The Japanese diet has gained widespread popularity among people looking to lose weight. Most of all, they are attracted by the short duration (only 14 days) and the availability of the necessary products.
How the Japanese diet came about
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 obligatory and responsible people, they approach any business with all attention and precisely follow the established rules, which is why they get a high result.
Another version of the name's appearance is the place where the diet was coined. It is believed to have been developed at the Japanese clinic Yaeks. Nutritionist Naomi Moriyama, who developed the weight loss system, is fully confident in its effectiveness and the adaptability of products to the usual diet of Europeans, whose tastes differ significantly from Japanese.
The benefits of the Japanese diet
The Japanese diet will help cleanse the body of toxins, as well as put in order the metabolism in just 14 days.
A large amount of fruit will saturate the body with fiber and help to improve the functioning of the intestines, and a sufficient amount of food will maintain a feeling of satiety and high performance.
Features and principles
The diet, unlike many others, does not imply fractional nutrition. It is designed for three meals without additional snacks. You can not 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 will have to start over.
Every morning you should drink a glass of cool water, it will help speed up the metabolism and get rid of the feeling of hunger. The rest of the time, it is also advisable to drink as much pure mineral (not carbonated) or boiled water as possible.
Shopping list
To successfully maintain your diet, you should purchase the following foods:
- 1 pack of green tea of any kind you like. Make sure that there are no flavors in the composition.
- 1 pack of good coffee beans (or ground).
- 2 cassettes (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 cabbage.
- 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 provisions should be fresh and the best you can find.
What should not be in the diet
Avoid sugar and salt altogether during the Japanese diet. The same rule applies to all kinds 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 while increasing the proportion of protein.
The diet menu is quite strict, no changes are allowed in it.
Day 1
- Breakfast: black coffee without added sugar, sweeteners or milk.
- Lunch: 2 hard-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.
Day 3
- Breakfast: black coffee with a slice of rye bread warmed up in a toaster (you can replace it with unflavored unflavored biscuit).
- Lunch: any number of zucchini or eggplant fried in vegetable oil.
- Dinner: salad of raw cabbage, seasoned with vegetable oil + 200 gr. boiled beef without salt.
Day 4
- Breakfast: fresh medium-sized carrots, 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 from 200 gr. any fruit.
Day 5
- Breakfast: fresh medium-sized carrots, 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.
Day 6
- Breakfast: black coffee without additives.
- Lunch: 500 gr. boiled chicken breast without salt + salad of fresh carrots and cabbage, seasoned with oil.
- Dinner: a whole fresh carrot + 2 boiled eggs.
Day 7
- 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 boiled eggs + fresh carrots, or a piece of boiled beef with a glass of kefir.
Day 8
- Breakfast: black coffee.
- Lunch: 500 gr. boiled chicken breast without salt + salad of raw carrots with cabbage, seasoned with vegetable oil.
- Dinner: 2 boiled eggs + fresh carrot salad dressed with vegetable oil.
Day 9
- Breakfast: fresh carrots seasoned with lemon juice.
- Lunch: 200 gr. boiled or fried fish with a glass of tomato juice.
- Dinner: 200 gr. any fresh fruit.
Day 10
- Breakfast: black coffee without sugar.
- Lunch: 3 medium carrots dressed with vegetable oil + 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 eggplant or zucchini, fried with vegetable oil.
- Dinner: 200 gr. boiled unsalted beef, fresh cabbage salad, seasoned with vegetable oil and 2 boiled eggs.
Day 12
- Breakfast: black coffee.
- Lunch: 200 gr. boiled or fried fish with fresh cabbage salad, seasoned with vegetable oil.
- Dinner: a glass of kefir + 100 gr. boiled beef without salt.
Day 13
- Breakfast: black coffee without additives.
- Lunch: boiled cabbage, seasoned with vegetable oil + a glass of tomato juice + 2 boiled eggs.
- Dinner: 200 gr. boiled or fried beef in vegetable oil.
Day 14
- Breakfast: black coffee without additives.
- Lunch: 200 gr. boiled or fried fish, fresh cabbage salad, seasoned with olive oil.
- Dinner: 200 gr. boiled beef without salt + a glass of kefir.
How to stay on a diet
In order not to break your diet at the most inopportune moment, try to follow the recommendations:
- schedule it for the month in which there are no big holidays and travel;
- 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 own strength!
How to get in and out of the Japanese diet
Any diet is a great stress for the body, so you should prepare for it in advance.
At least a week before your scheduled day, start limiting your sugar intake, and gradually reduce your portions of foods. Also try to reduce (or even exclude) from the diet all dishes that can be categorized as "fast food", "sweet" or "starchy". For example, if you ate 5 cakes a day, then one should be removed from the diet every day per week. Then, by the first day of the diet, the body will live peacefully for 2 days without cakes.
Many people find it a great help to surround themselves with various Japanese accessories (chopsticks, tea ceremonies, figurines, etc. ). They will help you to tune psychologically in the right way.
When the diet comes to an end, in no case should you immediately run and overeat your favorite dishes. Start gradually introducing familiar foods into your diet, starting with small portions. Then the effect of losing weight will be able to hold out for another couple of years, because it is not recommended to repeat the diet earlier. The best solution would be to introduce yourself to proper nutrition, this habit will allow you to always stay in shape.
Contraindications
There are no ideal diets, so even this system cannot suit every person. First of all, in the process of nutritional restrictions, the body is forced to go through serious psychological tests. This is especially true for people who live in big cities, where you can find all kinds of cafes and fast foods at every step. In addition, during the diet, there is a serious restriction of the access of nutrients, and this is 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 go on a Japanese diet. Otherwise, all ailments can sharply aggravate: a large amount of fluid will affect the kidneys, and green tea and coffee act sharply on the heart due to the high content of caffeine.
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 advise slightly adding salt to food, despite the strict dietary recommendations.
The Japanese diet has a huge number of advantages, is easily tolerated, but may be contraindicated in people with certain diseases. Gwyneth Paltrow and many other famous personalities effectively lost weight on it.