In recent years, the Japanese diet has gained immense popularity, simultaneously combining rapid results and benefits for the body. Also, the main feature of this 2-week meal plan is that it does not have the so-called rollback, when everything returns to its original state after 2-3 weeks.
Japanese food is becoming more and more popular thanks to the growing popularity of Japanese cuisine in national cafes and restaurants. In almost any kitchen today, you can buy muffins or whatever you need to make yourself. So what is the Japanese diet for weight loss?
The main characteristics of the Japanese diet for 14 days.
Let's take a quick look at what the Japanese diet for weight loss is and what principles it is based on:
- The total duration is 14 days;
- Low-carb, low-carb, and high-protein foods. It requires discipline and stamina;
- Total cost - no more than 2, 000 rubles for the entire cycle;
- The estimated result is 5 to 8 kg;
- Repeatability: no more than twice a year;
- Stability - high, with the correct departure from the diet after two weeks, the result persists for a long time and without setback;
- Contraindications: pregnancy, during lactation, with diseases of the gastrointestinal tract (ulcer, gastritis, gastroduodenitis, etc. ), with diseases of the kidneys and liver. It is also not recommended in the presence of heart problems. Before starting a diet, it is preferable to consult
Japanese Diet for Weight Loss: Exaggerated Trend or Real Efficacy?
The Japanese diet was completely unknown before. Furthermore, the very concept of "diet" involved severe cuts in food and calories, up to and including starvation. Even with the popularization of this unique eating plan, many still believe that the Japanese diet for 14 days will consist of sushi, green tea, and of course rice. However, you should not evaluate this diet only for traditional Japanese cuisine, all that will remind you for two weeks is sea fish, eggs and green tea, products that are present in many countries of the world. This is a great advantage of the diet, as the diet will contain familiar foods, without any exotic, which can lead to digestive disorders or even allergies.
It is not yet known exactly how the Japanese 14-day diet relates to the land of the Rising Sun. According to some reports, it was developed in one of the Japanese clinics, according to others, this nutrition plan was attributed to Japan due to its strict discipline, menu and effectiveness. However, where this diet originated is not as important as the fact that it is incredibly effective and harmless, when properly managed and followed.
Like any dish, the Japanese menu involves reducing the calories in the diet. It is based on traditional Japanese cuisine, which is famous for the absence of fatty foods, the abundance of vegetables and fish. One of the famous public figures and nutritionists Naomi Moriyama believes that nutrition is the secret of Japanese women who maintain their beauty and slim figure into old age. The key, she says, is low carbs and small portions.
According to Naomi's calculations, the Japanese consume 25% fewer calories than people in any other country. For example, with a wide variety of snacks and even so-called fast food, French fries, chocolate bars, fatty sweets, and even butter are not particularly popular in Japan. Even "street food" is low in calories and low in fat and carbohydrates. Therefore, the menu of the Japanese diet is fully consistent with the food culture, traditions, and dietary fundamentals in the country.
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The concept and the main rules of the Japanese diet.
The portion sizes of residents of the CIS and Japan are significantly different, therefore, for many, a sharp transition can be a real test. But don't be upset, this plan is designed for two weeks, after which you can gradually return to your regular diet and your favorite foods.
Protein will be the base of your diet and a source of satiety. You can only get it from the following products:
- A fish;
- Eggs;
- Chicken breast;
- Dairy products;
- Lean beef
Only crackers and various types of vegetables will go as carbohydrates. For fats - olive oil. Also, fats will be contained in fish and other protein products, this will prevent deficiency. The menu and the 14-day Japanese diet scheme with a significant restriction of calories, especially carbohydrates, can be a real challenge. However, it is worth noting that the body quickly gets used to such a diet, and the second week will not be so difficult.
It is important to note that healthy fiber is present in sufficient amounts on the menu. It is found in vegetables, which can be consumed almost without restrictions (only a few days). This eliminates any gastrointestinal problems and improves digestion. Green tea and coffee are also included in the diet. Not only will they allow you to stay alert and avoid fatigue, but they will also provide the body with a large amount of antioxidants. It is important that the tea is natural, without coloring or flavoring, and it is preferable to buy the coffee beans and grind it yourself.
Looking at the menu of the 14 days of the Japanese diet, you can be sure that all the beneficial substances are present in this nutrition plan, and the main changes have mainly affected the size of the portions and the amount of food consumed. Basically two weeks for most people go by without any consequences, but if your body reacted too harshly to cutting carbohydrates, then you need to postpone the diet for the future and consult a doctor. The main symptoms of this will be headache, severe weakness, and fatigue.
The drinking regimen is of great importance. You need to consume a lot of tap water at room temperature. First, it will help improve digestion and cope with hunger more easily by simulating a full stomach. Second, it will allow you to remove protein processing products from the body. Another important point is strict compliance with the general plan. If you seriously decide to try it and see how to lose weight with a Japanese diet, then you should only consume those foods and in the amount that is provided for each day. Substitutions are not allowed. You also cannot change or rearrange the days.
The only exceptions are coffee and tea. In the morning, instead of coffee, you can have a cup of tea, depending on your personal preferences. Without sugar, of course. Salt is also a negative factor in the diet, but if you cannot eliminate it completely, limit yourself to the minimum amount.
One of the main difficulties, in addition to the low calorie content, is also considered a reduced number of meals per day. While other diets involve 5 or even 8 snacks a day, the Japanese diet only includes 3 meals. It is also worth remembering that you need to start the day with a glass of water, this will "start" the body and metabolic processes. Dinner should be eaten no earlier than 2-3 hours, so that at bedtime the food has time to be digested.
This is a strict diet, therefore a smooth entry is recommended, excluding cutting transitions in the diet. Then the body will quickly adapt to the new conditions, and the diet will be more comfortable. The easiest ways to prepare would be to stop eating fast food at least 3 to 5 days before starting the diet, as well as reducing your portions (eating no more than half your usual serving size). Although this scheme may seem too rigid, it is completely balanced and does not harm the body, but at the same time allows you to lose 5-8 kg in just 2 weeks.
Preparatory period and grocery shopping.
Will need:
- Coffee (ground or beans) - 1 packet;
- Natural green tea - 1 packet;
- Chicken eggs - 20 pieces;
- Lean meat (pulp) - 1 kg;
- Sea fish (fillet) - 2 kg;
- Chicken fillet - 1 kg;
- Extra virgin olive oil - 0, 5 l;
- Carrots - 2-3 kg;
- White cabbage - 2 pieces of medium size;
- Eggplant or zucchini - 1 kg;
- Fruit (any other than grapes and bananas) - 1 kg;
- kefir - 1 l;
- Tomato juice - 1 l;
- Lemons - 2 pcs.
In terms of principles and food lists, the Japanese diet is often compared and even confused with the "chemical diet, " a nutritional plan developed in the United States. Its creator is Osama Hamdiy, whose diet is actively used in the treatment of diabetes and obesity. The Japanese diet also uses the principle of strong carbohydrate restriction and increased protein intake, whereby the chemistry of metabolic processes in the body changes, triggering chains of reactions that lead to strong weight loss. However, there is an important difference between these meal plans. The Osama Hamdiya System includes an unlimited number of products, allowing you to count on muscle building and vigorous training. At the same time, the Japanese scheme has a strict quantitative limitation and a short period of only two weeks. This is a plus for those who want quick results and cannot exhaust the body for months, avoiding the usual diet.
A detailed menu of the Japanese diet for each day.
It is important to take this scheme very seriously, strictly following the recommendations. Any attempt to break the scheme or add products can lead to worse overall results than expected. The menu for each day of the Japanese diet for 14 days is as follows:
Day number 1
- Breakfast - pure coffee without milk and sugar;
- Lunch: boiled eggs (2 pieces), cabbage boiled with olive oil, 1 glass of tomato juice;
- Dinner - 200 g of fried or boiled fish.
day number 2
- Breakfast - Coffee and 1 slice of rye bread;
- Lunch: 200 g of fried or boiled fish with boiled cabbage and olive oil;
- Dinner: 100 g of boiled beef and 1 glass of kefir.
Day number 3
- Breakfast: a slice of rye bread (dry in a toaster) or a cookie without additives. A cup of coffee;
- Lunch: fry aubergines or zucchini in olive oil (any serving size);
- Dinner: boil 200 g of unsalted beef, fresh cabbage with olive oil, 2 boiled eggs.
Day number 4
- Breakfast - a small fresh carrot with the juice of a lemon;
- Lunch: 200 g of fried or boiled fish, 1 glass of tomato juice;
- Dinner - 200 g of fruit (any).
Day number 5
- Breakfast: a medium carrot with the juice of a whole lemon;
- Lunch: boiled or steamed fish with a glass of tomato juice;
- Dinner - 200 grams of fruit (any).
Day number 6
- Breakfast: a cup of coffee without sugar;
- Lunch: boiled chicken without salt (500 g), fresh carrot and cabbage salad (season with olive oil);
- Dinner: a fresh carrot and 2 hard-boiled eggs.
Day number 7
- Breakfast - a cup of green tea;
- Lunch: boiled beef without salt (200 g);
- Dinner - to choose: 200g of fruit, 200g of boiled beef with a glass of kefir, 200g of boiled fish or 2 hard-boiled eggs with salad (carrots seasoned with olive oil.
Day number 8
- Breakfast - a cup of coffee;
- Lunch: 500 g of boiled chicken without salt, cabbage and carrot salad (season with olive oil);
- Dinner: a small carrot with olive oil, 2 hard-boiled eggs.
Day number 9
- Breakfast: a carrot with the juice of a whole lemon;
- Lunch: 200 g of fried or boiled fish and a glass of tomato juice;
- Dinner - 200 g of fruit of your choice.
Day 10
- Breakfast - a cup of coffee;
- Lunch: 3 small carrots (fry in vegetable oil), 1 egg and 50 g of cheese;
- Dinner - 200 g of any fruit.
Day 11
- Breakfast: a cup of coffee and 1 slice of rye bread;
- Lunch: fry aubergines or zucchini in olive oil (any quantity);
- Dinner: 200 g of boiled beef, fresh cabbage with olive oil, 2 hard-boiled eggs.
Day number 12
- Breakfast: a cup of coffee and a slice of rye bread;
- Lunch: 200 g of fried or boiled fish, fresh cabbage with olive oil;
- Dinner: 100 g of boiled beef and 1 glass of kefir.
Day number 13
- Breakfast - a cup of coffee;
- Lunch: 2 boiled eggs, cabbage boiled with olive oil and 1 glass of tomato juice;
- Dinner: fry 200 g of fish in olive oil.
Day number 14
- Breakfast - a cup of coffee;
- Lunch: fried or boiled fish, fresh cabbage with olive oil;
- Dinner: 200 grams of boiled beef, 1 glass of kefir.
There is an opinion that this diet allows you to get the most lasting and stable results, without returning to the usual weight. After losing weight, it is possible to maintain the weight for up to 3 years, but only on the condition that you strictly adhere to the diet and do not start compensating for everything with high-calorie foods immediately after the 15th day. Also, a great solution It would be adapting the Japanese eating plan to your daily diet.