Japanese cinema and animation surprise with their authentic atmosphere, fantastic images, the incredible beauty and thinness of Japanese women. The Japanese are recognized as the thinnest people in the world. The secret is not just in a lean national quirk, but also in portion moderation and a healthy diet. The name "Japanese diet" alone is intriguing. What does it take to become a fragile geisha? Let's solve it!
The reason it is called the Japanese diet is probably not clear, but the results of the approach are impressive: in two weeks you can lose weight of 4-8 kg, depending on the starting weight. One source says the approach was developed in a Tokyo clinic, in another - Transparency of dietary rules and patterns dictates a clear path to achieve this goal. Those who try will be rewarded, reminiscent of the manner of a samurai.
The Japanese diet for 14 days (original version) is known all over the world, whose list of products is affordable and moderate. Japanese nutritionist Naomi Moriyama claims that low carbohydrate foods and moderate portions help maintain youth and longevity.
According to Moriyama's research statistics, the Japanese consume 25% fewer calories than other nations. Fatty foods, fatty foods, and the use of butter on an industrial scale are not popular in the country. Healthy food and small portions are a hallmark of Japanese culture.
This principle corresponds to the menu of the Japanese diet for 7 days or for 2 weeks, despite the differences in ingredients with the diet of the inhabitants of the land of the rising sun.
In this article we will analyze:
- principles dictated by the Japanese diet to lose weight;
- the pros and cons of the approach;
- for whom Japanese diets for weight loss are not suitable for health reasons;
- basic menu for 7 and 14 days;
- if continue with.
Rules of the Japanese Samurai Diet
For the 7, 13, 14 Day Japanese Diet to be effective, you must adhere to the following rules:
- preliminary preparation: a week before the start, give up fast food, fatty products, sweets, savory dishes;
- complete elimination of salt, sugar, spices, sauces from the diet;
- chew food well to saturate it;
- a precompiled menu for the Japanese diet is strictly observed during the selected period (7, 13, 14 days);
- it is forbidden to change the sequence for meal days;
- after waking up she drinks a glass of warm water;
- coffee can be replaced with green tea;
- Compliance with the drinking regime: at least 2 liters of still water. The breakdown products of animal proteins are excreted and fill the stomach, dampening hunger;
- the replacement of ingredients or the addition of unauthorized products is prohibited;
- frequency of application of the method - 2-3 times a year. The reason is a high level of stress for the body;
- the start of the diet should be smooth, so that the lost body fat does not return;
- The Japanese diet for weight loss uses protein foods as the main source. A small amount of carbohydrates in the form of crackers and fiber, and fats come from unrefined oils used as a dressing for salads, meats and fish.
The strict Japanese diet contains all the macronutrients in its diet, albeit with one caveat. In this sense, the method cannot be characterized as balanced, so the Japanese diet is followed for 7 to 14 days, so as not to harm health.
Even within two weeks, a protein diet can reduce vitality, cause listlessness and headaches due to low carbohydrates in the diet. At the first sign of severe discomfort, it is recommended to consume complex carbohydrates or completely abandon the diet.
Characteristics of the strict Japanese diet for weight loss
The first association with the name "Japanese diet": for 14 days, the menu becomes eating sushi, rice and curry for breakfast, lunch and dinner every day, but in limited portions. Actually, several features of the approach stand out:
- small portions;
- calorie intake - 800 kcal;
- meals are strictly 3 times a day, no snacks;
- 14 days - maximum period;
- salt exclusion.
The essence of dietary nutrition
The basic rule is that the Japanese thirteen-day diet restricts the intake of sugar, salt, and carbohydrates. In 7, 13, or 14 days, you can lose up to 8 kg of excess weight. A deficiency of macro and microelements can lead to serious interruptions in the work of the body, which is why it is extremely undesirable to follow this approach any longer.
There is a 13-day salt-free Japanese diet because Orientals consider the number to be lucky. However, in Europe the figure is perceived differently, so, due to mistrust and convenience, weight loss lasts 7 or 14 days.
Contraindications
A Japanese diet for a week or two is considered rigid and has several contraindications:
- for hypertension, heart disease, blood vessels;
- diabetes mellitus;
- thyroid disorders;
- during pregnancy and lactation;
- gastrointestinal diseases of any complexity, kidney disease;
- when playing sports;
- hard physical and mental work.
When it comes to quickly getting rid of the kilograms gained during a party, it is recommended to give preference to fasting days; This practice will not harm health, it will ease digestion and eliminate the water collected during the holidays.
Pros
The Japanese 7-14 Day Salt Free Diet is gaining popularity right now. What the method attracts:
- the effectiveness of weekly weight loss;
- removal of water from the body;
- Simple diet and affordable ingredients.
The first results of the Japanese diet are impressive. It is at this time when maximum weight loss occurs due to the discharge of "ballast" from the water due to the exclusion of salt and the minimum consumption of carbohydrates. In the second week, the weight does not disappear so actively, since there is no excess water. Little energy comes from food, so the body is forced to break down its own fats.
However, along with fat, muscle tissue breaks down. With prolonged maintenance, in addition to deteriorating health, the quality of the body will be poor. It is worth considering whether it is worth it.
Cons
The low-carb, salt-free Japanese diet doesn't go away without consequences. Disadvantages of the method:
- an excessive calorie deficiency (800 kcal) slows down the metabolism;
- chronic diseases worsen;
- the restriction of micro and macro elements interrupts the complete functioning of the body;
- high level of stress for functional systems;
- coffee instead of breakfast loads the work of the heart and blood vessels;
- a meager and limited menu exerts psychological pressure, which is fraught with breakdowns;
- systematic feeling of hunger that reduces concentration;
- high fatigue, irritability, apathy, decreased performance, dizziness;
- a sudden return to the usual diet returns the lost kilograms with weight gain.
Recommended and prohibited products
No matter how romantic the name of the weight loss method sounds, there will be no exotic. The foods that are included in the Japanese diet without salt are familiar to Europeans. The ingredients are available in the supermarket or deli and are affordable.
Meat and fish dishes with vegetables as garnishes are common. But the exclusion of salt and spices, bread, cereals and pasta becomes a psychological test.
List of foods allowed for menu compilation:
- protein: sea fish, beef, veal, chicken fillet, eggs, low-fat hard cheese;
- drinks: water, natural coffee, green tea, unsalted homemade tomato juice, kefir 0, 1-1%;
- dark bread croutons;
- fiber (vegetables) - carrots, cabbage, zucchini, eggplant, parsnip root;
- fats: unrefined oils (olive, vegetable);
- fruits: green apples and pears, citrus fruits.
Food ingredients that are not included in the list are still prohibited.
Menu for 7 days
In the Japanese diet menu for 14 days, limited food set, specific nutrition table will help you to check clearly.
Days / Meals |
Breakfast |
Lunch |
Dinner |
Monday |
Coffee |
2 eggs, a glass of tomato juice, buttered cole slaw |
200 g of sea fish |
Tuesday |
Coffee, black bread croutons |
200g fish, buttered coleslaw |
100 g of veal, a glass of kefir |
Wednesday |
Coffee |
1 egg, salad of 3 large boiled carrots with butter |
2 apples |
Thursday |
Coffee |
Zucchini or parsnip root, 1-2 apples |
100g beef, coleslaw, 2 eggs |
Friday |
1 carrot, raw or boiled with lemon juice |
500 g of sea fish, a glass of tomato juice |
2 apples |
Saturday |
Coffee |
500 g chicken breast, coleslaw with carrots (or one ingredient) |
2 eggs, carrots with butter |
Sunday |
Coffee |
100 g of beef, 2 apples or pears |
Any variation from previous days, except apples |
Method of cooking the products: steamed, boiled, baked. Roasting is excluded.
Japanese diet for 14 days: the main thing in brief
If the first week was without breakdowns and your health allows you to continue, then in the second week the menu for the first seven days is repeated or the menu becomes a little more varied.
Menu for 14 days
It is forbidden to rearrange meals or days.
1 day |
Breakfast: coffee without milk and sugar / cup of green tea Lunch: cabbage stewed with a little olive oil, tomato juice, 2 hard-boiled eggs Dinner: 200 g of boiled fish |
Day 2 |
Breakfast: a small piece of rye crouton, coffee or green tea Lunch: 200 g of boiled fish, cabbage salad with oil Dinner: 100 g of boiled beef, 1 glass of 0. 1-1% kefir |
Day 3 |
Breakfast: a small piece of rye crouton, coffee or green tea Lunch: zucchini or eggplant fried in vegetable oil (unlimited quantity) Dinner: 200 g of boiled veal, white cabbage with a little oil, 2 hard-boiled eggs |
Day 4 |
Breakfast: grated carrots with lemon juice Lunch: 200 g of boiled fish, a glass of tomato juice Dinner: 200 g of apples |
Day 5 |
Breakfast: grated carrots with lemon juice Lunch:200 g of boiled fish, a glass of tomato juice Dinner:200 g of grapefruit |
6 days |
Breakfast:coffee or green tea Lunch:salad of boiled chicken fillet, cabbage and carrot with vegetable oil Dinner:2 hard-boiled eggs, small fresh carrots |
7 days |
Breakfast:coffee or green tea Lunch:200 g of boiled meat Dinner:200 g of pears or 200 g of boiled fish / b2 hard-boiled eggs with a small fresh carrot / 200 g of boiled beef and 1 glass of low-fat kefir |
Day 8 |
Breakfast:coffee or green tea Lunch:boiled chicken fillet, fresh cabbage salad and carrots with vegetable oil Dinner:2 hard-boiled eggs, small carrot |
Day 9 |
Breakfast: grated carrots with lemon juice Lunch: 200 g of boiled fish, a glass of tomato juice Dinner:200 g of apples |
Day 10 |
Breakfast:coffee or green tea Lunch:1 hard-boiled egg, 3 small carrots, 50 g of cheese Dinner:200 g of oranges |
Day 11 |
Breakfast: a small piece of rye crouton, coffee or green tea Lunch:zucchini or eggplant fried in vegetable oil Dinner:200 g boiled beef, 2 hard-boiled eggs, fresh coleslaw with vegetable oil |
Day 12 |
Breakfast: a small piece of rye crouton, coffee or green tea Lunch:200 g of boiled fish, fresh coleslaw with oil Dinner: 100 g of boiled beef, 1 glass of kefir 0. 1-1% |
Day 13 |
Breakfast:coffee or green tea Lunch:2 hard-boiled eggs, cabbage boiled with vegetable oil, a glass of tomato juice Dinner:200 g of fish boiled or fried in vegetable oil |
Day 14 |
Breakfast:coffee or green tea Lunch:200 g of boiled or fried fish, fresh coleslaw with oil Dinner: 100 g of boiled beef, 1 glass of kefir 0. 1-1% |
14-Day Japanese Diet Shopping List
For convenience, the following is a list of the shopping basket for a two week meal:
- coffee (ground or beans) - 1 packet;
- green tea (without flavors, additives) - 1 packet;
- chicken eggs - 2 dozen;
- sea fish fillet - 2 kg;
- lean meat - 1 kg;
- chicken fillet - 1 kg;
- unrefined vegetable oil - 500 ml;
- white cabbage - 2 forks;
- carrots - 3 kg;
- zucchini, eggplant - 1 kg;
- apples, pears, citrus - 2 kg;
- tomato juice - 1 l;
- kefir 0, 1-1% - 1 l;
- lemons - 2 pieces. ;
- rye bread - 1 loaf (dry in the oven).
Japanese diet for a month
Not practiced for more than 14 days due to a monotonous diet and low calorie content. At least in her right mind.
Preparatory phase and exit
The duration of the preparatory phase is one week. The use of salt is minimized, sweets, flours, pickles, preserves, fruits and berries, dairy are excluded.
The day before the start, a fast day is carried out on a product; This will allow the body to adjust to small portions and calories. The warm water will help satisfy hunger, and chewing well will help you feel full.
If you abruptly return to your regular diet, you will cause a stressful state of the body, strain the digestive tract and return the lost weight. Therefore, the departure from the Japanese diet is organized according to the principles of proper nutrition. Indicative menu:
- Breakfast: liquid oatmeal in water with a tablespoon of honey, coffee without sugar;
- Snack: a handful of dried fruits and walnuts;
- Lunch: boiled beef with brown rice, fresh vegetables;
- Afternoon snack: low-fat cottage cheese with red berries;
- Dinner: vegetable salad with sour cream, baked fish.
The menu should be maintained for several days, increasing the portion size daily up to the required daily calorie intake.
Why you shouldn't choose the Japanese diet
The Japanese diet does not form a healthy eating habit due to its short duration, which is fraught with flaws. Lack of healthy dietary rules leads to breakdowns. If you do not adhere to the above menu to get out of the Japanese diet, the dropped kilograms will return with an increase, time and health will be lost.
The best solution is to choose a technique that teaches you to eat well and becomes a way of life. It can be a paleo diet or an elemental creation of a deficit in daily calorie intake with an increase in the amount of dietary protein.
The weight loss format is a personal choice of each person. But before doing so, it is necessary to think not only about the feasibility and achievability of the objectives set, to assess the possibilities and weigh all the pros and cons. Do not forget that health is for life.
Learn more about the Japanese diet
To understand the basic rules of such a diet, you must understand the Japanese themselves. What do we know about your nation? They are characterized by solidity and a leisurely approach to any business. And food is no exception. The Japanese diet has no clear limits. It can last from 13 days to 13 weeks.
Someone might find this diet boring, hungry. In fact, their menu is quite satisfying and varied. As we said, it must have a minimum aging of 13 days. And most importantly, as in any diet to lose weight, it is a smooth transition from the usual food to the diet and vice versa.
The basic principles of the Japanese diet are to speed up and optimize the body's metabolism. All components of the diet are selected very carefully and you should not replace one product with another, even if the replacement seems the same to you. Also, we do not recommend changing the sequence of days.
Light dinner on the eve of your diet. During your diet, you can eat with chopsticks. Soak up the atmosphere of the Far East and the diet won't seem as irritating and boring as the rest!
Diet menu
The Japanese diet is based on the intake of protein foods to lose weight and a limited intake of carbohydrates and fats, quite strict and strict. The menu includes fish, meat, eggs, juices, vegetables, as well as boiled and mineral water
Like any diet, the Japanese diet has its drawbacks. It is not rich in trace elements and vitamins, it provides for the use of black coffee, so if it is contraindicated for you, consult your doctor, perhaps you will replace it with black or green tea. You cannot use salt, sugar, flour, alcohol.
Conclusions
You have probably noticed that the Japanese tend to be healthy people, famous for their longevity. Have you met overweight people in Japan? Rarely. In Japan, it is customary to eat foods with less calories compared to other parts of the world. People in our regions can also try to lose weight with the Japanese diet, which is considered very effective and very popular.
Reviews
Opinions on the Japanese diet are quite diverse. Someone says this is a really effective diet with amazing results, while others blame it for being too harsh. Negative reviews from doctors are based on the fact that the Japanese diet is a great burden on the kidneys due to the consumption of protein in large quantities.
Anyway, on the way to a perfect body, watch out for popular diets. Before you start losing weight and changing your diet, be sure to consult with a specialist, because your main goal is to become the best and not go to the hospital.