The Japanese 14-day diet is considered one of the healthiest in the world, so the average life expectancy of Japanese is much higher than in the rest of the world. But why is this so? After all, "Japan" promises the maximum result in the shortest possible time - 8 kilograms in two weeks and, most importantly, a guaranteed result that lasts a long time.
Sometimes the authorship is attributed to nutritionists at the Mayo Clinic. This solid and respected health care institution does exist. But this is not a Japanese clinic, but an American clinic. More specifically, it is a network of clinics and research centers headquartered in San Francisco. Doctors in Mayo offer a number of patented methods for losing weight.
Japanese diet for 14 days: in short the main
| Period | 14 days |
|---|---|
| Price | Low |
| The result of the Japanese diet | Minus 5-8 kg |
| Peculiarities | It is low in calories and requires a rigorous, prior psychological attitude |
| Recommended frequency | Up to 2 times a year |
| Additional effect | Long-term preservation of the result (depending on the correct exit from the diet) |
At the end of the diet, it is important to follow some recommendations to maintain the result in the long run. The main principles of this method of weight loss are:
- rejection of spices, salt, predominance of protein foods on the menu;
- use of dietetic foods only;
- maintaining a balanced diet in the future.
The Japanese diet is not suitable for pregnant women, breastfeeding women, people with gastritis and ulcers, and patients with liver and kidney disease and heart disease. Talk to your doctor before starting your diet.
Contraindications
The Japanese weight loss system is considered rigid and has several contraindications:
- hypertension, cardiovascular disease;
- diabetes;
- thyroid dysfunction;
- during pregnancy and lactation;
- any complex diseases of the gastrointestinal tract, kidney diseases;
- while playing sports;
- hard physical and mental work.
If the immediate release of the pounds picked up during the feast is in question, it is advisable to give preference to fasting days - this practice does not harm health, does not burden digestion and does not get rid of the water collected during the holidays.
Japanese diet for 14 days: the basics of proper nutrition
It is well known that the life expectancy of the Japanese is one of the highest in the world and there is very little 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 a healthy diet consisting mainly of fish, vegetables and plants. One of the defining qualities is that Japanese cuisine prioritizes quality over quantity.
The 14-day Japanese diet aims to restore damaged metabolism thanks to the careful selection of low-calorie foods on the menu. The focus is on small portions of fresh, seasonal produce. Dieters are advised to evaluate the quality against the quantity and eat slowly to appreciate the taste of the food and achieve a feeling of satisfaction by consuming less food.
The main factor in the Japanese diet is up to 80% of the meal. In addition, great attention is paid to the presentation and the beautiful and eye-catching appearance of the food.
Dairy products and bread are not included in the diet, and if meals and chicken are included in meals, they are considered a companion rather than a main meal. Fresh fruit is the preferred dessert, but if you eat a higher calorie dessert, it is worth consuming in very small amounts.
In Japan, breakfast is the most important meal of the day and often the longest meal. In her book, Naomi Moriyama introduces dieters to the concept of a Japanese energy breakfast, which consists of miso soup, rice, eggs or fish, vegetables, fruits and green tea.
Because "Japan" is an unbalanced weight loss system, it is essential to take vitamin complexes. In addition, you need to drink a lot and drink clean water, not juices and other beverages. decomposition products.
The duration of the diet is 13 or 14 days. Some secrets we have learned from the book that are no longer secrets:
- Fish, rice, vegetables, fruits and soy are the main foods of the Japanese. Almost every Japanese recipe is based on these ingredients. And of course, thanks to fish, the Japanese get omega-3 fatty acids, and as you know, they affect not only the skin / hair / nails, but the body as a whole.
- The Japanese only eat miniature food. The Japanese only eat miniature portions. They can eat a hamburger, but it will be a Japanese-sized hamburger. "In Japan, food is served in plates, cups and bowls that are suitable for a boy with a thumb compared to their American counterparts. " This is believed to increase the attractiveness of the food and reduce the portion size. The Japanese diet allows you to restore your shape to a normal wheelbase and improves your health in a number of ways.
- Japanese food is always "light". That is, the Japanese cook it in steam or on the grill instead of frying vegetables. And the Japanese don’t use spices at all, eat "bare" food, and feel its natural taste.
- The Japanese replace bread with rice. Desserts are rarely consumed and in small quantities. And they are constantly moving.
The main idea of the book is that the Japanese have a reasonable attitude towards food. Food is not a cult for them, they don’t try to eat more and fatter (like Americans) but eat to make a living. Speaking of Americans. The book presents Americans as a "bad example. "Japan and America are constantly being compared. Well, Japan will definitely win.
basic elements of the Japanese diet
Nutrition experts note a number of benefits - "Japanese" is low in carbohydrates and low in calories, and all foods should be consumed without salt, which makes you feel hungry. The motto of the Japanese diet is moderation.
Given our tendency to eat fast and easy fast food, it’s no surprise that "Japanese" based on a healthy diet, and not just taste, will significantly increase life expectancy. The Japanese as a nation (not counting sumo wrestlers! ) Usually eat what they love, not what they advertise on TV, as losing weight from unhealthy foods obviously leads to death.
The essence of the Japanese diet is to leave out salt and sugar and reduce the amount of carbohydrates and fats. It is important to follow the rules of nutrition and the menu, which can be easily found on the net. 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 to keep it from running out. Of course, by this time, you need to forget about fast food, sweets, alcohol, and unhealthy foods.
In addition to the classic version of the Japanese diet, there is also the option of drinking green tea instead of coffee on the menu.
So what are the foods in the Japanese diet in your diet every day?
- Fish for health. When you think of Japanese food, you probably think of sushi, which usually means raw fish and rice these days. Therefore, the Japanese diet is closely related to the consumption of large amounts of fish. Fish is an excellent source of omega-3 fatty acids, which are known for their beneficial effects on the heart and even the brain.
- Less red meat. Because of the many fish, the Japanese were clearly fed up to eat red meat! Red meat contains saturated fats that, if consumed in excess, can clog the arteries and lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring, and avoid red meat and any heart attack.
- Soy products. Like fish, soy foods such as tofu are an excellent alternative source of protein than red meats or even dairy products because they contain little or no saturated fat. Soy foods help reduce heart disease and lower blood pressure. One of the cornerstones of the Japanese diet, soy foods help lower cholesterol and are a healthy supplement to a healthy diet.
- Lots of rice. The Japanese consume huge amounts of rice, so much so that it is served with almost every meal of the day, including breakfast. As a low-fat carbohydrate, rice replenishes people, leaving less room for foods that promote obesity and clog arteries. (The Japanese could improve their health by replacing brown rice with white rice. )
- Natural pasta. Japanese soba noodles are also a staple food in the nation and are made from wheat and buckwheat flour to aid in the digestive process. Soba pasta does not contain white flour and is considered to be significantly healthier because of its high fiber content, which helps the body remove cholesterol and promotes regular bowel movements.
- There are not many vegetables. The Japanese consume large amounts of vegetables, it’s not uncommon to have vegetable soup or just a salad for breakfast! The "Japanese" have an advantage over the Western diet because they consume large amounts 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 strong anti-cancer properties. ways to cook vegetables include light steaming or frying, which helps preserve 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, strengthen the immune system, lower cholesterol, slow down the aging process, and even research has shown that green tea can effectively prevent cancer. It is as close to the elixir of life as possible!
- Healthy desserts. The Japanese love Western desserts such as ice cream or cakes, but serve seasonal fruits on a plate rather than sticky caramel pudding. Even if you have Western-style desserts on the menu, the portions will be significantly smaller.
- Small portion of food. In Japan, food rations are lower, which in turn reduces the burden on the digestive system. Japanese tourists will find that when they eat in a cafe or restaurant, the food will be about half as much as they used to.
- "Japanese" you. This weight loss system has undeniable health benefits that will make you live longer, look slimmer (and possibly younger), and be healthier overall. Adding lots of fish, rice (preferably brown rice) and vegetables to your diet and reducing your consumption of red meat and processed foods can drastically change your diet and health. Now go and have some green tea!
The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular disease. Consult a specialist before starting to lose weight. Maybe you will suggest black or green tea instead of coffee. Sports, especially strength, should be postponed during the diet (daily caloric intake is less than normal and the body will not "pull" much physical activity).
14 day Japanese diet shopping list
- Fruit (excluding bananas and grapes) - 1 kg in total.
- Kefir - 1 l (buy fresh, do not stock it up for later use! ).
- First class coffee beans or ground - 1 pack.
- Sea fish fillet - 2 kg.
- Fresh carrots - 2-3 kg.
- Lean beef, pulp - 1 kg.
- Green tea from your favorite variety (without additives and flavors) - 1 pack.
- Zucchini, eggplant - a total of 1 kg.
- Fresh chicken eggs - 2 dozen.
- Chicken fillet - 1 kg.
- White cabbage - 2 medium forks.
- Tomato juice - 1 l.
- Extra virgin olive oil - 500 ml.
- Assorted lemons - 2 pcs.
Japanese diet for 14 days: full menu table
Nutrition experts advise not to stick to the Japanese diet for more than 14 days. You can repeat it every few years.
| days | Breakfast | Dinner | Dinner |
|---|---|---|---|
| One day | Coffee without added milk and sugar or a mug of tea | Two eggs garnished with braised cabbage, fresh tomatoes or a glass of tomato juice | 200 g of any cooked lean fish |
| 2 days | Coffee without added milk and sugar or a mug of tea | 200 grams of lean fish with stewed vegetable garnish | Salad with two eggs, braised cabbage or fresh vegetables |
| 3 days | Coffee or tea without added sugar, milk, a little rye bread croutons | 200 g of cooked lean fish with fresh or steamed vegetables | 100 grams of cooked beef in a glass of low-fat kefir |
| 4 days | Coffee or tea without added sugar, milk, a little rye bread croutons | Zucchini or eggplant cooked in vegetable oil | 200 grams of cooked beef garnish with fresh cabbage, a little butter, two boiled eggs |
| 5 days | Carrot salad with lemon juice | 200 grams of cooked fish garnished with fresh tomatoes or a glass of tomato juice | 200 grams of any fruit except bananas, grapes |
| 6 days | Tea or coffee without sugar and milk | 200 grams of cooked beef | Two boiled eggs garnished with fresh carrots |
| 7 days | Tea or coffee without sugar and milk | 200 grams of cooked chicken garnish with vegetable salad (cabbage, carrots, a little oil) | 200 grams of any fruit except bananas, grapes |
| 8 days | Carrot salad with lemon juice | Two boiled eggs, 50 grams of low-fat cheese, a salad of any vegetable | 200 grams of beef in a glass of low-fat kefir |
| Day 9 | Tea or coffee without added milk or sugar | 200 grams of chicken fillet, carrot and cabbage salad | Two eggs, a salad of any vegetable with a little oil |
| 10 days | Coffee or tea without added sugar, milk, a little rye bread croutons | 200 g of cooked lean fish with fresh or steamed vegetables | 200 g of any cooked lean fish |
| Day 11 | Coffee or tea without added sugar, milk, a little rye bread croutons | Zucchini or eggplant cooked in vegetable oil | Salad with two eggs, braised cabbage or fresh vegetables |
| Day 12 | Carrot salad with lemon juice | 200 grams of cooked chicken garnish with vegetable salad (cabbage, carrots, a little oil) | 100 grams of cooked beef in a glass of low-fat kefir |
| Day 13 | Tea or coffee without 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 without added milk or sugar | Two eggs garnished with braised cabbage, fresh tomatoes or a glass of tomato juice | 200 grams of any fruit except bananas, grapes |
Dietary meals are limited to breakfast, lunch and dinner, with no snacks in between.
- you cannot rearrange breakfast and dinner or diet days;
- For 14 days, eat only products from the menu (nothing helps without perseverance);
- cabbage and fish are no substitute in the diet;
- beef can be replaced 1-2 times with chicken (but not desirable);
- substitution of zucchini, pumpkin, beets is allowed (fry in foil instead of frying with herbs and olive oil).
General principles for quitting the Japanese diet
If you have persevered with all 14 days of the Japanese diet, by no means jump on the foods you are now allowed to do, you will need to phase it out.
- You should gradually return to your normal diet, gradually expanding your diet. By keeping the menu, you can add 1-2 new products to the menu every day. It is worth starting with vegetables, fruits, complex carbohydrates. A complete return to a normal diet should occur no earlier than 7-14 days after the end of the diet.
- The diet should be rational. Why suffer from and follow a strict diet if you eat too much of simple carbohydrates and fats the next day? The diet should be balanced, it should contain a lot of protein, vitamins and fiber.
Products that form the basis of the Japanese diet can be left as the basis of the diet and beyond. Low-fat meat and fish, vegetable salads, fresh fruits - all this is good for the body and helps maintain good shape. You should also maintain a 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 won’t be terrible.
What results can be expected from the Japanese diet
Dieting requires a lot of extra weight. It’s fluid in the first few days (and it will come back, so you’ll be better by 1-2 kg again, and that’s normal). But the remaining 3-6 kg melts without a trace. Women who are overweight by 20 to 30 kilograms can get rid of at least 10 kilograms in two weeks.
Despite the impressive results, it is not recommended to constantly stick to this diet: it is low in calories and low in nutrients, which means it can be detrimental to women’s health. The condition of the skin, nails, teeth deteriorates, the reproductive system and the gastrointestinal tract suffer. You should not repeat the Japanese weight loss system too often: once every six months is optimal.
Diet reviews
Of the many diets, the Japanese diet stands out, the review of which is often recorded. It is believed that "Japanese" not only effectively alleviates obesity, but also contributes to the acquisition of good eating habits and improves metabolism.
- First review, woman, 31 years old. "I wanted to cleanse my body, so to speak, before the upcoming holiday and at the same time correct the figure a bit. I was surprised at the efficiency, but I was immediately upset as I 'implanted' my body. Be alert, my dear ladies, before you go on such a strict diet. "
- Second rating, woman, 20 years old. "But I took the risk of sitting on this diet for more than 14 days. I did it in vain. My metabolism is disrupted and now I don't know what to do with it. "
- Third review, woman, 38 years old. "I decided to lose weight after the birth of a child. I'm very happy. Of course I didn't go back to my previous forms, but I recovered noticeably. I recommend it to anyone who wants to get rid of the extra centimeters and test their willpower. Know if you want somethingthe diet is tightly tummy-tucked. "
- Fourth review, woman, 28 years old. "Don't make fun of the body. What may be good for the Japanese, although I strongly doubt the Japanese are drinking black coffee in the morning, is unacceptable to others. Of course I survived all 14 days, but what did it cost me for stool problems, disgusting mood, headache, andall for the sake of losing 5 pounds? I was expecting more, at least 8. Diet makers claim that there will be a complete normalization of metabolism during the diet, allowing you to maintain a lasting result for a long time in the future with a balanced diet. "
- 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' and then it happened. At first it was difficult, but the result surprised us. She was 5 pounds. "I decided to give it a try myself. Beer belly and hanging pages like never before. "
- Sixth review, woman, 36 years old. "I've been sitting on a 'Japanese woman' more than once, I really like the diet because I lost at least 5 pounds, I don't need more. In the early days it's very heavy without salt, so I have to do everythingas before. I'm a purposeful person, so I endured it. The result was very satisfied, except for the pounds, the quantities went, I forgot what the swelling was. "
Be that as it may, the point of any weight loss diet is not its name, but its effectiveness in terms of weight loss, and in this sense, the opinions of those on this diet as well as nutrition experts. 'comments, most of the time they agree with his positive assessment.
Conclusion
You need to know that any diet is a huge stress for the body. Do not push yourself to exhaustion. Treat yourself with attention and understanding who, if not you, will take care of your loved one. "Japan" is a very strict weight loss system. It gives results in a short time, but the combination of proteins, fats, carbohydrates and vitamins is absolutely unbalanced.
If you still have doubts about whether or not to lose weight, consult a dietitian. Happy weight loss and good luck!