Japanese Diet Recipes: Suzuki and Nakamura Food Methods

Below are two Japanese-style weight loss diets, which are based on very ordinary daily meals, through...

Strict rules and enforcement are used to achieve weight loss results.

> **2.** **Suzuki-style Specific Weight Loss Diet**

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> Rice is the staple food for three meals a day, and each meal has a relatively strict portion size.

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Side dishes for three meals a day:

Breakfast: Japanese miso soup (in addition to seaweed, various vegetables can also be added), 1 sheet of nori seaweed.

Lunch: Sun-dried small sardines and mashed white radish (mixed), cold vegetable salad (with cheese)

Sesame oil, soy sauce), boiled seaweed (kelp, wakame), and well-cooked soybeans, without oil. Please note.

Do not consume excessive amounts of side dishes.

Dinner: 60-80 grams of lean meat or fish. It should not be cooked with oil; steaming or boiling is preferable, followed by seasoning.

Ingredients: Cold-dressed vegetables, blanched in boiling water.

Key points of this recipe:

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> ① Eat rice for all three meals, at regular times and in fixed quantities, with a maximum of one small bowl of rice per meal.

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② Control the intake of animal fats and reduce the absolute amount of side dishes consumed.

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③ Avoid fried foods and, except for sesame seeds, avoid foods containing fat.

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> ④ Do not add oil to the seasonings, such as sesame oil, salad oil, peanut oil, soybean oil, butter, etc.

⑤ Eat one tablespoon of dried small fish daily to increase calcium intake. This includes dried sardines and other dried fish.

In addition, you can eat other dried fish, such as dried fish powder and salted dried fish skewers, with fish as the main ingredient and marine plants added.

⑥ The amount of marine plants should not be too much, only to supplement calcium and other inorganic salts and cellulose.

> ⑦ Boiled green vegetables can be blanched in boiling water.

⑧ For fish and meat with high fat content, the fat should be removed. Fish should be steamed or boiled for a longer time to ensure the best flavor.

Steamed food is best, and special attention should be paid to dishes cooked with marine plants.

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> 9. Eat soybeans and sesame seeds. Besides containing a large amount of protein and fat, soybeans also...

It also contains linoleic acid, vitamins E and B, and fiber. However, soybeans are not easily digested and absorbed.

It is not advisable to eat too much of it; you can eat some soy products without additives.

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> ⑩ Water or tea, 4 cups a day, 5 cups a day in summer, and 1 bowl of soy sauce soup a day.

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> ⑪ Snacks, small cookies, dairy products, fruits, and fruit juices are not allowed. (1 day)

You can eat one red bean paste glutinous rice ball, red bean paste rice cake, or 0.5 kg of steamed sweet potato. Drink more coffee...

Black tea is fine, but you should avoid milk, creamy foods, and limit your sugar intake. Alcoholic beverages are also acceptable.

It can be used to regulate your mood. If it contains too much water and calories, you should drink less or not at all.

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The Suzuki method of weight loss is merely intended as a helpful suggestion. For weight loss in China...

For obese individuals, due to different dietary habits, their experiences can be used as a reference to develop a suitable diet.

> Develop your own weight loss plan.

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> 3. **Nakamura-style food method**

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The Nakamura-style food method includes three courses: A, B, and C. Course A through C is the standard course, while course B through C...

The treatment course is a special type.

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Treatment A lasts for 7 days and is the period for rapid weight loss, also known as the "decisive food reduction" phase.

The characteristics of the treatment are: significant weight loss, reduced stomach capacity, improved self-reported symptoms, and improved blood sugar levels.

> Blood pressure is reduced, and headaches and shoulder pain disappear.

Treatment B lasts for 5 days and is suitable for frail, elderly, and obese individuals suffering from serious illnesses.

The treatment is characterized by the use of specially formulated alternative foods, such as rye bread crumbs and high-protein similar foods.

Replacing regular food with Vitasoy can result in an average weight loss of 3 kg over 5 days.

It is heavy, but because the time is short, the weight is very easy to return to its original state after resuming a normal diet, and it is not easy to maintain.

Treatment C lasts 13 weeks, totaling 3 months when combined with either Treatment A or Treatment B. It serves as a maintenance measure for either Treatment A or Treatment B.

> The results of the treatment, the stage of improving dietary habits. C. The characteristics of the treatment course.

The characteristics are: eating low-calorie, high-protein foods, losing weight slowly, and developing healthy eating habits.

> Develop good habits to ensure you don't regain weight after losing it. The diet for Treatment C doesn't require special planning.

> It is a method that selects an appropriate low-calorie diet based on an individual's physical condition and weight fluctuations.

A high-calorie, nutrient-rich, balanced diet, its dietary requirements are basically the same as the Suzuki diet for weight loss.

To be continued, we will not list them all here. We will only describe the A course of the Nakamura weight loss method:

Nakamura's A-course weight loss method aims to reduce weight by 5 kilograms within 7 days. The specific method is as follows:

Day 1: Stop eating rice, bread, and oily stir-fries that are prone to causing weight gain; reduce the amount of side dishes.

Eat only 80% of what you ate the day before, and chew slowly and thoroughly; drink plenty of water, and you can also drink Japanese tea, black tea, or coffee.

Drink 6 or more cups daily; stop drinking miso soup and switch to a special high-protein vitamin milk tea, 3 cups daily.

A cup; 3 slices of black bread crumbs, to be eaten in 3 servings; side snacks include Halle lemons, etc.

Day 2: Reduce side dishes to 70% of the previous day's amount, chew slowly and thoroughly, and drink Vita Milk Tea.

3 cups of milk, 3 slices of rye bread, and the same supplementary foods as before. You can drink plenty of water and tea. If you have free time on the second day...

It's a bit uncomfortable and I feel a bit bloated, but I have to keep going.

Day 3: Reduce side dishes to half of the previous day's amount, and chew slowly. Vita milk tea, rye milk tea.

The bread and other snacks were the same as on day 2. On day 3, I felt very hungry and my mood was better.

If you feel irritable, try to distract yourself by doing something or light exercise. Day 3 is the most frustrating day.

Day 4: Discontinue complementary foods. Vita milk tea, rye bread rusks, and other supplementary foods remain the same as before.

Savor every food carefully. On the 4th day, weight loss was significant, but I was irritable and in a slightly better mood than on the 3rd day.

Day 5: Drink only Vita Milk Tea, 3 times a day, 1 cup each time. Supplementary foods are the same as before.

You can drink more water, tea, and coffee. By the 5th day, your mood has noticeably calmed down, your weight has significantly decreased, and your mental state is good.

Day 6: Same diet as Day 5. On Day 6, I didn't feel like eating much, but I was in a good mood and my complexion was good.

It's not bad looking, and I'm happy with the results of my efforts over the past few days.

Day 7: Same as Day 6. The 7-day A treatment course is complete; it's time to move on to the C treatment course.

During the treatment, while paying attention to dietary conditions and gradually reducing food intake, one's physical condition also changes.

During this period, even if you overeat, you won't gain weight. This applies to the first three days of C treatment.

Gradually increase the amount of food consumed each day, and after 5 days return to the new normal amount of food (not...).

(Normal food intake before weight loss). C. The treatment course should be continued for 13 weeks.

During treatment A, daily life remained largely normal. However, because it involved dieting,

Your blood sugar and blood pressure are low. Please be mindful of strenuous exercise, sexual activity, and bathing. Occasionally...

Some people may experience adverse reactions such as nausea and headache. Resting appropriately will usually resolve these symptoms in 2-3 days.

If the symptoms disappear, or if the reaction is too severe and difficult to continue, you can stop treatment A and switch to another weight loss method.

For obese individuals, the diet should consist mainly of vegetables and melons, with less staple food and fried food.

If you feel hungry, eat some apples or bananas, or drink a glass of juice before meals. Maintain a stable diet.

Habits should be cultivated, and overeating or irregular eating habits should be avoided. One point that needs special mention is that obesity...

Overweight individuals must develop the habit of defecating every morning. If they have habitual constipation, they must eat dinner.

Eat more vegetables rich in coarse and long fibers, such as celery, Chinese cabbage, and leeks.

Maintaining regular bowel movements is essential for sustaining normal bodily metabolism.

[Appendix]

(The attached tables have been deleted, including tables of common food composition, sugar content of food, cholesterol content of common foods, linoleic acid content of several foods, fatty acid composition of common foods, food selection table, food exchange table, categorized food usage, and examples of daily nutritional quotas.)

Chapter Four: Exercise, Weight Loss Methods

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"Life lies in movement"-this is a well-known truth. How can we exercise in a way that is beneficial?

**Is it beneficial for physical health and weight loss?** Current scientists believe that a combination of dieting and exercise...

Exercise is the best way to lose weight, and it is especially important to choose appropriate exercises and methods.

The principle behind exercise for weight loss is that muscles need to consume a lot of energy during exercise.

The main sources of energy are carbohydrates and fats. When the body engages in short-duration, rapid-motion activities...

During exercise, a large amount of sugar in the body is broken down to generate heat energy to meet the needs of the muscles. And when...

When the human body engages in prolonged endurance exercise, glucose alone is not enough to provide energy; it also needs to generate more energy.

Fat, after being oxidized and broken down, releases heat energy to meet the needs of muscles. During exercise, a person also...

It is necessary to fully mobilize organs such as the heart, lungs, and blood vessels to participate in gas exchange, especially to increase...

The increased oxygen supply will more effectively promote the oxidation of fats into carbon dioxide and...

Water helps burn fat. Therefore, to achieve effective weight loss, it is recommended that dieters...

Choose a sport that is of a certain intensity, long duration, and requires endurance, based on your own physical condition.

Activities such as cycling, walking, jogging, and swimming should be practiced consistently over a long period to achieve the desired results.

Weight and figure.

**I. The Principles of Exercise Therapy**

Exercise therapy, also known as physical exercise, involves burning excess body fat through physical activity.

It is a therapy that uses energy to prevent and treat obesity, and is also one of the main methods of weight loss.

Thousands of years ago, our ancestors recognized the close relationship between exercise and health.

A separable relationship. The Chinese proverb "Running water never stagnates, and a door hinge never rusts" illustrates this principle.

The reason why exercise has so many benefits for human health is that modern medical research has found that...

The main reasons are as follows: First, exercise can help with weight loss because muscles develop during exercise.

A large amount of calories need to be burned, and at this time, excess sugar in the body will be used to burn calories before it is converted into fat.

It is consumed, thus reducing the chance of fat formation. At the same time, during muscle exercise, because...

Muscles increase their utilization of free fatty acids and glucose from the blood, which also reduces fat cell size.

Cell shrinkage. Secondly, exercise has a good regulatory effect on visceral function, especially on cardiovascular function.

It has a good regulatory effect on the functions of the vascular and respiratory systems. Exercise can increase heart rate.

Increased blood output enhances cardiac contractility, maintains good elasticity of the vascular system, and reduces blood pressure.

Lipids are reduced, and the deposition of metabolic products such as cholesterol on the blood vessel walls is decreased; exercise can also improve the myocardium.

In hypoxia, it promotes the formation and development of myocardial collateral circulation, thereby improving myocardial function.

This ability to work is extremely beneficial for obese patients with cardiovascular diseases such as coronary heart disease. Third, exercise...

During movement, muscles rhythmically contract and relax, in addition to the up-and-down movement of the diaphragm during respiration.

It can directly enhance and improve lung capacity, thereby increasing a person's oxygen intake and oxygen utilization capacity.

It helps maintain abundant physical strength and vigorous energy. Exercise improves lung ventilation and gas exchange function.

It helps to oxidize and burn more excess fat; exercise can also improve the respiratory system.

It makes breathing stronger, allowing you to inhale more oxygen and exhale excess carbon dioxide, which is beneficial for newborns.

Metabolism. Exercise promotes fat breakdown and muscle protein synthesis, which is beneficial for the body's metabolism and endocrine system.

It has a significant impact on secretory function. Fourth, exercise can lower blood lipids, especially lower...

Blood triglyceride levels and plasma insulin concentrations also decreased significantly after exercise.

Fifth, exercise also affects the human digestive system. Exercise can improve the excretory system, making patients...

Obese individuals with constipation experience regular bowel movements. Exercise affects the function of the urinary system and metabolism.

All of these have a good regulatory effect. Exercise can regulate mood, enhance digestive function, and improve sleep.

Exercise can significantly enhance muscle strength and improve joint flexibility and agility.

Sixth, exercise can also improve and enhance the central nervous system's command and regulation of the whole body.

Function. Because the neuroendocrine system regulates the body's metabolism, if obesity...

Obese patients who engage in a certain amount of exercise will have their neuroendocrine system stimulated, causing it to secrete stimulants.

These hormones promote fat metabolism, thus reducing fat accumulation.

The degree of obesity in obese patients. Exercise can regulate the activity of the cerebral cortex and invigorate the spirit.

It invigorates and fills the body with energy, eliminating the feelings of inferiority and anxiety among obese individuals and boosting their confidence in overcoming obesity and related diseases.

Exercise can increase limb flexibility and improve joint problems and slow movement in obese individuals.