on top. The rice is about 2 inches thick. Lay the algae on top in one layer and roll everything into a roll. Cut the finished dish into strips 3-4 centimeters long, serve.
Mix the cooked rice with finely chopped herbs and various vegetables. Add a little water and shape into cakes. Fry in vegetable oil.
Miso soup with shitaki
Cut 1 packet of tofu into cubes. Put a saucepan on the stove and bring 1 liter of water to a boil. As soon as the water boils, add the dashi. We add to taste, but if you want to follow the recipe it's 4 teaspoons. Add the tofu cubes to the broth and cook for 2 minutes. Dilute the broth and miso paste separately in a ladle. Mix with almost ready soup. Finely chop 10 shitake and add to the soup. Cook for another 2 minutes, but do not bring to a boil. Add finely chopped green onions before serving.
Ebi Sunomono Salad
Cut 2 large cucumbers into strips. Mix 1 teaspoon of powdered sugar with the same amount of soy sauce, salt and, if possible, rice vinegar, which can be replaced with lemon juice if not available. We get the marinade. Boil 400 g of shrimp, drain the water, allow to cool, mix with the marinade. Put the cucumbers in a bowl. Place the prawns on top. Dry 4 tablespoons of rice sesame seeds in a pan without oil and sprinkle over the salad.
There are many more wonderful dishes that can be prepared by studying Japanese cuisine. For a long time, such a diet was not considered a diet, but a nutritional system that can be adhered to for a lifetime.
Taking into account all kinds of recipes for weight loss from Japanese specialists, you can deduce several postulates, thanks to which weight loss will be successful and effective.
- Chew your food very well. You have chosen the highest quality and healthiest products. So enjoy every gram of this food!
- Moderate your consumption of white bread and it is better to avoid it altogether. If you can't completely replace bread with rice, give preference to products made from whole wheat flour.
- Grains should make up half or most of the total diet.
- One tenth of everything you eat should be seafood: sea vegetables, seaweed. And also legumes.
- Eat a bowl of vegetable soup every day.
- Try to run as much as you can. If you have to drive, choose a bike over a car. If you need to get to a certain floor, go up the stairs, not the elevator.
And never eat a diet that is low in calories or one with an unbalanced ratio of fats, proteins, and carbohydrates.