The Japanese diet has gained wide popularity among people seeking to lose weight. Above all, they are attracted by the short duration (only 14 days) and the availability of the necessary products.
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 got this name because of the need for strict adherence to the diet and high efficiency. The Japanese are very obliging and responsible people, they approach every business with all the attention and strictly follow the established rules, therefore they get a high score.
Another version of the name look is where the diet was created. It is believed to have been developed at the Japanese Yaeks clinic. Nutritionist Naomi Moriyama, who developed the weight loss system, is completely confident in its effectiveness and suitability of products to the usual diet of Europeans, whose tastes differ significantly from the Japanese.
Benefits of the Japanese diet
The Japanese diet will help cleanse the body of toxins as well as regulate metabolism in just 14 days.
A large amount of fruit will saturate the body with fiber and help improve bowel function, and a sufficient amount of food will maintain a feeling of satiety and high performance.
Characteristics and principles
Diet, unlike many others, does not imply fractional nutrition. It is created for three meals without additional snacks. You can not change the diet days in countries and in no way try to "improve" the diet, otherwise it is no longer a Japanese diet and will have to start all over again.
Every morning you should drink a glass of fresh water, this will help speed up your metabolism and get rid of the feeling of hunger. 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 need to buy the following foods:
- 1 pack of green tea of any kind you like. Make sure there is no flavor in the composition.
- 1 packet 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 weak).
- 2 kg of sea fish fillets.
- 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 except 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 completely during the Japanese diet. The same rule applies to all types of baked goods, sweets and alcoholic beverages.
Japanese diet menu from day to day
The Japanese diet is very similar in its diet to the well-known chemical diet, which is often used to treat overweight 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, sweetener 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, fried in 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 in a toast (you can replace it with flavorless biscuits).
- Lunch: any number of zucchini or eggplant fried in vegetable oil.
- Dinner: salad with raw cabbage, seasoned with vegetable oil + 200 gr. boiled beef without salt.
Day 4
- Breakfast: fresh medium-sized carrots, shredded or otherwise suitable + the juice of a whole lemon.
- Lunch: a glass of tomato juice + 200 gr. boiled or fried fish.
- Dinner: salad of 200 gr. any fruit.
Day 5
- Breakfast: fresh medium-sized carrots, shredded or otherwise suitable + the 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. salted boiled chicken breast + salad with fresh carrots and cabbage, seasoned with oil.
- Dinner: a whole fresh carrot + 2 boiled eggs.
Day 7
- Breakfast: a cup 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 + raw carrot salad with cabbage, seasoned with vegetable oil.
- Dinner: 2 boiled eggs + fresh carrot salad topped 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: sugar-free black coffee.
- Lunch: 3 medium carrots coated 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 in vegetable oil.
- Dinner: 200 gr. unsalted boiled 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. beef boiled or fried 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 spoil your diet at the most inopportune moment, try to follow the recommendations:
- set it for the month in which there are no major vacations 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 up;
- just believe in your strength!
How to get in and out of the Japanese diet
Every diet is a great stress for the body, so you need to prepare in advance.
At least a week before the scheduled day, start limiting your sugar intake, and also gradually reduce portions of foods. Also try to reduce (or even eliminate) from the diet all dishes that can be categorized as "fast food", "sweet" or "starch". For example, if you ate 5 cakes a day, then it should be removed from the diet every day of the week. Then, until the first day of the diet, the body will live quietly for 2 days without sweets.
Many people see it as a great help to be surrounded by various Japanese devices (sticks, tea ceremony, figurines, etc. ). They will help you to tune in psychologically in the right way.
When the diet is over, under no circumstances should you immediately run and eat many of your favorite dishes. Start gradually introducing familiar foods into your diet, starting with small portions. Then the effect of weight loss will be able to last for several years, because it is not recommended to repeat the diet earlier. The best solution would be to introduce yourself to the right food, this habit will allow you to always stay in shape.
Contraindications
There is no ideal diet, so even this system can not 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 living in big cities, where you can find all kinds of cafes and fast food at every turn. In addition, during the diet, there is a serious restriction of access to 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 ulcer, in no case should he follow a Japanese diet. Otherwise, all diseases can be severely aggravated: a large amount of fluid will affect the kidneys, and green tea and coffee act harshly on the heart due to its 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 advise adding a little salt to food, despite strict dietary recommendations.
The Japanese diet has a large number of advantages, it is easily tolerated, but may be contraindicated in people with certain diseases. Gwyneth Paltrow and many other celebrities effectively lost weight in it.