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 residents of our country are its availability and relative longevity. No complicated and expensive ingredients, just two weeks of restrictions - and now you're showing up in jeans that have never been buttoned before. But in order to be 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 not practice this diet more than 2 times a year. The average result from the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, nursing mothers, those with gastritis and ulcers, as well as people with liver disease, kidney disease and cardiac disorders. Before you start a diet, you should consult your doctor.
Original or conjecture?
There will be no exotics - all foods allowed on the Japanese diet have been known to us for a long time. This is a definite plus, because the risk of allergies is minimized, and the ingredients needed for cooking can be bought in any supermarket.
It is not exactly known 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, after which gives the expected encouraging result (much in the Japanese way: follow therules, try your best and you will be rewarded).
The Japanese diet is very popular all over the world; it is distinguished by moderation in the composition and caloric content of approved foods, which makes it similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that her companion's youth and longevity allow them to keep a relatively small amount of carbohydrates in the daily menu and in small portion sizes.
Moriyama estimates that Japanese people eat 25% fewer calories on average than people in any other country. In Japan, for example, it is not customary to eat potato chips, chocolate, or confectionery, and the Japanese only learned about butter at the beginning of the twentieth century from the Europeans and are still suspicious of it. That is, choosing healthy foods in moderation is a national feature of Japanese culture. And the Japanese diet for 14 days fully fulfills this requirement, despite the formal differences with the usual diet of ordinary residents of the Pacific states.
"Samurai" rules 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 some of the vegetables are allowed, salted in olive oil, which can be used for cooking and salad dressings, as well as meat and fish.
Fiber is found in abundance in vegetables and fruits, and its amount is not controlled even on several days of the diet, so the stomach is more likely to do its job well. Coffee and green tea not only help you perk up, but also have healthy antioxidants (therefore, it is important to choose high quality tea and coffee, always natural, without flavorings or additives).
However, such a diet cannot be called balanced, and it is dangerous for health to follow it for more than two weeks. But even during these 14 days, your body may react badly to a reduction in the amount of carbohydrates in the menu: in this case, you will feel body pains, weakness, and headaches. Then you must gradually abandon the strict menu and consult a doctor.
The drinking regime is of particular importance to the Japanese diet. Drink plenty of clean water, still at room temperature, not only to help your stomach feel full, but also to ensure that animal protein waste products are eliminated.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot waste the days and replace some products with others, even similar ones, at will. The only exception may be morning coffee - a cup of green tea without sugar can be substituted. It is advisable to avoid salt for the entire duration of the diet, but if this prohibition is essential for your taste buds, then add minimal salt to your food.
A small number of meals a day (only three instead of a healthier 5-6) and a lack of snacks can also be difficult on the Japanese diet, so be prepared for this. Have 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 tolerate the lack of breakfast better.
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 you start the diet by giving up sweets and fast food and reducing your usual portion size.
shopping list for the Japanese diet for 14 days
- Coffee beans or ground - 1 package
- Green tea of your favorite variety (no 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
- 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 hardy
The composition of the Japanese diet is often compared to the "chemical diet, " an eating plan created 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 intake while increasing the amount of protein. As a result, the chemistry of the body's metabolic processes is reorganized, accumulated fat is burned quickly, and the formation of strengthened muscles with new ones is prevented.
On the Japanese diet, no changes in schedule or diet are allowed. If you want to get results, you must follow the diet schedule strictly.
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.
The second 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 boiled beef without salt, 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.
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.
Sixth day
Breakfast: coffee without sugar.
Lunch: boiled chicken without salt (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 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: small fresh 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.
The tenth day
Breakfast: coffee without sugar.
Lunch: 50 g 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 boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g of boiled unsalted beef and a glass of kefir.
The thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice.
Dinner: 200 g of fish boiled or fried 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 there is also an opinion among experts that diets with 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 itself will lead to breakdowns and can even cause depression. The fact is that a person begins to scold himself for weakness, but in fact his diet was unbalanced.
—Here they use diets with very low calories and fasting, which one is not ready for. Therefore, extreme methods are effective only at the initial stage, but then there will be a break - and the weight will return with interest, says the expert.
The nutritionist also clarifies that 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 comes from the word "evil". Saying this, we are not settling for positive weight loss, " concludes the nutritionist. Irina encourages us to think that we make ourselves healthier by limiting ourselves without fanaticism. Especially for the editors, she named 10a common habit that prevents you from losing weight.