Japanese cinema and animation impress with their authentic atmosphere, fantastic images, incredible beauty and thinness of Japanese women. Japanese people are recognized as the skinniest people in the world. The secret is not only in the lean national peculiarity, but also in the moderation of portions and in a healthy diet. The name "Japanese diet" is intriguing in itself. What does it take to become a fragile geisha? Let's find out!
The reason the Japanese diet is called is probably unclear, but the results of the approach are impressive - in two weeks you can lose 4 to 8 kg, depending on your starting 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 achieve that goal. Those who try will be rewarded - reminiscent of the samurai way.
The 14-day Japanese diet (original version) is known worldwide, whose list of products is accessible and moderate. Japanese nutritionist Naomi Moriyama says that low-carbohydrate foods and moderate portions help to maintain youth and longevity.
According to Moriyama's research statistics, the Japanese consume 25% less calories than other nations. Fatty foods, fatty foods and the use of butter on an industrial scale are not popular in the country. Healthy foods and small portions are a hallmark of Japanese culture.
This principle corresponds to the Japanese diet menu 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;
- which are not suitable for Japanese weight loss diets for health reasons;
- basic menu for 7 and 14 days;
- you should keep the.
Japanese Samurai Diet Rules
For the Japanese 7, 13 and 14 day diet to be effective, you must comply with the following rules:
- preliminary preparation - one week before the start, give up fast food, fatty products, sweets, savory dishes;
- complete elimination of salt, sugar, spices and sauces from the diet;
- chew the food well to saturate;
- a pre-compiled 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 feeding;
- after waking up a glass of warm water is drunk;
- coffee can be replaced with green tea;
- Compliance with the drink regime - at least 2 liters of still water. The products of the decomposition of animal proteins are excreted and fill the stomach, numbing hunger;
- substitution of unauthorized ingredients or addition of 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;
- the diet should be smooth, so that the lost body fat does not return;
- The Japanese weight loss diet uses protein foods as its main source. A small amount of carbohydrates in the form of biscuits and fiber, and fats from unrefined oils used as a dressing for salads, meat and fish.
The Strict Japanese Diet contains all the macronutrients in your diet, albeit with one caveat. In this respect, the method cannot be characterized 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 serious illness, the use of complex carbohydrates or total diet rejection is recommended.
Characteristics of the strict Japanese diet for weight loss
The first association with the name "Japanese diet" - for 14 days the menu turns to eating sushi, rice and curry for breakfast, lunch and dinner every day, but in limited portions. In reality, several features of the approach stand out:
- small portions;
- the amount of calories ingested - 800 kcal;
- meals are strictly 3 times a day, without snacks;
- 14 days - maximum period; exclusion of
- salt.
The essence of dietary nutrition
The basic rule is that the thirteen-day Japanese diet restricts the intake of any 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 cause serious interruptions in the body's work, so it is extremely undesirable to adhere to the approach for longer.
There is a 13-day salt-free Japanese diet, because the Orientals consider the number lucky. However, in Europe, the figure is perceived differently, because, for mistrust and convenience, weight loss lasts 7 to 14 days.
Contraindications
A Japanese diet for a week or two is considered strict and has several contraindications:
- for hypertension, heart disease, blood vessels; diabetes mellitus;
- thyroid disorders;
- during pregnancy and breastfeeding;
- 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 at a party, it is recommended to give preference to fasting days - this practice will not harm your health, will relieve digestion and eliminate the water collected during the festivities.
Pros
The Japanese diet without salt for 7 and 14 days is gaining popularity now. What attracts the method:
- the effectiveness of weekly weight loss;
- removal of water from the body;
- Ease of diet and accessible ingredients.
The first results of the Japanese diet are impressive. It is at that moment that maximum weight loss occurs due to the discharge of "ballast" from the water due to the exclusion of salt and the minimum consumption of carbohydrates. In the second week, the weight does not go away as actively, as there is no excess water. 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 be poor. It is worth considering whether it is worth it.
Cons
The low-carbohydrate, salt-free Japanese diet is not without consequences. Disadvantages of the method:
- excessive calorie deficiency in the diet (800 kcal) slows down metabolism;
- chronic diseases are exacerbated;
- restriction of micro and macro elements hinders the full functioning of the body;
- high level of stress for functional systems;
- coffee instead of breakfast overloads the heart and blood vessels;
- a sparse and limited menu puts psychological pressure, which is fraught with breakdowns;
- systematic feeling of hunger that reduces concentration;
- high fatigue, irritability, apathy, decreased performance, dizziness;
- an abrupt return to the normal diet returns the kilograms lost with weight gain.
Recommended and prohibited products
As romantic as the name of the method for losing weight seems, 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 allowed foods to compile the menu:
- protein - marine fish, meat, veal, 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 - unrefined oils (olives, vegetables);
- fruits - green apples and pears, citrus fruits.
Food ingredients not included in the list remain prohibited.
Menu for 7 days
On the Japanese diet menu for 14 days, a limited set of foods, a specific nutrition table will help you to verify this clearly.
Days / Meals |
Breakfast |
Lunch |
Dinner |
Monday |
Coffee |
2 eggs, a glass of tomato juice, buttered coleslaw |
200 g of marine fish |
Tuesday |
Coffee, dark toasted bread |
200 g of fish, coleslaw with butter |
100 g of meat, a glass of kefir |
Wednesday |
Coffee |
1 egg, salad of 3 large carrots cooked with butter |
2 apples |
Thursday |
Coffee |
Zucchini or parsnip root, 1-2 apples |
100 g of meat, coleslaw, 2 eggs |
Friday |
1 boiled or raw carrot with lemon juice |
500 g of marine fish, a glass of tomato juice |
2 apples |
Saturday |
Coffee |
500 g chicken breast, coleslaw with carrot (or an ingredient) |
2 eggs, buttered carrots |
Sunday |
Coffee |
100 g of meat, 2 apples or pears |
Any variation from previous days, except apples |
Method of cooking products: steamed, boiled, baked. Roasting is excluded.
Japanese diet for 14 days: the main at a glance
If the first week was offered without any problems and the state of health allows it to continue, then in the second week the menu for the first seven days is repeated or the menu is a little more varied.
Menu for 14 days
Rearranging meals or days is prohibited.
1 day |
Breakfast: coffee without milk and sugar / cup of green tea Lunch: cabbage cooked with a little oil, tomato juice, 2 hard-boiled eggs Dinner: 200 g of cooked fish |
Day 2 |
Breakfast: a small piece of rye crouton, coffee or green tea Lunch: 200 g of boiled fish, coleslaw with oil Dinner: 100 g of cooked meat, 1 glass of kefir 0, 1-1% |
Day 3 |
Breakfast: a small piece of rye crouton, coffee or green tea Lunch: zucchini or eggplant fried in vegetable oil (unlimited quantity) Dinner: 200 g of cooked meat, white cabbage with a little oil, 2 hard-boiled eggs |
Day 4 |
Breakfast: grated carrots with lemon juice Lunch: 200 g of cooked fish, a glass of tomato juice Dinner: 200 g of apples |
Day 5 |
Breakfast: grated carrots with lemon juice Lunch:200 g of cooked fish, a glass of tomato juice Dinner:200 g of grapefruit |
6 days |
Breakfast:coffee or green tea Lunch:cooked chicken fillet, cabbage and carrot salad with vegetable oil Dinner:2 boiled eggs, small fresh carrots |
7 days |
Breakfast:coffee or green tea Lunch:200 g of cooked meat Dinner:200 g of pears or 200 g of cooked fish / b2 boiled eggs with a small fresh carrot / 200 g of cooked meat and 1 glass of low-fat kefir |
Day 8 |
Breakfast:coffee or green tea Lunch:cooked chicken fillet, fresh cabbage and carrot salad with vegetable oil Dinner:2 boiled eggs, small carrot |
Day 9 |
Breakfast: grated carrots with lemon juice Lunch: 200 g of cooked fish, a glass of tomato juice Dinner:200 g of apples |
Day 10 |
Breakfast:coffee or green tea Lunch:1 boiled egg, 3 small carrots, 50 g of cheese Dinner:200 g oranges |
11 days |
Breakfast: a small piece of rye crouton, coffee or green tea Lunch:zucchini or eggplant fried in vegetable oil Dinner:200 g of cooked meat, 2 boiled eggs, fresh coleslaw with vegetable oil |
Day 12 |
Breakfast: a small piece of rye crouton, coffee or green tea Lunch:200 g of cooked fish, fresh coleslaw with oil Dinner: 100 g of cooked meat, 1 glass of 0 kefir, 1-1% |
Day 13 |
Breakfast:coffee or green tea Lunch:2 boiled eggs, cabbage cooked with vegetable oil, a glass of tomato juice Dinner:200 g of fish boiled or fried in vegetable oil |
Day 14 |
Breakfast:coffee or green tea Lunch:200 g of boiled or fried fish, fresh coleslaw with oil Dinner: 100 g of cooked meat, 1 glass of 0 kefir, 1-1% |
14-day Japanese diet shopping list
For your convenience, the following is a list of the shopping basket for a two-week meal:
- coffee (ground or beans) - 1 package;
- green tea (without flavors, additives) - 1 package;
- chicken eggs - 2 dozen;
- sea fish fillet - 2 kg;
- lean meat - 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 - 2 kg;
- tomato juice - 1 l; kefir 0, 1-1% - 1 l;
- lemons - 2 pcs. ;
- rye bread - 1 bread (dry in the oven).
Japanese diet for a month
Not practiced for more than 14 days due to the monotonous diet and low calorie content. At least in his right mind.
Preparatory and exit phase
The preparatory phase lasts one week. The use of salt is kept to a minimum, sweets, flour, pickles, canned foods, fruits and berries, dairy products are excluded.
The day before the start, a fasting day is accomplished with a product - this will allow the body to adapt to small portions and calories. Warm water will help to satisfy your hunger and chewing well will help you feel satisfied.
If you abruptly return to the normal diet, this will cause a state of stress in the body, overload the digestive tract and return the lost weight. Therefore, the output of Japanese food is organized according to the principles of proper food. Indicative menu:
- Breakfast: liquid oats in water with a spoon of honey, unsweetened coffee;
- Snack: a handful of dried fruits and nuts;
- Lunch: meat cooked with brown rice, fresh vegetables;
- Afternoon snack: skimmed cottage cheese with red fruits;
- Dinner: vegetable salad with sour cream, baked fish.
The menu must be maintained for several days, increasing the daily portion size for the required daily caloric 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 full of breaks. The lack of healthy dietary rules leads to breakdowns. If you do not follow the previous menu to leave the Japanese diet, the pounds lost will come back with an increase, time and health will be lost.
The best solution is to choose a technique that will teach you how to eat well and become a lifestyle. It can be a paleo diet or an elementary creation of a deficit in daily caloric intake with an increase in the amount of dietary protein.
The weight loss format is a personal choice for each person. But before doing this, it is necessary to think not only about the feasibility and achievability of the objectives set, but also to evaluate the possibilities and weigh all the pros and cons. Do not forget that health is granted for life.
Learn more about the Japanese diet
To understand the basic rules of this diet, you need to understand the Japanese themselves. What do we know about your nation? They are characterized by solidity and a smooth approach to any business. And food is no exception. The Japanese diet has no clear limits. It can last from 13 days to 13 weeks.
Someone might find this diet boring, hungry. In fact, their menu is quite satisfying and varied. As we said, it must be aged at least 13 days. And most importantly, as with any weight loss diet, it is a smooth transition from normal to dietary food and vice versa.
The basic principles of the Japanese diet are to speed up and optimize the body's metabolism. All components of the diet are selected with great care, and you should not replace the product with another one, even if the replacement seems the same to you. In addition, we do not recommend changing the sequence of days.
Have a light dinner the day before 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 others!
Diet menu
The Japanese diet is based on the intake of protein foods for weight loss and a limited intake of carbohydrates and fats, very strict and strict. The menu includes fish, meat, eggs, juices, vegetables, as well as boiled and mineral water
Like any diet, the Japanese diet has its disadvantages. It is not rich in trace elements and vitamins, it provides for the use of black coffee, so if it is contraindicated for you, consult your doctor, perhaps he will substitute it with black or green tea. Do not use salt, sugar, flour, alcohol.
Conclusions
You probably noticed that Japanese people are usually healthy, famous for their longevity. Did you meet overweight people in Japan? Rarely. In Japan, it is customary to eat foods with fewer calories compared to other parts of the world. People in our regions can also try to lose weight with the Japanese diet, which is considered to be very effective and very popular.
Opinions
Opinions about the Japanese diet are quite different. Someone says this is a really effective diet with surprising results, while others blame it for being too harsh. The negative reviews by doctors are based on the fact that the Japanese diet is a heavy burden on the kidneys due to the consumption of proteins in large quantities.
Anyway, on the way to a perfect body, be careful with popular diets. Before you start losing weight and changing your diet, be sure to consult a specialist, as your main objective is to be the best, and not to go to the hospital.