In recent years, the Japanese diet has gained immense popularity, combining both rapid results and benefits for the body. In addition, 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 after 2-3 weeks.
Japanese food is becoming increasingly popular thanks to the growing popularity of Japanese cuisine in home cafes and restaurants. In almost every kitchen today, you can buy rolls or anything else you need to prepare them yourself. So what is the Japanese diet for weight loss?
The main features 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.
- Foods low in carbohydrates, low in carbohydrates and high in protein. It requires discipline and endurance.
- Total cost - no more than 2, 000 rubles for the whole cycle.
- The estimated result is from 5 to 8 kg.
- Repeatability - no more than twice a year.
- Stability - high, with the right exit from the diet after two weeks, the result remains for a long time and without recovery.
- Contraindications: pregnancy, during breastfeeding, with diseases of the gastrointestinal tract (ulcer, gastritis, gastroduodenitis, etc. ), with diseases of the kidneys and liver. Also not recommended in case of heart problems. Before starting a diet, it is best to consult
Japanese diet for weight loss - fun trend or real effectiveness?
The Japanese diet in the past was completely unknown. In addition, the very concept of "diet" entailed serious cuts in food and calories, even hunger. Even with the spread of this unique diet plan, many still believe that the 14-day Japanese diet will consist of sushi, green tea and of course rice. However, you should not evaluate this diet only from the traditional Japanese cuisine, it will only remind you for two weeks of the sea fish, eggs and green tea - products that exist in many countries of the world. This is a great advantage of the diet, since the diet will contain familiar foods, without any exotics, which can lead to digestive disorders or 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 diet program was attributed to Japan due to its strict discipline, menu and effectiveness. However, it is not as important where this diet came from as the fact that it is incredibly effective and harmless, when treated properly and adhered to.
As with any other option, the Japanese menu involves a reduction in 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 diet is the secret of the Japanese who maintain their beauty and slim figure until old age. The key, he says, is low carbs and small portions.
According to Naomi estimates, the Japanese consume 25% fewer calories than humans in any other country. For example, with the abundance of various snacks and even so-called fast food, potato chips, chocolate bars, fatty pastries and even butter are not very popular in Japan. Even "street food" is low in calories and low in fat and carbohydrates. Therefore, the menu of the Japanese diet is completely consistent with the food culture, traditions and foundations of nutrition in the country.
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The concept and the main rules of the Japanese diet
The portion sizes of CIS and Japanese residents are significantly different, so for many, a sudden transition can be a real ordeal. Do not worry though, because this plan is designed for two weeks, after which it can slowly return to the usual diet and your favorite foods.
Protein will be the foundation of your diet and a source of satiety. You can only get it from the following products:
- A fish;
- Eggs;
- Chicken breast;
- Dairy products?
- Beef lean meat.
Only crackers and lots of vegetables will go as carbs. For fats - olive oil. Also, fats will be contained in fish and other protein products, thus avoiding the lack. The menu and shape of the 14-day Japanese diet with significant calorie restriction, especially carbohydrates, can be a real challenge. Nevertheless, 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 quantities in 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 awake 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 dyes and flavors, and it is better to buy coffee beans and grind it yourself.
Looking at the menu for the 14 days of the Japanese diet, you can be sure that all the beneficial substances are present in this diet 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 without consequences, but if your body reacted too hard to cut out carbs, then you should postpone your diet for the future and see a doctor. The main symptoms for this will be headache, severe weakness and fatigue.
Alcohol consumption regime is very important. You should consume plenty of water at room temperature. First, it will help improve digestion and deal with hunger more easily by simulating a full stomach. Second, it will allow you to remove protein products from the body. Another important point is the strict adherence to the general plan. If you seriously decide to try it and control how to lose weight on a Japanese diet, then you should consume only these foods and the amount provided for each day. Replacements are not allowed. Also, you can not change or rearrange the days.
The only exceptions are coffee and tea. In the morning, instead of coffee, you can drink a cup of tea, depending on personal preferences. No sugar, of course. Salt is also a negative factor in the diet, but if you can not cut it completely, then limit yourself to the minimum amount.
One of the main difficulties, apart from the low calorie content, is the small number of meals per day. While other diets include 5 or even 8 snacks a day, the Japanese diet includes only 3 meals. It is also worth remembering that you should start the day with a glass of water, this will "start" the body and metabolic processes. Dinner should be consumed no earlier than 2-3 hours, so that by bedtime the food has time to be digested.
This is a strict diet, so a smooth entry is recommended, except for cuts in dieting. This will allow the body to adapt quickly to the new conditions and the diet will be more comfortable. The easiest way to prepare would be to completely stop fast food at least 3-5 days before starting the diet, as well as cut portions (eat no more than half of the usual portion). Although this shape may seem very rigid, it is perfectly balanced and does not harm the body, but at the same time allows you to lose 5-8 pounds in just 2 weeks.
Preparatory period and grocery shopping
You will need:
- Coffee (ground or beans) - 1 package.
- Natural green tea - 1 pack.
- Chicken eggs - 20 pieces.
- Lean beef (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 liter;
- Lemons - 2 pcs.
In terms of principles and food lists, the Japanese diet is often compared to and confused with the "chemical diet" - a diet 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 abrupt reduction of carbohydrates and increase of protein intake, due to which the chemistry of metabolic processes in the body changes, triggering reaction chains that lead to abrupt weight loss. However, there is a significant difference between these meal plans. The Osama Hamdiya system includes an unlimited number of products, which allow you to rely on muscle building and intense training. At the same time, the Japanese regime has a strict quantitative limit and a short period of just two weeks. This is a plus for those who want to have fast results and can not exhaust the body for months, avoiding the usual diet.
A detailed menu of the Japanese diet for every day
It is important to take this plan very seriously, strictly following the recommendations. Any attempt to interrupt the shape or add products may 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 or sugar.
- Lunch - boiled eggs (2 pcs. ), Boiled cabbage with olive oil, 1 glass of tomato juice.
- Dinner - 200 grams of fried or boiled fish.
Day number 2
- Breakfast - Coffee and 1 slice of rye bread.
- Lunch - 200 g 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 eggplants or zucchini in olive oil (any portion size).
- Dinner - boil 200 grams of beef without salt, fresh cabbage with olive oil, 2 boiled eggs.
Day number 4
- Breakfast - a fresh small carrot with the juice of a lemon.
- Lunch - 200 grams 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 boiled eggs.
Day number 7
- Breakfast - a cup of green tea.
- Lunch - boiled beef without salt (200 g).
- Dinner - of your choice: 200 grams of fruit, 200 grams of boiled beef with a glass of kefir, 200 grams of boiled fish or 2 boiled eggs with salad (carrots with olive oil.
Day number 8
- Breakfast - a cup of coffee.
- Lunch - 500 grams of boiled chicken without salt, cabbage and carrot salad (season with olive oil).
- Dinner - a small carrot with olive oil, 2 boiled eggs.
Day number 9
- Breakfast - a carrot with the juice of a whole lemon.
- Lunch - 200 grams of fried or boiled fish and a glass of tomato juice.
- Dinner - 200 grams of fruit of your choice.
Day number 10
- Breakfast - a cup of coffee.
- Lunch - 3 small carrots (fried in vegetable oil), 1 egg and 50 grams of cheese.
- Dinner - 200 g of any fruit.
Day number 11
- Breakfast - a cup of coffee and 1 slice of rye bread.
- Lunch - fry eggplants or zucchini in olive oil (any amount).
- Dinner - 200 grams of boiled beef, fresh cabbage with olive oil, 2 boiled eggs.
Day number 12
- Breakfast - a cup of coffee and a slice of rye bread.
- Lunch - 200 g 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, boiled cabbage with olive oil and 1 glass of tomato juice.
- Dinner - fry 200 grams 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 a view that this diet allows you to have the most long-lasting and lasting results, without returning to your usual weight. After losing weight, it is possible to maintain weight for up to 3 years, but only if you strictly adhere to the diet and do not start to compensate everything with high-calorie foods immediately after the 15th day. Also, a great solution would be to adapt your Japanese meal plan to your daily diet.