The Japanese diet has gained wide popularity among people who want to lose weight. They are most attracted by the short duration (only 14 days) and the availability of the necessary products.
How the Japanese diet came about
Many people think that the Japanese diet is related to the daily diet of the inhabitants of this country, but this is not the case. Most likely, this name was given to the diet due to the need for strict adherence to the diet and high efficiency. The Japanese are very obligatory and responsible people, they approach every job with their care and follow the established rules precisely, which is why they achieve a high result.
Another version of the appearance of the name is the place where the diet was created. It is believed to have been developed at the Japanese Yaeks Clinic. Nutritionist Naomi Moriyama, who developed the weight loss system, is completely confident in its effectiveness and adaptability of the product to the usual diet of Europeans, whose taste differs significantly from the Japanese.
The benefits of the Japanese diet
The Japanese diet will help cleanse the body of toxins, as well as regulate metabolism in just 14 days.
A large amount of fruit will saturate the body with fiber and help improve bowel function, and a sufficient amount of food will maintain a feeling of satiety and high performance.
Characteristics and principles
Diet, unlike many others, does not involve a fractional diet. It is designed for three meals without additional snacks. You can’t change your diet days in some places and try to "improve" your diet in any way, otherwise it’s no longer a Japanese diet and you’ll have to start over.
You should drink a glass of cold water every morning, it will help speed up your metabolism and get rid of the feeling of hunger. In the rest of the time, it is also advisable to drink as much pure mineral (non-carbonated) or boiled water as possible.
Shopping list
To successfully maintain a diet, you should buy the following foods:
- 1 pack of green tea of any kind you like. Make sure there is no taste in the composition.
- 1 packet of good coffee beans (or ground).
- 2 cassettes (20 pcs. ) Chicken eggs.
- 1 kg. chicken fillet (breast).
- 1 kg. beef pulp (it is better to take lean).
- 2 kg. sea fish fillet.
- 0, 5 l. extra virgin olive oil.
- 2 medium white cabbages.
- 1 kg. zucchini or eggplant.
- 2-3 kg. fresh carrots.
- 1 kg. any fruit except bananas and grapes.
- 1 l. tomato juice.
- 1 l. kefir.
- 2 lemons.
All foods should be fresh and the best you can find.
Which should not be in the diet
During the Japanese diet, completely avoid sugar and salt. The same rule applies to all types of bakery products, sweets and alcoholic beverages.
Japanese diet menu by day
The Japanese diet is very similar in its diet to the well-known chemical diet that is often used to treat obesity in diabetics. It also uses the effect of reducing the amount of carbohydrates, while increasing the protein content.
The diet menu is quite strict, no changes are allowed in it.
Day 1
- Breakfast: black coffee without added sugar, sweeteners or milk.
- Lunch: 2 hard-boiled eggs, boiled cabbage, seasoned with vegetable oil and a glass of tomato juice.
- Dinner: 200 gr. fried or cooked fish.
Day 2
- Breakfast: black coffee with a slice of rye bread.
- Lunch: boiled cabbage seasoned with vegetable oil + 200 gr. fried or cooked fish.
- Dinner: a glass of kefir with 100 gr. boiled beef.
Day 3
- Breakfast: black coffee with a slice of rye bread heated in a toaster (you can replace it with a tasteless biscuit without taste).
- Lunch: any number of zucchini or eggplant fried in vegetable oil.
- Dinner: raw cabbage salad, seasoned with vegetable oil + 200 gr. cooked beef without salt.
Day 4
- Breakfast: fresh carrots of medium size, chopped on a grater or in any other suitable way + juice of whole lemon.
- Lunch: a glass of tomato juice + 200 gr. cooked or fried fish.
- Dinner: salad of 200 gr. any fruit.
Day 5
- Breakfast: fresh carrots of medium size, chopped on a grater or in any other suitable way + juice of whole lemon.
- Lunch: a glass of tomato juice + 200 gr. boiled fish.
- Dinner: 200 gr. any fresh fruit.
Day 6
- Breakfast: black coffee without additives.
- Lunch: 500 gr. cooked chicken breast without salt + salad of fresh carrots and cabbage, seasoned with oil.
- Dinner: whole fresh carrots + 2 boiled eggs.
Day 7
- Breakfast: a cup of green tea.
- Lunch: 200 gr. cooked beef without salt.
- Dinner: 200 gr. any fresh fruit or 200 gr. boiled or fried fish, or 2 boiled eggs + fresh carrots, or a piece of boiled beef with a glass of kefir.
Day 8
- Breakfast: black coffee.
- Lunch: 500 gr. cooked chicken breast without salt + raw carrot salad with cabbage, seasoned with vegetable oil.
- Dinner: 2 boiled eggs + fresh carrot salad topped with vegetable oil.
Day 9
- Breakfast: fresh carrots spiced with lemon juice.
- Lunch: 200 gr. boiled or fried fish with a glass of tomato juice.
- Dinner: 200 gr. any fresh fruit.
Day 10
- Breakfast: black coffee without sugar.
- Lunch: 3 medium carrots topped with vegetable oil + boiled egg + 50 gr. sir.
- Dinner: 200 gr. any fresh fruit.
Day 11
- Breakfast: black coffee without additives with a slice of rye bread.
- Lunch: any amount of eggplant or zucchini fried with vegetable oil.
- Dinner: 200 gr. boiled unsalted beef, fresh cabbage salad, seasoned with vegetable oil and 2 boiled eggs.
Day 12
- Breakfast: black coffee.
- Lunch: 200 gr. boiled or fried fish with fresh cabbage salad, seasoned with vegetable oil.
- Dinner: a glass of kefir + 100 gr. cooked beef without salt.
Day 13
- Breakfast: black coffee without additives.
- Lunch: boiled cabbage, seasoned with vegetable oil + a glass of tomato juice + 2 boiled eggs.
- Dinner: 200 gr. boiled or fried beef in vegetable oil.
Day 14
- Breakfast: black coffee without additives.
- Lunch: 200 gr. boiled or fried fish, fresh cabbage salad, seasoned with olive oil.
- Dinner: 200 gr. boiled beef without salt + a glass of kefir.
How to stay on a diet
To avoid disturbing your diet at the most inopportune moment, try to follow the recommendations:
- make an appointment for a month in which there are no major holidays and trips;
- always remember the motivation that made you lose weight;
- find yourself a hobby;
- argue with your loved one that you will not break down;
- just believe in your strength!
How to get in and out of the Japanese diet
Every diet is a great stress for the body, so you need to prepare for it in advance.
At least a week before the scheduled day, start limiting your sugar intake, and also gradually reduce your food portions. Also try to reduce (or even exclude) from your diet all foods that can be categorized as "fast food, " "sweet, " or "starchy. " For example, if you ate 5 cakes a day, you should eliminate one from your diet every day of the week. Then, until the first day of the diet, the body will live peacefully for 2 days without cake.
It is very helpful for many to surround themselves with various Japanese accessories (sticks, tea ceremonies, figurines, etc. ). They will help you adjust psychologically in the right way.
When the diet is over, by no means run right away and overeat your favorite foods. Start gradually introducing familiar foods into your diet, starting with small portions. Then the effect of losing weight will be able to last a couple of years, because it is not recommended to repeat the diet earlier. The best solution would be to introduce yourself to a proper diet, this habit will allow you to always be in shape.
Contraindications
There are no ideal diets, and even this system may not suit every person. First of all, in the process of nutritional restrictions, the body is forced to go through serious psychological tests. This is especially true for people who live in big cities, where you can find all kinds of cafes and fast food at every turn. In addition, during the diet there is a serious restriction of access to nutrients, and this is an additional stress for the body.
If a person has problems with the work of the cardiovascular system, kidneys or liver, has chronic gastritis or an ulcer, in no case should he go on a Japanese diet. Otherwise, all the ailments can suddenly get worse: a large amount of fluid will affect the kidneys, and green tea and coffee have a sharp effect on the heart due to the high caffeine content.
Also, salt restriction can lead to serious consequences. Any doctor will confirm that a small amount of salt is simply needed by the body for normal functioning, and a sharp rejection leads to fluid withdrawal and blood clotting in the veins. Therefore, many experts still advise lightly adding salt to food, despite strict dietary recommendations.
The Japanese diet has a huge number of benefits, it is easily tolerated, but it can be contraindicated in people with certain diseases. Gwyneth Paltrow and many other celebrities have effectively lost weight on it.