The Japanese 14-day diet is considered to be one of the healthiest in the world, and for this reason, the average life expectancy of the Japanese is much higher than in the rest of the world. But why is this? After all, the "Japanese" promises the maximum result in the shortest time - 8 kg in two weeks, and most importantly, it gives a guaranteed result that lasts for a long time.
Sometimes the authorship is attributed to nutritionists from the Mayo Clinic. This solid and respected medical institution really does exist. But this is not a Japanese, but an American clinic. More specifically, a network of clinics and research centers headquartered in San Francisco. Doctors from Mayo offer several patented methods to lose weight.
Japanese diet for 14 days: brief on the most important
| Duration | 14 days |
|---|---|
| Price | Low |
| The result of the Japanese diet | Minus 5-8 kg |
| Peculiarities | Low in calories and strict, requires a preliminary psychological attitude |
| Recommended frequency | No more than 2 times a year |
| Additional effect | Long-term preservation of the result (subject to the correct outcome of the diet) |
At the end of the diet, it is important to follow some recommendations to maintain the result for a long time. The main principles of this method of losing weight are as follows:
- rejection of spices, salt, the predominance of protein foods on the menu;
- the use of dietary foods only;
- maintain a balanced diet in the future.
The Japanese diet is not suitable for pregnant women, lactating women, with gastritis and stomach ulcers, as well as for people with liver and kidney diseases and heart diseases. Before starting a diet, you should consult your doctor!
Contraindications
The Japanese weight loss system is considered to be rigid and has a number of contraindications:
- with hypertension, heart disease, blood vessels;
- diabetes;
- disorders of the thyroid gland;
- during pregnancy and lactation;
- diseases of the gastrointestinal tract of any complexity, kidney disease;
- when playing sports;
- hard physical and mental work.
When there is a question of immediately getting rid of the kilos gained during the party, it is recommended to prefer fasting days - this practice will not harm the health, relieve 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 lifespan of the Japanese people is mainly due to their healthy diet, which mainly consists of fish, vegetables and plants. One of the crucial characteristics 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. Emphasis is placed on small portions of seasonal fresh ingredients. Dietitians are advised to value quality over quantity and eat slowly to appreciate the taste of food and achieve a sense of satisfaction by eating less food.
The most important factor in the Japanese way of eating is to eat up to 80%. In addition, there is great attention to the presentation and that the food looks beautiful and eye-catching.
Dairy products and bread are not included in the diet, and when beef and chicken are included in the meals, it is seen more as an accompaniment to the meal than as a main meal. Fresh fruit is the preferred dessert, but if you have a higher calorie dessert, it should be eaten in very small amounts.
In Japan, breakfast is considered to be the most important meal of the day and is often the longest. In her book, Naomi Moriyama introduces dieting to the concept of a Japanese energy breakfast, which consists of miso soup, rice, eggs or fish, vegetables, fruits and green tea.
Since the "Japanese" is an unbalanced weight loss system, it is imperative to take vitamin complexes. For effective weight loss, you should also drink a lot and drink clean water and not juices and other beverages. One and a half to two liters of water a day helps to remove toxins and breakdown products from the body.
The duration of the diet is 13 or 14 days. A few secrets learned from the book that are no longer secrets:
- Fish, rice, vegetables, fruits and soy are the most important foods 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 affect not only the skin / hair / nails, but also the body as a whole.
- The Japanese eat only miniature dishes. The Japanese eat only mini portions. They can eat a hamburger, but it will be a Japanese-sized hamburger. "In Japan, the food is served in plates, cups and bowls that, compared to American counterparts, fit a boy with a thumb. " This is thought to increase the attraction 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 cook them on steam or grill. And the Japanese do not use spices at all, they eat "naked" food and feel its natural taste.
- The Japanese replace bread with rice. Desserts are eaten infrequently and in small amounts. And they are constantly moving.
The main idea of the book is that the Japanese have a sensible attitude towards food. Food is not a cult for them, they are not trying to eat more and fatter (like Americans), rather they are eating to live. Speaking of Americans. The book shows Americans as a "bad example". Japan and America are constantly being compared. Yes, Japan is definitely winning.
basis in the Japanese diet
Nutritionists note several benefits - "Japanese" is both low-carbohydrate and low-calorie, in addition, all foods must be consumed without salt, thanks to which there is a feeling of hunger. The motto of the Japanese diet is moderation.
Given our penchant for fast and easy fast food, it's no surprise that a "Japanese" based on healthy diet, and not just taste, will bring about significant improvements in life expectancy. The Japanese as a nation (not including sumo wrestlers! ) Usually eat what they like, not what is advertised on TV, as weight loss, consisting of unhealthy food, naturally 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 nutrition rules and the menu, which is easy to find online. The only thing that can be changed is to switch black coffee with green tea without sugar and add a little salt to the food every other day so as not to go loose. Of course, forget about fast food, sweets, alcohol and unhealthy foods this time around.
In addition to the classic version of the Japanese diet, there is also an option on the menu where it is recommended to drink green tea instead of coffee.
So what is the food of the Japanese diet included in the diet for each day?
- Fish for health. When you think of Japanese food, you probably think of sushi, which today usually means raw fish and rice. Therefore, the Japanese diet is closely linked to the consumption of fish in large quantities. Fish is a great source of omega-3 fatty acids, which are known for their health benefits for the heart and even the brain.
- Less red meat. With so many fish, the Japanese are clearly full enough to eat red meat! Red meat contains saturated fat, which, if ingested 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 attacks.
- Soy products. Like fish, soy foods like tofu are also a good alternative source of protein than red meat or even dairy products because they have little or no saturated fat. Soy food helps reduce heart disease and lower blood pressure. A staple of the Japanese diet, soy food helps lower cholesterol levels and is a healthy supplement to a healthy diet.
- Lots of rice. The Japanese consume rice in huge quantities, so much so that it is served for almost all meals of the day, including breakfast. As a low-fat carbohydrate, rice fills you up, leaving less room for foods that promote obesity and clog arteries. (The Japanese could improve their health by replacing brown rice with white rice. )
- Natural noodles. Japanese soba noodles are also the country's staple food and are made from wheat and buckwheat flour, which help with the digestive process. Soba noodles do not contain white flour and are considered significantly healthier because they have a high fiber content, which helps the body remove cholesterol and promotes regular bowel movements.
- There are not many vegetables. The Japanese consume large amounts of vegetables, and it is not uncommon to have vegetable soup or even salad for breakfast! The "Japanese" has an advantage over the Western diet due to its high consumption of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, cabbage and watercress. They are rich in vitamin C and fiber and have powerful anti-cancer properties. Vegetable cooking methods include light steaming or frying, which helps preserve the maximum amount of nutrients.
- Healthy tea. Japanese green tea has many health benefits. Green tea is thought to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol, slow down the aging process, and research has even shown that green tea can be effective in preventing cancer. It's as close to the elixir of life as it can get!
- Healthy desserts. 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 toffee pudding. Even when there are Western-style desserts on the menu, the portion sizes 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 at a café or restaurant, the food will be about half as much as they are used to.
- "Japanese" you. This weight loss system has undeniable health benefits that will make you live longer, look slimmer (and possibly younger) and be healthier in general. Adding lots of fish, rice (preferably brown rice) and vegetables to your diet, as well as cutting back on red meat and processed foods, can drastically change your diet and your health. Go now and 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. Maybe he would recommend replacing the coffee with black or green tea. Sports, especially power, will need to be postponed on a diet (the daily calorie intake is less than normal and the body will not "pull" a lot of physical activity).
14 day Japanese diet shopping list
- Fruits (excluding bananas and grapes) - 1 kg in total.
- Kefir - 1 l (buy fresh, not stock for future use! ).
- Premium 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.
- 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
Nutritionists advise against sticking to the Japanese diet for more than 14 days. You can repeat it every few years.
| days | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Day 1 | Coffee without added milk and sugar or a mug of tea | Two eggs garnished with stewed cabbage, fresh tomato or a glass of tomato juice | 200 g of possibly cooked lean fish |
| Day 2 | Coffee without added milk and sugar or a mug of tea | 200 grams of lean fish, garnished with stewed vegetables | Two eggs, stewed cabbage or fresh vegetable salad |
| Day 3 | Coffee or tea without added sugar, milk, a small rye bread crouton | 200 g cooked lean fish with fresh or stewed vegetables | 100 grams of boiled beef, a glass of low-fat kefir |
| Day 4 | Coffee or tea without added sugar, milk, a small rye bread crouton | Zucchini or eggplant cooked in vegetable oil | 200 grams of boiled beef with an accompaniment of fresh cabbage with a small amount of butter, two boiled eggs |
| Day 5 | Carrot salad with lemon juice | 200 grams of boiled fish with accessories 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 boiled eggs garnished with fresh carrots |
| Day 7 | Tea or coffee without sugar and milk | 200 grams of boiled chicken with an accompaniment with vegetable salad (cabbage, carrots, a little oil) | 200 grams of any fruit, except bananas, grapes |
| Day 8 | Carrot salad with lemon juice | Two boiled eggs, 50 grams of low-fat cheese, a salad of vegetables | 200 grams of beef, a glass of low-fat kefir |
| Day 9 | Tea or coffee without added milk or sugar | 200 grams of chicken fillet, carrot and cabbage salad | Two eggs, a salad of any vegetable with a little oil |
| Day 10 | Coffee or tea without added sugar, milk, a small rye bread crouton | 200 g cooked lean fish with fresh or stewed vegetables | 200 g of possibly cooked lean fish |
| Day 11 | Coffee or tea without added sugar, milk, a small rye bread crouton | Zucchini or eggplant cooked in vegetable oil | Two eggs, stewed cabbage or fresh vegetable salad |
| Day 12 | Carrot salad with lemon juice | 200 grams of boiled chicken with an accompaniment with vegetable salad (cabbage, carrots, a little oil) | 100 grams of boiled beef, a glass of low-fat kefir |
| Day 13 | Tea or coffee without added milk or sugar | 200 grams of chicken fillet, a glass of tomato juice, vegetable salad | Two eggs, a salad of any vegetable with a little oil |
| Day 14 | Tea or coffee without added milk or sugar | Two eggs garnished with stewed cabbage, fresh tomato or a glass of tomato juice | 200 grams of any fruit, except bananas, grapes |
The number of meals on the diet is limited to breakfast, lunch and dinner, with no snacks.
- you can not rearrange breakfast and dinners or days on diet;
- eat only products from the menu for 14 days (nothing helps without persistence);
- 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, beetroot (instead of frying, this product is also baked in foil with herbs and olive oil).
General principles of leaving the Japanese diet
If you have steadfastly resisted all 14 days of the Japanese diet, you should under no circumstances throw yourself over now permitted foods, you should gradually get out of it.
- You should gradually return to your usual diet and gradually expand your diet. You can add 1-2 new products to the menu every day, and keep the menu. You should start with vegetables, fruits, complex carbohydrates. A full return to the normal diet should take place no earlier than 7-14 days after the end of the diet.
- Nutrition should be rational. Why suffer and maintain a strict diet if you start overeating on simple carbs and fats the next day? Nutrition must be balanced, contain a lot of protein, vitamins, fiber.
The products on which the Japanese diet is based can be left as the basis of the diet and after it. Low-fat meat and fish, vegetable salads, fresh fruit - all this only benefits the body and helps 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. Then and at the end of the diet, extra pounds will not be terrible.
What results can be expected from the Japanese diet
Dieting takes a lot of extra weight. In the early days it is liquid (and it comes back, so with 1-2 kg you get better again and that is normal). But the remaining 3-6 kg will melt without a trace. Women with 20-30 kg overweight can lose at least 10 kg in two weeks.
Despite the impressive results, it is not recommended to stick to this diet all the time: it is low in calories and poor in nutrients, which means that it can harm women's health. The skin, nails, teeth will deteriorate, the reproductive system and the gastrointestinal tract suffer. You should not repeat the Japanese weight loss system too often: once every six months will be optimal.
Diet reviews
Among the many diets, the Japanese diet stands out, whose reviews are often caught. It is believed that the "Japanese" not only effectively relieves excess weight, but also contributes to the acquisition of good eating habits and also improves metabolism.
- First review, female, 31 years old. "I wanted to, so to speak, cleanse my body before the upcoming holiday and at the same time correct the figure a bit. I was surprised by the efficiency, but was immediately upset by the way I" planted "my body. Be vigilant, dear ladies, beforeYou go on such strict diets. "
- Second review, female, 20 years old. "But I took the risk of sitting on this diet for more than 14 days. I did it in vain. My metabolism was disrupted and now I do not know what to do about it. "
- Third review, female, 38 years old. "I decided to lose weight after the birth of a child. I am very satisfied. Of course I did not return to my previous forms, but I built up noticeably. I recommend it to anyone who wants to get rid of extra inches and test theirwillpower. Know that if you want something, you can fly out into space. Among other things, on this diet, the stomach is beautifully tightened. "
- Fourth review, female, 28 years old. "Do not mock the body. What might be good for the Japanese, although I strongly doubt that the Japanese drink black coffee in the morning, is unacceptable to other people. Of course, I survived all 14 days, but what did it cost me Problemsstools, disgusting mood, irritability, headaches and all this for the sake of lost 5 kg? I expected more, at least 8. The creators of the diet claim that during the diet there is a complete normalization of metabolism, which allows you to maintain a lastingresult after a long time, subject to a balanced diet in the future. "
- Fifth review, male, 40 years. "And I asked my wife to lose weight. First she resisted, would not. I took her" weak ", then it happened. At first it was difficult, but the result surprised us. Years younger. She dropped 5 kilograms and began tofeel great. The interest has now overcome me. I decided to try it myself. Beer belly and hanging sides like never before. "
- Sixth review, female, 36 years old. "I've sat on a 'Japanese woman' more than once, I really like the diet, because I lost at least 5 kg, I do not need more. In the early days it is very difficult without salt, so you"must do everything to not give up on everything and not start eating again as before. I am a purposeful person, so I resisted. The result was very satisfied, except for kilograms, the amounts went, I forgot what swelling is. "
Either way, in any diet for weight loss, the most important thing is not its name, but its effectiveness in terms of weight loss, and in this sense reviews of those who have lost weight on this diet, as well as nutritionists' comments on it, are most oftenagree with its positive assessment.
Conclusion
You need to know that any diet is a colossal stress for the body. Do not push yourself to the point of exhaustion. Treat yourself with attention 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 protein-fat-carbohydrate-vitamins is absolutely unbalanced.
If you are still in doubt about whether to go on a diet or not, try consulting a dietitian. Good weight loss and good luck!