The Japanese 14 -day diet is considered one of the healthiest in the world, and for this reason, the average life expectancy of Japanese people is much higher than around the world. But why is it like this? After all, "Japan" promises maximum yield in a short time - 8 kilograms in two weeks, and, most importantly, provides a guaranteed result that lasts a long time.
Sometimes the authorship is attributed to a nutritionist from the Mayo Clinic. This strong and respected medical institution really does exist. But this is not a Japanese clinic, but an American clinic. More specifically, a network of clinics and research centers headquartered in San Francisco. Doctors from Mayo offer several patented methods for weight loss.
Japanese diet for 14 days: a brief about the main
| Period | 14 days |
|---|---|
| price | low |
| The results of the Japanese diet | Push 5-8 kg |
| Oddity | Low in calories and strict, requires an early psychological attitude |
| Recommended Frequency | No more than 2 times a year |
| Additional effects | Long -term preservation of the result (subject to proper exit from the diet) |
At the end of the diet, it is important to follow some recommendations to maintain the results for a long time. The main principles of this weight loss method are as follows:
- rejection of spices, salt, dominance of protein foods in the menu;
- the use of nutritional dishes exclusively;
- maintain a balanced diet in the future.
The Japanese diet is not suitable for pregnant women, lactating women, with gastritis and ulcers, as well as for people with liver and kidney disease, and heart disorders. Before starting a diet, you should consult your doctor!
Contraindications
The Japanese weight loss system is considered rigid and has several contraindications:
- with hypertension, heart disease, blood vessels;
- diabetes;
- thyroid gland disorders;
- during pregnancy and lactation;
- gastrointestinal tract diseases of any complication, kidney disease;
- when playing sports;
- physical and mental hard work.
When there is a question of immediately getting rid of kilograms gained during the festival, it is recommended to give priority to the day of fasting - this practice will not endanger health, unload digestion, and get rid of water accumulated during the festival.
Japanese diet for 14 days: the basics of proper nutrition
The Japanese are known to have one of the highest life expectancies in the world and have very few cases of obesity, which exacerbates health problems. Japanese women live an average of 87 years and men 80 years. The longevity of the Japanese is mainly due to their healthy diet, which consists mostly of fish, vegetables and plants. One of the defining qualities is that Japanese cuisine emphasizes more on quality than quantity.
The purpose of the 14-day Japanese diet is to restore the affected metabolism, thanks to the careful selection of low-calorie foods on the menu. The emphasis is on a small portion of fresh seasonal produce. Those on a diet are advised to prioritize quality over quantity and eat slowly to appreciate the taste of food and achieve a sense of satisfaction by reducing food intake.
The main factor in the Japanese way of eating is eating up to 80%. In addition, great attention is given to the presentation and making the food look beautiful and eye -catching.
Dairy products and bread are not included in the diet, and when beef and chicken are included in the diet, they are seen more as a side dish than as a main course. Fresh fruit is the dessert of choice, however if you have a high-calorie dessert, it should be eaten in very small amounts.
In Japan, breakfast is considered the most important meal of the day and often the longest. Naomi Moriyama, in her book, introduces those on a diet to the concept of a Japanese energy breakfast, which consists of miso soup, rice, eggs or fish, vegetables, fruits, and green tea.
Since "Japan" is an unbalanced weight loss system, it is important to take vitamin complexes. In addition, for effective weight loss, you need to drink a lot, and drink clean water, and not juices and other beverages. One and a half to two liters of water a day helps remove toxins and decomposition products from the body.
The duration of the diet is 13 or 14 days. Some secrets learned from books that are no longer secrets:
- Fish, rice, vegetables, fruits and soy are the staple foods 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 not only affect the skin / hair / nails, but also the body as a whole.
- The Japanese only eat from small meals. The Japanese only eat small portions. They can eat a hamburger, but it will be a Japanese -sized hamburger. "In Japan, food is served in plates, cups and bowls that, compared to their American counterparts, are suitable for boys with thumbs. " This is thought to increase the appeal of food and reduce portion sizes. The Japanese diet will allow you to return your body shape to normal, as well as improve your health in a variety of ways.
- Japanese food is always "light". That is, instead of frying vegetables, the Japanese cook them on steam or grill. And the Japanese don’t use seasoning at all, they eat "naked" food and taste its natural taste.
- The Japanese replace bread with rice. Desserts are rarely eaten and in small quantities. And they are always on the move.
The main idea of this book is that Japanese people have a reasonable attitude towards food. Food is not a cult for them, they don’t try to eat more and get fatter (like Americans), instead they eat for a living. Talk about Americans. The book shows Americans as a "bad example". Japan and America are always compared. Of course Japan won.
staple of the Japanese diet
Nutritionists note several advantages - "Japanese" is low in carbohydrates and low in calories, in addition, all foods should be eaten without salt, which causes hunger. The motto of the Japanese diet is simple.
Given our penchant for quick and easy fast food, it’s no surprise that "Japanese" based on healthy eating, and not just taste, will bring about a significant improvement in life expectancy. Japanese people as a nation (excluding sumo wrestlers! ) Usually eat what they like, not what is advertised on TV, because weight loss, which consists of unhealthy foods, clearly leads to death.
The essence of the Japanese diet is to give up salt and sugar, reducing the amount of carbohydrates and fats. It is important to follow the rules of diet and menu, which are easily available on the internet. The only thing that can be changed is to alternate black coffee with green tea without sugar and add a little salt to the food every two days so that it does not break. Of course, you have to forget about fast food, sweets, alcohol and unhealthy foods for this time.
In addition to the classic version of the Japanese diet, there is also an option in the menu that is recommended to drink green tea instead of coffee.
So what are the Japanese diet foods included in the diet for each day?
- Fish for health. When you think of Japanese food, you might think of sushi, which nowadays usually means raw fish and rice. Thus the Japanese diet is closely related to the intake of fish in large quantities. Fish is a great source of omega-3 fatty acids, known for their health benefits for the heart as well as the brain.
- Less red meat. With so many fish, the Japanese are clearly full enough to eat red meat! Red meat contains saturated fats, which if taken in excess, can clog arteries and can also lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring and avoid red meat and the possibility of heart attack.
- Soy products. Like fish, soy foods like tofu are also a great alternative source of protein than red meat or 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 large quantities, so much so that it is served with almost every meal throughout the day, including breakfast. As a low -fat carb, rice satiates you, so there is less room for foods that promote obesity and clog arteries. (Japanese people can improve their health by replacing brown rice with white rice. )
- Mee asli. Japanese buckwheat noodles are also a national staple food and are made from wheat and buckwheat flour, which help in the digestive process. Buckwheat noodles do not contain white flour and are considered 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 vegetables in large amounts, and it is not uncommon to have a vegetable soup or salad for breakfast! The "Japanese" people have an advantage over the Western diet because of the high consumption of cross-vegetables such as cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, cabbage and watercress. It is rich in vitamin C and fiber and has strong anti-cancer properties. Cooking methods for vegetables include steaming or light frying, which helps maintain the maximum amount of nutrients.
- Healthy tea. Japanese green tea has many health benefits. Green tea is believed to help control blood pressure, lower blood sugar, boost the immune system, lower cholesterol, slow down the aging process, and even research has shown that green tea can be effective in preventing cancer. It’s almost as much an elixir of life as it gets!
- Healthy desserts. The Japanese do love some Western desserts like ice cream or cake, but they are more likely to serve seasonal fruits on a plate than sticky candy puddings. While there are Western style desserts on the menu, the portion sizes will be smaller.
- A small portion of food. The portion of food in Japan is smaller, which in turn reduces the burden on the digestive system. Tourists in Japan will find that when they eat in a cafe or restaurant, the food will be about half of their usual.
- Your "Japanese". This weight loss system has undeniable health benefits that will make you live longer, look thinner (and possibly younger), and be healthier overall. Adding lots of fish, rice (preferably brown rice), and vegetables into your diet, as well as reducing red meat and processed foods, can drastically change your diet and health. Now go and drink green tea!
The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular disease. Before starting weight loss, you should consult a specialist doctor. Maybe he would recommend replacing coffee with black or green tea. Sports, especially powerful ones, should be delayed on the diet (daily calorie intake is less than normal, and the body will not "pull" a lot of physical activity).
14 Day Japanese Diet Shopping List
- Fruits (except bananas and grapes) - 1 kg in all.
- Kefir - 1 l (buy fresh, do not save for future use! ).
- Coffee beans or ground first class - 1 pack.
- Sea fish fillet - 2 kg.
- Fresh carrots - 2–3 kg.
- Lean beef, pulp - 1 kg.
- Your favorite variety green tea (without additives and seasonings) - 1 pack.
- Zucchini, eggplant - 1 kg as a whole.
- Fresh chicken eggs - 2 dozen.
- Chicken fillet - 1 kg.
- White cabbage - 2 medium -sized forks.
- Tomato juice - 1 l.
- Extra virgin olive oil - 500 ml.
- Selected lemons - 2 pcs.
Japanese diet for 14 days: full menu table
Nutritionists advise not to adhere to the Japanese diet for more than 14 days. You can repeat it every few years.
| day | Breakfast | dinner | dinner |
|---|---|---|---|
| Day 1 | Coffee without the addition of milk and sugar or a cup of tea | Two eggs garnished with boiled cabbage, fresh tomatoes, or a glass of tomato juice | 200 g of any lean boiled fish |
| Day 2 | Coffee without the addition of milk and sugar or a cup of tea | 200 grams of lean fish, boiled vegetable garnish | Two eggs, boiled cabbage or a fresh vegetable salad |
| Day 3 | Coffee or tea without added sugar, milk, small rye bread croutons | 200 g of boiled lean fish with fresh or boiled vegetables | 100 grams of boiled beef, a glass of low -fat kefir |
| Day 4 | Coffee or tea without added sugar, milk, small rye bread croutons | Zucchini or eggplant cooked in vegetable oil | 200 grams of boiled beef with a side dish of fresh cabbage with a little butter, two boiled eggs |
| Day 5 | Carrot salad with lemon juice | 200 grams of boiled fish with fresh tomato salad or a glass of tomato juice | 200 grams of any fruit, except bananas, grapes |
| Day 6 | Tea or coffee without sugar and milk | 200 grams of boiled beef | Two boiled eggs garnished with fresh carrots |
| 7th day | 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 boiled eggs, 50 grams of low-fat cheese, a salad of any vegetables | 200 grams of beef, a glass of low -fat kefir |
| Day 9 | Tea or coffee without added milk or sugar | 200 grams of chicken fillets, carrots and cabbage salad | Two eggs, salad of any vegetable with a little oil |
| 10th day | Coffee or tea without added sugar, milk, small rye bread croutons | 200 g of boiled lean fish with fresh or boiled vegetables | 200 g of any lean boiled fish |
| 11th day | Coffee or tea without added sugar, milk, small rye bread croutons | Zucchini or eggplant cooked in vegetable oil | Two eggs, boiled cabbage or a fresh vegetable salad |
| Day 12 | 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 day | Tea or coffee without added milk or sugar | 200 grams of chicken fillet, a glass of tomato juice, vegetable salad | Two eggs, salad of any vegetable with a little oil |
| Day 14 | Tea or coffee without added milk or sugar | Two eggs garnished with boiled cabbage, fresh tomatoes, or a glass of tomato juice | 200 grams of any fruit, except bananas, grapes |
The number of foods in the diet is limited to breakfast, lunch and dinner, with no snacks in between.
- you cannot rearrange breakfast and dinner, or days in the diet;
- eat only products from the menu for 14 days (nothing will help without persistence);
- 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 replace zucchini, pumpkin, beets (instead of frying, this product is also baked in foil with herbs and olive oil).
General principles for getting out of the Japanese diet
If you have persevered firmly throughout the 14 days of the Japanese diet, you should not take the foods allowed now, you should leave them gradually.
- You need to return to your normal diet gradually, gradually expanding the diet. You can add 1-2 new products to the menu per day, maintaining the menu. You should start with vegetables, fruits, complex carbohydrates. A full return to a normal diet should occur no earlier than 7-14 days after the end of the diet.
- Nutrition must be rational. Why suffer and maintain a strict diet, if the day after that you start eating too much on simple carbohydrates and fats? The diet should be balanced, including plenty of protein, vitamins, fiber.
Japanese diet -based products can be left as the basis of the diet and beyond. Low -fat meat and fish, vegetable salads, fresh fruit - all this only benefits the body and helps maintain a good figure. It is also worthwhile to maintain a healthy habit of drinking plenty of fluids and minimizing the consumption of salt and sugar. Then and at the end of the diet, the extra pounds won’t be terrible.
What results can be expected from the Japanese diet
Dieting requires a lot of extra weight. In the early days it melts (and it will come back, so with 1-2 kg you will be better off again, and this is normal). But the remaining 3-6 kg will melt without effect. Women who are overweight 20-30 kilograms can lose at least 10 kilograms in two weeks.
Despite the impressive results, it is not recommended to stick to this diet all the time: it is low in calories and low in nutrients, which means it can be detrimental to women’s health. Skin, nails, teeth will deteriorate, the reproductive system and gastrointestinal tract will suffer. You should not repeat the Japanese weight loss system too often: once every six months would be optimal.
Diet Reviews
Among the many diets, the Japanese diet stands out, reviews of which are often caught. It is believed that "Japanese" is not only effective in relieving excess weight, but also contributes to the acquisition of good eating habits, as well as improving metabolism.
- First review, female, 31 years. "I wanted to, so to speak, cleanse my body before the next holiday and at the same time, correct a bit of the figure. I was surprised at its effectiveness, but immediately disappointed with the way I" planted "my body. Beware, dear lady, beforeyou're on such a strict diet. "
- Second review, female, 20 years. "But I took the risk of going on this diet for more than 14 days. I did it in vain. My metabolism was disrupted and now I don't know what to do about it. "
- Third review, female, 38 years. "I decided to lose weight after the birth of a child. I am very satisfied. Of course, I did not return to my previous shape, but I am growing. I recommend it to everyone who wants to lose extra centimeters and test their will. Find out, ifyou want something, you can fly into space Among other things, in this diet, the stomach becomes beautifully tense. "
- Fourth revision, female, 28 years. "Don't mock the body. What might be good for the Japanese, although I strongly doubt that the Japanese drink black coffee in the morning, is unacceptable to others. Of course, I lasted 14 days, but what caused me to suffer lossesProblems with stool, disgusting mood, irritability, headaches, and all this for the sake of losing 5 pounds? I expect more, at least 8. The creators of the diet claim that during the diet there is a complete normalization of metabolism, which allows you to maintain resultswhich lasts after a long time, subject to a balanced diet in the future. "
- Fifth review, male, 40 years. "And I asked my wife to lose weight. At first she resisted, did not want to. I took it" weak ", then it happened. At first it was difficult, but the results impressed us. Years younger. She lost 5 pounds and started to feel great. The interest has now overwhelmed me. I decided to try it myself. The beer belly and hanging side has never happened before. "
- Sixth review, female, 36 years. "I have sat on the" Japanese woman "more than once, I really like the diet, because I lost at least 5 kilograms, I do not need more. In the early days it was very difficult without salt, so you have to try your bestto not give up on everything and not to start eating again, as before. I am a purposeful person, so I persevere. The result is very gratifying, except the kilograms, the amount goes, I forget what a swelling is. "
In any case, in any diet for weight loss, the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, the reviews of those who have lost weight on this diet, as well as nutritionists' comments about it, often agree in its positive assessment.
Conclusion
You need to know that every diet is a huge stress for the body. Do not force yourself to the point of exhaustion. Treat yourself with attention and understanding, which, if not you, will take care of your lover. "Japanese" is a very strict weight loss system. It gives results in a short time, but the protein-fat-carbohydrate-vitamin combination is indeed unbalanced.
If you are still unsure whether to diet or not, try to get the advice of a dietitian. Happy weight loss and good luck!