The Japanese diet has gained great popularity among people looking to lose weight. Above all, they are 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 Japanese food is related to the daily food of the inhabitants of this country, but this is not the case. Most likely, the diet received its name due to the need for strict adherence to the diet and high efficiency. The Japanese are very helpful and responsible, approach any business very carefully and strictly follow the established rules, so they get a high result.
Another version of the name's appearance is where the diet was coined. It is believed to have been developed at the Japanese Yaeks clinic. Nutritionist Naomi Moriyama, who developed the weight loss system, is totally confident in its effectiveness and in the adaptability of the products to the usual European diet, whose tastes differ significantly from the Japanese.
The benefits of the Japanese diet
The Japanese diet will help to cleanse the body of toxins, as well as to put the metabolism in order in just 14 days.
A large amount of fruit will saturate the body with fibers and help to improve the functioning of the intestines, and a sufficient amount of food will maintain the feeling of satiety and high performance.
Resources and principles
The diet, unlike many others, does not imply fractional nutrition. It is designed for three meals without additional snacks. You cannot change the days of the diet in the places and in no way try to "improve" the diet, otherwise it is no longer a Japanese diet and will have to start over.
Every morning you should drink a glass of cold water, it will help to speed up your metabolism and get rid of the feeling of hunger. For the rest of the time, it is also advisable to drink as much pure mineral (not carbonated) or boiled water as possible.
Shopping list
To maintain your diet successfully, you must purchase the following foods:
- 1 package of green tea of any kind you desire. Make sure that there are no flavors in the composition.
- 1 package of good (or ground) coffee beans.
- 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 cabbage.
- 1 kg. zucchini or eggplant.
- 2-3 kg. fresh carrots.
- 1 kg. any fruit other than bananas and grapes.
- 1 l. tomato juice.
- 1 l. kefir.
- 2 lemons.
All provisions must be updated and the best you can find.
What shouldn't be in the diet
Avoid sugar and salt during the Japanese diet. The same rule applies to all types of bakery, confectionery and alcoholic beverages.
Japanese diet menu per day
The Japanese diet is very similar in its diet to the well-known chemical diet, which is often used to treat obesity in diabetics. It also uses the effect of reducing the amount of carbohydrates while increasing the proportion of protein.
The dietary menu is very restricted, with no changes allowed.
Day 1
- Breakfast: pure coffee without added sugar, sweeteners or milk.
- Lunch: 2 boiled eggs, boiled cabbage seasoned with vegetable oil and a glass of tomato juice.
- Dinner: 200 gr. fried or boiled fish.
Day 2
- Breakfast: black coffee with a slice of rye bread.
- Lunch: boiled cabbage seasoned with vegetable oil + 200 gr. fried or boiled fish.
- Dinner: a glass of kefir with 100 gr. cooked meat.
Day 3
- Breakfast: black coffee with a slice of rye bread heated in the toaster (can be substituted for tasteless and tasteless biscuits).
- Lunch: any amount of zucchini or eggplant fried in vegetable oil.
- Dinner: raw cabbage salad, seasoned with vegetable oil + 200 gr. cooked meat without salt.
Day 4
- Breakfast: fresh medium-sized carrots, chopped on a grater or any other convenient way + whole lemon juice.
- Lunch: a glass of tomato juice + 200 gr. boiled or fried fish.
- Dinner: salad from 200 gr. any fruit.
Day 5
- Breakfast: fresh medium-sized carrots, chopped on a grater or any other convenient way + whole lemon juice.
- Lunch: a glass of tomato juice + 200 gr. cooked fish.
- Dinner: 200 gr. any fresh fruit.
6th
- Breakfast: black coffee without additives.
- Lunch: 500 gr. cooked chicken breast without salt + fresh carrot salad and cabbage seasoned with olive oil.
- Dinner: a fresh whole carrot + 2 hard-boiled eggs.
Day 7
- Breakfast: a glass of green tea.
- Lunch: 200 gr. cooked meat 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 cooked meat 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 seasoned with vegetable oil.
Day 9
- Breakfast: fresh carrots seasoned with lemon juice.
- Lunch: 200 gr. boiled or fried fish with a glass of tomato juice.
- Dinner: 200 gr. any fresh fruit.
10th day
- Breakfast: black coffee without sugar.
- Lunch: 3 medium carrots seasoned with vegetable oil + boiled egg + 50 gr. cheese.
- Dinner: 200 gr. any fresh fruit.
Day 11
- Breakfast: pure coffee without additives with a slice of rye bread.
- Lunch: any amount of eggplant or zucchini fried with vegetable oil.
- Dinner: 200 gr. Cooked unsalted meat, fresh coleslaw, seasoned with vegetable oil and 2 hard-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 meat without salt.
Day 13
- Breakfast: black coffee without additives.
- Lunch: boiled cabbage, seasoned with vegetable oil + a glass of tomato juice + 2 hard-boiled eggs.
- Dinner: 200 gr. meat cooked or fried 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. cooked meat without salt + a glass of kefir.
How to maintain a diet
In order not to interrupt the feeding at the most inopportune moments, try to follow the recommendations:
- schedule it for the month when there are no major holidays and trips;
- always remember the motivation that made you lose weight;
- find a hobby;
- discuss with a loved one that you are not going to break;
- just believe in your own strength!
How to enter and exit the Japanese diet
Any diet is a major stress for the body, so you must prepare 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) all dishes that can be categorized as "fast food", "sweets" or "starchy" from the diet. For example, if you ate 5 cakes a day, one should be removed from the diet every day of the week. Then, on the first day of the diet, the body will live in peace for 2 days without cakes.
Many people find it a great help to surround themselves with various Japanese accessories (chopsticks, tea ceremonies, statuettes, etc. ). They will help you to tune in psychologically in the right way.
When the diet comes to an end, under no circumstances should you overeat immediately and overeat your favorite dishes. Start gradually introducing familiar foods into your diet, starting with small portions. Then, the weight loss effect will be able to last for a few years, because it is not recommended to repeat the diet earlier. The best solution would be to introduce yourself to an adequate diet, this habit will allow you to always be in shape.
Contraindications
There are no ideal diets, so even this system cannot be suitable for everyone. First, in the process of nutritional restrictions, the body is forced to undergo serious psychological tests. This is especially true for people who live in large cities, where you can find all kinds of cafes and snack bars at every step. 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 functioning of the cardiovascular system, kidneys or liver, he has chronic gastritis or an ulcer, under no circumstances should he follow a Japanese diet. Otherwise, all illnesses can worsen drastically: a large amount of fluid affects the kidneys, and green tea and coffee act strongly on the heart due to the high caffeine content.
In addition, salt restriction can lead to serious consequences. Any doctor will confirm that a small amount of salt is simply necessary for the normal functioning of the body, and a sudden rejection of this leads to the withdrawal of fluid and the thickening of blood in the vessels. Therefore, many experts still advise adding a little salt to foods, despite strict dietary recommendations.
The Japanese diet has numerous advantages, it is easily tolerated, but it can be contraindicated in people with certain diseases. Gwyneth Paltrow and many other famous personalities have lost weight as a result.