The Japanese diet has gained widespread popularity among people who want to lose weight. They are particularly attracted by the short term (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 this country's residents, but it is not. Most likely, the diet got this name due to the need for strict adherence to the diet and high efficiency. The Japanese are very courteous and responsible people, they approach every company with all the attention and strictly follow the established rules, which is why they achieve a high result.
Another version of the look of the name is where the diet was coined. It is believed that it was developed in the Japanese clinic Yaeks. Nutritionist Naomi Moriyama, who developed the weight loss system, is fully convinced of its effectiveness and the adaptability of the products to the usual diet of Europeans, the taste of which is significantly different from the Japanese.
The benefits of the Japanese diet
The Japanese diet will help cleanse the body of toxins and get your metabolism in order 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 satiety and high performance.
Features and principles
The diet, unlike many others, does not imply fractionated nutrition. It is designed for three meals without additional snacks. You cannot change the days of the diet at certain points and try in any way to "improve" the diet, otherwise it will no longer be a Japanese diet and will have to start over.
Every morning you should drink a glass of cold water to speed up your metabolism and get rid of the feeling of hunger. For the rest of the time, it is also advisable to drink as much pure mineral (non-carbonated) or boiled water as possible.
Shopping List
In order to successfully maintain your diet, you should purchase the following foods:
- 1 pack of green tea of any type you like. Make sure that there are no flavors in the composition.
- 1 pack of good coffee beans (or ground).
- 2 cassettes (20 pieces) chicken eggs.
- 1 kg. Chicken fillet (breast).
- 1 kg. Beef pulp (it is better to take lean).
- 2 kg. Sea fish fillet.
- 0. 5 l. Extra virgin olive oil.
- 2 medium white cabbage.
- 1 kg. Zucchini or eggplant.
- 2-3 kg. fresh carrots.
- 1 kg. all fruits other than bananas and grapes.
- 1 l. Tomato juice.
- 1 l. Kefir.
- 2 lemons.
All supplies should be fresh and the best you can find.
What shouldn't be on the diet?
Avoid sugar and salt during the Japanese diet. The same rule applies to all types 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 that is widely used to treat obesity in diabetics. It also uses the effect of reducing the amount of carbohydrates while increasing the protein content.
The diet menu is quite strict, no changes are allowed.
day 1
- Breakfast: black coffee with no 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 grams of boiled beef.
Day 3
- Breakfast: black coffee with a slice of rye bread warmed up in a toaster (you can replace it with an unflavored, unflavored biscuit).
- Lunch: any number of zucchini or aubergines fried in vegetable oil.
- Dinner: salad from raw cabbage seasoned with vegetable oil + 200 gr. boiled beef without salt.
Day 4
- Breakfast: fresh medium-sized carrots, chopped on a grater or 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. Each fruit.
Day 5
- Breakfast: fresh medium-sized carrots, chopped on a grater or other convenient way + juice of a whole lemon.
- Lunch: a glass of tomato juice + 200 gr. Boiled fish.
- Dinner: 200 grams of fresh fruit.
Day 6
- Breakfast: black coffee with no additives.
- Lunch: 500 gr. Boiled chicken breast without salt + salad made from 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. 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 made from raw carrots with cabbage, seasoned with vegetable oil.
- Dinner: 2 boiled eggs + fresh carrot salad with vegetable oil.
Day 9
- Breakfast: fresh carrots flavored with lemon juice.
- Lunch: 200 gr. Boiled or fried fish with a glass of tomato juice.
- Dinner: 200 grams of fresh fruit.
Day 10
- Breakfast: black coffee without sugar.
- Lunch: 3 medium-sized carrots with vegetable oil + boiled egg + 50 gr. Cheese.
- Dinner: 200 grams of fresh fruit.
Day 11
- Breakfast: black coffee without additives with a slice of rye bread.
- Lunch: lots of eggplant or zucchini fried with vegetable oil.
- Dinner: 200 gr. Boiled unsalted beef, fresh coleslaw, seasoned with vegetable oil and 2 boiled eggs.
Day 12
- Breakfast: black coffee.
- Lunch: 200 gr. Boiled or fried fish with fresh coleslaw, seasoned with vegetable oil.
- Dinner: a glass of kefir + 100 gr. Of boiled beef without salt.
Day 13
- Breakfast: black coffee with no 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 with no additives.
- Lunch: 200 gr. Boiled or fried fish, fresh coleslaw, seasoned with olive oil.
- Dinner: 200 gr. Boiled beef without salt + a glass of kefir.
How to stay on a diet
Try to follow the recommendations so as not to interrupt your diet at the worst possible moment:
- Schedule it for the month when there are no major holidays and trips.
- Always think about the motivation that brought you to 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 on and off the Japanese diet
Any diet is a great stress on the body, so you should prepare for it in advance.
Limit yourself to sugar intake at least a week before the set day and gradually reduce the servings of food. Also try to exclude (or even exclude) from the diet any dishes that can be classified as "fast food, " "sweet, " or "starchy. " For example, if you have eaten 5 cakes a day, one should each day perThe first day of the diet, the body then lives peacefully without cake for 2 days.
Many people find it a great help to surround themselves with various Japanese accessories (chopsticks, tea ceremonies, figurines, etc. ). They will help you tune in right psychologically.
When the diet comes to an end, in no case should you immediately skip your favorite dishes and overeat. Gradually start adding familiar foods to your diet, starting with small servings. Then the effect of losing weight may last for a few years, as it is not recommended to repeat the diet earlier. The best solution would be to familiarize yourself with proper nutrition. This habit enables you to always stay in shape.
Contraindications
There are no ideal diets, so this system cannot be suitable for everyone either. First of all, if there are dietary restrictions, the body must 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, there is a serious restriction in access to nutrients during the diet, and this is an additional burden on the body.
When a person has problems with the work of the cardiovascular system, kidneys, or liver, they have chronic gastritis or an ulcer. In no case should she follow a Japanese diet. Otherwise, all ailments can become much worse: a large amount of fluids will affect the kidneys, and green tea and coffee will have a strong effect on the heart due to the high caffeine content.
Salt restrictions can also have serious consequences. Any doctor will confirm that a small amount of salt is simply necessary for the body to function normally, and a sharp refusal will lead to the drainage of fluids and the thickening of the blood in the vessels. Therefore, despite strict dietary recommendations, many experts still advise adding light salt to food.
The Japanese diet has a multitude of benefits, is easy to tolerate, but can be contraindicated in people with certain diseases. Gwyneth Paltrow and many other famous people have effectively lost weight.