Japanese diet. Is it really that good and for whom is it contraindicated? - Let's get ready for summer before it's too late
The main advantage of the Japanese diet for residents of our country is its relative availability and longevity. The absence of complex and expensive ingredients, the limitation of just two weeks - and now you show yourself in jeans that have never been buttoned before. But in order 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 follow 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 failure. Before starting a diet, you should consult a doctor.
Original or conjecture?
There will be no exoticism - all the foods allowed on the Japanese diet have been familiar to us for a long time. This is a certain plus, because 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 diet plan, the adherence to which gives expected inspiring results (in a rather Japanese way: follow the rules, try your best and you will be rewarded).
The Japanese diet is popular all over the world, it is distinguished by the composition and caloric content of foods allowed in moderation, which also resembles the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is convinced that the youth and longevity of her compatriots allows them to maintain a relatively small amount of carbohydrates in the daily menu and in small portions.
According to Moriyama, Japanese people consume an average of 25% fewer calories than people in other countries. For example, in Japan it is not accepted to eat potato chips, chocolate or pastries, and the Japanese learned about butter only at the beginning of the twentieth century from Europeans and are still suspicious. That is, choosing healthy food in moderation is a national characteristic of Japanese culture. And the Japanese diet for 14 days fully complies with this requirement, despite the formal differences with the usual diet of ordinary residents of the Pacific Ocean state.
The rules of the Japanese diet "Samurai".
The main comforting substance in the diet is protein, which is obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are found in crackers and some permitted vegetables, fats are found in olive oil, which can be used for cooking and salad dressing, and in meat and fish.
Fiber is abundant in vegetables and fruits, the amount of which is not regulated even on some days of the diet, so the stomach will most likely do its job well. Coffee and green tea not only help you get high, but they also contain healthy antioxidants (so it's important to choose high-quality tea and coffee, always natural, without flavorings or additives).
However, such a diet cannot be called balanced, and its observance for more than two weeks is dangerous for health. But even during these 14 days, your body may react badly to reducing the amount of carbohydrates in the menu: in this case, you will feel body pain, weakness and headache. Then you need to gradually abandon the strict menu and consult a doctor.
The drinking regime is especially important in the Japanese diet. Drink plenty of clean, boiling water at room temperature to not only feel full in your stomach, but to ensure the elimination of animal protein waste products.
The main condition for the success of the Japanese diet is strict adherence to its plan. It is not possible to confuse the days and replace some products at will with others, even if they are similar. The only exception can be morning coffee - you can replace it with a cup of green tea without sugar. It is advisable to avoid salt for the entire duration of the diet, but if this prohibition is crucial for your taste, then add minimal salt to your food.
Fewer meals a day (only three instead of 5-6) and lack of snacks can also be difficult on a Japanese diet, so be prepared for that. Eat dinner at least a few hours before going to bed, and start the morning on an empty stomach with a glass of water - this is good for metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is strict, it is extremely undesirable to introduce it in a hurry. If you decide to lose weight on such a menu, prepare yourself psychologically and prepare your body a few days before the start of the diet, giving up sweets and fast food and reducing the usual portion.
Japanese diet shopping list for 14 days
- Coffee beans or ground - 1 pack
- Green tea of your favorite variety (without additives and flavorings) - 1 package
- Fresh chicken eggs - 2 dozen
- Sea fish fillet - 2 kg
- Lean beef, 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, eggplant - 1 kg in total
- Fruits (except bananas and grapes) - 1 kg in total
- Tomato juice - 1 l
- Kefir - 1 l
- Lemon - 2 pcs.
Menu for endurance
The composition of the Japanese diet is often compared to the "chemical diet", an eating plan invented by American doctor Osama Hamdi to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet uses the effect of drastically reducing carbohydrate intake while increasing the amount of protein. As a result, the chemistry of metabolic processes in the body will be redistributed, accumulated fat will be burned quickly, and the formation of new ones will be prevented by strengthened muscles.
No schedule or diet changes are allowed on the Japanese diet. If you want to get results, you must strictly follow the diet schedule.
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 slice of rye bread and coffee without sugar.
Dinner: 200 g 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 slice of rye bread cooked in a toaster, or unleavened biscuits without additives, coffee without sugar.
Dinner: Zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
the 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.
the sixth day
Breakfast: coffee without sugar.
Dinner: unsalted boiled chicken (500 g) with fresh cabbage and carrot salad in vegetable oil.
Dinner: a small fresh carrot and 2 boiled eggs.
the seventh day
Breakfast: green tea.
Dinner: 200 g 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 glass of kefir.
the eighth day
Breakfast: coffee without sugar.
Dinner: 500 g of boiled chicken without salt and carrots and cabbage salad in vegetable oil.
Dinner: a small fresh carrot with vegetable oil and 2 boiled eggs.
ninth day
Breakfast: medium-sized carrots 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.
The eleventh day
Breakfast: coffee without sugar and a slice of rye bread.
Dinner: 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.
Dinner: 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.
Dinner: 2 boiled eggs, cabbage cooked 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.
Dinner: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g of boiled beef, one glass of kefir.
There is an opinion that such a diet is one of the longest and the results obtained with it can last up to three years. But, of course, the dream will remain unattainable if you start overeating after the restrictions are over.
Fast does not mean high quality
It should be noted that among experts there is also an opinion that a diet with a name most often does not work or is even harmful. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and a sharp hypocaloric diet itself causes disorders and can even lead to depression. The fact is that a person begins to blame himself for weakness, but in reality his diet was simply unbalanced.
- Here they use extremely low-calorie and fasting diets, 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 - this phrase should be completely forgotten, because trying comes from the word "torture", and losing weight from the word "bad". That said, we do not organize ourselves for positive weight loss, " concludes the nutritionist. Irina advises us to think that by restricting ourselves without fanaticism, we will first of all make ourselves healthy. Especially for the editors, she named 10 popular habits that prevent you from losing weight.