Japanese diet. Is it really that good and to whom is it contraindicated? - Let's get ready for summer before it's too late
The main advantages of the Japanese diet for the inhabitants of our country are its relative availability and duration. Absence of complex and expensive ingredients, only two weeks of restrictions - and now you show off in jeans that have never been buttoned before. But to become a beautiful geisha, you must strictly follow the menu.
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 a maximum of 2 times a year. The average result of the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, nursing mothers, those with gastritis and ulcers, as well as for people with liver, kidney and heart problems. Before starting a diet, you should consult your doctor.
Original or speculation?
There will be no exotics - all foods that are allowed in the Japanese diet have long been known to us. This is a definite plus, because the risk of allergies is minimized, and the necessary ingredients for cooking can be bought in 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 diet plan, which gives the expected inspiring result (quite the Japanese way: follow the rules, work hard and you will be rewarded).
The Japanese diet is popular all over the world, it is characterized by moderation in the composition and caloric content of permitted foods, which makes it similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is convinced that the youth and longevity of her compatriots allow them to keep a relatively small amount of carbohydrates in the daily menu and small portions.
Moriyama estimates that the Japanese consume an average of 25% fewer calories than people in any other country. In Japan, for example, it is not common to eat chips, chocolate or pastries, and the Japanese only learned about butter at the beginning of the twentieth century from Europeans and are still suspicious of it. That is, moderate selection of healthy food is a national characteristic of Japanese culture. And the Japanese 14-day diet fully meets this requirement, despite the formal differences with the usual diet of ordinary residents of the Pacific country.
"Samurai" rules of the Japanese diet
The main satiating substance in the diet are proteins obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and part of the allowed vegetables, fats are in olive oil that can be used for cooking and salad dressing, as well as in meat and fish.
Fiber is found in abundance in vegetables and fruits, the amount of which is not even regulated on certain days of the diet, so the stomach will most likely do its job well. Coffee and green tea not only help you recover, but also contain healthy antioxidants (that's why it's important to choose high-quality tea and coffee, always natural, without flavorings and additives).
However, this kind of diet still cannot be called balanced, and following it for more than two weeks is dangerous for health. But even during these 14 days, your body can react badly to reducing the amount of carbohydrates in the menu: in this case, you will feel pain in the body, weakness and headache. Then you must gradually abandon the strict menu and consult a doctor.
The drinking regime on the Japanese diet is particularly important. Drink plenty of clean, still water at room temperature to not only help your stomach feel full, but also to ensure that animal protein waste products are eliminated.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot confuse days and replace some products with others, even similar ones, at will. The only exception can be morning coffee - it can be replaced with a cup of green tea without sugar. It is recommended to avoid salt throughout the diet, but if this prohibition is critical for your palate, add minimal salt to your food.
The small number of meals a day (only three instead of the healthier 5-6) and the lack of snacks can also be difficult for the Japanese diet, so be prepared for this. Eat dinner at least a couple of hours before going to bed, and start the morning with a glass of water on an empty stomach - it's good for your metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is strict, it is highly inadvisable to rush into it. If you decide to lose weight on such a menu, prepare yourself mentally and prepare your body at least a few days before the start of the diet by giving up sweets and fast food and reducing the usual portion size.
14-day Japanese diet shopping list
- Coffee beans or ground - 1 pack
- Green tea of your favorite variety (without additives and flavors) - 1 pack
- Fresh chicken eggs - 2 dozen
- Sea fish fillet - 2 kg
- Lean beef, fillet - 1 kg
- Chicken fillet - 1 kg
- Extra virgin olive oil – 500 ml
- White cabbage - 2 forks of medium size
- Fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg in total
- Fruit (except bananas and grapes) - 1 kg in total
- Tomato juice - 1 l
- Kefir - 1 l
- Lemon - 2 pcs.
Endurance menu
The composition of the Japanese diet is often compared to the "chemical diet", a diet plan invented by American doctor Osama Hamdi to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet uses the effect of a sudden decrease in carbohydrate intake while increasing the amount of protein. As a result, the chemistry of metabolic processes in the body is rearranged, accumulated fat is quickly burned, and strengthened muscles prevent the formation of new ones.
No changes in schedule or diet are allowed on the Japanese diet. If you want to achieve results, you must strictly follow the diet schedule.
The first day
Breakfast: coffee without sugar and milk.
Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish.
Other day
Breakfast: a piece of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 g of boiled beef and a glass of kefir.
Third day
Breakfast: a piece of rye bread, toasted in a toaster, or unleavened biscuits without additives, coffee without sugar.
Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
The fourth day
Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
The fifth day
Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Sixth day
Breakfast: coffee without sugar.
Lunch: unsalted boiled chicken (500 g) with a salad of fresh cabbage and carrots in vegetable oil.
Dinner: a small fresh carrot and 2 boiled eggs.
The seventh day
Breakfast: green tea.
Lunch: 200 g unsalted boiled beef.
Dinner: 200 g of fruit or 200 g of boiled or fried fish, or 2 eggs with fresh carrots in vegetable oil, or boiled beef and 1 glass of kefir.
Eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.
The ninth day
Breakfast: medium carrots with lemon juice.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
The 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.
The eleventh day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
Twelfth day
Breakfast: coffee without sugar 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 unsalted beef and a glass of kefir.
Thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish in vegetable oil.
The fourteenth day
Breakfast: coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g of boiled beef, a glass of kefir.
There is an opinion that this kind of diet is one of the most long-lasting and that the results achieved with it can be maintained for up to three years. But, of course, sleep will remain elusive if you start overeating after the end of the restriction.
Fast does not mean high quality
It should be noted that among experts there is also an opinion that children who have a name usually do not work or are even harmful. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and a drastic hypocaloric diet itself leads to breakdowns and can even cause depression. The fact is that a person begins to scold himself for weakness, but in fact his diet was simply unbalanced.
— Here they use a diet with extremely few calories and fasting, for which a person is not ready. Therefore, extreme methods are effective only at the initial stage, but then there will be a breakdown - and the weight will return with interest, says the expert.
The nutritionist also explains that for most people, long breaks between main meals, such as 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". This does not set us up for positive weight loss, " concludes the nutritionist. Irina advises us to think that by restricting without fanaticism, we first of all make ourselves healthier. Specially for the editorial office, she listed 10 popular habits that prevent you from losing weight.