Japanese diet. Is it really good and who is it contraindicated for? - Let's prepare for summer before it's too late
The main advantage of the Japanese diet for the population of our country is its relative availability and duration. No complicated or expensive materials, just two weeks of restrictions - and now you're showing off in 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 Japanese diet yield is 5–8 kg in 2 weeks. This menu is not suitable for pregnant women, breastfeeding mothers, people with ulcers and stomach ulcers, as well as people with liver, kidney and heart problems. Before starting a diet, you should consult your doctor.
Genuine or speculation?
There will be nothing exotic - all the foods permitted in the Japanese diet have been familiar to us for a long time. This is a definite plus, because the risk of allergies is minimized, and the ingredients necessary for cooking can be purchased at any supermarket.
It is not known for certain why this diet is called the Japanese diet. According to some sources, it was invented in a clinic in Tokyo, according to others, the name was inspired by the simplicity and clear diet plan, the following provides the expected inspiring results (like the Japanese way: follow the rules, try your best and you will be rewarded).
The Japanese diet is popular all over the world, it is distinguished by the composition and moderate calorie content of permitted foods, which also makes it similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is sure that the youth and longevity of her compatriots allows them to maintain a relatively small amount of carbohydrates in the daily menu and small portion sizes.
Moriyama estimates that Japanese people consume 25% fewer calories on average than people in other countries. In Japan, for example, it is not customary to eat potato chips, chocolate, or cookies, and the Japanese only learned about butter in the early 20th century from Europeans and are still suspicious of it. This means that choosing healthy foods in moderation is a national characteristic of Japanese culture. And the Japanese diet for 14 days fully meets these requirements, although there are formal differences from the diet that ordinary residents of Pacific countries are accustomed to.
"Samurai" rules in the Japanese diet
The main filling substance in food is protein, obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are found in crackers and some permitted vegetables, fats are found in olive oil, which can be used for cooking and salad dressings, and in meat and fish.
There is a lot of fiber in vegetables and fruit, the amount of which is not even regulated on certain days of the diet, so there is a high probability that the stomach will do its job well. Coffee and green tea not only help you cheer up, but also contain healthy antioxidants (therefore, it is important to choose high-quality tea and coffee, always natural, without flavors or additives).
But 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 need to gradually abandon the strict menu and consult a doctor.
The drinking regime in the Japanese diet is very important. Drink plenty of clean, still water at room temperature not only to help your stomach feel full, but also to ensure waste animal protein products are eliminated.
The main condition for the success of the Japanese diet is strict adherence to the plan. You cannot mess up the days and replace some products with others, even similar ones, at will. The only exception is morning coffee - it can be replaced with a cup of green tea without sugar. It is recommended to avoid salt while on a diet, but if this prohibition is important to your taste, add a little salt to your food.
The small number of meals per day (only three instead of the healthier 5-6) and the lack of snacks can also complicate the Japanese diet, so be prepared for this. Have 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 metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is very strict, it is highly undesirable to do it hastily. If you decide to lose weight with such a menu, prepare yourself psychologically and prepare your body at least a few days before starting the diet by giving up sweet and fast foods and reducing the usual portion sizes.
Japanese diet shopping list for 14 days
- Coffee beans or powder - 1 pack
- Green tea of your favorite variety (no additives or flavors) - 1 pack
- Fresh chicken eggs - 2 dozen
- Sea fish fillet – 2 kg
- Lean beef, fillet - 1 kg
- Chicken fillet – 1kg
- Extra virgin olive oil – 500ml
- White cabbage - 2 medium forks
- Fresh carrots – 2–3 kg
- Zucchini, eggplant - total 1 kg
- Fruits (except bananas and grapes) - total 1 kg
- Tomato juice - 1 liter
- Kefir - 1 liter
- Lemons - 2 pcs.
Menu for the tough
The composition of the Japanese diet is often compared to the "chemical diet", a diet discovered by American doctor Osama Hamdiy to treat obesity in diabetes sufferers. Like the Hamdia diet, the Japanese diet uses the effect of sharply reducing carbohydrate nutrition while increasing the amount of protein. As a result, the chemistry of the body's metabolic processes is reset, accumulated fat is burned quickly, and the formation of new fat is prevented by strengthening muscles.
On the Japanese diet, changes to the schedule or eating pattern are not allowed. If you want to get results, you have to follow a diet schedule strictly.
First day
Breakfast: coffee without sugar and milk.
Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
Dinner: 200 g boiled or fried fish.
The second day
Breakfast: a slice of rye bread and coffee without sugar.
Lunch: 200 g boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 g of boiled beef and a glass of kefir.
The third day
Breakfast: a slice of rye bread, toasted in a toaster, or unleavened biscuits without additives, coffee without sugar.
Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g boiled beef without salt, raw cabbage in vegetable oil and 2 boiled eggs.
The fourth day
Breakfast: small fresh carrots with the juice of one lemon.
Lunch: 200 g boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Fifth day
Breakfast: small fresh carrots with the juice of one lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Sixth day
Breakfast: coffee without sugar.
Lunch: boiled chicken without salt (500 g) with fresh cabbage and carrot salad in vegetable oil.
Dinner: small fresh carrot and 2 boiled eggs.
Seventh day
Breakfast: green tea.
Lunch: 200 g 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.
Eighth day
Breakfast: coffee without sugar.
Lunch: 500 g boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: small fresh carrots with vegetable oil and 2 boiled eggs.
Ninth day
Breakfast: medium carrots with lemon juice.
Lunch: 200 g boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Tenth day
Breakfast: coffee without sugar.
Lunch: 50 g cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 g 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 g 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 g boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g of boiled beef without salt 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 g 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 g boiled beef, a glass of kefir.
There are those who argue that such a diet is one of the most long-lasting and the results obtained can last up to three years. However, of course, this dream will not be achieved if after the restrictions end you start overeating.
Fast doesn't mean high quality
It is worth noting that among experts there is also an opinion that diets that have this name are most often unsuccessful or even dangerous. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and drastic hypocaloric nutrition in itself causes harm and can even lead to depression. The fact is that a person begins to scold himself for his weakness, but in reality his diet is unbalanced.
—Here they use very low calorie diets and fasting, for which a person is not ready. Therefore, extreme methods are only effective in the initial stages, but then the breakdown will occur and the weight will return well, " says the expert.
Nutritionists also explain that for most people, long gaps between main meals, for example skipping breakfast, will lead to overeating at dinner.
- Don't try to lose weight - it's best to forget this sentence completely, because trying comes from the word "torture", and losing weight comes from the word "bad". By saying this, we do not prepare ourselves for positive weight loss, " the nutritionist concludes. Irina advises us to think that by limiting ourselves without fanaticism, we first make ourselves healthier. Especially for the editorial team, she mentioned 10Popular habits that hinder weight loss.