Is it possible to eat sushi on a diet? How to correctly calculate calories when ordering sushi

I must admit, when I started eating sushi, I acted rather recklessly. In this article I will tell you whether you can eat rolls on a diet. We’ll also talk about the calorie content of rolls and how to eat them correctly so as not to gain weight.

I ate as much as I could and didn't care at all what kind of rolls I ordered; if the description sounded appetizing, then they ended up on my plate.

And this continued until I learned that the benefits and harms of sushi go hand in hand and it is not nearly as healthy a dinner as I thought. Well, at least in the form in which I ordered them.

After paying attention to how many calories are in sushi and the number of calories I received, and listening to the stories of my clients, I came to the conclusion that we tend to overdo it when it comes to sushi.

General rules

Sushi and rolls came to us from Japanese cuisine quite recently, but they have gained enormous popularity and recognition among food lovers.
It would seem that it would be simpler - rice and fresh seafood, a completely unusual and even a little outlandish combination. But our compatriots liked it so much that they now order sushi not only in cafeterias, but also cook it themselves at home. The most interesting thing is that there is such a huge variety of rolls, sashimi, maki sushi and soups, and the process of eating is unusual and exciting. I want to try a lot of things and find my favorite option just for myself. Therefore, the idea of ​​losing weight thanks to sushi sounds great, the main question that interests everyone: will such a mono-diet harm your health, how effective is it, how long will the result last?

Is it possible to eat sushi and rolls on a diet?

The idea of ​​eating rolls while on a diet is original, but it cannot be said to be progressive, because losing weight on rice and seafood is a long-proven method. Take, for example, various Chinese , Japanese , Geisha diets and other diets based on the unique properties of rice and sea fish. This diet perfectly cleanses the body, saturates it with healthy fats, proteins, microelements, and most importantly, it is low-carbohydrate and low-calorie.

But what pitfalls are hidden in sushi:

• Firstly, it is salt, many ingredients - red fish, eel, chuka seaweed, soy sauce, caviar are prepared in our country with the addition of large amounts of salt, which not only will not help you lose weight, but will also cause swelling and blood pressure disorders;
• Preservatives - unfortunately, we do not have the same opportunity as the Japanese to catch tuna, eel, octopus, fugu in the morning and serve them in a restaurant at lunchtime; all these seafood delicacies are delivered to us in sealed packages with the addition of the most popular and proven preservatives ( benzoates , antioxidants and others). Or, as a last resort, frozen, for example, mussels, shrimp, hake fillets, pollock, squid carcasses.
• Dyes - many manufacturers want the product not to lose its presentation, so they “color” seaweed, pickled ginger and sauces, which also makes you think about the benefits of such nutrition.

It is not advisable to eat sushi alone for more than 3 days - every day of such a diet will help you get rid of 0.5-1 kg. In addition, to reduce the calorie content of your daily diet, you can replace one or two meals with sushi or arrange regular (for example, once a week) fasting days on diet rolls or sashimi.

Expert advice

When losing weight, nutritionists recommend replacing white rice in the roll with brown rice, since it contains cereal shells that promote more active cleansing of the intestines. It is also not recommended to eat rolls alone.

The optimal amount of product per week is 2-3 servings.

A passion for Japanese cuisine can lead to negative consequences in the form of constipation, heaviness in the stomach and increased fatigue associated with the body not receiving enough nutrients.

Nutritionists believe that only those rolls that do not contain sauces, smoked meats, salted fish and cheeses can be beneficial for your figure. Fried ingredients in the dish only harm your figure.

Carol Ann Rinzler, author of Weight Loss for Dummies

The expert believes that rolls are a good and satisfying option for losing weight. However, if you choose the wrong product, their benefits are nullified. Those losing weight are recommended to eat rolls with minimal heat treatment. Salted or smoked salmon retains fluid in the body, which has a worse effect on the figure. It is advisable that the filling contains lightly salted fatty fish, as it contains valuable Omega-3 acids and vitamin D.

Margot Jane Rathbun, American nutrition expert

He believes that the most beneficial for your figure will be those rolls that contain the least amount of ingredients. The main criterion that you should pay attention to when choosing products is freshness. Poor quality raw fish can cause parasite infection. The nutritionist is of the opinion that when losing weight, you should not resort to replacing whole foods with rolls.

Rachel Beller, nutritionist

It says that rolls are a very high-calorie product, one serving of which contains a large amount of carbohydrates. The doctor does not advise including the dish on the menu when losing weight due to the fact that the energy value of a regular set is equivalent to 4 pieces of bread.

The expert explains the high calorie content of the delicacy by the presence of white glutinous rice in its composition. Before adding to the roll, the cereal undergoes heat treatment, which is why it loses all its beneficial properties.

Authorized Products

For lovers of oriental cuisine, a diet based on sushi and rolls for weight loss is simply a godsend, because all day you need to do what you need to eat rolls for breakfast, lunch and dinner. You can diversify your diet with miso soup. The main thing to remember is that each roll should weigh approximately 50 g and you can choose different ones to suit your taste so that you don’t get bored:

• for breakfast you can eat no more than 8 rolls;
• for lunch - 6 rolls;
• for dinner – 4.

For drinks, it is best to give preference to unsweetened green tea, clean water and herbal soothing tonic teas.

Acceptable ingredients for preparing diet sushi

Classic sushi is a lump of rice topped with a piece of fish or shrimp, which can be tied with a seaweed ribbon and flavored with sauce. Rolls are a more complex design: a roll of rice with filling can be wrapped in a sheet of nori or rice paper. All this variety gives significant differences in calorie content - from 60 to 100 kcal per 100 g. Diet sushi is most often filled with the following popular ingredients:

• cucumber;
• lettuce leaves;
• omelette;
• avocado;
• low-fat Philadelphia cheese;
• carrot.

The following are allowed in minimal quantities (no more than 50-100 g):

• lightly salted sea fish fillet;
• seafood delicacies - shrimp, octopus, scallops;
• nori seaweed

Table of permitted products

Features of fish that affect weight loss

Protein foods are considered the main element of proper nutrition for weight loss. Fish and other seafood are a source of easily digestible protein. They simultaneously contain vitamins of group A, microelements - phosphorus, iron, magnesium, chlorine, manganese and calcium. Fish is rich in amino acids, including Omega-3 fatty acids, without which a healthy diet for weight loss is impossible. These products are also sources of iodine, microelements that are necessary for the health of the thyroid gland.

Another advantage of seafood and fish is that they are easily digested without giving a feeling of heaviness.

Fully or partially limited products

The sushi diet for weight loss completely excludes other cuisines of the world, that is, both the main meal and snacks should consist of maki sushi, sashimi, miso soup, etc. At the same time, it is worth limiting the consumption of:

• salt (of course, completely unsalted rolls are not tasty at first, but it is necessary to try to limit this spice to a minimum, otherwise too much water will be retained in the body);
• pickled ginger and seaweed, which may contain preservatives, flavor enhancers and dyes;
• soy sauce (you can only use it if it is absolutely natural and was brought directly from Japan);
• fatty fish;
• white polished rice (even the most dietary cucumber rolls can have a negative impact on your figure if you eat a lot of them, and therefore a lot of rice itself).

Table of prohibited products

Diet roll recipes

Philadelphia roll (calorie content 170 kcal per 100 g)

To prepare you will need: 100 g of special washed ready-to-eat rice, 50 g of low-fat Philadelphia cheese, 100 g of lightly salted salmon, a sheet of nori.

Take a sheet of nori, place rice on it, turn it over. Place the cheese mixture on the seaweed, roll it up, cut it into pieces weighing up to 50 g. Place pieces of salmon on top, if desired, sprinkle sesame seeds on top.

Spring rolls with tuna (91 kcal per 100 g)

You will need: 2 sheets of rice paper (weighing 10 g), 40 g of tuna fillet, 60 g of red salad pepper and 25 g of carrots, cut into strips, lettuce, green onions and sesame seeds if desired.

To work with paper, first soak it in boiled water. After putting the filling on the sheet, rolling it up and forming a roll, place the dish in the refrigerator so that the paper sticks together.

Recipe for diet rolls without rice (128 kcal per 100 g)

A non-standard approach for Japanese cuisine; instead of rice, you need to bake a thin omelette in a dry frying pan, and place the omelette on a sheet of nori. For gluing, just moisten the edge of the seaweed sheet and there will be no problems with fixation. You can also replace the nori sheet with rice paper, which must be immersed in boiling water before preparing sushi.

For filling you can use:

• 3-4 pieces of fresh cucumber straws;
• 1-2 long pieces of avocado;
• skim cheese;
• lettuce leaves;
• 50 g lightly salted salmon fillet.

Simple recipe for Miso soup (103 kcal per 100 g)

Take 50 g of salmon fillet, cut into cubes and cook the broth. In a bowl, dilute half a packet of miso paste and add to the broth. Season the soup with a spoon of soy sauce. You can garnish the soup with dry Wakame seaweed and a few cubes of tofu.

Don't forget about wasabi

Wasabi is a popular seasoning made by drying and grinding the root of the "Japanese horseradish". Its calorie content is only 10 kcal, and its low fat content makes it possible to use the supplement even during a diet.

Wasabi is rich in vitamin C, so it stimulates salivation and improves digestion. The seasoning also has powerful antibacterial and antiseptic properties. Another pleasant bonus is that the substances contained in wasabi can suppress the growth of streptococci, which cause caries, and prevent tooth decay.

Advantages and disadvantages

Results and reviews about the roll diet

The Japanese or sushi diet causes a lot of indignation and criticism, for example, among professional athletes, doctors and nutritionists. First of all, the ingredients are questionable - seafood, soy sauce and rice of questionable quality and safety.

But, despite all the negativity, the sushi diet is popular because it is tasty, simple and effective. Some will say that this is not an acquired taste and is expensive, but girls brag to each other and leave reviews about the roll diet and how they were able to noticeably lose weight thanks to Japanese cuisine:

• “... I didn’t deliberately sit on sushi for several days, I was working all the time, so I only snacked on rolls with friends in a cafe, and what was my surprise when I discovered that several centimeters had disappeared from my waist.”
• “... I tried this diet, it was convenient and pleasant to buy different options at the nearest Japanese stall. I really tried to eat without sauce, and managed to lose 2 kg in 4 days.”
• “... I always eat sushi for dinner, I give more preference to my vegetarian options. My weight is normal and I believe that Japanese cuisine helps with this.”

Sushi fitness. Why Sushi Fit?

You are what you eat.

Recently, people in Rus' have begun to think about what they eat and what lifestyle they lead.

At the age of 15–20, a person has what he received from nature at birth. At 45–50 years old we see what a person has done to himself. At the same time, any more or less competent specialist in any sports discipline will tell you that it doesn’t matter how well you train if you eat poorly. It is nutrition that plays a huge role in the formation of health if a person leads a sedentary lifestyle.

In any case, high-quality Japanese cuisine is by far the healthiest in its composition.

I have heard arguments many times that in the Caucasus people eat “roasted lamb” and at the same time live normally up to 100 years or more. I always want to object if you ate a piece of fatty lamb and then worked physically all day - this is one thing, but when you sit with such nutrition and grow your head into the monitor, and your back into the chair - a completely different calico with all the consequences...

Another point that worries mainly weight losers and fitness athletes, as well as beginners and not-so-builders, is the issue of calories.

No, I don’t want to say anything, counting calories around the clock may be cool, extremely scientific, but I doubt it’s practical (unless, of course, you are a super pro, a la Champ Arnold Classic).

Based on this, we at Sushi Fit Ufa have developed a line of King Size rolls. These are rolls for those who are very hungry, train seriously, or just pretend to be MASSIVE (those who need to will understand). These same rolls are quite suitable for small but very hungry girls.

For those who are not very hungry, who want variety for less money, those for whom King Rolls do not fit either in their mouth or in their pocket. Tadammmm..... - X-Size rolls.

Yes, we are still actively working on developing sets, so, dear friends, wait. Well, of course, write to my WhatsApp with your feelings and suggestions. I don’t promise that we will listen 100% (due to the fact that We are disgusting), but our development is due to your responses. Thank you!

Diet price

You can calculate the price of the sushi diet in advance. To do this, study the menu in the nearest cafe or delivery service and select 3-4 rolls (18 pieces) for each day. If you choose dietary options, then a day of diet will cost no more than 350-400 rubles.

If you take sushi ingredients separately, it will cost a little more, because you will need to purchase a special mat, a set of dishes, take whole packages of rice, ginger, wassabi and other important little things. For example, a standard beginner’s set will cost you about 950 rubles, but there may be a lot of unnecessary stuff there, and there may not be avocados and other extremely necessary dietary products.

conclusions

If you are not pursuing the goal of quickly losing a lot of excess weight, then the sushi diet is suitable for you. This is an ideal choice for those who want to temporarily change their diet to benefit their figure. Despite the controversial effectiveness of the diet, it allows you to make your diet more interesting, and this always generates motivation to achieve your goal.

Reader’s story “How I lost 18 kg in 2.5 months” I’ve been fat all my life and suffered from excess weight. In clothing stores I chose size L, which by the age of 25 turned into XL and continued to grow. I can tell you for a long time how I tried to fight my 30-35 extra pounds: diets, hunger strike, physical activity, even pills and some kind of conspiracies. The effect was short-lived or absent altogether. In short, despair, depression and almost resignation to one’s enormous weight. But one day I came across... a chocolate bar that helps you lose weight! It didn’t cost me anything to try it - I love chocolates. I ordered it and ate it. And the weight crept down!! It seems like mysticism, but it's true. I began to study the issue and realized how it all works. Girls, try it! I have already lost 18 kg in 2.5 months. And I continue. It's up to you, but you don't lose anything except weight, of course. Try Choco Burn chocolate for weight loss for 147 rubles.