Japanese diet. Is it really that good and who is it contraindicated for? - 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 accessibility and duration. The lack of complex and expensive ingredients, only two weeks of restrictions - and now you are wearing 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 no more than 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, people with gastritis and ulcers, as well as people with liver, kidney and heart diseases. Before starting a diet, you should consult your doctor.
Original or speculation?
There will be no exotics - all the foods allowed in the Japanese diet have long been familiar to us. This is a definite advantage, since the risk of allergies is minimized, and the necessary ingredients for cooking can be purchased 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 nutrition plan, following which gives the expected inspiring result (very Japanese: follow the rules, do your best and you will be rewarded).
The Japanese diet is popular all over the world, it is distinguished by moderation in the composition and caloric content of permitted foods, which also 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 maintain 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 customary to eat potato chips, chocolate or sweets, and the Japanese learned about butter only at the beginning of the twentieth century from Europeans and are still suspicious of it. That is, choosing healthy foods in moderation is a national feature of Japanese culture. And the Japanese diet for 14 days 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 is protein obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and some of the permitted vegetables, fat is in olive oil, which can be used for cooking and salad dressing, and in meat and fish.
Fiber is found in abundance in vegetables and fruits, the amount of which is not even regulated on some days of the diet, so the stomach will most likely cope well with its task. Coffee and green tea not only help you perk up, but they also contain healthy antioxidants (so it's important to choose high-quality tea and coffee, always natural, without flavors or additives).
However, such a diet still cannot be called balanced, and following it for more than two weeks is dangerous to health. But even during these 14 days, your body may react poorly to reducing the amount of carbohydrates in the menu: in this case, you will feel body aches, weakness and headaches. After that, you should gradually abandon the strict menu and consult a doctor.
The drinking regime in the Japanese diet is particularly important. Drink plenty of plain, still, room-temperature water 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 the 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 duration of the diet, but if this prohibition is critical for your taste buds, then add minimal salt to your food.
The small number of meals per day (only three instead of the healthier 5-6) and the lack of snacks can also be difficult on the Japanese diet, so be prepared for that. Eat dinner at least a few hours before bed and start the morning with a glass of water on an empty stomach - this is good for the metabolism and allows you to better tolerate the lack of breakfast.
Since the Japanese diet is strict, it is extremely undesirable to enter it in a hurry. If you decide to lose weight with such a menu, prepare yourself psychologically and your body at least a few days before the start of the diet by giving up sweet and fast food and reducing the usual portion size.
Shopping list for the Japanese diet for 14 days
- Coffee beans or ground - 1 package
- Green tea of your favorite variety (without additives and flavorings) - 1 pack
- Fresh chicken eggs - 2 dozen
- Sea fish fillet - 2 kg
- Lean veal, fillet - 1 kg
- Chicken fillet - 1 kg
- Extra virgin olive oil - 500 ml
- White cabbage - 2 medium-sized forks
- Fresh carrots - 2-3 kg
- Zucchini, aubergines - 1 kg in total
- Fruits (without bananas and grapes) - 1 kg in total
- Tomato juice - 1 l
- Kefir - 1 l
- Lemons - 2 pcs.
Endurance menu
The composition of the Japanese diet is often compared to the "chemical diet", a nutritional plan invented by the American doctor Osama Hamdiy to treat obesity in diabetics. Like the Hamdiy diet, the Japanese diet uses the effect of sharply reducing carbohydrate nutrition while increasing the amountprotein As a result, the chemistry of metabolic processes in the body is rearranged, accumulated fats are burned quickly and new ones are prevented from forming by strengthening the muscles.
With the Japanese diet, no changes in schedule or diet are allowed. If you want to achieve results, you must strictly follow the diet.
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.
Second 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.
The 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 of unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
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.
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 fresh cabbage and carrot salad in vegetable oil.
Dinner: small fresh carrots and 2 boiled eggs.
Seventh day
Breakfast: green tea.
Lunch: 200 g of 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 cup 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.
Ninth day
Breakfast: medium carrot with lemon juice.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
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.
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.
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 such a diet is one of the most long-lasting and the results achieved with it can last up to three years. But, of course, the dream will remain unattainable if, after the end of the restrictions, you start overeating.
Fast does not mean high quality
It should be noted that among experts there is also an opinion that diets that have a name most often do not work or are even harmful. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and drastic hypocaloric nutrition itself leads to crashes and can even cause depression. The fact is that a person begins to scold himself for weakness, but in fact his diet is simply unbalanced.
— Here they use extremely low-calorie diets and starvation, for which a person is not ready. Therefore, extreme methods are effective only at the initial stage, but then there will be a crash 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.
- Do not try to lose weight - you should completely forget this phrase, because trying comes from the word "torment" and losing weight comes from the word "bad". Having said that, we do not set ourselves up for positive weight loss, " concludes the nutritionist. Irina advises us to think that by limiting ourselves without fanaticism, we are primarily making ourselves healthier. Especially for the editors, she named 10 popular habits thatprevent you from losing weight.