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 accessibility and relative duration. The absence of complex and expensive ingredients, only two weeks of restrictions - and now you are appearing in jeans that have never been copied before. But to become a beautiful geisha, you must follow the menu carefully.
Briefly to 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 2 times a year. The average result from the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, nursing mothers, those with gastritis and ulcers, as well as for people with liver and kidney diseases and cardiac disorders. Before starting a diet, you should consult your doctor.
Original or speculation?
There will be no exotics - all foods allowed in 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 bought in any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented in a Tokyo clinic, according to others, the name was inspired by the simplicity and clear diet plan, following which gives the expected inspiring result (all in the Japanese way: follow the rules, try moregood and you will be rewarded).
The Japanese diet is popular all over the world, it is distinguished by moderation in the composition and caloric content of allowed foods, which makes it similar to the traditional diet of the Far East. Japanese nutritionist Naomi Moriyama is convinced that the youth and longevity of her compatriots allow them to keep a relatively small amount of carbohydrates in the daily menu and small amounts of portions.
Moriyama estimates that the Japanese consume an average of 25% fewer calories than people in any other country. In Japan, for example, it is not customary to eat chips, chocolate or pastry, and the Japanese learned about butter only at the beginning of the twentieth century from Europeans and are still suspicious of it. That is, choosing healthy foods in moderation is a national trait of Japanese culture. And the Japanese diet for 14 days fully complies with this requirement, despite the formal differences with the usual diet of ordinary residents of the Pacific state.
The "Samurai" rules of the Japanese diet
The main satiating substance in the diet is protein, obtained from chicken eggs, chicken meat, beef, fish and dairy products. Carbohydrates are present in crackers and some of the allowed vegetables, fats are in olive oil, which can be used for cooking and salad dressing, as well as in meat and fish.
Fibers are found in abundance in vegetables and fruits, the amount of which is not adjusted even in a few days of the diet, so the stomach will most likely do its job well. Coffee and green tea not only help you get better, but also contain healthy antioxidants (so it's important to choose high-quality tea and coffee, always natural, without flavorings or additives).
However, such a diet still cannot be called balanced and following it for more than two weeks is dangerous for health. But even during these 14 days, your body may respond poorly to reducing the amount of carbohydrates in the menu: in this case, you will feel body aches, weakness and headaches. Then you should gradually abandon the strict menu and consult a doctor.
The drinking regime in the Japanese diet is particularly important. Drink plenty of clean, still water at room temperature to help not only keep your stomach feeling full, but also to ensure that animal protein waste products are eliminated.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot confuse the days and replace some products with others, even if they are similar, at will. The only exception can be morning coffee - it can be replaced with a cup of green tea without sugar. It is advised to avoid salt throughout the duration of the diet, but if this prohibition is critical to your taste buds, then add minimal salt to your food.
A small number of meals per day (only three instead of the more healthy 5-6) and the lack of snacks can also be difficult in the Japanese diet, so be prepared for this. Eat dinner at least a few hours before bed and start your morning with a glass of water on an empty stomach - this is good for your metabolism and allows you to better tolerate the lack of breakfast.
Since the Japanese diet is strict, it is extremely undesirable to introduce it in a hurry. If you decide to lose weight on such a menu, prepare yourself psychologically and prepare your body at least a few days before starting the diet by giving up sweets and fast food and reducing the usual portion size.
Shopping list for the Japanese diet for 14 days
- Coffee beans or ground - 1 package
- Green tea of your favorite variety (without additives or flavorings) - 1 packet
- 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
- Lemon - 2 pieces.
Menu for the brave
The composition of the Japanese diet is often compared to the "chemical diet", an eating plan invented by 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 intake while increasing the amount of protein. As a result, the chemistry of the body's metabolic processes is reorganized, accumulated fat is quickly burned, and new ones are prevented from forming by strengthened muscles.
In the Japanese diet, no changes in schedule or diet are allowed. If you want to achieve results, you must follow the diet plan precisely.
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 boiled or fried fish.
The 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 of boiled beef and a glass of kefir.
On the third day
Breakfast: a piece of rye bread, toasted in a toaster, or yeast-free cookies without additives, coffee without sugar.
Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled beef without salt, raw cabbage in vegetable oil and 2 boiled eggs.
The 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.
The 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.
The sixth day
Breakfast: coffee without sugar.
Lunch: boiled chicken without salt (500 g) with a salad of fresh cabbage and carrots in vegetable oil.
Dinner: small fresh carrots and 2 boiled eggs.
The seventh day
Breakfast: green tea.
Lunch: 200 g of boiled beef without salt.
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.
The eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: small fresh carrots with vegetable oil and 2 boiled eggs.
The 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.
The 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.
The 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 of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
The 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 beef without salt and a glass of kefir.
The 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.
The fourteenth day
Breakfast: coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g of boiled beef, a glass of kefir.
There is an opinion that such a diet is one of the longest-lasting and the results obtained with it can last up to three years. But, of course, the dream will remain unattainable if after the end of the restrictions you start to overeat.
Fast does not mean high quality
It should be noted that among experts there is also an opinion that diets that have a name most often do not work or are even harmful. Endocrinologist and dietician Irina Tatarnikova says that weight loss should be gradual, and drastic hypocaloric food itself leads to breakdown and can even cause depression. The fact is that a person begins to reproach himself for weakness, but in fact his diet was simply unbalanced.
—Here they use extremely low-calorie diets and fasting, for which the person is not ready. Therefore, extreme methods are effective only at the initial stage, but then there will be a breakdown - and the weight will return with interest, says the expert.
The nutritionist also explains that for most people, long breaks between main meals, such as skipping breakfast, will lead to overindulgence 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". Having said that, we are not preparing for positive weight loss, " concludes the dietitian. Irina advises us to think that by limiting ourselves without fanaticism, we first of all make ourselves healthier. Especially for the editors, she mentioned 10 habits ofknown to prevent you from losing weight.