Japanese diet. Is it really that good and for whom is it contraindicated? - Let's get ready for summer before it's too late
The main advantages of the Japanese diet for residents of our country are its relative availability and duration. The absence of complex and expensive ingredients, only two weeks of restrictions, and now he looks 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 practice this diet no more than 2 times a year. The average result of the Japanese diet is 5 to 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, kidney and heart diseases. Before starting a diet, you should consult your doctor.
Original or speculation?
There will be no exotic products: all foods allowed in the Japanese diet have been familiar to us for a long time. This is a clear advantage, because the risk of allergies is minimized and the ingredients necessary 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 clinic in Tokyo, according to others, the name was inspired by the simplicity and clarity of the diet plan, following which gives the expected inspiring result (very Japanese style: follow the rules, do your best you can and you will be rewarded).
The Japanese diet is popular all over the world, it is distinguished by moderation in the composition and calorie content of permitted foods, which also makes it similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow them to maintain a relatively small amount of carbohydrates in the daily menu and small portions.
Moriyama estimates that Japanese people consume on average 25% fewer calories than those in any other country. In Japan, for example, it is not customary to eat chips, chocolate or pastries, and the Japanese learned about butter only at the beginning of the 20th century thanks to the Europeans and are still wary of it. That is, choosing healthy foods in moderation is a national characteristic of Japanese culture. And the Japanese diet for 14 days fully meets this requirement, despite the formal differences from 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, obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and in some of the permitted vegetables, fats, in olive oil, which can be used for cooking and dressing salads, 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 most likely do its job well. Coffee and green tea not only help restore your mood, but also contain healthy antioxidants (which is why it is important to choose high-quality tea and coffee, always natural, without flavorings or additives).
However, this 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 should gradually abandon the strict menu and consult a doctor.
The drinking regimen in 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 products are removed.
The main condition for the success of the Japanese diet is strict compliance with its plan. You cannot confuse the days and replace some products with others, even similar ones, at will. The only exception may be morning coffee: it can be replaced with a cup of unsweetened green tea. It is advisable to avoid salt throughout your diet, but if this prohibition is essential for your taste buds, add a minimal amount of salt to your food.
A small number of meals a day (only three instead of the healthier 5 or 6) and lack of snacks can also be difficult on the Japanese diet, so be prepared for this. 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 is good for your metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is strict, it is extremely undesirable to enter it in a hurry. 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, giving up sweets and fast food and reducing the size of the usual portions.
Shopping list for the Japanese diet for 14 days
- Coffee beans or ground - 1 package
- Green tea of your favorite variety (no additives or flavors) - 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 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 pieces
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 Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet takes advantage of 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 reorganized, accumulated fat is quickly burned, and strengthened muscles prevent new ones from forming.
In the Japanese diet, changes in schedule or diet are not allowed. If you want to get results, you must strictly follow the diet program.
First day
Breakfast: coffee without sugar and milk.
Lunch: 2 hard-boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish.
Second day
Breakfast: a piece of rye bread and unsweetened coffee.
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.
The third day
Breakfast: a piece of rye bread toasted in a toaster, or unleavened crackers without additives, coffee without sugar.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of beef cooked without salt, raw cabbage in vegetable oil and 2 boiled eggs.
Fourth day
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g 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 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: fresh baby carrots and 2 boiled eggs.
Seventh day
Breakfast: green tea.
Lunch: 200 g of 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 of boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: fresh small carrots with vegetable oil and 2 hard-boiled eggs.
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.
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.
eleventh day
Breakfast: unsweetened coffee and a slice of rye 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.
twelfth day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: 200 g of 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, cabbage cooked in vegetable oil and a glass of tomato juice.
Dinner: 200 g of fish boiled or fried in vegetable oil.
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 this diet is one of the longest lasting and the results obtained from it can last up to three years. But, of course, sleep will remain unattainable if, after the restrictions end, you start overeating.
Fast does not mean high quality
It should be noted that among experts there is also an opinion that diets that have a name often do not work or are even harmful. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and drastic hypocaloric nutrition in itself leads to nervous breakdowns and can even cause depression. The fact is that a person begins to scold himself for his weakness, but in reality his diet was simply unbalanced.
—Here, very low-calorie diets and fasting are used, for which the person is not prepared. Therefore, extreme methods are effective only at the initial stage, but then a breakdown 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 cause overeating at dinner.
- Don't 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". With this we are not preparing ourselves for positive weight loss, " concludes the nutritionist. Irina advises us to think that by limiting ourselves without fanaticism, we become above all healthier. Especially for the editors, she named 10 popular habits that prevent weight loss.