In recent years, the Japanese diet has gained immense popularity, which simultaneously combines both quick 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 prepare 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;
- Low carbohydrate, low carbohydrate, high protein foods. Requires discipline and endurance;
- Total cost - no more than 2, 000 rubles for the entire cycle;
- The estimated 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 persists for a long time and without a rollback;
- Contraindications: pregnancy, during breastfeeding, 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 cardiac problems. Before starting a diet, it is preferable to consult
Japanese diet for weight loss - hyped trend or real effectiveness?
The Japanese diet was previously completely unfamiliar. Moreover, the very concept of "diet" implied severe cuts in food and calories, up to and including starvation. 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 evaluate this diet only by traditional Japanese cuisine, all that will remind you of it for two weeks is sea fish, eggs and green tea - products that are present in many countries of the world. This is the great advantage of the diet, since the diet will contain familiar foods, without any exotic, which can 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 originated as the fact that it is incredibly effective and harmless, when properly handled and adhered to.
As with any go, the Japanese menu implies cutting back on calories in the diet. It is based on 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 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 servings.
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 consistent with the food culture, traditions and foundations of the diet in the country.
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The concept and main rules of the Japanese diet
The portion sizes of the residents of the CIS and Japan are significantly different, therefore, for many, a sharp transition can be a real test. But do not be upset, because this plan is designed for two weeks, after which it may slowly return to the usual diet and favorite foods.
Protein will be the mainstay of your diet and a source of satiety. You can only get it from the following products:
- A fish;
- Eggs;
- Chicken breast;
- Milk products;
- Lean beef.
Only crackers and several types of vegetables will go as carbohydrates. For fats - olive oil. Also, fats 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 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 on some 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.
Looking 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 affected mainly the size of portions and the amount of food consumed. Basically, two weeks for most people pass without any consequences, but if your body reacted too harshly to cutting carbohydrates, then you should postpone the diet for the future and see a doctor. The main symptoms for this will be headache, severe weakness and fatigue.
Drinking regime is of great importance. You need to consume plenty of plain water at room temperature. First, it will help improve digestion and cope with hunger more easily by simulating a full stomach. Secondly, it will allow you to remove protein processed products from the body. Another important point is strict adherence to the general plan. If you seriously decide to try it and check how to lose weight on a Japanese diet, then you should only consume those foods and in the amount that are provided for each day. Substitutions 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 preference. Sugar-free, of course. Salt is also a negative factor in the diet, but if you cannot completely cut it out, then limit yourself to the minimum amount.
One of the main difficulties, in addition to 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 only includes 3 meals. It is also worth remembering that the day should be started 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 by the time of sleep the food has time to be digested.
This is a strict diet, therefore a smooth entry is recommended, excluding cutting transitions in the diet. So the body will quickly adapt to new conditions and the diet will be more comfortable. The easiest ways to prepare are to completely avoid fast food at least 3-5 days before starting the diet, as well as cut portions (eat no more than half of the usual serving size). Although this scheme 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 grocery shopping
You will need:
- Coffee (ground or grains) - 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;
- White cabbage - 2 pieces of medium size;
- Eggplant or zucchini - 1 kg;
- Fruit (any other than grapes and bananas) - 1 kg;
- Kefir - 1 l;
- Tomato juice - 1 l;
- Lemons - 2 pcs.
Based on the principles and the food list, the Japanese diet is often compared and even confused with the "chemical diet" - a nutritional 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 important difference between these meal plans. Osama Hamdiya's system includes unlimited products, which allows you to count on muscle building and vigorous training. At the same time, the Japanese scheme has a strict quantitative limitation and a short period of only two weeks. This is a plus for those who want to get a quick result 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 some products may result in worse overall results than expected. The menu for every 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 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 (dry in a toaster) or a biscuit without additives. A cup of coffee;
- Lunch - fry eggplants or zucchini in olive oil (any serving size);
- Dinner - boil 200g of beef without salt, fresh cabbage with olive oil, 2 boiled eggs.
Day number 4
- Breakfast - one 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 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 - boiled chicken without salt (500 g), fresh carrot and cabbage salad (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 (200g);
- Dinner - your choice: 200g of fruit, 200g of boiled beef with a glass of kefir, 200g of boiled fish or 2 boiled eggs with salad (carrots dressed with olive oil.
Day number 8
- Breakfast - one cup of coffee;
- Lunch - 500 g of boiled chicken without salt, cabbage and carrot salad (season with olive oil);
- Dinner - one small carrot with olive oil, 2 boiled eggs.
Day number 9
- Breakfast - one 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 (fry in vegetable oil), 1 egg and 50g 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 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 200g 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 get the most long-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 on the condition that you strictly adhere to the dietary regimen and do not begin to compensate 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.