The Japanese diet has gained great popularity among people looking to lose weight. Above all, they are attracted by the short duration (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 the inhabitants of this country, but it is not. Most likely, the diet was given this name due to the need for strict adherence to the diet and high efficiency. The Japanese are very helpful and responsible people, they approach any business with all the attention and precisely follow the established rules, which is why they obtain a high result.
Another version of the appearance of the name is the place where the diet was coined. It is believed to have been developed at the Japanese Yaeks Clinic. The nutritionist Naomi Moriyama, who developed the slimming system, is fully confident in its effectiveness and the adaptability of the products to the usual diet of Europeans, whose tastes differ significantly from the Japanese.
The benefits of the Japanese diet
The Japanese diet will help to cleanse the body of toxins, as well as to get the metabolism in order in just 14 days.
A large amount of fruit will saturate the body with fiber and help improve the functioning of the intestines, and a sufficient amount of food will maintain a feeling of fullness and high performance.
Characteristics and principles
The diet, unlike many others, does not involve fractional nutrition. It is designed for three meals with no additional snacks. You cannot change the days of the diet in places and somehow try to "improve" the diet, otherwise it is no longer a Japanese diet and you will have to start over.
Every morning you should drink a glass of cold water, it will help you speed up your metabolism and get rid of the feeling of hunger. The rest of the time, it is also advisable to drink as much pure (not carbonated) or boiled mineral water as possible.
Shopping list
To maintain your diet successfully, you must buy the following foods:
- 1 packet of green tea of the type you want. Make sure there are no flavors in the composition.
- 1 package of good coffee beans (or ground).
- 2 cassettes (20 units) Chicken eggs.
- 1 kilogram. chicken fillet (breast).
- 1 kilogram. 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 kilogram. zucchini or eggplant.
- 2-3 kg. fresh carrots.
- 1 kilogram. any fruit other than banana and grape.
- 1 l. tomato juice.
- 1 l. kefir.
- 2 lemons
All supplies should be fresh and the best you can find.
What should not be in the diet
Avoid sugar and salt entirely during the Japanese diet. The same rule applies to all types of baked goods, confectionery, and alcoholic beverages.
Japanese diet menu per day
The Japanese diet is very similar in its diet to the well-known chemical diet, which is often used to treat obesity in diabetics. It also uses the effect of reducing the amount of carbohydrates while increasing the proportion of protein.
The diet menu is quite strict, changes to it are not allowed.
Day 1
- Breakfast: black coffee without added sugars, sweeteners or milk.
- Lunch: 2 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 gr. boiled beef.
Day 3
- Breakfast: black coffee with a slice of rye bread heated in a toaster (you can replace it with a tasteless and tasteless biscuit).
- Lunch: any amount of zucchini or eggplant fried in vegetable oil.
- Dinner: raw cabbage salad, seasoned with vegetable oil + 200 gr. boiled beef without salt.
Day 4
- Breakfast: fresh carrots of medium size, chopped on a grater or in any other convenient way + juice of a whole lemon.
- Lunch: a glass of tomato juice + 200 gr. boiled or fried fish.
- Dinner: salad of 200 gr. any fruit.
Day 5
- Breakfast: fresh carrots of medium size, chopped on a grater or in any other convenient way + juice of a whole lemon.
- Lunch: a glass of tomato juice + 200 gr. boiled fish.
- Dinner: 200 gr. any fresh fruit.
Day 6
- Breakfast: black coffee without additives.
- Lunch: 500 gr. boiled chicken breast without salt + fresh carrot and cabbage salad, seasoned with oil.
- Dinner: a fresh whole carrot + 2 hard-boiled eggs.
Day 7
- Breakfast: a glass of green tea.
- Lunch: 200 gr. boiled beef without salt.
- Dinner: 200 gr. any 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 + raw carrot salad with cabbage, seasoned with vegetable oil.
- Dinner: 2 hard-boiled eggs + fresh carrot salad garnished with vegetable oil.
Day 9
- Breakfast: fresh carrots seasoned with lemon juice.
- Lunch: 200 gr. Boiled or fried fish with a glass of tomato juice.
- Dinner: 200 gr. any fresh fruit.
Day 10
- Breakfast: black coffee without sugar.
- Lunch: 3 medium carrots dressed with vegetable oil + hard boiled egg + 50 gr. cheese.
- Dinner: 200 gr. any fresh fruit.
Day 11
- Breakfast: black coffee without additives with a slice of rye bread.
- Lunch: any amount of fried aubergine or zucchini with vegetable oil.
- Dinner: 200 gr. boiled beef without salt, fresh coleslaw, seasoned with vegetable oil and 2 hard-boiled eggs.
Day 12
- Breakfast: black coffee.
- Lunch: 200 gr. Boiled or fried fish with fresh cabbage salad, seasoned with vegetable oil.
- Dinner: a glass of kefir + 100 gr. boiled beef without salt.
Day 13
- Breakfast: black coffee without additives.
- Lunch: boiled cabbage, seasoned with vegetable oil + a glass of tomato juice + 2 hard-boiled eggs.
- Dinner: 200 gr. beef boiled or fried in vegetable oil.
Day 14
- Breakfast: black coffee without 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
In order not to break your diet at the most inopportune moment, try to follow the recommendations:
- schedule it for the month when there are no major holidays and trips;
- Always remember the motivation that made you lose weight;
- find yourself a hobby;
- argue with a loved one that you will not break up;
- Just believe in your own strength!
How to get in and out of the Japanese diet
Any diet is a great stress on the body, so you need to prepare in advance.
At least a week before the designated day, start limiting yourself in sugar intake and also gradually reduce your food portions. Also try to reduce (or even exclude) from the diet all the dishes that can be categorized as "fast food", "sweet" or "starchy". For example, if you ate 5 cakes a day, then you should eliminate one from your diet every day of the week. Then for the first day of the diet, the body will live peacefully for 2 days without cakes.
Many people find it helpful to surround themselves with various Japanese accessories (chopsticks, tea ceremonies, figurines, etc. ). They will help you tune in psychologically in the right way.
When the diet comes to an end, in no case should you immediately rush and overeat your favorite dishes. Begin gradually introducing familiar foods into your diet, starting with small portions. Then the effect of losing weight may last a couple of years, because it is not recommended to repeat the diet earlier. The best solution would be to introduce yourself to proper nutrition, this habit will allow you to always be in shape.
Contraindications
There are no ideal diets, so even this system cannot suit everyone. First of all, in the process of nutritional restrictions, the body is forced to go through serious psychological tests. This is especially true for people who live in big cities, where all kinds of cafes and fast foods can be found at every turn. In addition, during the diet, there is a serious restriction of access to nutrients, and this is an additional stress on the body.
If a person has problems with the functioning of the cardiovascular system, kidneys or liver, has chronic gastritis or an ulcer, in no case should he follow a Japanese diet. Otherwise, all ailments can be drastically aggravated: a large amount of fluid will affect the kidneys, and green tea and coffee act sharply on the heart due to the high caffeine content.
Additionally, restricting salt can have serious consequences. Any doctor will confirm that a small amount of salt is simply necessary for the normal functioning of the body, and a strong rejection leads to the withdrawal of fluid and thickening of the blood in the vessels. Therefore, many experts still recommend adding salt to food, despite strict dietary recommendations.
The Japanese diet has a lot of advantages, it is easily tolerated, but it may be contraindicated in people with certain diseases. Gwyneth Paltrow and many other famous personalities did indeed lose weight with it.