Japanese diet. Is it really that good and who is it contraindicated for? - Let's get ready for summer before it's too late
The main advantages of the Japanese diet for residents of our country are its relative accessibility and duration. The absence of complex and expensive ingredients, just two weeks of restrictions - and now you are showing off in jeans that have never been buttoned before. But to become a beautiful geisha you need to follow the menu exactly.
Briefly about the main thing
The duration of the diet is 14 days. This is a low-calorie protein menu, you can practice this diet no more than 2 times a year. The average result of the Japanese diet is 5–8 kg in 2 weeks. This menu is not recommended for pregnant women, breastfeeding women, people with gastritis and ulcers, as well as people with liver, kidney and heart disease. Before starting a diet, you should consult your doctor.
Original or speculation?
There will be no exotic products - all foods permitted in the Japanese diet have been familiar to us for a long time. This is a definite advantage, because the risk of allergies is minimized and the ingredients needed for cooking can be purchased at any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented in a clinic in Tokyo, according to others, the name was inspired by the simplicity and clear eating plan, which gives the expected inspiring result (in the Japanese way: follow the rules, do your best and you will be rewarded).
The Japanese diet is popular all over the world, it is distinguished by moderation in the composition and calorie content of permitted foods, which also makes it similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow them to maintain a relatively small amount of carbohydrates in the daily menu and small portions.
Moriyama estimates that Japanese people consume on average 25% fewer calories than people in any other country. In Japan, for example, it is not customary to eat French fries, chocolate or pastries, and the Japanese only learned about butter at the beginning of the 20th century from Europeans and are still wary of it. In other words, choosing healthy foods in moderation is a national characteristic of Japanese culture. And the Japanese diet for 14 days fully meets this requirement, despite the formal differences with the usual diet of ordinary residents of the Pacific state.
"Samurai" rules of the Japanese diet
The main satiating substance in the diet is protein, obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and some of the permitted vegetables, fats are in olive oil, which can be used for cooking and dressing salads, as well as meat and fish.
Fiber is found in abundance in vegetables and fruits, the amount of which is not even regulated on some days of the diet, so the stomach will probably do its job well. Coffee and green tea not only help you cheer up, but also contain healthy antioxidants (so it is important to choose high-quality tea and coffee, always natural, without flavorings or additives).
However, this diet still cannot be called balanced and following it for more than two weeks is dangerous to your health. But even during these 14 days, your body may respond badly to reducing the amount of carbohydrates on the menu: in this case, you will feel body aches, weakness and headache. Then you need to gradually abandon the strict menu and consult a doctor.
The drinking regime in the Japanese diet is especially important. Drink plenty of clean, still water at room temperature, not only to help your stomach feel full, but also to ensure that animal protein residues are flushed out.
The main condition for the success of the Japanese diet is strict adherence to your plan. You cannot confuse the days and replace some products with others, even similar ones, as you wish. The only exception may be breakfast - it can be replaced with a cup of unsweetened green tea. It is advisable to avoid salt throughout the diet, but if this prohibition is critical for your taste, add minimal salt to your food.
A small number of meals per day (just three instead of the healthier 5-6) and lack of snacks can also be difficult on the Japanese diet, so be prepared for that. Eat dinner at least a few hours before bed and start the morning with a glass of water on an empty stomach - this is good for your metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is strict, it is extremely undesirable to rush into it. If you decide to lose weight using this menu, prepare yourself psychologically and prepare your body at least a few days before starting the diet by giving up sweets and fast food and reducing your usual portion sizes.
Japanese diet shopping list for 14 days
- Coffee beans or ground - 1 package
- Green tea of your favorite variety (no additives or flavorings) - 1 package
- Fresh chicken eggs – 2 dozen
- Sea fish fillet – 2 kg
- Lean meat, fillet – 1 kg
- Chicken fillet – 1kg
- Extra virgin olive oil – 500 ml
- White cabbage - 2 medium forks
- Fresh carrots – 2–3 kg
- Zucchini, eggplant - 1 kg in total
- Fruits (except bananas and grapes) – 1 kg in total
- Tomato juice - 1 liter
- Kefir - 1 liter
- Lemons - 2 pcs.
Menu for the resistant
The composition of the Japanese diet is often compared to the "chemical diet", an eating plan invented by American doctor Osama Hamdiy to treat obesity in diabetics. Just like the Hamdia diet, the Japanese diet utilizes the effect of a sharp reduction in carbohydrate nutrition while increasing the amount of protein. As a result, the chemistry of the body's metabolic processes is reorganized, accumulated fat is burned quickly, and the formation of new fat is prevented by strengthened muscles.
In the Japanese diet, no changes to schedule or diet are allowed. If you want to get results, you must strictly follow the diet schedule.
First day
Breakfast: unsweetened coffee and milk.
Lunch: 2 boiled eggs, cabbage stewed with vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish.
Second day
Breakfast: a piece of rye bread and unsweetened coffee.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 g of boiled meat and a glass of kefir.
The third day
Breakfast: a piece of rye bread toasted in a toaster, or unleavened crackers without additives, coffee without sugar.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled meat without salt, raw cabbage in vegetable oil and 2 boiled eggs.
Fourth day
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Fifth day
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Sixth day
Breakfast: coffee without sugar.
Lunch: boiled unsalted chicken (500 g) with fresh cabbage and carrot salad in vegetable oil.
Dinner: small fresh carrots and 2 boiled eggs.
Seventh day
Breakfast: green tea.
Lunch: 200 g of meat cooked without salt.
Dinner: 200 g of fruit or 200 g of boiled or fried fish, or 2 eggs with fresh carrots in vegetable oil, or boiled meat and 1 glass of kefir.
Eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled unsalted chicken and carrot and cabbage salad in vegetable oil.
Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.
Ninth day
Breakfast: medium carrot with lemon juice.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Tenth day
Breakfast: coffee without sugar.
Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 g of any fruit.
Eleventh day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled meat without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
Twelfth day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g of boiled meat without salt and a glass of kefir.
Thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, cabbage stewed in vegetable oil and a glass of tomato juice.
Dinner: 200 g of fish boiled or fried in vegetable oil.
Fourteenth day
Breakfast: coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g of boiled meat, a glass of kefir.
There is an opinion that this diet is one of the most lasting and the results obtained with it can last up to three years. But, of course, the dream will remain unattainable if after the restrictions are lifted you start overeating.
Fast does not mean high quality
It should be noted that among experts there is also the opinion that diets that have names most of the time do not work or are even harmful. Endocrinologist and nutritionist Irina Tatarnikova claims that weight loss should be gradual, and drastic low-calorie nutrition itself leads to breakdowns and can even cause depression. The fact is that the person begins to reproach himself for his weakness, but in fact his diet was simply unbalanced.
—Here they use very low calorie diets and fasting, for which the person is not prepared. Therefore, extreme methods are effective only at the initial stage, but then a collapse occurs and the weight comes back with interest, " says the expert.
The nutritionist also explains that, for most people, long breaks between main meals, for example, skipping breakfast, will lead to overeating at dinner.
- Don't try to lose weight - you should completely forget this phrase, because trying comes from the word "torture", and losing weight comes from the word "bad". By saying this, we are not preparing ourselves for positive weight loss", concludes the nutritionist. Irina advises us to think that by limiting ourselves without fanaticism, first of all we become healthier. Especially for editors, she cited 10 popular habits that prevent weight loss.