Japanese diet. Is it really that good and what is it contraindicated for? - We are preparing for summer before it is too late
The main advantages of the Japanese diet for the population of our country are its relative availability and duration. No complicated and expensive ingredients, only two-week restrictions - and now you can show 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 practice this diet no more than 2 times a year. The average result of 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 diseases, kidney diseases and heart problems. You should consult your doctor before starting a diet.
Original or speculation?
There will be no exotics - all the foods allowed in the Japanese diet have been known to us for a long time. This is an undoubted plus, because the risk of allergies is reduced to a minimum, and the necessary ingredients for cooking can be purchased 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, the adherence to which gives the expected inspiring result (in a very Japanese way: follow the rules, try your best and you will be rewarded).
The Japanese diet is popular all over the world, it stands out for moderation in the composition of allowed foods and calorie content, which also makes it similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is convinced that her compatriots' youth and longevity allow them to maintain a relatively small amount of carbohydrates in their daily menu and small portion sizes.
Moriyama estimates that the Japanese consume an average of 25% fewer calories than people in any other country. For example, in Japan it is not customary to eat potato chips, chocolate or pastries, and the Japanese only learned about butter in the early twentieth century from Europeans and are still suspicious of it. That is, choosing healthy food in moderation is a national feature of Japanese culture. And the Japanese diet for 14 days fully meets this requirement, despite the formal differences with the usual diet of residents of the Pacific state.
"Samurai" rules of the Japanese diet
The main satiety in the diet is protein, which is obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are in crackers and some allowed vegetables, fat is in olive oil, which can be used for cooking and salad dressing, and in meat and fish.
Fiber is found a lot in vegetables and fruits, the amount of which is not even regulated on some days of the diet, so the stomach will most likely do its job well. Coffee and green tea not only help you perk up, 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 react badly to reducing the amount of carbohydrates in the menu: in this case, you will feel body pain, weakness and headaches. Then you should gradually abandon the strict menu and consult a doctor.
The drinking regime after the Japanese diet is especially important. Drink plenty of clean, still water at room temperature to not only help your stomach feel full, but also to ensure that animal protein waste is flushed out.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot mix up the days and at will replace some products with others, even similar ones. The only exception can be morning coffee - it can be replaced with a cup of green tea without sugar. It is preferable to avoid using salt throughout the diet, but if this prohibition is critical for your taste buds, add minimal salt to the food.
The small number of meals a day (only three instead of the more healthy 5-6) and the lack of snacks can also make the Japanese diet difficult, so be prepared for that. Eat dinner at least a couple of hours before going to bed and start the morning with a glass of water on an empty stomach - this has a beneficial effect on the metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is strict, it is extremely undesirable to introduce it in a hurry. If you decide to lose weight following 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 size of the usual portions.
Japanese diet shopping list for 14 days
- Coffee beans or ground - 1 package
- Green tea of your favorite variety (without additives or flavorings) - 1 package
- 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-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 l
- Kefir - 1 l
- Lemons - 2 pcs.
Menu for the most resistant
The composition of the Japanese diet is often compared to the "chemical diet", an eating plan invented by American doctor Osama Hamdy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet uses a sharp reduction in carbohydrate intake while increasing protein intake. As a result, the chemistry of the body's metabolic processes is rearranged, the accumulated fat is quickly burned, and the strengthened muscles prevent the formation of new ones.
The Japanese diet does not allow for any changes in schedule or diet. If you want to get results, you must strictly follow the diet schedule.
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 wholemeal 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.
Third day
Breakfast: a piece of wholemeal 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.
The fourth day
Breakfast: a small fresh carrot with the juice of one 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 one lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
The 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.
The seventh day
Breakfast: green tea.
Lunch: 200 g unsalted boiled beef.
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: fresh small 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 wholemeal 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 wholemeal bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g 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 g 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 most durable and the results obtained with it can last up to three years. But, of course, the dream will remain unattainable if you start overeating after the end of the restrictions.
Fast does not mean high quality
It should be noted that among experts there is also an opinion that diets that have a name usually do not help or are even harmful. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and a sharp hypocalorie itself leads to collapse and can even cause depression. The fact is that a person begins to scold himself for weakness, but in reality his diet was simply unbalanced.
— Here they use extremely low-calorie diets and fasting, which a person is not ready for. Therefore, extreme methods are effective only at the initial stage, but then a collapse will occur - 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 - from the word "bad". Having said that, we do not set ourselves up for positive weight loss, "concludes the nutritionist. Irina advises to think that by limiting ourselves without fanaticism, we first of all make ourselves healthier. Especially for the editors, she named 10 popular habits that do not allow us to lose weight.