Japanese diet. Is it really that good and who is it against? - 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 availability and duration. The absence of complex and expensive ingredients, just two weeks of restrictions - and now you are showing off 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 do 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, people with gastritis and ulcers, as well as people with liver disease, kidney disease and heart 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 clear advantage, 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, which follows the expected inspiring result (in the Japanese way: follow the rules, try your best and you willrewarded).
The Japanese diet is popular all over the world; it is distinguished by moderation in the composition and caloric content of permitted foods, which makes it similar to the traditional diet of the Far East. Japanese nutritionist Naomi Moriyama is sure that the youth and longevity of her compatriots allows them to keep a relatively small amount of carbohydrates in the daily menu and in small 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 pastries, and the Japanese only learned about butter 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 characteristic of Japanese culture. And the Japanese diet for 14 days fully complies with this requirement, despite the typical differences with the usual diet of ordinary residents of the Pacific state.
"Samurai" rules of the Japanese diet
The main satiating substance 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 allowed vegetables, fats are found in olive oil, which can be used for cooking and salad dressing, as well as in meat and fish.
Fiber is found in abundance in vegetables and fruits, the amount of which is not even regulated on some days of the diet, so the stomach will probably do its job well. Coffee and green tea not only help you refresh, but also contain healthy antioxidants (so it's important to choose high-quality tea and coffee, always natural, without fragrances 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 headache. Then you need to gradually abandon the strict menu and consult a doctor.
Especially important is the drink according to the Japanese diet. Drink plenty of clean, stable water at room temperature to not only help your stomach feel full, but also to ensure that animal protein waste is eliminated.
A key 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 similar ones, at will. The only exception can be morning coffee - it can be replaced with a cup of green tea without sugar. It is recommended that you avoid salt for the duration of the diet, but if this prohibition is critical for your taste buds, then add minimal salt to your food.
A small number of meals a day (only three instead of a healthier 5-6) and a lack of snacks can also be difficult in the Japanese diet, so be prepared for that. Eat dinner at least a few hours before bed and start the morning with a glass of water on an empty stomach - this is good for the metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is strict, it is highly undesirable to introduce it hastily. 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, 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 aromas) - 1 package
- Fresh chicken eggs - 2 dozen
- Sea fish fillet - 2 kg
- Beef lean, fillet - 1 kg
- Chicken fillet - 1 kg
- Extra virgin olive oil - 500 ml
- White cabbage - 2 medium-sized forks
- Fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg in total
- Fruits (except bananas and grapes) - 1 kg in total
- Tomato juice - 1 liter
- Kefir - 1 liter
- Lemons - 2 pcs.
Menu for the hardy
The composition of the Japanese diet is often compared to the "chemical diet", a nutritional program 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 intake while increasing the amount of protein. As a result, the chemistry of the body's metabolic processes is rearranged, the accumulated fat is quickly burned, and the formation of new ones due to strengthened muscles is prevented.
In the Japanese diet, no changes in schedule or diet are allowed. If you want to get results, you must follow the diet plan strictly.
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 grams of boiled or fried fish.
Second day
Breakfast: a piece of rye bread and coffee without sugar.
Lunch: 200 grams of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 grams of 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 unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
Day four
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: 200 grams of boiled or fried fish and a glass of tomato juice.
Dinner: 200 grams 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 grams 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 grams of fruit or 200 grams 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 grams 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 grams of boiled or fried fish and a glass of tomato juice.
Dinner: 200 grams of any fruit.
Tenth day
Breakfast: coffee without sugar.
Lunch: 50 grams of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 grams 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 grams of 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 grams of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 grams 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 grams 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 grams of boiled beef, a glass of kefir.
There is an opinion that such a diet is one of the most long-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 the opinion that diets that have a name most often 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 in itself leads to disasters 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 fasts, for which man is not ready. Therefore, extreme methods are effective only at the initial stage, but then there will be damage - and the weight will return with interest, says the expert.
The nutritionist also clarifies that for most people, long breaks between main meals, such as skipping breakfast, will lead to overeating at dinner.
- Do not 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 setting ourselves up for positive weight loss, " concludes the nutritionist. Irina advises us to think that by limiting ourselves without fanaticism, first of all we make ourselves healthier. Just for the editors, name 10 popular habits that are preventing you from losing weight.