Japanese cinema and cartoons amaze with their authentic atmosphere, their fantastic images, the incredible beauty and weakness of Japanese women. The Japanese are recognized as the most slender people in the world. The secret is not only a simple national peculiarity, but also in the measurement of portions and a healthy diet. The name "Japanese diet" alone is interesting. What does it take to turn into a fragile geisha? Let's figure it out!
The reason why the Japanese diet is called is probably not clear, but the results of the approach are impressive - in two weeks you can lose 4-8 kg, depending on the initial weight. One source says the approach was developed in one Tokyo clinic, in another - the transparency of dietary rules and standards dictates a clear path to achieving this goal. Those who try will be rewarded - reminiscent of the way of a samurai.
The Japanese diet for 14 days (original version) is known all over the world, the list of products of which is available and mediocre. Japanese nutritionist Naomi Moriyama claims that low-carbohydrate foods and moderate portions help maintain youth and longevity.
According to Moriyama research statistics, the Japanese consume 25% fewer calories than other countries. Fatty foods, fatty foods and the use of butter on an industrial scale are not popular in the country. Healthy food and small portions are a hallmark of Japanese culture.
This principle corresponds to the menu of the Japanese diet for 7 days or 2 weeks, despite the differences in ingredients with the diet of the inhabitants of the land of the rising sun.
In this article we will analyze:
- principles dictated by the Japanese diet for weight loss.
- the advantages and disadvantages of the approach;
- for which Japanese weight loss diets are not suitable for health reasons.
- main menu for 7 and 14 days.
- if you adhere to.
Japanese Samurai Diet Rules
For the Japanese 7, 13, 14 day diet to be effective, you must follow these rules:
- preliminary preparation - a week before the start, give up fast food, fatty products, sweets, savory dishes.
- complete removal of salt, sugar, spices, sauces from the diet.
- chew food well for satiety.
- a pre-made menu for the Japanese diet is strictly observed during the selected period (7, 13, 14 days).
- It is forbidden to change the sequence per day of food.
- after waking up a glass of hot water is drunk.
- coffee can be replaced with green tea.
- Compliance with alcohol consumption regime - at least 2 liters more water. The breakdown products of animal protein are excreted and fill the stomach, reducing hunger.
- It is forbidden to replace ingredients or add unauthorized products.
- frequency of application of the method - 2-3 times a year. The reason is a high level of stress on the body.
- the exit from the diet should be smooth, so that the lost body fat does not return.
- The Japanese diet for weight loss uses protein foods as its main source. A small amount of carbohydrates in the form of crackers and fiber, and fats are from crude oils used as dressings for salads, meat and fish.
The strict Japanese diet contains all the macronutrients in her diet, albeit with caution. In this respect, the method can not be described as balanced, therefore, the Japanese diet is followed for 7 to 14 days, so as not to harm health.
Even in two weeks, a protein diet can reduce vitality, cause apathy and headaches due to the low amount of carbohydrates in the diet. At the first sign of severe malaise, it is recommended to consume complex carbohydrates or to abandon the diet.
Features of the strict Japanese diet for weight loss
The first connection with the name "Japanese diet" - for 14 days the menu turns into sushi, rice and curry for breakfast, lunch and dinner every day, but in limited portions. In fact, various features of the approach stand out:
- small portions?
- the amount of calorie intake - 800 kcal?
- meals are strictly 3 times a day, without snacks.
- 14 days - maximum period?
- salt exception.
The essence of nutritional nutrition
The basic rule is that the Japanese thirteen-day diet limits your intake of sugar, salt and carbohydrates. In 7, 13 or 14 days, you can lose up to 8 pounds of excess weight. A deficiency of macros and micronutrients can cause serious disturbances in the body's work, so it is highly undesirable to stay in the approach for longer.
There is a 13-day Japanese diet without salt, because Eastern people consider the number lucky. However, in Europe, the number is perceived differently, so due to suspicion and convenience, weight loss lasts 7 or 14 days.
Contraindications
A Japanese diet for one or two weeks is considered rigid and has several contraindications:
- for hypertension, heart disease, blood vessels.
- diabetes?
- thyroid disorders?
- during pregnancy and lactation.
- gastrointestinal diseases of any complexity, kidney disease?
- when playing sports.
- hard physical and mental work.
When it comes to getting rid of the pounds gained during a party, it is advisable to prefer fasting days - this practice will not harm your health, will not relieve digestion and will get rid of the water collected duringduring the celebrations.
Advantages
The Japanese diet without salt for 7 and 14 days is gaining popularity right now. What attracts the method:
- the effectiveness of weekly weight loss.
- removing water from the body?
- Ease of nutrition and affordable ingredients.
The first results of the Japanese diet are impressive. It is at this time that maximum weight loss occurs due to the rejection of the "ballast" from the water due to the exclusion of salt and the minimum consumption of carbohydrates. During the second week, the weight is not removed so actively, as there is no excess water left. Little energy comes from food, so the body is forced to break down its own fats.
However, along with fat, muscle tissue breaks down. With prolonged maintenance, in addition to deteriorating health, body quality will be poor. It's worth considering if it's worth it.
Disadvantages
The Japanese diet low in carbohydrates and without salt does not disappear without consequences. Disadvantages of the method:
- Excessive calorie deficiency (800 kcal) slows down the metabolism.
- chronic diseases worsen.
- restriction of micro and macro elements disrupts the full functioning of the body.
- high level of stress for operating systems.
- coffee instead of breakfast charges the heart and blood vessels.
- a few and limited menu exerts psychological pressure, which is full of failures.
- systematic feeling of hunger, which reduces concentration.
- high fatigue, irritability, apathy, decreased performance, dizziness
- a sudden return to normal diet returns the lost weight with weight gain.
Suggested and Prohibited Products
No matter how romantic the name of the weight loss method is, there will be no exotic. Foods included in the Japanese diet without salt are known to Europeans. Ingredients are available at the supermarket or store and are affordable.
Meat and fish dishes with vegetables as side dishes are common. But the exclusion of salt and spices, bread, cereals and pasta becomes a psychological test.
List of allowed foods for menu collection:
- protein - seafood, beef, beef, chicken fillet, eggs, low-fat hard cheese
- drinks - water, natural coffee, green tea, homemade tomato juice without salt, kefir 0, 1-1%;
- dark bread croutons?
- fiber (vegetables) - carrots, cabbage, zucchini, eggplant, parsnip root
- fats - unprocessed oils (olive, vegetables);
- fruit - green apples and pears, citrus fruits.
Food ingredients not on the list remain banned
Menu for 7 days
In the Japanese diet menu for 14 days, a limited set of food, a specific diet chart will help you confirm this clearly.
Days / Meals |
Breakfast |
Lunch |
Dinner |
Monday |
Coffee |
2 eggs, a glass of tomato juice, cabbage salad with butter |
200 g sea fish |
Tuesday |
Coffee, dark bread croutons |
200 g fish, cabbage salad with butter |
100 g beef, a glass of kefir |
Wednesday |
Coffee |
1 egg, salad of 3 large boiled carrots with butter |
2 apples |
Thursday |
Coffee |
Zucchini or parsnips, 1-2 apples |
100 g beef, cabbage salad, 2 eggs |
Friday |
1 boiled or raw carrot with lemon juice |
500 grams of sea fish, a glass of tomato juice |
2 apples |
Saturday |
Coffee |
500 g chicken breast, cabbage salad with carrots (or one ingredient) |
2 eggs, buttered carrots |
Sunday |
Coffee |
100 grams of beef, 2 apples or pears |
Any variation of previous days, except apples |
Food preparation method: steamed, boiled, cooked. Baking is excluded.
Japanese diet for 14 days: the main thing in a nutshell
If the first week was given without harm and your health condition allows you to continue, then in the second week the menu of the first seven days is repeated or the menu becomes a little more varied.
Menu for 14 days
It is forbidden to rearrange meals or days.
1 day |
Breakfast: coffee without milk and sugar / cup of green tea Lunch: boiled cabbage with a little olive oil, tomato juice, 2 boiled eggs Dinner: 200 grams of boiled fish |
Day 2 |
Breakfast: A small piece of rye croutons, coffee or green tea Lunch: 200 grams of boiled fish, cabbage salad with oil Dinner: 100 grams of boiled beef, 1 glass of kefir 0, 1-1% |
Day 3 |
Breakfast: A small piece of rye croutons, coffee or green tea Lunch: zucchini or aubergines fried in vegetable oil (unlimited quantity) Dinner: 200 grams of boiled beef, white cabbage with a little oil, 2 boiled eggs |
Day 4 |
Breakfast: grated carrots with lemon juice Lunch: 200 grams of boiled fish, a glass of tomato juice Dinner: 200 grams of apples |
Day 5 |
Breakfast: grated carrots with lemon juice Lunch:200 grams of boiled fish, a glass of tomato juice Dinner:200 g grapefruit |
6 days |
Breakfast:coffee or green tea Lunch:boiled chicken fillet, cabbage and carrot salad with vegetable oil Dinner:2 hard-boiled eggs, small fresh carrots |
7 days |
Breakfast:coffee or green tea Lunch:200 grams of boiled beef Dinner:200 grams of pears or 200 grams of boiled fish / β2 boiled eggs with a small fresh carrot / 200 grams of boiled beef and 1 glass of low-fat kefir |
Day 8 |
Breakfast:coffee or green tea Lunch:boiled chicken fillet, fresh cabbage salad and carrots with vegetable oil Dinner:2 hard-boiled eggs, small carrot |
Day 9 |
Breakfast: grated carrots with lemon juice Lunch: 200 grams of boiled fish, a glass of tomato juice Dinner:200 grams of apples |
Day 10 |
Breakfast:coffee or green tea Lunch:1 boiled egg, 3 small carrots, 50 grams of cheese Dinner:200 g oranges |
Day 11 |
Breakfast: a small piece of rye croutons, coffee or green tea Lunch:zucchini or eggplant fried in vegetable oil Dinner:200 grams of boiled beef, 2 boiled eggs, fresh cabbage salad with vegetable oil |
Day 12 |
Breakfast: a small piece of rye toast, coffee or green tea Lunch:200 grams of boiled fish, fresh cabbage salad with oil Dinner: 100 grams of boiled beef, 1 glass of kefir 0, 1-1% |
Day 13 |
Breakfast:coffee or green tea Lunch:2 boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice Dinner:200 g fish boiled or fried in vegetable oil |
Day 14 |
Breakfast:coffee or green tea Lunch:200 grams of boiled or fried fish, fresh cabbage salad with oil Dinner: 100 grams of boiled beef, 1 glass of kefir 0, 1-1% |
14-day Japanese food shopping list
For convenience, here is a list of the grocery cart for a two-week meal:
- coffee (ground or beans) - 1 pack
- green tea (no flavors, additives) - 1 pack
- chicken eggs - 2 dozen?
- seafood fillet - 2 kg
- lean beef - 1 kg;
- chicken fillet - 1 kg
- unrefined vegetable oil - 500 ml;
- white cabbage - 2 forks;
- carrots - 3 kg;
- zucchini, eggplant - 1 kg;
- apples, pears, citrus fruits - 2 kg
- tomato juice - 1 l;
- kefir 0, 1-1% - 1 liter;
- lemons - 2 pcs. ;
- rye bread - 1 loaf (dry in the oven).
Japanese diet for a month
Do not exercise for more than 14 days due to monotonous diet and low calorie content. At least in their right mind.
Preparatory phase and exit
The duration of the preparatory phase is one week. The use of salt is reduced to a minimum, sweets, flour, pickles, preserves, fruits and berries, excluding dairy products.
The day before the start, there is a day of fasting on a product - this will allow the body to adjust to small portions and calories. Hot water will help you satisfy your hunger and good chewing will help you feel full.
If you suddenly return to your normal diet, this will cause a stressful state of the body, overload the digestive tract and return the lost weight. Therefore, the exit from the Japanese diet is organized according to the principles of proper nutrition. Indicative menu:
- Breakfast: liquid oatmeal in water with a spoonful of honey, coffee without sugar.
- Snack: a handful of dried fruits and nuts.
- Lunch: boiled beef with brown rice, fresh vegetables.
- Afternoon snack: low fat cottage cheese with berries.
- Dinner: vegetable salad with sour cream, grilled fish.
The menu should be maintained for several days, increasing the portion size daily to the required daily calorie intake.
Why you should not choose a Japanese diet
The Japanese diet is not a healthy eating habit due to its short duration, which is fraught with harm. Lack of healthy eating habits leads to harm. If you do not follow the previous menu to leave the Japanese diet, then the lost pounds will return with an increase, time and health will be lost.
The best solution is to choose a technique that will teach you how to eat properly and become a lifestyle. This can be an old diet or an elementary deficit in daily calorie intake by increasing the amount of protein foods.
The form of weight loss is a personal choice of each person. But before we do, it is necessary to think not only about the realism and the achievement of the goals that have been set, to evaluate the possibilities and to weigh all the pros and cons. Do not forget that health is given one for life.
Learn more about the Japanese diet
To understand the basic rules of such a diet, you need to understand the Japanese themselves. What do we know about their nation? They are characterized by stability and a relaxed approach to any business. And food is no exception. The Japanese diet has no clear boundaries. It can last from 13 days to 13 weeks.
One can find this diet boring, hungry. In fact, its menu is quite satisfying and varied. As we said, it must age for at least 13 days. And the most important thing, as in any diet for weight loss, is the smooth transition from normal food to dietary and vice versa.
The basic principles of the Japanese diet are to speed up and optimize the body's metabolism. All food ingredients are chosen very carefully and you should not replace the product with another, even if your replacement seems equal. We also do not recommend changing the order of the days.
Make a light dinner on the eve of your diet. During your diet, you can eat with chopsticks. Immerse yourself in the atmosphere of the Far East and the diet will not seem as irritating and boring as the rest!
Diet menu
The Japanese diet is based on a protein diet for weight loss and a limited intake of carbohydrates and fats, quite strict and strict. The menu includes fish, meat, eggs, juices, vegetables, as well as boiling and mineral water
Like any diet, the Japanese diet has its drawbacks. It is not rich in trace elements and vitamins, it provides the use of black coffee, so if it is contraindicated for you, visit your doctor, he may replace it with black or green tea. You can not use salt, sugar, flour, alcohol.
Conclusions
You may have noticed that the Japanese are often healthy, famous for their longevity. Did you meet overweight people in Japan? Rarely. In Japan, it is common to eat lower calorie foods compared to other parts of the world. People in our area can also try to lose weight with the Japanese diet, which is considered very effective and very popular.
Opinions
Opinions about the Japanese diet are quite different. Some say this is a really active diet with amazing results, while others accuse it of being too harsh. Negative reviews from doctors are based on the fact that the Japanese diet is a big burden on the kidneys due to the consumption of protein in large quantities.
Anyway, on the road to a perfect body, be careful with any popular diets. Before you start losing weight and changing your diet, be sure to consult a specialist, because your main goal is to become the best and not go to the hospital.