Japanese cinema and animation amaze with their authentic atmosphere, fantastic images, incredible beauty and thinness of Japanese women. The Japanese are recognized as the thinnest people in the world. The secret is not only in a lean national peculiarity, but also in the moderation of portions and in a healthy diet. The name "Japanese diet" alone is intriguing. What does it take to transform into a fragile geisha? Let's find out!
The reason why it is called the Japanese diet is probably not clear, but the results of the approach are impressive: in two weeks you can lose weight by 4-8 kg, depending on the starting weight. One source says the approach was developed in one Tokyo clinic, in another: the transparency of dietary rules and patterns determines 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 around the world, whose product list is cheap and moderate. Japanese nutritionist Naomi Moriyama says low-carb foods and moderate portions help maintain youth and longevity.
According to Moriyama's research statistics, the Japanese consume 25% fewer calories than other nations. 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 pros and cons of the approach;
- for which Japanese weight loss diets are not suitable for health reasons;
- basic menu for 7 and 14 days;
- whether to stick with the.
Rules of the Japanese samurai diet
In order for the Japanese diet of 7, 13, 14 days to be effective, the following rules must be observed:
- preliminary preparation: a week before the start, give up fast food, fatty products, sweets, savory dishes;
- complete elimination of salt, sugar, spices, sauces from the diet;
- chew food thoroughly to saturate it;
- a pre-filled menu for the Japanese diet is strictly observed during the selected period (7, 13, 14 days);
- it is forbidden to change the sequence for days of food;
- after waking up you drink a glass of hot water;
- coffee can be replaced with green tea;
- Compliance with the drinking regime - at least 2 liters of still water. The decomposition products of animal proteins are excreted and fill the stomach, reducing hunger;
- the substitution of ingredients or the addition of unauthorized products is prohibited;
- frequency of application of the method - 2-3 times a year. The reason is a high level of stress for the body;
- 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 fat from unrefined oils used as a dressing for salads, meat and fish.
The strict Japanese diet contains all the macronutrients in its diet, albeit with one caveat. In this regard, the method cannot be characterized as balanced, so 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 completely abandon the diet.
Characteristics of the strict Japanese diet for weight loss
The first association with the name "Japanese diet" - for 14 days the menu changes to eating sushi, rice and curry for breakfast, lunch and dinner every day, but in limited portions. In fact, several features of the approach stand out:
- small portions;
- caloric intake - 800 kcal;
- meals are strictly 3 times a day, no snacks;
- 14 days - maximum period;
- excluding salt.
The essence of dietary nutrition
The basic rule is that the thirteen day Japanese diet limits the intake of sugar, salt and carbohydrates. In 7, 13 or 14 days, you can lose up to 8 kg of excess weight. A deficiency of macro and micronutrients can provoke serious disruptions in the functioning of the body, so it is extremely undesirable to stick to the approach for longer.
There is a 13-day salt-free Japanese diet, because Orientals consider it the lucky number. However, in Europe, the figure is perceived differently, therefore, due to suspiciousness and convenience, weight loss lasts 7 or 14 days.
Contraindications
A Japanese diet for one or two weeks is considered strict and has a number of contraindications:
- for hypertension, heart disease, blood vessels;
- diabetes mellitus;
- thyroid disorders;
- during pregnancy and lactation;
- gastrointestinal diseases of any complexity, kidney diseases;
- when playing sports;
- hard physical and mental work.
When it comes to promptly getting rid of the kilograms gained during a party, it is recommended to give preference to fasting days - this practice will not harm health, relieves digestion and eliminates the water collected during the festivities.
Pro
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 dieting and convenient ingredients.
The first results of the Japanese diet are impressive. It is at this time that the maximum weight loss occurs due to the discharge of the "ballast" from the water due to the exclusion of salt and the minimum consumption of carbohydrates. In the second week, the weight does not disappear 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, the quality of the body will leave a lot to be desired. It's worth considering if it's worth it.
Cons
The low-carb, salt-free Japanese diet doesn't go away without consequences. Disadvantages of the method:
- an excessive caloric deficit (800 kcal) slows down the metabolism;
- chronic diseases are exacerbated;
- the restriction of micro and macro elements interrupts the full functioning of the body;
- high level of stress for functional systems;
- coffee instead of breakfast loads the work of the heart and blood vessels;
- a sparse and limited menu puts you under psychological pressure, which is fraught with breakdowns;
- systematic feeling of hunger which reduces concentration;
- high fatigue, irritability, apathy, reduced performance, dizziness;
- a strong return to the usual diet returns the kilos lost with weight gain.
Recommended and prohibited products
No matter how romantic the name of the weight loss method is, there will be no exotic. The foods included in the Japanese salt-free diet are familiar to Europeans. The ingredients are available at the supermarket or grocery store and are affordable.
Meat and fish dishes with vegetables as a side dish are common. But the exclusion of salt and spices, bread, cereals and pasta becomes a psychological test.
List of foods allowed for menu compilation:
- proteins - sea fish, beef, veal, chicken fillet, eggs, low-fat hard cheese;
- drinks: water, natural coffee, green tea, homemade tomato juice without salt, kefir 0, 1-1%;
- black bread croutons;
- fiber (vegetables) - carrots, cabbage, zucchini, eggplant, parsnip root;
- fats - unrefined oils (olive, vegetable);
- fruit: green apples and pears, citrus.
Food ingredients not included in the list remain prohibited.
Menu for 7 days
In the Japanese diet menu for 14 days, a limited set of food, a specific nutrition table will help you check it clearly.
Days / meals |
Breakfast |
Lunch |
Dinner |
Monday |
Coffee |
2 eggs, a glass of tomato juice, cabbage salad with butter |
200 g of sea fish |
Tuesday |
Coffee, crouton of black bread |
200 g of fish, cabbage salad with butter |
100 g of beef, a glass of kefir |
Wednesday |
Coffee |
1 egg, salad of 3 large boiled carrots with butter |
2 apples |
Thursday |
Coffee |
pumpkin or parsnip root, 1-2 apples |
100 g of beef, cabbage salad, 2 eggs |
Friday |
1 boiled or raw carrot with lemon juice |
500 g of sea fish, a glass of tomato juice |
2 apples |
Saturday |
Coffee |
500 g chicken breast, coleslaw with carrots (or an ingredient) |
2 eggs, buttered carrots |
Sunday |
Coffee |
100 g of beef, 2 apples or pears |
Any variation of the previous days, except apples |
Method of food preparation: steamed, boiled, baked. Roasting is excluded.
Japanese diet for 14 days: the essentials in brief
If the first week was given without interruption and the state of health allows you to continue, in the second week the menu of the first seven days is repeated or the menu is made 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: stewed cabbage with a little olive oil, tomato juice, 2 boiled eggs Dinner: 200 g of boiled fish |
Day 2 |
Breakfast: a piece of rye crouton, coffee or green tea Lunch: 200 g of boiled fish, buttered cabbage salad Dinner: 100 g of boiled beef, 1 glass of 0, 1-1% kefir |
Day 3 |
Breakfast: a piece of rye crouton, coffee or green tea Lunch: zucchini or eggplant fried in vegetable oil (unlimited quantity) Dinner: 200 g of boiled beef, white cabbage with a drizzle of oil, 2 hard-boiled eggs |
Day 4 |
Breakfast: grated carrots with lemon juice Lunch: 200 g of boiled fish, a glass of tomato juice Dinner: 200 g of apples |
Day 5 |
Breakfast: grated carrots with lemon juice Lunch:200 g 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 g of boiled beef Dinner:200 g of pears or 200 g of boiled fish / b2 hard-boiled eggs with a small fresh carrot / 200 g of boiled beef and 1 glass of low-fat kefir |
Day 8 |
Breakfast:coffee or green tea Lunch:boiled chicken fillet, fresh cabbage and carrot salad with vegetable oil Dinner:2 hard-boiled eggs, small carrot |
Day 9 |
Breakfast: grated carrots with lemon juice Lunch: 200 g of boiled fish, a glass of tomato juice Dinner:200 g apples |
Day 10 |
Breakfast:coffee or green tea Lunch:1 boiled egg, 3 small carrots, 50 g of cheese Dinner:200 g of oranges |
11 days |
Breakfast: a piece of rye crouton, coffee or green tea Lunch:zucchini or eggplant fried in vegetable oil Dinner:200 g of boiled beef, 2 boiled eggs, fresh cabbage salad with vegetable oil |
Day 12 |
Breakfast: a piece of rye crouton, coffee or green tea Lunch:200 g of boiled fish, fresh cabbage salad with oil Dinner: 100 g of boiled beef, 1 glass of kefir 0, 1-1% |
13 days |
Breakfast:coffee or green tea Lunch:2 boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice Dinner:200 g of boiled or fried fish in vegetable oil |
Day 14 |
Breakfast:coffee or green tea Lunch:200 g of boiled or fried fish, fresh cabbage salad with oil Dinner: 100 g of boiled beef, 1 glass of 0 kefir, 1-1% |
Shopping list for the 14-day Japanese diet
For your convenience, below is a list of the shopping basket for a two-week meal:
- coffee (ground or in beans) - 1 pack;
- green tea (without flavorings, additives) - 1 pack;
- chicken eggs - 2 dozen;
- sea fish 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 l;
- lemons - 2 pieces;
- rye bread - 1 loaf (dry in the oven).
Japanese diet for one month
Not practiced for more than 14 days due to monotonous diet and low calorie content. At least in his right mind.
Preparatory phase and exit
The duration of the preparatory phase is one week. The use of salt is minimized, sweets, flour, pickles, preservatives, fruits and berries, dairy products are excluded.
The day before the start, a fasting day is held on a product: this will allow the body to adapt to small portions and calories. Warm water will help satisfy hunger, and careful chewing will help you feel full.
If you suddenly return to your usual diet, this will cause a state of stress in 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 fruit and nuts;
- Lunch: boiled beef with brown rice, fresh vegetables;
- Afternoon snack: low fat cottage cheese with berries;
- Dinner: vegetable salad with sour cream, baked fish.
The menu should be kept for several days, increasing the daily portion size up to the required daily calorie intake.
Why you shouldn't choose the Japanese diet
The Japanese diet is not a healthy eating habit due to its short duration, which is fraught with breakdowns. Lack of healthy dietary guidelines leads to breakdowns. If you do not adhere to the previous menu to exit the Japanese diet, the lost kilograms will return with an increase, time and health will be lost.
The best solution is to choose a technique that will teach you to eat well and become a way of life. It can be a paleo diet or an elementary creation of a deficit in daily calorie intake with increased amount of protein food.
The format for weight loss is a personal choice of each person. But before doing so, it is necessary to think not only about the realism and reachability of the set goals, evaluate the possibilities and weigh all the pros and cons. Do not forget that health is given for life.
Learn more about the Japanese diet
To understand the basic rules of such a diet, it is necessary to understand the Japanese themselves. What do we know about their nation? They are characterized by solidity 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.
Some might find this diet boring, hungry. Indeed, its menu is quite satisfying and varied. As we said, it must be aged for at least 13 days. And the most important thing, as in any weight loss diet, is a smooth transition from normal to diet food and vice versa.
The basic principles of the Japanese diet are the acceleration and optimization of the body's metabolism. All components of the diet are chosen very carefully and you should not replace the product with another, even if the replacement seems the same to you. Also, it is not recommended to change the sequence of days.
Have 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 irritable and boring like the rest!
Diet menu
The Japanese diet is based on the intake of protein foods to lose weight and on a limited intake of carbohydrates and fats, quite rigorous and rigorous. The menu includes fish, meat, eggs, juices, vegetables, boiled and mineral water
Like any diet, the Japanese diet has its drawbacks. It is not rich in trace elements and vitamins, it involves the use of black coffee, so if it is contraindicated for you, consult your doctor, perhaps he will replace it with black or green tea. You can not use salt, sugar, flour, alcohol.
Conclusions
You have probably noticed that the Japanese are often healthy people, famous for their longevity. Have you met overweight people in Japan? Rarely. In Japan, it is customary to eat low calorie foods compared to other parts of the world. People in our regions can also try the Japanese diet, which is very effective and very popular, for weight loss.
Opinions
Opinions on the Japanese diet are quite different. Some say this is a really working diet with amazing results, while others accuse it of being too tough. Negative reviews of doctors are based on the fact that the Japanese diet is a great burden on the kidneys due to the consumption of protein in large quantities.
Anyway, on the road to a perfect body, beware of popular diets. Before you start losing weight and changing your diet, be sure to consult with a specialist, because your main goal is to become the best and not go to the hospital.