In recent years, the Japanese diet has gained enormous popularity, which at the same time combines both fast results and benefits for the body. Moreover, the main feature of this 2-week meal plan is that it does not have a so-called rollback when everything returns to its original after 2-3 weeks.
Japanese food is becoming more and more popular thanks to the growing popularity of Japanese cuisine in domestic cafes and restaurants. In almost any cooking today you can buy rolls or whatever you need to cook 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 on what principles it is based:
- The total duration is 14 days;
- Foods low in carbohydrates, low in carbohydrates, high in protein. Requires discipline and perseverance;
- Total cost - not 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 correct output from the diet after two weeks, the result continues for a long time and without rolling back;
- Contraindications: pregnancy, during lactation, with diseases of the gastrointestinal tract (ulcers, gastritis, gastroduodenitis, etc. ), with diseases of the kidneys and liver. It is also not recommended in case of heart problems. Before starting a diet, it is preferable to consult
Japanese diet for weight loss - hyped trend or real efficiency?
The Japanese diet was previously completely unknown. Moreover, the very concept of "diet" involved severe cuts in food and calories, up to and including hunger. Even with the popularization of this unique eating plan, many still believe that the Japanese diet for 14 days will consist of sushi, green tea and of course rice. Nevertheless, you should not consider this diet only by traditional Japanese cuisine, all that will remind you of it for two weeks are sea fish, eggs and green tea - products that are present in many countries of the world. This is a great benefit of the diet as the diet will contain familiar foods, without exotic, which may lead to digestive disorders 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 because of its strict discipline, menu and effectiveness. However, it is not as important where this diet originates as the fact that it is incredibly effective and harmless when handled and adhered to properly.
As with any trip, the Japanese menu involves cutting down on the calories in the diet. It is based on the traditional Japanese cuisine, which is famous for the absence of fatty foods, an abundance of vegetables and fish. One of the famous public figures and nutrition experts Naomi Moriyama believes that nutrition is the secret behind Japanese women who retain 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 food, chips, chocolate bars, fatty confectionery and even butter are not particularly 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 in line with the food culture, traditions and basis of the diet of the country.
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The concept and main rules of the Japanese diet
The portion sizes for the inhabitants of the CIS and Japan are significantly different, therefore a sharp transition for many can be a real test. But do not be sad, because this plan is designed for two weeks, after which it can slowly return to the 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:
- A fish;
- Egg;
- Chicken breast;
- Dairy products;
- Lean beef.
Only biscuits and several types of 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 schedule of the Japanese 14-day diet with a significant restriction of calories, 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 on 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. They will not only allow you to stay alert and avoid fatigue, but 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 in beans and grind it yourself.
If you look through the menu for the 14 days of the Japanese diet, you can be sure that all the beneficial substances are present in this nutrition plan, and the main changes have primarily affected the size of portions and the amount of food ingested. Basically, for most people, two weeks go by without consequences, but if your body reacted too harshly to cutting into carbohydrates, then you should postpone the diet for the future and seek medical attention. The main symptoms of this will be headache, severe weakness and fatigue.
The drinking regime is of great importance. You should consume plenty of plain water at room temperature. First, it will help improve digestion and more easily cope with hunger by simulating a full stomach. Second, it will allow you to remove protein processing products from the body. Another important point is strict adherence to the general plan. If you seriously decide to try it and check how you lose weight on a Japanese diet, then you should only consume the foods and in the amount given 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 have a cup of tea, depending on personal preferences. Sugar free, of course. Salt is also a negative factor in the diet, but if you can not completely cut it out, limit yourself to the minimum amount.
One of the biggest difficulties, besides the low calorie content, is also considered to be a small number of meals a day. While other diets involve 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 the food has time to be digested during sleep.
This is a strict diet, therefore a smooth entry is recommended, except for cutting transitions in the diet. So the body will quickly adapt to 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 size). Although this scheme may seem too stiff, 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.
Preparation period and grocery shopping
You will need:
- Coffee (ground or cereal) - 1 pack;
- 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;
- Cabbage - 2 pieces medium size;
- Eggplant or zucchini - 1 kg;
- Fruit (anything 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 an important difference between these meal plans. Osama Hamdiya System includes an unlimited number of products that allow you to count 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 get fast results and can not exhaust the body for several months and avoid the usual diet.
A detailed menu of the Japanese diet for each day
It is important to take this scheme very seriously and closely follow the recommendations. Any attempt to break the schedule or add products may result in poorer 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 g 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 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 - fried eggplants or zucchini in olive oil (any portion size);
- Dinner - cook 200 g beef without salt, fresh cabbage with olive oil, 2 boiled eggs.
Day number 4
- Breakfast - a fresh little carrot with the juice of a lemon;
- Lunch - 200 g fried or boiled fish, 1 glass of tomato juice;
- Dinner - 200 g of fruit (all).
Day number 5
- Breakfast - a medium-sized carrot with the juice of a whole lemon;
- Lunch - boiled or steamed fish with a glass of tomato juice;
- Dinner - 200 grams of fruit (all).
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 (200g);
- Dinner - your choice: 200 g fruit, 200 g boiled beef with a glass of kefir, 200 g boiled fish or 2 boiled eggs with salad (carrots covered with olive oil.
Day number 8
- Breakfast - a cup of coffee;
- Lunch - 500 g 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 g 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 - fried eggplants or zucchini in olive oil (any amount);
- Dinner - 200 g 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 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 a perception that this diet allows you to get the most long-lasting and stable results without returning to the usual weight. After losing weight, it is possible to maintain the weight for up to 3 years, but only on condition that you strictly adhere to the diet regime and do not start compensating for everything with high-calorie foods immediately after the 15th day. A good solution would also be to adapt the Japanese meal plan to your daily diet.