In recent years, the Japanese diet has gained immense popularity, which combines both rapid results and benefits for the body. In addition, the main feature of this 2-week diet plan is that it does not have the so-called regression, when everything returns to its original state after 2-3 weeks.
Japanese food is becoming increasingly popular due to the growing popularity of Japanese cuisine in home cafes and restaurants. In almost every cooking today you can buy rolls 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 weight loss diet is and what principles it is based on:
- The total duration is 14 days;
- Low carb foods, low carb foods, high protein foods. Requires discipline and endurance;
- Total price - no more than 2000 rubles for the entire cycle;
- The expected result is 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 is preserved for a long time and without going back;
- Contraindications: pregnancy, during lactation, with diseases of the gastrointestinal tract (ulcer, gastritis, gastroduodenitis, etc. ), with diseases of the kidneys and liver. Not recommended in the presence of heart problems. Before starting a diet, it is preferable to consult
Japanese diet for weight loss - a common trend or real effectiveness?
The Japanese diet used to be completely unknown. In addition, the very concept of "diet" implied serious reductions in food and calories, up to and including starvation. Even with the promotion of this unique diet plan, many still believe that the Japanese diet for 14 days will consist of sushi, greenHowever, you should not judge this diet only by traditional Japanese cuisine, all that will remind you of it in two weeks is sea fish, eggs and green tea - products that are present in many countries. This is a great advantage of the diet, as the diet will contain familiar foods without any exotics, which can lead to digestive disorders or even allergies.
It is not yet known exactly how the Japanese 14-day diet is related 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 plan was attributed to Japan because of its strict discipline, menu and efficiency. However, it is not so much where this diet comes from as the fact that it is incredibly effective and harmless when handled and followed properly.
As with any action, the Japanese menu involves reducing calories in the diet. It is based on traditional Japanese cuisine, which is known for its lack of fatty foods, 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, the Japanese consume 25% fewer calories than people in any other country. For example, with an abundance of different snacks and even so-called fast food, chips, chocolate bars, greasy confectionery 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 fully consistent with the food culture, traditions and basics of nutrition in the country.
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The concept and basic rules of the Japanese diet
The portion sizes of the people of the CIS and Japan are significantly different, so for many a sharp transition can be a real test. But don't be upset, because this plan is designed for two weeks, after which you can slowly return to your usual diet and favorite foods.
Protein will be the basis of your diet and a source of satiety. You can only get it from the following products:
- Fish;
- Eggs;
- Chicken breasts;
- Dairy products;
- Lean beef.
Only biscuits and a few vegetables will go as carbohydrates. For fats - olive oil. Also, fat will be contained in fish and other protein products, this will avoid deficiency. The menu and scheme of the Japanese 14-day diet with a significant reduction in 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 quantities in the menu. It is found in vegetables that can be consumed 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. They will not only allow you to stay alert and avoid fatigue, but will also provide the body with a large amount of antioxidants. It is important that the tea is natural, without colors and flavors, and it is preferable 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 nutrients are present in this diet, and the main changes have affected mainly the size of portions and the amount of food consumed. In general, two weeks pass for most people without any consequences, but if your body reacts too sharply to the reduction of carbohydrates, then you should postpone the diet for the future and go to the doctor. The main symptoms of this will be headache, severe weakness and fatigue.
The drinking regime is very important. You should consume very plain water at room temperature. First, it will help improve digestion and more easily deal with hunger by simulating a full stomach. Second, it will allow you to remove protein processing products from the body. Another important point is the strict adherence to the general plan. If you decide to seriously try and test how to lose weight on a Japanese diet, then you should consume only these foods and in the amount provided for each day. Replacements 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 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 completely eliminate it, then limit yourself to the minimum amount.
One of the main difficulties, in addition to low calorie content, is considered 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 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 before going to sleep the food has time to digest.
This is a strict diet, which is why a smooth entry is recommended, except for the cutting transitions in the diet. This way the body will quickly adapt to the new conditions and the diet will be more comfortable. The easiest way to prepare is to completely stop fast food at least 3-5 days before starting the diet, as well as reduce portions (eat no more than half the usual portion size). Although this scheme may seem too rigid, it is perfectly 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
You will need:
- Coffee (ground or bean) - 1 package;
- Natural green tea - 1 package;
- Chicken eggs - 20 pieces;
- Lean veal (pulp) - 1 kg;
- Sea fish (fillet) - 2 kg;
- Chicken fillet - 1 kg;
- Extra virgin olive oil - 0, 5 liters;
- Carrots - 2-3 kg;
- White cabbage - 2 pieces of medium size;
- Eggplant or zucchini - 1 kg;
- Fruits (other than grapes and bananas) - 1 kg;
- Kefir - 1 liter;
- Tomato juice - 1 liter;
- Lemons - 2 pcs.
In terms of principles and food lists, the Japanese diet is often compared and even confused with the "chemical diet" - a diet plan developed in the United States. Its creator is Osama Hamdi, whose diet is actively used in the treatment of diabetes and obesity. The Japanese diet also uses the principle of sharply reducing carbohydrates and increasing 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 an important difference between these meal plans. The Osama Hamdiya system includes an unlimited number of products, which allows you to rely on muscle building and vigorous training. At the same time, the Japanese scheme has a strict quantitative limit and a short period of only two weeks. This is a plus for those who want to achieve fast results and can not exhaust the body for months, avoiding the usual diet.
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 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 cup 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 cup of kefir.
Day number 3
- Breakfast - a slice of rye bread (dry in a toaster) or biscuit without additives. Cup of coffee;
- Lunch - fry eggplants or zucchini in olive oil (any portion size);
- Dinner - boil 200g beef without salt, fresh cabbage with olive oil, 2 boiled eggs.
Day number 4
- Breakfast - a fresh small carrot with the juice of one lemon;
- Lunch - 200 g of fried or boiled fish, 1 glass of tomato juice;
- Dinner - 200 g of fruit (any).
Day number 5
- Breakfast - one medium carrot with whole lemon juice;
- Lunch - boiled or stewed 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), salad of fresh carrots and cabbage (season with olive oil);
- Dinner - one fresh carrot and 2 boiled eggs.
Day number 7
- Breakfast - a cup of green tea;
- Lunch - boiled beef without salt (200 g);
- Dinner - optional: 200 g of fruit, 200 g of boiled beef with a glass of kefir, 200 g of boiled fish or 2 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 boiled eggs.
Day number 9
- Breakfast - a carrot with whole lemon juice;
- 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 eggplants or zucchini in olive oil (any amount);
- 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 cup 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 cup of kefir.
It is believed that this diet allows you to get the most lasting and stable results without returning to normal weight. After losing weight, it is possible to maintain your weight for up to 3 years, but only if you strictly adhere to the diet and do not start to compensate for everything with high-calorie foods immediately after the 15th day. Also, a great solution would be to adapt the Japanese diet plan to your daily diet.