The 14-day Japanese diet is considered one of the healthiest in the world, and for this reason, the average life expectancy of the Japanese is much higher than in the rest of the world. But why is this so? After all, the "Japanese" promises the maximum result in the shortest time - 8 kilos in two weeks, and most importantly, it gives a guaranteed result that lasts a long time.
Sometimes authorship is attributed to nutritionists at the Mayo Clinic. This solid and respected medical institution really exists. But this is not a Japanese clinic, but an American one. More specifically, a San Francisco-based network of clinics and research centers. Mayo Doctors offer several patented methods for losing weight.
Japanese diet for 14 days: briefly about the main ones
| Duration | 14 days |
|---|---|
| Price | Short |
| The result of the Japanese diet | Less 5-8 kg |
| peculiarities | Low calorie and strict, requires a preliminary psychological attitude |
| recommended frequency | No more than 2 times a year |
| additional effect | Long-term preservation of the result (subject to correct exit from the diet) |
At the end of the diet, it is important to follow some recommendations to maintain the result for a long time. The main principles of this weight loss method are as follows:
- refusal of seasonings, salt, predominance of protein foods on the menu;
- the use of exclusively dietetic dishes;
- maintain a balanced diet in the future.
The Japanese diet is not suitable for pregnant and lactating women with gastritis and ulcers, as well as for people with liver, kidney and heart disease. Before starting a diet, you should consult your doctor!
contraindications
The Japanese weight loss system is considered rigid and has several contraindications:
- with hypertension, heart disease, blood vessels;
- diabetes;
- thyroid gland disorders;
- during pregnancy and breastfeeding;
- diseases of the gastrointestinal tract of any complexity, kidney disease;
- when playing sports;
- intense physical and mental work.
When it comes to promptly getting rid of the pounds gained during the party, it is recommended to give preference to fasting days - this practice does not harm health, it unloads digestion and gets rid of the water collected during the festivities.
Japanese Diet for 14 Days: The Basics of Proper Nutrition
The Japanese are known to have one of the highest life expectancies in the world and have very few cases of obesity, which exacerbates health problems. Japanese women live an average of 87 years and men 80 years. The longevity of the Japanese people is mainly due to their healthy diet, which mainly consists of fish, vegetables and plants. One of the defining qualities is that Japanese cuisine emphasizes quality over quantity.
The aim of the Japanese diet for 14 days is to restore impaired metabolism, thanks to the careful selection of low-calorie foods on the menu. The emphasis is on small portions of seasonal fresh produce. Dieters are advised to value quality over quantity and eat slowly to enjoy the taste of food and achieve a sense of satisfaction by eating less food.
The main factor in the Japanese way of eating is to eat up to 80%. In addition, great attention is paid to the presentation and appearance of the food being beautiful and attractive.
Dairy and bread are not part of the diet, and when beef and chicken are included in meals, they are seen more as an accompaniment to the meal than the main meal. Fresh fruit is the preferred dessert, however, if you are eating a higher calorie dessert, it should be consumed in very small amounts.
In Japan, breakfast is considered the most important meal of the day and is usually the longest. Naomi Moriyama, in her book, introduces dieticians to the concept of a Japanese energy breakfast, which consists of miso soup, rice, eggs or fish, vegetables, fruits, and green tea.
Since "Japanese" is an unbalanced weight loss system, it is imperative to take vitamin complexes. Also, for effective weight loss, you need to drink a lot and drink clean water, not juices and other drinks. One and a half to two liters of water a day helps to remove toxins and breakdown products from the body.
The duration of the diet is 13 or 14 days. Some secrets learned from the book that are no longer secrets:
- Fish, rice, vegetables, fruits and soy are the main foods of the Japanese. Almost all Japanese recipes are based on these ingredients. And of course, thanks to fish, the Japanese get omega-3 fatty acids and, as you know, they not only affect the skin/hair/nails, but also the body as a whole.
- The Japanese eat only from miniature dishes. The Japanese eat only miniature portions. They can eat a hamburger, but it will be a Japanese-sized hamburger. "In Japan, food is served in plates, cups and bowls that, compared to American ones, are fit for a boy with a thumb. "This is designed to increase the appeal of the food and reduce the portion size. The Japanese diet will allow you to get back to normal, as well as improve your health in many ways.
- Japanese food is always "light". That is, instead of frying vegetables, the Japanese steam or grill them. And the Japanese don't use any spices, they eat food "naked" and feel its natural flavor.
- The Japanese replace bread with rice. Desserts are rarely consumed and in small quantities. And they are in constant motion.
The main idea of the book is that the Japanese have a reasonable attitude towards food. Food is not a cult for them, they don't try to eat more and get fat (like Americans), but they eat to live. Speaking of Americans. The book shows Americans as a "bad example". Japan and America are constantly being compared. Well, Japan certainly wins.
Japanese diet staples
Nutritionists note several advantages - "Japanese" is low in carbohydrates and low in calories; in addition, all foods must be consumed without salt, thanks to which there is a feeling of hunger. The motto of the Japanese diet is moderation.
Given our penchant for quick and easy fast food, it's no surprise that a "Japanese" based on healthy eating, not just taste, brings significant improvements in life expectancy. The Japanese as a nation (not counting sumo wrestlers! ) tend to eat what they like, not what is advertised on TV, as losing weight consisting of unhealthy foods obviously leads to death.
The essence of the Japanese diet is to give up salt and sugar, reduce the amount of carbohydrates and fats. It is important to follow the rules of nutrition and the menu, which is easy to find on the net. The only thing that can be changed is to alternate black coffee with unsweetened green tea and add a little salt to the food every other day so it doesn't fall apart. Of course, you need to forget about fast food, sweets, alcohol and unhealthy foods for this moment.
In addition to the classic version of the Japanese diet, there is also an option on the menu that recommends drinking green tea instead of coffee.
So what are the Japanese diet foods included in the everyday diet?
- Fish for health. When you think of Japanese food, you probably think of sushi, which these days usually means raw fish and rice. Hence the Japanese diet is closely linked to the consumption of fish in large quantities. Fish is a great source of omega-3 fatty acids, known for their heart and even brain health benefits.
- Less red meat. With so many fish, the Japanese are clearly full enough to eat red meat! Red meat contains saturated fats, which, if consumed in excess, can clog arteries and also lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring and avoid red meat and potential heart attack.
- Soy products. Just like fish, soy-based foods like tofu are also a great alternative source of protein than red meat or even dairy as they have little or no saturated fat. Soy-based foods help reduce heart disease and blood pressure. A staple of the Japanese diet, soy foods help lower cholesterol levels and are a healthy addition to a healthy diet.
- Lots of rice. The Japanese consume rice in large quantities, so much so that it is served at almost every meal of the day, including breakfast. As a low-fat carb, rice fills you up, so there's less room for obesity-promoting, artery-clogging foods. (The Japanese could improve their health by replacing brown rice with white rice. )
- Natural noodles. Japanese soba noodles are also the country's staple food and are made from wheat flour and buckwheat which aid in the digestion process. Soba noodles do not contain white flour and are considered significantly healthier because they are high in fiber, which helps the body eliminate cholesterol and promote regular bowel movements.
- There aren't many vegetables. The Japanese consume large amounts of vegetables, and it is not uncommon to have vegetable soup or even salad for breakfast! "Japanese" has an edge over the Western diet due to its high consumption of cruciferous vegetables like cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, cabbage, and watercress. They are rich in vitamin C and fiber and have powerful anti-cancer properties. Vegetable cooking methods include light steaming or frying, which helps retain the maximum amount of nutrients.
- Healthy teas. Japanese green tea has many health benefits. Green tea is believed to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol, slow down the aging process, and research has shown that green tea can be effective in preventing cancer. It's as close as possible to the elixir of life!
- Healthy desserts. The Japanese love some Western desserts like ice cream or cakes, but they are more likely to serve seasonal fruit on a plate than sticky toffee pudding. Even when there are Western-style desserts on the menu, portion sizes will be significantly smaller.
- Small portion of food. Food portions in Japan are smaller, which in turn reduces the load on the digestive system. Tourists in Japan will find that when they eat at a cafe or restaurant, the food will be about half of what they are used to.
- "Japanese" you. This weight loss system has undeniable health benefits that will make you live longer, look slimmer (and possibly younger) and be healthier overall. Adding plenty of fish, rice (preferably brown rice) and vegetables to your diet, as well as cutting out red meat and processed foods, can dramatically change your diet and health. Now go and drink some green tea!
The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular disease. Before starting weight loss, you should consult a specialist doctor. Perhaps he recommends replacing coffee with black or green tea. Sports, especially strength ones, will have to be postponed on a diet (daily intake of calories is less than normal and the body will not "pull" much physical activity).
14 day japanese diet shopping list
- Fruits (except bananas and grapes) - 1 kg in total.
- Kefir - 1 l (buy fresh, do not store for future use! ).
- First class coffee beans or ground - 1 packet.
- Sea fish fillet - 2 kg.
- Fresh carrots - 2-3 kg.
- Lean meat, pulp - 1 kg.
- Green tea of your favorite variety (no additives and flavorings) - 1 pack.
- Zucchini, eggplant - 1 kg in total.
- Fresh chicken eggs - 2 dozen.
- Chicken fillet - 1 kg.
- White cabbage - 2 medium size forks.
- Tomato juice - 1l.
- Extra virgin olive oil - 500ml.
- Selected lemons - 2 pcs.
Japanese diet for 14 days: full menu
Nutritionists advise against maintaining the Japanese diet for more than 14 days. You can repeat it every two years.
| days | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| Day 1 | Coffee without added milk and sugar or a mug of tea | Two eggs garnished with braised cabbage, fresh tomatoes or a glass of tomato juice | 200 g of any cooked lean fish |
| Day 2 | Coffee without added milk and sugar or a mug of tea | 200 grams lean fish, garnish with boiled vegetables | Two eggs, boiled cabbage or fresh vegetable salad |
| Day 3 | Coffee or tea without added sugar, milk, a small rye bread crouton | 200 g lean fish cooked with fresh or sautéed vegetables | 100 grams of cooked meat, a glass of low-fat kefir |
| Day 4 | Coffee or tea without added sugar, milk, a small rye bread crouton | Zucchini or eggplant cooked in vegetable oil | 200 grams of cooked beef with a side of fresh cabbage with a small amount of butter, two hard-boiled eggs |
| Day 5 | Carrot Salad with Lemon Juice | 200 grams of cooked fish with a side of fresh tomato or a glass of tomato juice | 200 grams of any fruit except bananas, grapes |
| 6th | Tea or coffee without sugar and milk | 200 grams of cooked meat | Two boiled eggs garnished with fresh carrots |
| Day 7 | Tea or coffee without sugar and milk | 200 grams of cooked chicken with a side of vegetable salad (cabbage, carrots, a little oil) | 200 grams of any fruit except bananas, grapes |
| Day 8 | Carrot Salad with Lemon Juice | Two hard-boiled eggs, 50 grams of low-fat cheese, a salad of any vegetable | 200 grams of beef, a glass of low-fat kefir |
| Day 9 | Tea or coffee with no added milk or sugar | 200 grams of chicken fillet, carrot and cabbage salad | Two eggs, a salad of any vegetable with a little oil |
| 10th day | Coffee or tea without added sugar, milk, a small rye bread crouton | 200 g lean fish cooked with fresh or sautéed vegetables | 200 g of any cooked lean fish |
| Day 11 | Coffee or tea without added sugar, milk, a small rye bread crouton | Zucchini or eggplant cooked in vegetable oil | Two eggs, boiled cabbage or fresh vegetable salad |
| day 12 | Carrot Salad with Lemon Juice | 200 grams of cooked chicken with a side of vegetable salad (cabbage, carrots, a little oil) | 100 grams of cooked meat, a glass of low-fat kefir |
| day 13 | Tea or coffee with no added milk or sugar | 200 grams of chicken fillet, a glass of tomato juice, vegetable salad | Two eggs, a salad of any vegetable with a little oil |
| Day 14 | Tea or coffee with no added milk or sugar | Two eggs garnished with braised cabbage, fresh tomatoes or a glass of tomato juice | 200 grams of any fruit except bananas, grapes |
The number of meals in the diet is limited to breakfast, lunch and dinner, with no snacks in between.
- you can't rearrange breakfasts and dinners, or diet days;
- eat only menu items for 14 days (nothing will help without persistence);
- cabbage and fish in the diet do not replace anything;
- beef can be substituted 1-2 times for chicken (but it is not desirable);
- it is allowed to replace zucchini, pumpkin, beets (instead of frying, this product is also baked in foil with herbs and olive oil).
General principles for getting off the Japanese diet
If you have firmly resisted all 14 days of the Japanese diet, in no case should you attack the foods now allowed, you need to come out of it gradually.
- You need to return to your usual diet gradually, gradually expanding the diet. You can add 1-2 new products to the menu every day while keeping the menu. You should start with vegetables, fruits, complex carbohydrates. A complete return to the normal diet should not occur until 7 to 14 days after the diet is terminated.
- Nutrition must be rational. Why suffer and stick to a strict diet if the next day you start overeating simple carbohydrates and fats? Nutrition should be balanced, include lots of protein, vitamins, fiber.
The products on which the Japanese diet is based can be left as the basis of the diet and after it. Low-fat meat and fish, vegetable salads, fresh fruits - all this only benefits the body and helps to maintain a good figure. It is also worth maintaining the healthy habit of drinking plenty of fluids and minimizing the use of salt and sugar. So and at the end of the diet, extra pounds won't be terrible.
What results can be expected from the Japanese diet
Dieting carries a lot of extra weight. For the first few days it is liquid (and it will come back, then at 1-2 kg you will get better again, and this is normal). But the remaining 3-6 kg will melt without a trace. Women who are 20-30 pounds of excess weight can get rid of at least 10 pounds in two weeks.
Despite the impressive results, it is not recommended to maintain this diet all the time: it is low in calories and low in nutrients, which means that it can harm a woman's health. The skin, nails, teeth will deteriorate, the reproductive system and gastrointestinal tract will suffer. You shouldn't repeat the Japanese weight loss system too often: once every six months is ideal.
diet reviews
Among the many diets, the Japanese diet stands out, reviews of which are often captured. It is believed that "Japanese" not only effectively relieves excess weight, but also contributes to the acquisition of good eating habits, as well as improving metabolism.
- First evaluation, female, 31 years old. "I wanted, so to speak, to cleanse my body before the next vacation and at the same time correct the figure a little. I was surprised by the effectiveness, but I was immediately upset with the way I "planted" my body. Stay tuned, dear ladies, before going on such strict diets".
- Second evaluation, female, 20 years old. "But I risked sitting on this diet for more than 14 days. I did it in vain. My metabolism was messed up and now I don't know what to do about it. "
- Third evaluation, female, 38 years old. "I decided to lose weight after the birth of a child. I am very satisfied. Of course, I have not returned to my previous forms, but I have visibly grown. I recommend it to everyone who wants to get rid of the extra centimeters and test their willpower. Know if you want to something, you can fly into space Among other things, on this diet, the belly is beautifully tight. "
- Fourth evaluation, female, 28 years old. "Don't make fun of the body. Which is maybe good for the Japanese, although I strongly doubt that the Japanese drink black coffee in the morning, it's unacceptable for other people. Of course, I survived all 14 days, but what did it cost me? Problems with stools, disgusting mood, irritability, headaches and all that to lose 5 kilos? I expected more, at least 8. The creators of the diet claim that during the diet there is a complete normalization of metabolism, which allows you to maintain a lasting result after a long time, subject to a balanced diet in the future. "
- Fifth evaluation, male, 40 years old. "And I asked my wife to lose weight. At first she resisted, she didn't want to. I took her "weakly", then it happened. At first it was difficult, but the result surprised us. years younger. She dropped 5 kilograms and I started to feel good . Interest has now overtaken me. I decided to try it myself. Beer belly and sides hanging like never before. "
- Sixth evaluation, female, 36 years old. "I've sat on a "Japanese" more than once, I really like the diet, as I've lost at least 5 kilos, I don't need more. At first it's very difficult without salt, so you need to make every effort not to give up everything and not start eating again, like before. I am a person with purpose, so I resisted. The result was very satisfied, except for the pounds, the volumes went, I forgot what bloating is. "
Be that as it may, in any diet for weight loss, the main thing is not its name, but its effectiveness in terms of weight loss and, in this sense, comments from those who have lost weight on this diet, as well as nutritionists ' comments, in the majority sometimes agrees with their positive assessment.
Conclusion
You need to know that every diet is a colossal stress on the body. Don't push yourself to the point of exhaustion. Treat yourself with care and understanding, who, if not you, will take care of your loved one. "Japanese" is a very strict weight loss system. It gives results in a short time, but the combination of proteins-fats-carbs-vitamins is absolutely unbalanced.
If you are still in doubt whether or not to go on a diet, try consulting a nutritionist. Good weight loss and good luck!