The Japanese 14-day diet is considered one of the healthiest in the world, and for this reason, the average life expectancy of the Japanese is much higher than that of the rest of the world. But why is this so? After all, the "Japanese" promises the maximum result in the shortest possible time - 8 kilograms in two weeks, and most importantly, it gives a guaranteed result that lasts a long time.
Authorship is sometimes attributed to nutritionists at the Mayo Clinic. This solid and respected medical institution really exists. But this is not a Japanese clinic, but an American one. More specifically, a network of clinics and research centers based in San Francisco. Mayo doctors offer several proprietary methods for weight loss.
Japanese diet for 14 days: briefly about the main ones.
| Duration | 14 days |
|---|---|
| Price | Under |
| The result of the Japanese diet. | minus 5-8kg |
| Peculiarities | Low in calories and strict, it requires a previous psychological attitude |
| recommended frequency | No more than 2 times a year |
| additional effect | Long-term preservation of the result (subject to 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 fundamental principles of this method to lose weight are the following:
- rejection of spices, salt, predominance of protein foods in the menu;
- the use of exclusively dietary dishes;
- maintain a balanced diet in the future.
The Japanese diet is not suitable for pregnant women, lactating women, women with gastritis and ulcers, as well as people with liver, kidney and heart diseases. Before starting a diet, you should consult with 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 playing sports;
- hard physical and mental work.
When it comes to quickly getting rid of kilograms gained during the holiday, it is recommended to give preference to fasting days; this practice will not harm health, it will unload the digestion and eliminate the water accumulated during the festivities.
Japanese diet for 14 days: the basics of proper nutrition
The Japanese are known to have one of the highest life expectancies 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 longevity of the Japanese is mainly due to their healthy diet, which consists mainly of fish, vegetables, and plants. One of the defining qualities is that Japanese cuisine emphasizes quality over quantity.
The purpose of the Japanese diet for 14 days is to restore damaged metabolism, thanks to the careful selection of low-calorie foods on the menu. The emphasis is on small portions of fresh, seasonal produce. Dieters are advised to value quality over quantity and eat slowly to appreciate the flavor of food and achieve a sense of satisfaction from eating less food.
The main factor in the Japanese way of eating is to eat up to 80%. In addition, great attention is paid to presentation and making the food look beautiful and eye-catching.
Dairy products and bread are not included in the diet, and when beef and chicken are included in meals, they are considered more of a side dish than a main meal. Fresh fruit is the preferred dessert, however, if you have a high-calorie dessert, you should eat it in very small amounts.
In Japan, breakfast is considered the most important meal of the day and is often the longest. Naomi Moriyama, in her book, introduces dieters to the concept of a Japanese energy breakfast, consisting of miso soup, rice, eggs or fish, vegetables, fruit, and green tea.
Since the "Japanese" is an unbalanced weight loss system, it is imperative to take vitamin complexes. Also, for effective weight loss, you need to drink a lot and drink clean water, and not juices and other drinks. One and a half to two liters of water a day helps remove toxins and decomposition products from the body.
The duration of the diet is 13 or 14 days. Some secrets learned from the book that are no longer secrets:
- Fish, rice, vegetables, fruits and soybeans are the main 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 also the body in general.
- The Japanese eat only from miniature plates. The Japanese only eat miniature portions. You can have a hamburger, but it will be a Japanese-sized hamburger. "In Japan, food is served on plates, cups and bowls that, compared to their American counterparts, are fit for a child with a thumb. "This is thought to increase the appeal of the food 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 "light". That is, instead of frying vegetables, the Japanese steam or grill them. And the Japanese do not use seasoning at all, they eat food "naked" and feel its natural taste.
- The Japanese replace bread with rice. Desserts are rarely eaten and in small quantities. And they are in constant motion.
The main idea of the book is that Japanese people 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 shows Americans as a "bad example". Japan and the United States are constantly compared. Well, Japan certainly wins.
basics of the japanese diet
Nutritionists note several advantages: "Japanese" is low-carb and low-calorie, in addition, all food must be eaten without salt, thanks to which there is a feeling of hunger. The motto of the Japanese diet is moderation.
Given our penchant for quick and easy fast food, it's no surprise that a "Japanese" based on healthy eating, and not just taste, brings significant improvements in life expectancy. The Japanese as a nation (not counting sumo wrestlers! ) tend to eat what they like, not what is advertised on TV, as losing weight consisting of unhealthy foods obviously 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 on the network. The only thing that can be changed is to alternate black coffee with green tea without sugar and add a little salt to the food every two days so that it does not loosen. Of course, you need to forget about fast food, sweets, alcohol and unhealthy food for this time.
In addition to the classic version of the Japanese diet, there is also an option on the menu that recommends drinking green tea instead of coffee.
So what are the Japanese diet foods included in the diet for every day?
- Fish for health. When you think of Japanese food, you probably think of sushi, which nowadays usually means raw fish and rice. Hence, the Japanese diet is 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 heart and even brain health benefits.
- Less red meat. With so much fish, the Japanese are clearly full enough to eat red meat! Red meat contains saturated fats which, if consumed in excess, can clog 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 a great alternative source of protein to red meat or even dairy because they have little to no saturated fat. Soy foods help reduce heart disease and lower blood pressure. A staple 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 fills you up, so there's less room for obesity-promoting, artery-clogging foods. (The Japanese could improve their health by replacing brown rice with white rice. )
- Natural noodles. Japanese soba noodles are also the nation's staple food and are made from wheat and buckwheat flour, which aids in the digestion process. Soba noodles do not contain white flour and are considered significantly healthier because they are high 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 its high consumption of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, cabbage, and watercress. They are rich in vitamin C and fiber and have powerful anti-cancer properties. Cooking methods for vegetables include light steaming or frying, which helps retain the maximum amount of nutrients.
- Healthy teas. Japanese green tea has many health benefits. Green tea is believed to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol, slow the aging process, and research has even shown that green tea may be effective in preventing Cancer. It is the closest thing to the elixir of life!
- Healthy desserts. The Japanese love some western desserts like ice cream or cakes, but they are more likely to serve seasonal fruits on a plate than sticky toffee pudding. Even when Western-style desserts are on the menu, portion sizes will be significantly smaller.
- Small portion of food. Food portions in Japan are smaller, which in turn reduces the load on the digestive system. Tourists in Japan will find that when they eat at a cafe or restaurant, the food will be about half of what they are used to.
- You "Japanese". This weight loss system has undeniable health benefits that will make you live longer, look slimmer (and possibly younger), and be healthier in general. Adding plenty of fish, rice (preferably brown rice), and vegetables to your diet, as well as reducing your consumption of red meat and processed foods, can drastically change your diet and your 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 diseases. Before starting weight loss, you should consult a specialist doctor. Maybe recommend replacing coffee with black or green tea. Sports, especially strength sports, will have to be postponed with a diet (daily calorie intake is less than normal, and the body will not "pull" a lot of physical activity).
14 day japanese diet shopping list
- Fruits (except bananas and grapes) - 1 kg in total.
- Kefir - 1 l (buy fresh, do not store for future use! ).
- Premium coffee beans or ground - 1 package.
- Sea fish fillet - 2 kg.
- Fresh carrots - 2-3 kg.
- Lean meat, pulp - 1 kg.
- Green tea of your favorite variety (without additives or flavorings) - 1 package.
- Zucchini, eggplant - 1 kg in total.
- Fresh chicken eggs - 2 dozen.
- Chicken fillet - 1 kg.
- White cabbage - 2 medium forks.
- tomato juice - 1 l.
- Extra virgin olive oil - 500 ml.
- Selected lemons - 2 pcs.
Japanese diet for 14 days: complete menu table
Nutritionists advise against following the Japanese diet for more than 14 days. You can repeat it every two years.
| days | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Day 1 | Coffee with no added milk or sugar or a cup of tea | Two eggs with braised cabbage, fresh tomato or a glass of tomato juice | 200 g of any lean boiled fish |
| Day 2 | Coffee with no added milk or sugar or a cup of tea | 200 grams of lean fish, garnished with stewed vegetables | Two eggs, stewed cabbage or fresh vegetable salad |
| Day 3 | Coffee or tea with no added sugar, milk, a small crouton of rye bread | 200 g of lean fish boiled with fresh or stewed vegetables | 100 grams of boiled beef, a glass of low-fat kefir |
| Day 4 | Coffee or tea with no added sugar, milk, a small crouton of rye bread | Zucchini or eggplant cooked in vegetable oil | 200 grams of boiled beef with a side of fresh cabbage with a small amount of butter, two hard-boiled eggs |
| Day 5 | Carrot salad with lemon juice | 200 grams of boiled fish with a garnish 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 with milk | 200 grams of boiled beef | Two boiled eggs garnished with fresh carrots |
| day 7 | Tea or coffee without sugar and with milk | 200 grams of boiled chicken with a side 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 of any vegetables. | 200 grams of beef, a glass of low-fat kefir |
| day 9 | Tea or coffee with no added milk or sugar | 200 grams of chicken fillet, carrot and cabbage salad | Two eggs, a salad of any vegetable with a little oil |
| day 10 | Coffee or tea with no added sugar, milk, a small crouton of rye bread | 200 g of lean fish boiled with fresh or stewed vegetables | 200 g of any lean boiled fish |
| day 11 | Coffee or tea with no added sugar, milk, a small crouton of rye bread | Zucchini or eggplant cooked in vegetable oil | Two eggs, stewed cabbage or fresh vegetable salad |
| day 12 | Carrot salad with lemon juice | 200 grams of boiled chicken with a side of vegetable salad (cabbage, carrots, a little oil) | 100 grams of boiled beef, a glass of low-fat kefir |
| day 13 | Tea or coffee with no added milk or sugar | 200 grams of chicken fillet, a glass of tomato juice, vegetable salad | Two eggs, a salad of any vegetable with a little oil |
| day 14 | Tea or coffee with no added milk or sugar | Two eggs with braised cabbage, fresh tomato or a glass of tomato juice | 200 grams of any fruit, except bananas, grapes |
The number of meals on the diet is limited to breakfast, lunch and dinner, with no snacks in between.
- breakfasts and dinners cannot be rearranged, nor days on a diet;
- eat only menu items 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 zucchini, pumpkin, beets (instead of frying, this product is also baked in foil with herbs and olive oil).
General Principles for Getting Off the Japanese Diet
If you have firmly resisted the 14 days of the Japanese diet, then in no case should you pounce on the now permitted foods, you should gradually get out of them.
- You should return to your usual diet gradually, gradually expanding the diet. You can add 1-2 new items to the menu every day, keeping the menu. You should start with vegetables, fruits, complex carbohydrates. A complete return to the normal diet should take place no earlier than 7-14 days after the end of the diet.
- Nutrition must be rational. Why suffer and maintain a strict diet, if the next day you begin to overeat simple carbohydrates and fats? Nutrition should be balanced, include a lot 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 meat and fish, vegetable salads, fresh fruits - all this only benefits the body and helps maintain a good figure. It's also worth keeping up the healthy habit of drinking plenty of fluids and minimizing your use of salt and sugar. Then and at the end of the diet, the extra pounds will not be terrible.
What results can be expected from the Japanese diet
Dieting requires a lot of extra weight. In the first days it is liquid (and it will appear again, so with 1-2 kg it will improve again, and this is normal). But the remaining 3-6 kg will melt without 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 follow this diet all the time: it is low in calories and poor in nutrients, which means that it can harm a woman's health. The skin, nails, teeth will deteriorate, the reproductive system and the gastrointestinal tract will suffer. You shouldn't 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 captured. It is believed that "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 vacation, and at the same time slightly correct the figure. I was surprised by the effectiveness, but immediately annoyed by the way I "planted" my body. Stay tuned , dears Ladies, before following such strict diets. "
- Second review, female, 20 years old. "But I risked following this diet for more than 14 days. I did it to no avail. My metabolism was messed up and now I don't 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 satisfied. Of course, I did not return to my former forms, but I increased noticeably. I recommend it to everyone who wants to get rid of extra centimeters and test their strength of will Know, if you want something, you can fly into space Among other things, with this diet, the belly tightens beautifully.
- Fourth review, female, 28 years old. "Don't make fun of the body. What is perhaps good for the Japanese, although I highly doubt that the Japanese drink black coffee in the morning, is unacceptable for other people. Of course, I survived the 14 days, but what did it cost me? ! Problems with stool, unpleasant mood, irritability, headaches - and all this for the sake of losing 5 kilograms? I expected more, at least 8. The creators of the diet claim that during the diet there is a complete normalization of metabolism, allowing you to maintain a long-lasting result after a long time, subject to 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 didn't want to. I took it "weakly", then it passed. At first it was difficult, but the result surprised us. Years less. She lost 5 kilograms and began to lose weight. feeling great. Now I'm overwhelmed with interest. Decided to try it myself. Beer belly and hanging sides like never before. "
- Sixth review, female, 36 years old. "I have sat on a 'Japanese woman' more than once, I really like the diet, because I lost at least 5 kilograms, I don't need more. In the first days it is very difficult without salt, then you have to do everything you can not give up everything and not eat like before again. I am a determined person, so I resisted. The result was very satisfactory, except for kilograms, the volumes went away, I forgot what bloating is. "
Be that as it may, in any diet to lose weight the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, opinions of those who have lost weight with this diet, as well as nutritionists. ' comments about him, most often agree with his positive evaluation.
Conclution
You should know that every diet is a colossal stress on the body. Don't push yourself to the point of exhaustion. Treat yourself with care and understanding, who, if not you, will take care of your beloved. "Japanese" is a very strict weight loss system. It gives results in a short time, but the protein-fat-carbohydrate-vitamin combination is absolutely unbalanced.
If you still have doubts about whether to go on a diet or not, try consulting a dietician. Happy weight loss and good luck!