The Japanese diet has gained widespread popularity among people trying to lose weight. They are mainly attracted by the short duration (only 14 days) and the availability of the necessary products.
How the Japanese diet was born
Many people think that the Japanese diet is related to the daily diet of the inhabitants of this country, but this is not the case. Most likely, the diet received this name due to the need for strict adherence to the diet and high efficiency. The Japanese are very courteous and responsible people, they approach any business with all attention and follow the established rules exactly, which is why they get a high result.
Another version of the appearance of the name is where the diet was coined. It is believed that it was developed at the Japanese Yaeks Clinic. Nutritionist Naomi Moriyama, who developed the slimming system, is fully confident in its effectiveness and the adaptability of the products to the usual diet of Europeans, whose tastes differ significantly from the Japanese.
The benefits of the Japanese diet
The Japanese diet will help cleanse the body of toxins, as well as get the metabolism in order in just 14 days.
A large amount of fruit will saturate the body with fiber and help improve the functioning of the intestines, and a sufficient amount of food will keep a feeling of satiety and high performance.
Features and principles
The diet, unlike many others, does not involve fractional feeding. It is designed for three meals with no additional snacks. You cannot change the days of the diet in places and in any way try to "improve" the diet, otherwise it is no longer a Japanese diet and you will have to start over.
Every morning you should drink a glass of fresh water, it will help speed up the metabolism and eliminate the feeling of hunger. For the rest of the time, it is also advisable to drink as much pure (non-carbonated) or boiled mineral water as possible.
Shopping list
To successfully maintain your diet, you should purchase the following foods:
- 1 pack of green tea of any type you like. Make sure there are no aromas in the composition.
- 1 pack of good coffee beans (or ground).
- 2 crates (20 pcs. ) Chicken eggs.
- 1 kg. chicken fillet (breast).
- 1 kg. beef pulp (it is better to take lean).
- 2 kg. fillet of sea fish.
- 0, 5 l. extra virgin olive oil.
- 2 medium white cabbages.
- 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 supplies should be fresh and the best you can find.
What shouldn't be in the diet
Avoid sugar and salt altogether on the Japanese diet. The same rule applies to all types of baked goods, confectionery and alcoholic beverages.
Japanese diet menu by 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 by increasing the proportion of proteins.
The diet menu is quite strict, no changes are allowed.
Day 1
- Breakfast: black coffee with no 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. boiled beef.
3rd day
- Breakfast: black coffee with a slice of rye bread heated in the toaster (you can replace it with a tasteless, unflavored biscuit).
- Lunch: any number of zucchini or eggplant fried in vegetable oil.
- Dinner: raw cabbage salad, dressed with vegetable oil + 200 gr. boiled beef without salt.
4th day
- Breakfast: fresh carrots of medium size, chopped on a grater or in any other convenient way + juice of a whole lemon.
- Lunch: a glass of tomato juice + 200 gr. boiled or fried fish.
- Dinner: salad of 200 gr. any fruit.
5th day
- Breakfast: fresh carrots of medium size, chopped on a grater or in any other convenient way + juice of a whole lemon.
- Lunch: a glass of tomato juice + 200 gr. boiled fish.
- Dinner: 200 gr. any fresh fruit.
6th day
- Breakfast: black coffee without additives.
- Lunch: 500 gr. unsalted boiled chicken breast + salad of fresh carrots and cabbage, seasoned with oil.
- Dinner: a whole fresh carrot + 2 hard boiled eggs.
7th day
- Breakfast: a glass of green tea.
- Lunch: 200 gr. boiled beef without salt.
- Dinner: 200 gr. any fresh fruit, or 200 gr. boiled or fried fish, or 2 hard-boiled eggs + fresh carrots, or a piece of boiled beef with a glass of kefir.
8th day
- Breakfast: black coffee.
- Lunch: 500 gr. unsalted boiled chicken breast + raw carrot salad with cabbage, dressed with vegetable oil.
- Dinner: 2 hard-boiled eggs + fresh carrot salad dressed with vegetable oil.
9th day
- Breakfast: fresh carrots dressed 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 dressed with vegetable oil + hard-boiled egg + 50 gr. cheese.
- Dinner: 200 gr. any fresh fruit.
Day 11
- Breakfast: black coffee without additives with a slice of rye bread.
- Lunch: any amount of fried eggplant or zucchini with vegetable oil.
- Dinner: 200 gr. unsalted boiled beef, fresh coleslaw, dressed with vegetable oil and 2 hard-boiled eggs.
Day 12
- Breakfast: black coffee.
- Lunch: 200 gr. boiled or fried fish with fresh cabbage salad, dressed with vegetable oil.
- Dinner: a glass of kefir + 100 gr. boiled beef without salt.
13th day
- Breakfast: black coffee without additives.
- Lunch: boiled cabbage, seasoned with vegetable oil + a glass of tomato juice + 2 hard-boiled eggs.
- Dinner: 200 gr. beef boiled or fried in vegetable oil.
14th day
- Breakfast: black coffee without additives.
- Lunch: 200 gr. boiled or fried fish, fresh cabbage salad, dressed with olive oil.
- Dinner: 200 gr. boiled beef without salt + a glass of kefir.
How to stay on a diet
In order not to interrupt your diet at the most inopportune moment, try to follow the advice:
- schedule it for the month when there are no big holidays and trips;
- always remember the motivation that made you lose weight;
- find yourself a hobby;
- argue with a loved one that you will not break;
- just believe in your strength!
How to get in and out of the Japanese diet
Any diet is a great stress for the body, so you should prepare in advance.
At least a week before your scheduled day, start limiting your sugar intake and gradually reduce your food portions as well. Also try to reduce (or even exclude) all dishes that can be classified as "fast food", "sweet" or "starchy" from the diet. For example, if you ate 5 cakes a day, one should be removed from your diet every day a week. So, within the first day of the diet, the body will live peacefully for 2 days without cakes.
Many people find it very helpful to surround themselves with various Japanese accessories (chopsticks, tea ceremonies, figurines, etc. ). They will help you psychologically tune in the right way.
When the diet comes to an end, in no case should you immediately rush and overeat your favorite dishes. Gradually start introducing familiar foods into your diet, starting with small portions. Then the effect of weight loss will be able to hold out for a couple of years, because it is not recommended to repeat the diet earlier. The best solution would be to introduce yourself to a correct diet, this habit will allow you to always stay in shape.
Contraindications
There are no ideal diets, so even this system may not be suitable for every person. First of all, in the process of nutritional restrictions, the body is forced to undergo serious psychological tests. This is especially true for people who live in big cities, where you can find all kinds of cafes and fast food at every step. In addition, during the diet, there is a severe limitation of access to nutrients and this is an additional stress for the body.
If a person has problems with the work of the cardiovascular system, kidneys or liver, he has chronic gastritis or an ulcer, in no case should he follow a Japanese diet. Otherwise, all ailments can greatly aggravate: a large amount of liquid will affect the kidneys, and green tea and coffee abruptly affect the heart due to the high caffeine content.
Also, salt restriction can lead to serious consequences. Any doctor will confirm that a small amount of salt is simply necessary for the body for normal functioning, and a sharp rejection of it leads to the withdrawal of fluid and thickening of the blood in the vessels. Therefore, many experts still recommend adding slightly salt to food, despite strict dietary recommendations.
The Japanese diet has a huge number of advantages, it is easily tolerated, but it can be contraindicated in people with certain diseases. Gwyneth Paltrow and many other famous personalities have actually lost weight on it.