In recent years, the Japanese diet has gained immense popularity, which simultaneously combines quick results and benefits for the body. Also, the main feature of this 2-week meal plan is that it has no 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 cafes and home restaurants. In almost any cuisine today, you can buy rolls or whatever you need to prepare them. 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 weight loss diet is and what principles it is based on:
- The total duration is 14 days;
- Low carb, low carb, high protein foods. It requires discipline and endurance;
- Total cost - no more than 2, 000 rubles for the entire cycle;
- The estimated result is 5 to 8 kg;
- Repeatability - no more than twice a year;
- Stability - high, with correct exit from the diet after two weeks, the result persists for a long time and without reversal;
- 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 heart problems. Before starting a diet, it is preferable to consult
Japanese Diet for Weight Loss - Sensational Trend or Real Effectiveness?
The Japanese diet was previously completely unknown. Furthermore, 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. However, you shouldn't judge this diet by traditional Japanese cuisine alone, all that will remind you for two weeks is sea fish, eggs and green tea - products that are present in many countries of the world. This is a big advantage of the diet, as the diet will contain familiar foods, without any exotic ones, which can lead to digestive disorders or even allergies.
Exactly how the 14-day Japanese diet relates to the land of the Rising Sun remains to be seen. 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 that it is incredibly effective and harmless when properly handled and adhered to.
As with any dish, the Japanese menu implies cutting calories in the diet. It is based on traditional Japanese cuisine, famous for the absence of fatty foods, 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 well into old age. The key, she says, is low carbs and small portions.
According to Naomi's calculations, the Japanese consume 25% fewer calories than people in any other country. For example, with an abundance of various snacks and even so-called fast food, potato 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 Japanese diet menu is fully consistent with the food culture, traditions and dietary fundamentals in the country.
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The concept and main rules of the Japanese diet
The portion sizes of CIS and Japan residents are significantly different, so for many, a sharp transition can be a real test. But don't be upset, because this plan is designed for two weeks, after which you can slowly return to your 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;
- Eggs;
- Chicken breast;
- Milk derivatives;
- Lean meat.
Only crackers and various types of vegetables go as carbohydrates. For fats - olive oil. In addition, fats will be contained in fish and other protein products, which will prevent deficiency. The 14-day Japanese diet menu and schedule with a significant restriction of calories, particularly carbohydrates, can be a real challenge. However, 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 amounts in the menu. It is found in vegetables, which can be consumed almost without restrictions (only in 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 they will also provide the body with a large amount of antioxidants. It is important that the tea is natural, without dyes and flavors, it is preferable to buy the coffee beans and grind it yourself.
Looking at the 14-day Japanese diet menu, you can be sure that all the beneficial substances are present in this nutritional plan, and the main changes mainly affected the portion sizes and the amount of food consumed. Basically, two weeks for most people go by without consequences, but if your body reacted too harshly to cutting carbs, you should put off the diet for the future and see a doctor. The main symptoms for this will be headache, severe weakness and fatigue.
The consumption regime is of great importance. You need to consume lots of pure water at room temperature. First, it will help improve digestion and deal with hunger more easily 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 experiment and check how to lose weight with a Japanese diet, you should consume only these foods and in the amount 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. No sugar, of course. Salt is also a negative factor in the diet, but if you can't cut it out completely, stick to the minimum amount.
One of the main difficulties, in addition to the low calorie content, is also considered the small number of meals per 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 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 at bedtime the food has time to digest.
This is a strict diet, so a gentle intake is recommended, excluding cutting transitions in the diet. Thus, the body will quickly adapt to the new conditions, and the diet will be more comfortable. The easiest ways to prepare would be to completely stop fast food at least 3-5 days before starting the diet, as well as cut portions (do not eat more than half your usual portion size). Although this regimen may seem very 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 beans) - 1 package;
- Natural green tea - 1 pack;
- Chicken eggs - 20 pieces;
- Lean meat (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 medium-sized pieces;
- Eggplant or zucchini - 1 kg;
- Fruits (except grapes and bananas) - 1 kg;
- Kefir - 1 liter;
- 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 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 an important difference between these meal plans. The Osama Hamdiya System includes an unlimited number of products, which allows you to rely 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 an advantage for those who want to get quick results and cannot exhaust the body for months, avoiding the usual diet.
A detailed Japanese diet menu for every day
It is important to take this scheme very seriously, strictly following the recommendations. Any attempt to break the scheme or add products can result in worse than expected overall results. 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 units), 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 meat 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 - fry eggplant or zucchini in olive oil (any portion);
- Dinner - boil 200g of meat without salt, fresh cabbage with olive oil, 2 boiled eggs.
day number 4
- Breakfast - a small fresh carrot with 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 - a medium carrot with 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 (seasoning with olive oil);
- Dinner - a fresh carrot and 2 boiled eggs.
day number 7
- Breakfast - a cup of green tea;
- Lunch - boiled meat without salt (200g);
- Dinner - your choice: 200g of fruit, 200g of cooked beef with a glass of kefir, 200g of boiled fish or 2 boiled eggs with salad (carrots seasoned with olive oil.
day number 8
- Breakfast - a cup of coffee;
- Lunch - 500 g of boiled chicken without salt, cabbage and carrot salad (seasoning with olive oil);
- Dinner - a small carrot with olive oil, 2 boiled eggs.
day number 9
- Breakfast - a carrot with 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 eggplant or zucchini in olive oil (any quantity);
- Dinner - 200 g of boiled meat, 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 meat 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 meat, 1 glass of kefir.
There is an opinion that this diet allows for more 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 the condition of strictly following the diet and not starting to compensate for everything with high-calorie foods immediately after the 15th day. Also, a great solution would be to adapt the Japanese food plan to your daily diet.