September 21st, 2014
Published on March 8th, 2013 | by Randomguru
Fine-Tuning The Low-Fat, Modified Japanese Diet
In my quest to adapt to a diet that will lower cholesterol, triglycerides, raise HDL cholesterol (the good cholesterol), and focusing on low-fat, low-glycemic foods, I research keeps pointing to a Japanese diet. Also, fish and other seafood includes Omega-3 fatty acids vital to a healthy cardio-vascular system.
For me, a modified Japanese Diet that excludes (or greatly reduces) rice and other grains, will be beneficial in reducing triglyceride levels by lowering high-glycemic foods.
Also, fish and seafood provides these necessary nutrients vital for survival: 1) Omega-3 fatty acids, 2) complete protein, and 3) a good source of vitamin B-12, lacking in many raw food diets.
This particular modified Japanese Diet includes raw foods, fresh raw fruits and vegetables, substantial protein sources, and low-fat foods.
The sample menu plan below emphasizes smaller portions, and several small meals a day (including snacks). Purified water is to be taken at any time, and foods to avoid or GREATLY reduce: Sodas, Processed Foods, Foods containing white sugar, white flour, corn-syrup, white bread, white rice, most grains, red meat and other animal meats.
The major focus is on local produce, organic whole foods.
Sample Menu Plan
1 – Boiled Egg
1 – Small Bowl of Oatmeal
1 – Small Bowl of Fruit Salad (optional)
1 – Cup of Green Tea or Coffee
1 – Piece of Fruit
1 – Tea, Coffee or Purified Water
6 – Pieces of Sashimi or Nigiri Sushi
2 – Cups of Steamed Vegetables
1 – Cup of Tea (Black, Green or Herbal)
3 – Sashimi or Sushi
1 – Piece of Fruit
1 – Cup of Herbal Tea
6 – Ounces of Grilled or Baked Salmon
2 – Cups of Steamed Vegetables or Large Raw Salad
1 – Cup of Miso Soup
1 – Decaf Green Tea or Herbal Tea