Japanese diet. Is it really that good and who is it contraindicated for? - Let's get ready for summer before it's too late
The main advantages of the Japanese diet for the residents of our country are its relative accessibility and duration. Elimination of complex and expensive ingredients, just two weeks of restrictions - and now you're bragging rights in jeans that have never been buttoned before. But 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 practice this diet no more than twice 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 disease, kidney disease and heart disease. Before starting any diet, you should consult your doctor.
Original or speculation?
There will be no exotics - all the foods that are allowed on the Japanese diet have long been known to us. This is a definite 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, others say the name was inspired by the simplicity and clear diet plan, following which gives the expected inspiring result (in the very Japanese way: follow the rules, do your best andYou will be rewarded).
The Japanese diet is very popular around the world; It is characterized by moderation in the composition and calorie content of permitted foods and is therefore similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow them to maintain a relatively small amount of carbohydrates in the daily menu and small portion sizes.
Moriyama estimates that Japanese people consume, on average, 25% fewer calories than people in any other country. In Japan, for example, it is not customary to eat potato chips, chocolate or sweet pastries, and the Japanese only learned about butter from Europeans at the beginning of the 20th century and are still suspicious of it. That is, the moderate selection of healthy foods is a national characteristic of Japanese culture. And the Japanese diet for 14 days fully meets this requirement, despite the formal differences from the usual diet of ordinary residents of the Pacific state.
"Samurai" rules of the Japanese diet
The main satiating agent in the diet is protein, which is obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are found in crackers and some of the permitted vegetables, fats in olive oil, which can be used in cooking and as a salad dressing, as well as in meat and fish.
Fiber is abundant in vegetables and fruits, the amount of which is not even regulated on some days of the diet, so the stomach will most likely do its job well. Coffee and green tea not only help you wake up, but also contain healthy antioxidants (so it is important to choose high-quality tea and coffee, always natural, without flavors or additives).
However, such a diet still cannot be called balanced, and adhering to it for more than two weeks is dangerous to health. But even during these 14 days, your body may react poorly to reducing the amount of carbohydrates in your diet: In this case, you will experience body aches, weakness and headaches. Then you need to gradually abandon the strict menu and see a doctor.
The drinking regime is particularly important in the Japanese diet. Drink plenty of clean, still water at room temperature to not only promote satiety but also ensure that animal protein waste products are eliminated.
The most important condition for the success of the Japanese diet is strict adherence to its plan. You can not confuse the days and, at your discretion, replace some products with others, even similar ones. The only exception may be morning coffee - it can be replaced with a cup of green tea without sugar. It is advisable to avoid salt for the entire duration of the diet. However, if this ban is crucial to your taste buds, add minimal salt to your food.
A small number of meals per day (only three instead of a healthier 5-6) and a lack of snacks can also be difficult with the Japanese diet, so be prepared for this. Eat dinner at least a few hours before bedtime and start the morning with a glass of water on an empty stomach - this is good for your metabolism and allows you to better tolerate missing breakfast.
Since the Japanese diet is strict, a hasty diet is extremely undesirable. If you decide to lose weight on such a menu, prepare yourself psychologically and prepare your body for this at least a few days before starting the diet by giving up sweets and fast food and reducing the usual portion size.
Japanese Diet Shopping List for 14 Days
- Coffee beans or ground – 1 pack
- Green tea of your favorite variety (without additives or flavorings) – 1 pack
- 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 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
- Lemons - 2 pcs.
Menu for diehards
The composition of the Japanese diet is often compared to the "chemical diet, " an eating plan invented by the American doctor Osama Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet uses the effect of a sharp reduction in carbohydrate intakeat the same time increasing the amount of protein. This rearranges the chemistry of metabolic processes in the body, accumulated fat is burned quickly and new formation is prevented by strengthened muscles.
No changes in schedule or diet are allowed on the Japanese diet. If you want to achieve results, you must strictly follow the diet plan.
The 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 piece of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 g boiled beef and a glass of kefir.
The third day
Breakfast: a piece of rye bread toasted in a toaster, or unleavened cookies without additives, coffee without sugar.
Lunch: Zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g of unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
fourth day
Breakfast: a small fresh carrot with the juice of a 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 a lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
sixth day
Breakfast: coffee without sugar.
Lunch: unsalted boiled chicken (500 g) with fresh cabbage and carrot salad in vegetable oil.
Dinner: small fresh carrots and 2 boiled eggs.
Seventh day
Breakfast: green tea.
Lunch: 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.
Eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.
Ninth day
Breakfast: medium carrot 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.
Eleventh day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: Zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g 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.
Lunch: 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.
Lunch: 2 boiled eggs, boiled cabbage 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.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g boiled beef, a glass of kefir.
There is an opinion that such a diet is one of the most long-lasting and the results achieved with it can last up to three years. But of course the dream will remain unattainable if you start eating too much after restrictions end.
Fast does not mean high quality
It should be noted that there is also an opinion among experts that diets that have a name usually do not work or are even harmful. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and a drastic low-calorie diet itself leads to breakdowns and can even cause depression. The fact is that a person begins to scold himself for weakness, but in fact his diet was simply unbalanced.
—Here they use extremely low-calorie diets and fasting, which humans are not ready for. Therefore, extreme methods are effective only in the initial stages, but then a collapse occurs and the weight returns with interest, " says the expert.
The nutritionist also clarifies that long gaps between main meals, such as skipping breakfast, lead most people to overeat at dinner.
- Don't try to lose weight - you should completely forget this phrase because "trying" comes from the word "torture" and "losing weight" comes from the word "bad. ""This does not set us up for positive weight loss, " concludes the nutritionist. Irina advises us to think that we will make ourselves healthier, first of all, if we restrict ourselves without fanaticism. Especially for the editorial team, she named 10 popular habits that do thisPrevent weight loss.