The 14-day Japanese diet is considered to be one of the healthiest in the world, and for this reason the average life expectancy of Japanese people is much higher than in the rest of the world. But why is this so? After all, the "Japanese" promise the maximum result in the shortest possible time - 8 kilograms in two weeks, and most importantly, they give a guaranteed result that lasts for a long time.
Sometimes authorship is attributed to Mayo Clinic nutritionists. This solid and respected medical institution really exists. But this is not a Japanese clinic, but an American one. In particular, a network of clinics and research centers based in San Francisco. Mayo doctors offer several patented methods for losing weight.
Japanese diet for 14 days: briefly on the main
| Duration | 14 days |
|---|---|
| Price | Bass |
| The result of the Japanese diet | Minus 5-8 kg |
| Peculiarities | Low-calorie and rigorous, it requires a preliminary psychological attitude |
| Recommended frequency | Not more than 2 times a year |
| Additional effect | Long-term preservation of the result (subject to the correct exit from the diet) |
At the end of the diet, it is important to follow some tips to maintain the result for a long time. The basic principles of this method of losing weight are as follows:
- rejection of spices, salt, the predominance of protein foods in the menu;
- the use of exclusively dietetic dishes;
- maintain a balanced diet in the future.
The Japanese diet is not suitable for women who are pregnant, breastfeeding, with gastritis and ulcers, as well as people with liver and kidney disease and heart ailments. Before starting a diet, you should consult your doctor!
Contraindications
The Japanese slimming system is considered rigid and has a number of contraindications:
- with hypertension, heart disease, blood vessels;
- diabetes;
- thyroid disorders;
- during pregnancy and lactation;
- diseases of the gastrointestinal tract of any complexity, kidney diseases;
- when playing sports;
- hard physical and mental work.
When it comes to getting rid of the kilograms gained during the holiday promptly, it is advisable to give priority to fasting days: this practice will not harm your health, will drain your digestion and get rid of the water collected during the festivities.
Japanese diet for 14 days: the basics of proper nutrition
The Japanese are known to have one of the highest life expectancies in the world and have very few cases of obesity, which exacerbates health problems. Japanese women live an average of 87 years and men 80 years. The longevity of the Japanese people is mainly due to their healthy diet, which mainly consists of fish, vegetables and plants. One of the distinguishing qualities is that Japanese cuisine emphasizes quality over quantity.
The purpose of the Japanese diet for 14 days is to restore impaired metabolism, thanks to the careful selection of low-calorie foods on the menu. The emphasis is on small portions of fresh seasonal produce. Dieters are advised to evaluate quality over quantity and eat slowly to appreciate the taste of food and gain a sense of satisfaction by eating less food.
The main factor in the Japanese way of eating is eating up to 80%. Also, great attention is paid to presentation and to making the food beautiful and appealing.
Dairy and bread are not included in the diet, and when beef and chicken are included in meals, they are viewed more as an accompaniment to the meal than as a main meal. Fresh fruit is a favorite dessert, however if you are eating a higher calorie dessert it should be consumed in very small quantities.
In Japan, breakfast is considered the most important meal of the day and is often the longest. In her book, Naomi Moriyama introduces dieters to the concept of the Japanese energy breakfast, which consists of miso soup, rice, egg or fish, vegetables, fruit and green tea.
Since "Japanese" is an unbalanced weight loss system, it is imperative to take vitamin complexes. In addition, for effective weight loss, it is necessary to drink a lot and drink clean water and not juices and other drinks. One and a half to two liters of water a day helps remove toxins and decay products from the body.
The duration of the diet is 13 or 14 days. Some secrets learned from the book that are no longer secrets:
- Fish, rice, vegetables, fruit and soy are the main food of the Japanese. Almost all Japanese recipes are based on these ingredients. And of course, thanks to fish, the Japanese get omega-3 fatty acids, and as you know, they not only affect the skin / hair / nails, but also the body as a whole.
- The Japanese eat only from miniature dishes. The Japanese only eat miniature portions. They can eat a burger, but it will be a Japanese-sized burger. "In Japan, food is served in plates, cups and bowls that, compared to their American counterparts, are worthy of a thumb boy. "This is thought to increase the palatability of the food and reduce the portion size. The Japanese diet will allow you to bring your figure back to normal, as well as improve your health in many ways.
- Japanese food is always "light". That is, instead of frying vegetables, the Japanese steam or grill them. And the Japanese don't use condiments at all, they eat "naked" food and feel its natural flavor.
- The Japanese replace bread with rice. Sweets are rarely eaten and in small quantities. And they are in constant motion.
The main idea of the book is that the Japanese have a reasonable attitude towards food. Food is not a cult for them, they don't try to eat more and more fat (like Americans), but they eat to live. About Americans. The book shows Americans as a "bad example". Japan and America are constantly confronted. Well, Japan definitely wins.
basis of the Japanese diet
Nutritionists note several advantages: "Japanese" is both low-carbohydrate and low-calorie, in addition, all foods should be consumed without salt, due to which there is a feeling of hunger. The motto of the Japanese diet is moderation.
Given our fondness for quick and easy fast food, it's no surprise that a "Japanese" based on healthy eating, not just taste, will bring significant improvements in life expectancy. The Japanese as a nation (not counting the sumo wrestlers! ) Usually eat what they want, not what is advertised on TV, as losing weight, consisting of unhealthy foods, obviously leads to death.
The essence of the Japanese diet is to give up salt and sugar, reduce the amount of carbohydrates and fats. It is important to follow the rules of nutrition and the menu, which is easy to find on the net. The only thing that can be changed is to alternate black coffee with unsweetened green tea and add a little salt to foods every two days to keep from falling apart. Of course, for this time you have to forget about fast food, sweets, alcohol and unhealthy foods.
In addition to the classic version of the Japanese diet, there is also an option on the menu that is recommended to drink green tea instead of coffee.
So what are the foods of the Japanese diet included in the everyday diet?
- Fish for health. When you think of Japanese food, you probably think of sushi, which nowadays usually means raw fish and rice. So the Japanese diet is closely linked to the consumption of fish in large quantities. Fish is an excellent source of omega-3 fatty acids, known for their heart and even brain health benefits.
- Less red meat. With so many fish, the Japanese are clearly full enough to eat red meat! Red meat contains saturated fat, which, when consumed in excess, can clog arteries and can also lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring, and avoid red meat and potential heart attack.
- Soy products. Like fish, soy foods like tofu are also a great alternative source of protein to red meat or even dairy because they have little or no saturated fat. Soy-based foods help reduce heart disease and lower blood pressure. A staple of the Japanese diet, soy foods help lower cholesterol levels and are a healthy addition to a healthy diet.
- Lots of rice. The Japanese consume rice in large quantities, so much so that it is served with almost every meal of the day, including breakfast. Being a low-fat carbohydrate, rice fills you up, so there's less room for foods that promote obesity and clog arteries. (The Japanese could improve their health by replacing brown rice with white rice. )
- Natural Tagliatelle. Japanese soba noodles are also the nation's staple food and are made with wheat and buckwheat flour, which aids in the digestion process. Soba noodles do not contain white flour and are considered significantly healthier because they are rich in fiber, which helps the body eliminate cholesterol and promote regular bowel movements.
- There are not many vegetables. The Japanese consume large quantities of vegetables and it is not uncommon to eat vegetable soup or even salad for breakfast! The "Japanese" has an advantage over the Western diet for its high consumption of cruciferous vegetables such as kale, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, kale and watercress. They are rich in vitamin C and fiber and have powerful anticancer properties. Cooking methods for vegetables include light steaming or frying, which helps retain the maximum amount of nutrients.
- Healthy teas. Japanese green tea has many health benefits. Green tea is believed to help regulate blood pressure, lower blood sugar, strengthen the immune system, lower cholesterol, slow the aging process, and research has even shown that green tea can be effective in preventing cancer. It is as close to the elixir of life as possible!
- Healthy sweets. The Japanese love some Western desserts like ice cream or cakes, but they are more likely to serve seasonal fruit on a plate than sticky caramel pudding. Even when Western-style desserts are on the menu, the portions will be significantly smaller.
- Small portion of food. Portions of food in Japan are smaller, which in turn reduces the load on the digestive system. Tourists in Japan will find that when they eat in a cafe or restaurant, the food will be about half of what they are used to.
- "Japanese" you. This weight loss system has undeniable health benefits that will make you live longer, look leaner (and possibly younger), and overall be healthier. Adding lots of fish, rice (preferably brown rice) and vegetables to your diet, as well as cutting down on red meat and processed foods, can drastically change your diet and health. Now go drink some green tea!
The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular disease. Before starting weight loss, you should consult a specialist doctor. Perhaps he will recommend replacing coffee with black or green tea. Sports, especially those of power, will have to be postponed to a diet (the daily caloric intake is lower than normal and the body will not "pull" a lot of physical activity).
Shopping list for the 14-day Japanese diet
- Fruit (except bananas and grapes) - 1 kg in total.
- Kefir - 1 l (buy fresh, do not stock up for future use! ).
- First-class coffee beans or ground - 1 pack.
- Sea fish fillet - 2 kg.
- Fresh carrots - 2-3 kg.
- Lean beef, pulp - 1 kg.
- Green tea of your favorite variety (without additives and flavors) - 1 pack.
- Zucchini, eggplant - 1 kg in total.
- Fresh chicken eggs - 2 dozen.
- Chicken fillet - 1 kg.
- White cabbage - 2 medium-sized forks.
- Tomato juice - 1 l.
- Extra virgin olive oil - 500 ml.
- Selected lemons - 2 pcs.
Japanese diet for 14 days: full menu table
Nutritionists advise against sticking to the Japanese diet for more than 14 days. You can repeat this every two years.
| days | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Day 1 | Coffee without added milk and sugar or a cup of tea | Two eggs garnished with cabbage, fresh tomato, or a glass of tomato juice | 200 g of any boiled lean fish |
| Day 2 | Coffee without added milk and sugar or a cup of tea | 200 grams of lean fish, garnish with stewed vegetables | Two eggs, cabbage or fresh vegetable salad |
| Day 3 | Coffee or tea with no added sugar, milk, a small crouton of rye bread | 200 g of lean fish boiled with fresh or stewed vegetables | 100 grams of boiled beef, a glass of low-fat kefir |
| Day 4 | Coffee or tea with no added sugar, milk, a small crouton of rye bread | Zucchini or eggplant cooked in vegetable oil | 200 grams of boiled beef with a side of fresh cabbage with a small amount of butter, two hard-boiled eggs |
| Day 5 | Carrot salad with lemon juice | 200 grams of boiled fish with a side of fresh tomatoes or a glass of tomato juice | 200 grams of any fruit, except bananas, grapes |
| Day 6 | Tea or coffee without sugar and milk | 200 grams of boiled beef | Two hard-boiled eggs garnished with fresh carrots |
| Day 7 | Tea or coffee without sugar and milk | 200 grams of boiled chicken with a side of vegetable salad (cabbage, carrots, a drizzle of oil) | 200 grams of any fruit, except bananas, grapes |
| Day 8 | Carrot salad with lemon juice | Two hard-boiled eggs, 50 grams of low-fat cheese, a vegetable salad | 200 grams of beef, a glass of low-fat kefir |
| Day 9 | Tea or coffee without adding milk or sugar | 200 grams of chicken fillet, carrot and cabbage salad | Two eggs, a salad of any vegetable with a drizzle of oil |
| Day 10 | Coffee or tea with no added sugar, milk, a small crouton of rye bread | 200 g of lean fish boiled with fresh or stewed vegetables | 200 g of any boiled lean fish |
| Day 11 | Coffee or tea with no added sugar, milk, a small crouton of rye bread | Zucchini or eggplant cooked in vegetable oil | Two eggs, cabbage or fresh vegetable salad |
| Day 12 | Carrot salad with lemon juice | 200 grams of boiled chicken with a side of vegetable salad (cabbage, carrots, a drizzle of oil) | 100 grams of boiled beef, a glass of low-fat kefir |
| Day 13 | Tea or coffee without adding milk or sugar | 200 grams of chicken fillet, a glass of tomato juice, vegetable salad | Two eggs, a salad of any vegetable with a drizzle of oil |
| Day 14 | Tea or coffee without adding milk or sugar | Two eggs garnished with cabbage, fresh tomato, or a glass of tomato juice | 200 grams of any fruit, except bananas, grapes |
The number of meals in the diet is limited to breakfast, lunch and dinner, with no snacks in between.
- you can't rearrange breakfasts and dinners, or days on a diet;
- eat only products from the menu for 14 days (nothing will help without perseverance);
- cabbage and fish in the diet do not replace anything;
- beef can be replaced 1-2 times with chicken (but not desirable);
- it is allowed to replace zucchini, pumpkin, beets (instead of frying, this product is also baked in foil with aromatic herbs and olive oil).
General principles for exiting the Japanese diet
If you have steadfastly resisted all 14 days of the Japanese diet, in no case should you jump on now allowed foods, you need to gradually get out of it.
- It is necessary to gradually return to the usual diet, gradually expanding the diet. You can add 1-2 new products to the menu every day while keeping the menu. You should start with vegetables, fruits, complex carbohydrates. A full return to the normal diet should occur no earlier than 7-14 days after the end of the diet.
- Feeding should be rational. Why suffer and stick to a strict diet if the next day you start eating too much of simple carbohydrates and fats? Nutrition should be balanced, include a lot of proteins, vitamins, fiber.
The products on which the Japanese diet is based can be left as the basis of the diet and after it. Lean meat and fish, vegetable salads, fresh fruits - all this is only good for the body and helps to maintain a good figure. It is also worth maintaining the healthy habit of drinking plenty of fluids and minimizing the use of salt and sugar. So and at the end of the diet, the extra pounds won't be terrible.
What results can be expected from the Japanese diet
The diet takes a lot of extra weight. In the beginning it is liquid (and it will come back, so by 1-2 kg you will be better again, and this is normal). But the remaining 3-6 kg will melt without a trace. Women with 20-30 kilograms of excess weight can get rid of at least 10 kilograms in two weeks.
Despite the impressive results, it is not recommended to always stick to this diet - it is low in calories and low in nutrients, which means it can harm women's health. The skin, nails, teeth will deteriorate, the reproductive system and gastrointestinal tract will suffer. You shouldn't repeat the Japanese slimming system too often - once every six months will be optimal.
Diet reviews
Among the many diets, the Japanese diet stands out, reviews of which are often captured. It is believed that the "Japanese" not only effectively relieve excess weight, but also contribute to the acquisition of good eating habits, and also improve metabolism.
- First review, female, 31 years old. "I wanted, so to speak, to cleanse my body before the upcoming holidays and at the same time slightly correct the figure. I was surprised by the effectiveness, but I was immediately shocked by the way I" planted "my body. Be vigilant. , dear ladies, before following such strict diets. "
- Second review, female, 20 years old. "But I ran the risk of following this diet for more than 14 days. I did it in vain. My metabolism was disturbed and now I don't know what to do about it. "
- Third review, female, 38 years old. "I have decided to lose weight after the birth of a baby. I am very satisfied. Of course, I have not returned to my previous forms, but I have greatly accumulated. I recommend it to anyone who wants to get rid of the extra centimeters and put theirs to the test. Willpower. Know that if you want something, you can fly into space. Among other things, with this diet, your belly is wonderfully tight. "
- Fourth review, female, 28 years old. "Don't mock the body. What maybe is good for the Japanese, although I highly doubt Japanese people drink black coffee in the morning, is unacceptable to other people. Sure, I survived all 14 days, but how much it cost me Problems with feces, disgusting mood, irritability, headache and all this for losing 5 kilograms? I expected more, at least 8. The creators of the diet claim that during the diet there is a complete normalization of the metabolism, which allows to maintain a lasting result over time, subject to a balanced diet in the future. "
- Fifth review, male, 40 years old. "And I asked my wife to lose weight. At first she resisted, she didn't want to. I took it" weakly ", then it happened. At first it was difficult, but the result amazed us. Years younger. She has I lost 5 kilograms and started to feel great. Now the interest overwhelmed me. I decided to try it myself. Beer belly and hanging hips like never before. "
- Sixth review, female, 36 years old. "I sat on a" Japanese woman "more than once, I really like the diet, because I have lost at least 5 kilograms, I don't need more. At first it is very difficult without salt, so you need to make every effort so as not to give up everything and not start eating again, as before. I am a determined person, so I resisted. The result was very satisfied, apart from the kilograms, the volumes went, I forgot what swelling is ".
Be that as it may, in any weight loss diet, the main thing is not its name, but its effectiveness in terms of weight loss and, in this sense, the reviews of those who have lost weight on this diet, as well as nutritionists 'comments on it, most often agree in its positive assessment.
Conclusion
You must know that any diet is a colossal stress for the body. Don't push yourself to the point of exhaustion. Treat yourself with care and understanding, who, if not you, will take care of your loved one. "Japanese" is a very strict weight loss system. It gives results in a short time, but the combination of proteins-fats-carbohydrates-vitamins is absolutely unbalanced.
If you are still unsure whether to diet or not, try consulting a dietician. Good weight loss and good luck!