In recent years, the Japanese diet has gained immense popularity, which simultaneously combines quick results and benefits for the body. Also, the main feature of this 2-week meal plan is that it doesn't have a so-called rollback, when everything goes back to the original after 2-3 weeks.
Japanese food is becoming more and more popular due to the growing popularity of Japanese cuisine in home cafes and restaurants. In almost any kitchen today, you can buy sandwiches or whatever you need to make 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;
- Low-carb, low-carb, and high-protein foods. It requires discipline and stamina;
- Total cost: no more than 2, 000 rubles for the whole cycle;
- The estimated result ranges from 5 to 8 kg;
- Repeatability - no more than twice a year;
- Stability - high, with the correct exit from the diet after two weeks, the result persists for a long time and without rollback;
- 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 desirable to consult
Japanese diet for weight loss: advertised trend or real effectiveness?
The Japanese diet was previously completely unknown. Furthermore, the very concept of "diet" implied severe cuts in food and calories, up to and including hunger. Even with the spread of this unique meal plan, many still believe that the Japanese 14-day diet will consist of sushi, green tea and, of course, rice. However, you shouldn't evaluate this diet from traditional Japanese cuisine alone, all that will remind you of it for two weeks is sea fish, eggs and green tea - products found in many countries around the world. This is a great benefit of the diet, as the diet will contain familiar foods, without any exotics, which can lead to digestive upset 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, the origin of this diet is not as important as the fact that it is incredibly effective and harmless if managed and adhered to correctly.
As in any case, the Japanese menu involves reducing the calories in the diet. It is based on traditional Japanese cuisine, 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 until old age. The key, she says, is low carbs and small portions.
According to Naomi's calculations, Japanese people consume 25% fewer calories than people in any other country. For example, with an abundance of various snacks and even so-called fast foods, potato chips, chocolate bars, fatty desserts and even butter are not particularly popular in Japan. Street food is also 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 basics of the diet in the country.
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The concept and main rules of the Japanese diet
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, as this plan is designed for two weeks, after which it may slowly return to your usual diet and 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;
- Egg;
- Chicken breast;
- Dairy product;
- Lean beef.
Only crackers and different types of vegetables will go as carbohydrates. For fats - olive oil. In addition, fats will be contained in fish and other protein products, this will avoid deficiency. The 14-day Japanese diet menu and scheme with significant calorie restriction, 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 quantities in the menu. It is found in vegetables, which can be eaten almost without restrictions (only on certain 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 dyes and flavors, and it is preferable to buy coffee beans and grind it yourself.
By browsing the 14-day menu of the Japanese diet, you can be sure that all the beneficial substances are present in this nutritional plan, and the main changes concerned mainly the size of the portions and the amount of food consumed. Basically, two weeks for most people go by without consequences, but if your body has reacted too hard to cutting carbohydrates, you should postpone the diet for the future and see a doctor. The main symptoms of this will be headaches, severe weakness and fatigue.
The drinking regime is of great importance. You need to consume a lot of plain water at room temperature. First, it will help improve digestion and deal with hunger more easily by simulating a full stomach. Secondly, it will allow you to remove protein transformation products from the body. Another important point is the strict adherence to the general plan. If you seriously decide to give it a try and check how to lose weight on a Japanese diet, you should only consume those foods and in the amount that is provided to you each day. No substitutions are allowed. Also, it is not possible to 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. Sugar-free, of course. Salt is also a negative factor in your diet, but if you can't completely eliminate it, limit yourself to the minimum amount.
One of the main difficulties, in addition to the low calorie content, is also that of a small number of meals per day. While other diets involve 5 or even 8 snacks per day, the Japanese diet includes only 3 meals. It is also worth remembering that it is necessary 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 the time of sleep the food has time to be digested.
This is a strict diet, so regular entry is recommended, excluding dietary cutting transitions. Then the body will quickly adapt 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 pattern may seem too rigid, it is completely balanced and does not harm the body, but at the same time it allows you to lose 5-8 kg in just 2 weeks.
Preparatory period and expenditure
You will need:
- Coffee (ground or in grains) - 1 pack;
- Natural green tea - 1 pack;
- Chicken eggs - 20 pcs. ;
- 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 (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 nutrition 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 a sharp restriction of carbohydrates and an increase in protein intake, due to which the chemistry of metabolic processes in the body changes, triggering chains of reactions that lead to a sharp decrease in weight. However, there is one major difference between these meal plans. The Osama Hamdiya system includes an unlimited number of products, which allows you to count on muscle building and vigorous training. At the same time, the Japanese regime provides for a strict quantitative limitation and a short period of only two weeks. This is an advantage for those who want to get quick results and cannot 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 scheme very seriously, strictly following the recommendations. Any attempt to break the scheme or add products may result in worse than expected overall results. 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 pieces), boiled cabbage 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 (dried in a toaster) or a biscuit without additives. A cup of coffee;
- Lunch: fry the eggplant or zucchini in olive oil (any portion);
- Dinner: boil 200 g of unsalted beef, fresh cabbage with olive oil, 2 hard-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: unsalted boiled chicken (500g), fresh carrot and cabbage salad (dressed 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 - choice: 200 g of fruit, 200 g of boiled beef with a glass of kefir, 200 g of boiled fish or 2 hard-boiled eggs with salad (carrots dressed with olive oil.
Day number 8
- Breakfast - a cup of coffee;
- Lunch - 500 g of unsalted boiled chicken, cabbage and carrot salad (dressed 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 number 10
- Breakfast: a cup of coffee;
- Lunch - 3 small carrots (fried in vegetable oil), 1 egg and 50 g of cheese;
- Dinner - 200 g of any fruit.
Day number 11
- Breakfast: a cup of coffee and 1 slice of rye bread;
- Lunch - fry eggplant or zucchini in olive oil (any quantity);
- Dinner - 200 g 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 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, boiled cabbage 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 achieve more lasting and stable results, without returning to the usual weight. After losing weight, it is possible to maintain weight for up to 3 years, but only under the condition that you strictly adhere to the dietary regimen and do not start compensating for everything with high-calorie foods immediately after the 15th day. Also, a great solution would be to adapt the Japanese meal plan to your daily diet.