The 14-day Japanese diet is considered one of the healthiest in the world and therefore, the average life expectancy of the Japanese is much higher than in the rest of the world. But why is that? After all, the "Japanese" promises the maximum result in the shortest time - 8 pounds in two weeks, and, most importantly, gives a guaranteed result that lasts for a long time.
Sometimes the authorship is attributed to nutritionists by the Mayo Clinic. This solid and respected medical institution really exists. But this is not a Japanese clinic, but an American clinic. More specifically, a network of clinics and research centers based in San Francisco. Doctors from Mayo offer several patented methods to lose weight.
Japanese diet for 14 days: briefly for the main
| Duration | 14 days |
|---|---|
| PRICE | Low |
| The result of the Japanese diet | Minus 5-8 kg |
| Features | Low-calorie and strict, requires a preliminary psychological attitude |
| Recommended frequency | No more than 2 times a year |
| Additional effect | Long-term maintenance of the result (depending on the correct exit from 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 weight loss are as follows:
- rejection of spices, salt, predominance of protein foods in the menu;
- use of exclusively dietary dishes;
- maintaining a balanced diet in the future.
The Japanese diet is not suitable for pregnant women, lactating women, with gastritis and ulcers, as well as for people with liver and kidney disease and heart disorders. Before starting a diet, you should consult your doctor!
Contraindications
The Japanese weight loss system is considered rigid and has a number of contraindications:
- with hypertension, heart disease, blood vessels;
- diabetes;
- thyroid gland disorders;
- during pregnancy and lactation;
- diseases of the gastrointestinal tract of any complexity, kidney disease;
- when you play sports;
- hard physical and mental work.
When it comes to immediate weight loss during the holiday, it is recommended to give priority to fasting days - this practice will not harm health, does not discharge digestion and will not get rid of 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 expectancy 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 life expectancy of the Japanese people is mainly due to their healthy diet, which mainly consists of fish, vegetables and herbs. One of the defining qualities is that Japanese cuisine emphasizes quality over quantity.
The goal of the 14-day Japanese diet is to restore impaired metabolism, thanks to the careful selection of low-calorie foods on the menu. Emphasis is placed on small portions of fresh seasonal products. 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 main factor in the Japanese way of eating is eating up to 80%. In addition, a lot of attention is paid to the presentation and making the food look beautiful and conspicuous.
Dairy products and bread are not included in the diet and when beef and chicken are included in meals, they are seen more as a meal companion than as the main meal. Fresh fruits are the favorite cake, but if you have a high-calorie dessert it should be eaten in very small quantities.
In Japan, breakfast is considered the most important meal of the day and is often the longest. Naomi Moriyama, in her book, introduces dietitians to the concept of an energetic Japanese breakfast, which consists of miso soup, rice, eggs or fish, vegetables, fruits and green tea.
Since the "Japanese" is an unbalanced system of weight loss, it is necessary to take vitamin complexes. Moreover, for effective weight loss, you should drink a lot, and drink clean water, and not other juices and 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 secret:
- Fish, rice, vegetables, fruits and soy are the staple 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 the body as a whole.
- The Japanese eat only from miniature dishes. The Japanese eat only miniature portions. They can eat a hamburger, but it will be a Japanese-sized hamburger. "In Japan, food is served on plates, cups and bowls that, compared to American counterparts, are suitable for a boy with the thumb. " This is thought to increase food attraction and reduce portion size. The Japanese diet will allow you to return your figure to normal, as well as improve your health in many ways.
- Japanese food is always "easy". That is, instead of frying vegetables, the Japanese cook them on steam or on the 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. Sweets are rarely eaten and in small quantities. And they are constantly moving.
The main idea of the book is that the Japanese have a reasonable attitude towards food. Food is not a cult for them, they do not try to eat more and fatter (like Americans), but eat to live. Speaking of Americans. The book portrays Americans as a "bad example. "Japan and America are constantly being compared. Well, Japan certainly wins.
highlights of the japanese diet
Nutritionists note several advantages - "Japanese" is both low in carbohydrates and low in calories, in addition, all foods should 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 food, it is not surprising that a "Japanese" based on healthy eating, and not just taste, will bring significant improvements in longevity. The Japanese as a nation (not counting the sumo possibilities! ) Usually eat what they like, not what is advertised on TV, as weight loss, consisting of unhealthy foods, definitely 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 online. The only thing that can be changed is to alternate black coffee with sugar-free green tea and add a little salt to the food every two days so that it does not spoil. Of course for this time you should 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 of which it is recommended to drink green tea instead of coffee.
So what are the Japanese diet foods included in your daily diet?
- Fish for health. When you think of Japanese food, you probably think of sushi, which nowadays usually means raw fish and rice. The Japanese diet is therefore 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 to the heart and even the brain.
- Less red meat. With so many fish, the Japanese are fed up enough to eat red meat! Red meat contains saturated fats, which, if consumed in excess, can block arteries and can also lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring and avoid red meat and possible heart attack.
- Soy products. Like fish, soy foods like tofu are also an excellent alternative source of protein than red meat or even milk because they have little or no saturated fat. Soy foods help lower heart disease and lower blood pressure. A key element 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. As a low-fat carbohydrate, rice satiates you, so there is less room for foods that promote obesity and block arteries. (The Japanese can improve their health by replacing brown rice with white rice. )
- Natural noodles. Japanese noodles stoves are also the main food of the country and are made from wheat and buckwheat flour, which helps 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 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 the high consumption of cross-brewed vegetables like cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, cabbage and watermelon. They are rich in vitamin C and fiber and have powerful anti-cancer properties. Methods of cooking vegetables include light steaming or frying, which helps preserve the maximum amount of nutrients.
- Healthy teas. Japanese green tea has many health benefits. It is believed that green tea helps regulate blood pressure, lowers blood sugar, boosts the immune system, lowers cholesterol, slows down the aging process, and even research has shown that green tea can be effective in preventing cancer. It is as close as possible to the elixir of life!
- Healthy sweets. The Japanese like some western cakes like ice cream or cakes, but they are more likely to serve seasonal fruit on a plate than sticky pudding with coffee. Even when there are western-style cakes on the menu, the portion size will be significantly smaller.
- A small portion of food. Food portions in Japan are smaller, which 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 their learned amount.
- "Japanese" you. This weight loss system has undeniable health benefits that will make you live longer, look thinner (and possibly younger) and be healthier overall. Adding lots of fish, rice (preferably brown rice) and vegetables to your diet, as well as reducing red meat and processed foods, can drastically change your diet and health. Now go and drink some green tea!
The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular disease. Before you start losing weight, you should consult a specialist doctor. Maybe he will recommend replacing coffee with black or green tea. Sports, especially strength training, will need to be pushed into the diet (daily calorie intake is less than normal and the body will not "pull" much physical activity).
14-day Japanese diet shopping list
- Fruits (except bananas and grapes) - 1 kg in total.
- Kefir - 1 l (buy fresh, do not reserve for future use! ).
- First grade or ground coffee beans - 1 packet.
- Seafood fillets - 2 kg.
- Fresh carrots - 2-3 kg.
- Lean beef, pulp - 1 kg.
- Green tea of your favorite variety (without additives and flavorings) - 1 pack.
- Zucchini, eggplant - 1 kg in total.
- Fresh chicken eggs - 2 dozen.
- Chicken fillet - 1 kg.
- Cabbage - 2 medium forks.
- Tomato juice - 1 l.
- Extra virgin olive oil - 500 ml.
- Selected lemon - 2 pieces.
Japanese diet for 14 days: full menu table
Nutritionists advise you not to adhere to the Japanese diet for more than 14 days. You can repeat it every two years.
| day | BREAKFAST | dinner | dinner |
|---|---|---|---|
| Day 1 | Coffee without milk and added sugar or a cup of tea | Two eggs garnished with boiled cabbage, fresh tomatoes or a glass of tomato juice | 200 g of any lean boiled fish |
| Day 2 | Coffee without milk and added sugar or a cup of tea | 200 grams of lean fish, garnish with boiled vegetables | Two eggs, boiled cabbage or salad with fresh vegetables |
| Day 3 | Coffee or tea without added sugar, milk, a small crouton for rye bread | 200 g of lean boiled fish with fresh or boiled vegetables | 100 grams of boiled beef, a glass of low-fat kefir |
| Day 4 | Coffee or tea without added sugar, milk, a small crouton for rye bread | Zucchini or eggplant cooked in vegetable oil | 200 grams of boiled beef with a side dish 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 a side dish 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 a side dish of 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 with any 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 salad, carrots and cabbage | Two eggs, a salad of each vegetable with a little oil |
| Day 10 | Coffee or tea without added sugar, milk, a small crouton for rye bread | 200 g of lean boiled fish with fresh or boiled vegetables | 200 g of any lean boiled fish |
| Day 11 | Coffee or tea without added sugar, milk, a small crouton for rye bread | Zucchini or eggplant cooked in vegetable oil | Two eggs, boiled cabbage or salad with fresh vegetables |
| Day 12 | Carrot salad with lemon juice | 200 grams of boiled chicken with a side dish of 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 each vegetable with a little oil |
| Day 14 | Tea or coffee without added milk or sugar | Two eggs garnished with boiled cabbage, fresh tomatoes 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 snack in between.
- you can not rearrange breakfasts and dinners, or days on a diet;
- eat only products from the menu for 14 days (nothing will help 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 squash, squash, beets (instead of frying, this product is also baked on paper with herbs and olive oil).
General principles for getting out of the Japanese diet
If you have resolutely coped with all 14 days of the Japanese diet, under no circumstances should you jump into the foods allowed now, you should gradually get out of it.
- You need to return to your usual diet gradually, gradually expanding your diet. You can add 1-2 new products to the menu every day, keeping the menu. You should start with vegetables, fruits, complex carbohydrates. A complete return to a normal diet should be made no earlier than 7-14 days after the end of the diet.
- Nutrition should be rational. Why suffer and stick to a strict diet if one day after it you start overdoing it with simple carbohydrates and fats? Nutrition should be balanced, include lots 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 meats and fish, vegetable salads, fresh fruits - all this only benefits the body and helps maintain a good figure. It is also worthwhile to maintain the healthy habit of drinking plenty of fluids and minimize the use of salt and sugar. After and at the end of the diet, the extra pounds will not be terrible.
What results can be expected from the Japanese diet
The diet requires a lot of extra weight. In the first days it is liquid (and will come back, so with 1-2 kg you will improve again, and this is normal). But the remaining 3-6 kg will melt without leaving 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 adhere 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 gastrointestinal tract will suffer. You do not have to 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, reviews of which 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, as it were, to cleanse my body before the next holiday and at the same time correct the figure a little. I was surprised by the effectiveness, but I was immediately upset by the way I" planted "my body. Be vigilant Dear ladies, before you go on such strict diets. "
- Second review, female, 20 years old. "But I risked staying on this diet for more than 14 days. I did it in vain. My metabolism was broken 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 pleased. Of course I did not go back to the previous forms, but I grew significantly. I recommend it to all those who want to get rid of excess centimeters. And test the will of"Know them. If you want something, you can fly in space. Among other things, on this diet, your stomach is tight. "
- Fourth review, female, 28 years old. "Do not ridicule the body. What is probably 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 how much it cost me Stool problems, disgusting mood, irritability, headaches and all this for the sake of losing 5 pounds? Expect 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 maintaina lasting result after a long time, undergoing 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 did not want to. I took it" poorly ", then it happened. At first it was difficult, but the result amazed us. Younger years. "I feel good. The interest has overtaken me now. I decided to try it myself. The beer belly and the hanging sides like never before. "
- Sixth review, female, 36 years old. "I'm sitting on a 'Japanese woman' more than once, I like the diet a lot because I have lost at least 5 pounds, I do not need more. In the first days it is very difficult without salt, so I have toto make every effort not to give up everything and not start eating again, as before, I am a deliberate person, so I resisted. The result was very satisfied, in addition to the pounds, the volumes went, I forgot what swelling is. "
Either way, 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 wellnutritionists. Comments on him, most often agree on his 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 boyfriend. "Japanese" is a very strict system for weight loss. Gives results in a short time, but the protein-fat-carbohydrate-vitamin combination is absolutely unbalanced.
If you are still in doubt as to whether you should diet or not, try consulting a dietitian. Enjoy weight loss and good luck!