In recent years, the Japanese diet has gained immense popularity, combining both quick results and benefits for the body. Moreover, the main feature of this 2 week meal plan is that it does not have a so called turning back, when everything returns to its original state after 2-3 weeks.
Japanese cuisine is becoming more and more popular with the growing popularity of Japanese cuisine in domestic cafes and restaurants. In almost any kitchen today, you can buy bread rolls or whatever else you need to make them yourself. 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 diet for weight loss is and what principles it is based on:
- The total duration is 14 days;
- Foods low in carbohydrates, low in carbohydrates and high in protein. Requires discipline and endurance;
- Total cost - no more than 2, 000 rubles for the whole cycle;
- The estimated result is 5 to 8 kg;
- Repeatability - no more than twice a year;
- Stability - high, with a correct exit from the diet after two weeks, the result persists for a long time and without recoil;
- Contraindications: pregnancy, during lactation, 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 best to consult
Japanese diet for weight loss - hype trend or real effectiveness?
The Japanese diet was previously completely unknown. In addition, the very concept of "diet" involved severe cuts in food and calories, possibly leading to starvation. Even with the popularization of this unique diet, many still believe that the Japanese 14-day diet will consist of sushi, green tea, and of course rice. Nevertheless, this diet should not be evaluated by traditional Japanese cuisine alone, all that will remind you of it for two weeks is sea fish, eggs and green tea - products that are present in many countries around the world. This is a great advantage of the diet, since the diet will contain familiar foods, without any exotics, which can lead to digestive problems or even allergies.
It is not yet clear exactly how the Japanese 14-Day Diet relates to the Land of the Rising Sun. According to some reports, it was developed in one of the Japanese clinics, according to others, this nutrition plan was awarded to Japan due to its strict discipline, menu and efficiency. However, the origin of this diet is not so important as the fact that it is incredibly effective and harmless, when properly handled and adhered to.
As with everything else, the Japanese menu involves reducing calories in the diet. It is based on traditional Japanese cuisine, famous for the absence of fatty foods, an 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 into old age. The key, she says, is low carb 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 restaurants, crisps, candy bars, fatty confections, and even butter are not particularly popular in Japan. Even "street foods" are low in calories and low in fat and carbohydrates. Therefore, the menu of the Japanese diet fully conforms to the country's food culture, traditions and diet fundamentals.
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The concept and the main rules of the Japanese diet
The portion sizes of residents of the CIS and Japan are very different. Therefore, for many, a sharp transition can be a real test. But don't be upset, as this plan is designed for two weeks, after which time he can slowly return to his regular diet and favorite foods.
Protein will be the staple of your diet and a source of satiety. You can only get it from the following products:
- A fish;
- Eggs;
- Chicken breast;
- Dairy products;
- Lean beef.
Only crackers and several types of vegetables will go as carbohydrates. For fats - olive oil. In addition, fats will be contained in fish and other protein products, which will prevent deficiencies. The 14-day Japanese diet menu and regimen with severe restriction of calories, especially carbohydrates, can be a real challenge. Nevertheless, it should be noted 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 fibers are present in sufficient quantities on the menu. It is found in vegetables, which can be eaten almost without restriction (on certain days only). This eliminates all 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 also to provide the body with a large amount of antioxidants. It is important that the tea is natural, without colorings and flavors, and it is better to buy coffee beans and grind it yourself.
By going through the 14 Days of the 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 size and the amount of food consumed. Basically two weeks for most people go by without any consequences, but if your body overreacts to the reduction in carbs, you should postpone the diet in the future and see a doctor. The main symptoms will be headache, severe weakness and fatigue.
The watering regime is of great importance. You should consume a lot of plain water at room temperature. Firstly, it will help improve digestion and cope with hunger more easily by simulating a full stomach. Second, it will allow you to eliminate the transformation products of proteins from the body. Another important point is strict compliance with the general plan. If you seriously decide to give it a try and check out how to lose weight on a Japanese diet, then you should only consume these foods and in the amount that is provided for each day. Substitutions are not allowed. You also cannot edit or rearrange the days.
The only exceptions are coffee and tea. In the morning, instead of coffee, you can have a cup of tea, according to your personal preferences. Without sugar, of course. Salt is also a negative factor in the diet, but if you cannot eliminate it completely, limit yourself to the minimum amount.
One of the main difficulties, besides the low calorie content, is also considered a small number of meals per day. While other diets involve 5 or even 8 snacks per day, the Japanese diet consists of only 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 taken no earlier than 2-3 hours, so that at the time of sleep, the food has time to be digested.
This is a strict diet, which is why a smooth entry 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 way to prepare would be to stop fast food altogether at least 3-5 days before starting the diet, as well as cut out portions (eat no more than half the usual portion). Although this regimen may seem too rigid, it is perfectly 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 packet;
- Natural green tea - 1 packet;
- chicken eggs - 20 pieces;
- Lean beef (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 pieces of medium size;
- Eggplant or zucchini - 1 kg;
- Fruits (other than grapes and bananas) - 1 kg;
- Kefir - 1 l;
- 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 strong 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. 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 diet has a strict quantitative limitation and a short period of only two weeks. It is a plus for those who want to achieve quick results and cannot exhaust the body for months, avoiding the usual diet.
A detailed menu of the Japanese diet for each day
It is important to take this scheme very seriously, strictly following the recommendations. Any attempt to break the pattern or add products may lead to 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 and sugar;
- Lunch - hard-boiled eggs (2 pcs), cabbage boiled in 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 beef and 1 glass of kefir.
Day number 3
- Breakfast - a slice of rye bread (dry in the toaster) or a cookie without additives. A cup of coffee;
- Lunch - fry eggplant or zucchini in olive oil (any serving);
- Dinner - boil 200g of beef without salt, fresh cabbage in olive oil, 2 hard-boiled eggs.
Day number 4
- Breakfast - a small fresh carrot with the juice of a lemon;
- Lunch - 200 g of fried or boiled fish, 1 glass of tomato juice;
- Dinner - 200 g of fruit (all).
Day number 5
- Breakfast - a medium carrot with the juice of a whole lemon;
- Lunch - boiled or steamed fish with a glass of tomato juice;
- Dinner - 200 grams of fruit (all).
Day number 6
- Breakfast - a cup of coffee without sugar;
- Lunch - boiled chicken without salt (500 g), salad with carrots and fresh cabbage (season with olive oil);
- Dinner - a fresh carrot and 2 hard-boiled eggs.
Day number 7
- Breakfast - a cup of green tea;
- Lunch - boiled beef without salt (200g);
- Dinner - your choice: 200g of fruit, 200g of boiled beef with a glass of kefir, 200g of boiled fish or 2 hard-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, coleslaw and carrot salad (season with olive oil);
- Dinner - a small carrot in olive oil, 2 hard-boiled eggs.
Day number 9
- Breakfast - a carrot with the 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 (fried 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 beef, fresh cabbage in olive oil, 2 hard-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 in olive oil;
- Dinner - 100 g of boiled beef and 1 glass of kefir.
Day number 13
- Breakfast - a cup of coffee;
- Lunch - 2 hard-boiled eggs, cabbage boiled in 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 in olive oil;
- Dinner - 200 grams of boiled beef, 1 glass of kefir.
There is an opinion that this diet allows you to achieve the most 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 if you strictly adhere to the diet and do not start to compensate for everything with high-calorie foods immediately after the 15th day. Also, a great solution would be to adapt the Japanese meal plan to your daily diet.