The Japanese 14-day diet is considered one of the healthiest in the world, and for this reason, the average Japanese life expectancy is much higher than that of the rest of the world. But why is it like that? After all, the "Japanese" promise maximum results in the shortest time - 8 kg in two weeks, and most importantly, guaranteed results for a long time.
Sometimes authorship is attributed to nutritionists from the Mayo Clinic. This solid and respected medical establishment really does exist. But this is not a Japanese clinic, but an American one. More specifically, a network of clinics and research centers with headquarters in San Francisco. Doctors from Mayo offer several patented methods for weight loss.
The Japanese Diet for 14 Days: A Brief Look at the Main Things
| Period | 14 days |
|---|---|
| Price | Short |
| Results of the Japanese diet | Minus 5-8 kg |
| Specifics | Low-calorie and strict, requires a preliminary psychological attitude |
| Recommended frequency | No more than 2 times a year |
| Additional effects | Preservation of long-term results (subject to proper exit from the diet) |
At the end of the diet, it is important to follow some recommendations to maintain the results in the long run. The main principles of this weight loss method are as follows:
- refusal of spices, salt, predominance of protein-rich foods in the menu;
- the use of dishes exclusively for dieters;
- maintain a balanced diet in the future.
The Japanese-style diet is not suitable for pregnant women, women who are breastfeeding, have gastritis and ulcers, as well as people with liver, kidney and heart disorders. Before starting the diet, you should consult your doctor!
Contraindications
The Japanese system of weight loss is considered rigid and has a number of contraindications:
- hypertension, diseases of the heart, blood vessels;
- Diabetes;
- disorders of the thyroid gland;
- during pregnancy and lactation;
- diseases of the gastrointestinal tract of any complex, kidney disease;
- when playing sports;
- physically and mentally hard work.
When there is a question about how to quickly get rid of the kilograms gained during the holidays, fasting days should be prioritized - this will not harm health, does not digest well and removes the accumulated water during the holidayfestival.
Japanese diet for 14 days: the basics of proper nutrition
The Japanese are known to have one of the longest life expectancies in the world, and very few cases of obesity exacerbate health problems. Japanese women live an average of 87 years and men 80. The longevity of the Japanese is largely attributed 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 purpose of the 14-day Japanese diet is to restore a impaired metabolism, thanks to the careful selection of low-calorie foods on the menu. The emphasis is on fresh, seasonal produce. Dieters should value quality over quantity and eat slowly to feel the taste of food and achieve satisfaction by eating less food.
The main factor in the Japanese way of eating is to eat up to 80%. In addition, the presentation and making of dishes look beautiful and eye-catching is also focused.
Dairy products and bread are not included in the diet, and when beef and chicken are included with meals, they are seen as a side dish rather than a main meal. . Fresh fruit is the preferred dessert, however if you are eating a higher calorie dessert it should be eaten in very small amounts.
In Japan, breakfast is considered the most important meal of the day and often lasts the longest. Naomi Moriyama, in her book, introduces dieters to the Japanese concept of an energy breakfast, which consists of miso soup, rice, eggs or fish, vegetables, fruit, and green tea.
Since "Japan" is an unbalanced system of weight loss, it is imperative to supplement with a multivitamin. In addition, to lose weight effectively, you need to drink a lot, and drink clean water, not fruit juices and other types of water. One and a half to two liters of water per day helps to remove toxins and decay products from the body.
The duration of the diet is 13 or 14 days. A few secrets learned from the book that are no longer secrets:
- Fish, rice, vegetables, fruits and soybeans are the staple food 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 affect not only the skin / hair / nails but also the whole body.
- The Japanese only eat small dishes. The Japanese only eat small portions. They might eat a hamburger, but that would be a Japanese-sized hamburger. "In Japan, food is served in plates, cups and bowls that, compared with their American counterparts, would fit a boy's thumb. "This is thought to increase the attractiveness of the dish andreduce food intake. The Japanese diet will allow you to return to normal, as well as improve your health in many ways.
- Japanese food is always "pale". That is, instead of frying vegetables, the Japanese cook them with steam or grill. And the Japanese do not use spices at all, they eat "naked" food and feel its natural flavor.
- The Japanese replace bread with rice. Desserts are rarely eaten and in small quantities. And they are constantly in motion.
The main idea of the book is that the Japanese have a rational attitude towards food. Food is not a cult to them, they are not trying to eat more and get fatter (like Americans), but they eat to live. Talk about Americans. The book shows that Americans are a "bad example". Japan and the US are constantly being compared. Well, Japan definitely wins.
staple of the Japanese diet
Nutritionists note several advantages - "Japan" is both low in carbs and low in calories, in addition, all foods should be consumed without salt, so there will be a feeling of hunger. The motto of the Japanese diet is moderation.
Given our tendency to eat quick and easy, it's no surprise that a "Japanese" based on healthy eating, not just taste, will bring about significant improvements in longevity. The Japanese as a nation (not counting the sumo wrestlers! ) usually eat what they like, not what is advertised on TV, because weight loss, which includes unhealthy foods, is obviouslyis leading to death.
The essence of the Japanese diet is to eliminate salt and sugar, and reduce the amount of carbohydrates and fats. It's important to follow the nutrition and menu rules, which are easy to find online. The only thing that can change is to alternate black coffee with unsweetened green tea every two days and add a little salt to the food so it doesn't get crushed. Of course, you need to forget about fast food, sweets, alcohol and unhealthy foods during this time.
In addition to the classic version of the Japanese diet, there is also a menu option where you should drink green tea instead of coffee.
So what are the foods in the Japanese diet that are included in the daily diet?
- Fish for health. When you think of Japanese food, you probably think of sushi, which today usually means raw fish and rice. Therefore, the Japanese diet is closely related to the consumption of fish in large quantities. Fish is an excellent source of omega-3 fatty acids, known for their heart and even brain health benefits.
- Less red meat. With so much fish, the Japanese are clearly full enough to eat red meat! Red meat contains saturated fat, which if consumed in excess can clog arteries and can also lead to obesity and heart disease. So, eat plenty of salmon, mackerel, sardines, and herring and avoid red meat and the risk of heart attack.
- Products made from soybeans. Like fish, soy foods like tofu are also a great protein alternative to red meat or even dairy because they have little or no saturated fat. Soy foods help reduce heart disease and lower 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 such large quantities that it is served with almost every meal of the day, including breakfast. As a low-fat carbohydrate, rice keeps you full, so there's less room for foods that cause obesity and clog arteries. (The Japanese can improve their health by replacing brown rice with white rice. )
- Natural noodles. Japanese soba noodles are also the nation's staple food and are made from wheat and buckwheat flour, which aid in digestion. Soba noodles do not contain white flour and are considered significantly healthier because they are high in fiber, which helps the body get rid of cholesterol and promotes regular bowel movements.
- Not many vegetables. The Japanese consume large amounts of vegetables and it is not uncommon to eat vegetable soup or even salad for breakfast! The "Japanese" have an advantage over the Western diet due to their high consumption of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, cabbage, cauliflower, cabbage and watercress. They are rich in vitamin C and fiber and have powerful anti-cancer properties. Methods of cooking vegetables include steaming or lightly frying, which helps to retain the maximum amount of nutrients.
- Teas are good for health. Japanese green tea has many health benefits. Green tea is said to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol, slow the aging process, and research has even shown that green tea can be effective inthe prevention of cancer. It's almost like the elixir of life!
- Healthy desserts. The Japanese are very fond of some western desserts like ice cream or cakes, but they tend to serve seasonal fruit on a plate rather than toffee pudding. Even if there are Western-style desserts on the menu, servings will be significantly smaller.
- Small portion of food. Food portions in Japan are smaller, thus reducing the burden on the digestive system. Japanese tourists will find that when they dine in a cafe or restaurant, the food will be about half of what it used to be.
- "Japanese" you. This weight loss system has undeniable health benefits, helping you live longer, look leaner (and possibly younger) and be healthier overall. Adding more fish, rice (preferably brown rice) and vegetables to your diet, as well as cutting back on 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 diseases. Before proceeding to lose weight, you should consult a specialist. He'll probably recommend replacing your coffee with black or green tea. Sports, especially strength sports, will require postponing the diet (daily calorie intake is less than usual, and the body will not "pull" as much physical activity).
Shopping list for 14 days of Japanese diet
- Fruit (except bananas and grapes) - 1 kg in total.
- Kefir - 1 l (buy fresh, do not store for later use! ).
- First grade coffee beans or ground coffee - 1 pack.
- Sea fish fillet - 2 kg.
- Fresh carrots - 2-3 kg.
- Lean beef, pulp - 1 kg.
- Your favorite green tea (without additives and flavors) - 1 pack.
- Zucchini, eggplant - 1 kg in total.
- Fresh chicken eggs - 2 dozen.
- Chicken fillet - 1 kg.
- White cabbage - 2 medium forks.
- Tomato juice - 1 l.
- Extra virgin olive oil - 500 ml.
- Selected lemon - 2.
Japanese diet for 14 days: full menu table
Nutritionists advise against following the Japanese-style diet for longer than 14 days. You can repeat it every few years.
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 day | Coffee without milk and sugar or a cup of tea | Two eggs garnished with stewed cabbage, fresh tomatoes or a glass of tomato juice | 200 g boiled lean fish |
| Day 2 | Coffee without milk and sugar or a cup of tea | 200 grams of lean fish meat, garnish with stewed vegetables | Two eggs, stewed cabbage or fresh vegetable salad |
| Day 3 | Coffee or tea without added sugar, milk, rye toast | 200 g boiled lean fish with fresh vegetables or stew | 100 grams of boiled beef, a glass of low-fat kefir |
| 4th | Coffee or tea without added sugar, milk, rye toast | Zucchini or eggplant cooked in vegetable oil | 200 grams of boiled beef with a plate of fresh cabbage with some butter, two boiled eggs |
| Day 5 | Carrot salad with lemon juice | 200 grams of boiled fish with a plate of fresh tomatoes 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 boiled beef | Two boiled eggs with fresh carrots |
| 7th | Tea or coffee without sugar and milk | 200 grams of boiled chicken with 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, vegetable salad | 200 grams of beef, a glass of low-fat kefir |
| 9th | 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 | Coffee or tea without added sugar, milk, rye toast | 200 g boiled lean fish with fresh vegetables or stew | 200 g boiled lean fish |
| Day 11 | Coffee or tea without added sugar, milk, rye toast | Zucchini or eggplant cooked in vegetable oil | Two eggs, stewed cabbage or fresh vegetable salad |
| 12nd | Carrot salad with lemon juice | 200 grams of boiled chicken with vegetable salad (cabbage, carrots, a little oil) | 100 grams of boiled beef, a glass of low-fat kefir |
| 13th | 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 stewed cabbage, fresh tomatoes or a glass of tomato juice | 200 grams of any fruit, except bananas, grapes |
The number of meals on the diet is limited to breakfast, lunch, and dinner, with no snacks between meals.
- you cannot reschedule breakfast and dinner, or fasting days;
- eat only the products on the menu for 14 days (nothing without perseverance);
- cabbage and fish in the diet do not replace anything;
- beef can be replaced 1-2 times with chicken (but not desirable);
- it is allowed to substitute zucchini, pumpkin, beetroot (instead of frying, this product is also baked in foil with herbs and olive oil).
General principles to get rid of the Japanese diet
If you have persevered through all 14 days of the Japanese diet, under no circumstances should you eat the foods that are allowed, you need to gradually eliminate them.
- You need to return to your normal diet gradually, gradually expanding your portions. You can add 1-2 new products to the menu every day, keeping the menu intact. You should start with vegetables, fruits, complex carbohydrates. A full return to a normal diet should take place no earlier than 7-14 days after the end of the diet.
- The diet needs to be reasonable. Why endure and maintain a strict diet, if one day later you start eating too many simple carbohydrates and fats? The diet should be balanced, with plenty of protein, vitamins, and fiber.
Products based on the Japanese diet can be used as the basis of the diet and beyond. Low-fat meat and fish, vegetable salads, fresh fruits - all this is only beneficial for the body and helps to maintain a fit figure. You should also keep the healthy habit of drinking plenty of water and minimizing the use of salt and sugar. Then and at the end of the diet, the extra pounds won't be so terrible.
Results that can be expected from the Japanese diet
Dieting adds a lot of weight. In the early days, it's liquid (and it will come back, so you'll get 1-2 kg back, and this is normal). But the remaining 3-6 kg will melt without a trace. Women who are 20-30 kg overweight can lose at least 10 kg in two weeks.
Despite the impressive results, this diet should not always be followed: it is low in calories and poor in nutrients, which means it can be harmful to women's health. Skin, nails, teeth will deteriorate, the reproductive system and digestive tract will be affected. You should not repeat the Japanese weight loss regimen too often: every six months will achieve optimal results.
Review of the diet
Among the many diets, the Japanese diet stands out, reviews of them are often recorded. It is believed that the "Japanese" not only effectively lose weight, but also contribute to the creation of good eating habits, and also improve metabolism.
- First comment, female, 31 years old. "Suffice it to say, I wanted to cleanse my body before the upcoming vacation, and at the same time get a little bit of a refit. I was surprised at the effect but immediately annoyed by the way I 'planted' my body. . Be wary Ladies, before such a strict diet. "
- Second review, female, 20 years old. "But I risked sitting on this diet for over 14 days. I did it in vain. My metabolism was messed up and now I don't know what to do with it. ".
- Third reviewer, female, 38 years old. "I decided to lose weight after giving birth, I'm very satisfied, of course I'm not back like before, but I have gained a lot of weight. I recommend it to anyone who wants to lose more centimeters. And test my strength. their will. Know, if you want something, you can fly into space.
- Fourth assessment, female, 28 years old. "Don't mock the body. Which is probably good for the Japanese, although I really doubt that the Japanese drink black coffee in the morning as unacceptable to others. Of course, I survived. past 14 days, but what price did I pay" ! Problems with stools, depressed mood, irritability, headaches and all this just for the sake of losing 5 kg? I expected more, at least 8. The creators of this diet claim that during the diet the metabolism is completely normal, which allows you to maintain the results. long after a long time, follow a balanced diet in the future. "
- Fifth assessment, male, 40 years old. "And I asked my wife to lose weight. At first she resisted, didn't want to. I "weakly" took her away, then things happened. It was difficult at first, but the results shocked us. amazing she is 5 years younger she lost 5 years weight and starting to feel amazing Interest now overtakes me I decided to try it myself Beer belly and hips like never beforeappear. "
- Sixth reviewer, female, 36 years old. "I have sat on a "Japanese woman" more than once, I really like this diet, because I have lost at least 5 kg, I don't need more. The first days are difficult ifno salt so you need to try your best not to give up everything and not to start eating again. I am a purposeful person so I endured. The result was very satisfying, exceptkg, mass goes away, I forget what swelling is. "
Be that as it may, in any diet for weight loss, what is important is not its name, but its effectiveness in losing weight, and in this sense, the reviews of those who have already lostThis dietary balance, as well as nutritionists' comments on it, most often agree in its positive reviews.
Conclusion
You need to know that every diet is a big stress for 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 the person you love. "Japan" is a very strict weight loss system. It gives results in a short time, but the protein-fat-carbohydrate-vitamin combination is completely unbalanced.
If you are still in doubt about whether or not to go on a diet, try consulting a nutritionist. Happy weight loss and good luck!