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 the country's population are relative availability and duration. The absence of complex and expensive ingredients, only two-week restrictions - and now you are showing off in jeans that have never been buttoned before. But in order to become a beautiful geisha, you must follow the menu exactly.
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, lactating mothers, those with gastritis and ulcers, as well as people with liver disease, kidney disease and heart disease. Before starting a diet, you should consult your doctor.
Original or speculative?
There will be nothing exotic - all the foods allowed in the Japanese diet have long been familiar to us. This is a definite plus, because the risk of allergies is minimal and you can buy the necessary ingredients for cooking 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, which subsequently gives an expected encouraging 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 is characterized by moderation in the composition and caloric content of permitted foods, which also makes it similar to the traditional diet of the Far East. 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 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. In Japan, for example, it is not customary to eat potato chips, chocolate or sweet bread, and the Japanese only learned about butter at the beginning of the twentieth century from Europeans and are still suspicious of it. That is, choosing healthy food 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 country.
"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 in crackers and some of the allowed vegetables, fat is in olive oil, which can be used in cooking and salad dressing, as well as in meat and fish.
Fiber is found in abundance in vegetables and fruits, its amount is not even controlled on some days of the diet, so the stomach will most likely do well. Coffee and green tea not only help to refresh you, but also contain healthy antioxidants (that's why 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 to health. But even during these 14 days, the body can react badly to reducing the amount of carbohydrates in the menu: in this case, you will feel pain in the body, weakness and headache. Then you need to leave the strict menu gradually and consult a doctor.
The drinking regime of the Japanese diet is particularly important. Drink plenty of clean, still water at room temperature to not only help your stomach feel full, but also to ensure that waste products from animal proteins are removed.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot confuse the days and replace some products with others, even similar ones, at will. The only exception might be morning coffee - it can be replaced with a cup of green tea without sugar. It is advisable to avoid salt during the diet, but if this prohibition is important for the taste buds, add minimal salt to your food.
Few meals a day (only three instead of a healthier 5-6) and lack of snacks can also be difficult on the Japanese diet, so be prepared for this. Eat 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 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 on 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 usual portion size.
Shopping list for Japanese diet for 14 days
- Coffee beans or ground - 1 package
- Green tea of your favorite type (without additives or flavorings) - 1 packet
- 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
- Cabbage - 2 medium forks
- Fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg in total
- Fruits (except bananas and grapes) - total 1 kg
- Tomato juice - 1 l
- Kefir - 1 l
- Lemons - 2 pcs.
A menu for the tough
The composition of the Japanese diet is often compared to the "chemical diet", an eating plan invented by the American doctor Osama Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet uses the effect of a sharp reduction in carbohydrate nutrition but an increase in protein. As a result, chemistrythe body's metabolic processes are rearranged, accumulated fat is burned quickly and new formation prevents the formation of strong muscles.
On the Japanese diet, no changes in schedule or diet are allowed. If you want to be successful, you must follow the diet plan exactly.
The 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 of boiled or fried fish.
Another day
Breakfast: a piece of rye 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.
The third day
Breakfast: a piece 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 of unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
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.
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.
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.
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.
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.
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: coffee without sugar 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: coffee without sugar 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 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 of 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 of boiled beef, a glass of kefir.
It is believed that such a diet is one of the most long-lasting, and the results obtained with it can last up to three years. But of course, the dream will be unfinished if you start eating too much 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 with a name usually do not work or are even harmful. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and a radical low-calorie diet itself leads to breakdowns and can even cause depression. The fact is that a person begins to shame himself for weakness, but in reality his diet was simply unbalanced.
—Here they use a diet with very low calories and fasting, which you are not ready for. Therefore, extreme methods are effective only at the initial stage, but then there will be a failure and the weight will return with interest, " says the expert.
The nutritionist also explains that for most people, long breaks between main meals, for example skipping breakfast, will lead to overeating at dinner.
- Don't try to lose weight - you should completely forget this sentence, because trying comes from the word "torture" and losing weight comes from the word "bad". By saying this, we are not subjecting ourselves to positive weight loss, "the nutritionist concludes. Irina advises us to think that by limiting ourselves without fanaticism, we first of all make ourselves healthier. Especially for the editors, she named 10 popularhabits that prevent you from losing weight.