In recent years, the Japanese diet has become very popular, combining fast results and benefits for the body at the same time. Moreover, the main feature of this 2 week meal plan is that there is no so-called rollback, when everything returns to its original after 2-3 weeks.
Japanese food is becoming more popular thanks to the growing demand for Japanese cuisine in cafes and home restaurants. In almost any cooking today, you can buy rolls or whatever you need to prepare them for yourself. So what is the Japanese diet for weight loss?
The main features of the Japanese diet for 14 days
Let's take a quick look at the Japanese diet for weight loss and the principles on which it is based:
- The total duration is 14 days;
- Low carbohydrate, low carbohydrate, high protein foods. Discipline and perseverance are required;
- Total cost - not more than 2, 000 rubles for the whole cycle;
- The estimated yield is from 5 to 8 kg;
- Repeatability - no more than twice a year;
- Stability - high, and the right exit from the diet after two weeks, the result lasts for a long time and without back-rolling;
- Contraindications: pregnancy, during breastfeeding, with diseases of the gastrointestinal tract (ulcer, gastritis, gastroduodenitis, etc. ), with diseases of the kidneys and liver. Also not recommended in the presence of cardiac problems. Before you start dieting, it is best to consult
Japanese diet for weight loss - hyped trend or real effectiveness?
The previous Japanese diet was completely unconventional. In addition, the concept of the "diet" has shown significant reductions in food and calories, up to and including hunger. Even with the popularization of this unique eating plan, many still believe that the Japanese diet for 14 days will consist of sushi, green tea, and of course rice. However, you should only consider this diet by traditional Japanese cuisine, all of which will remind you for two weeks of sea fish, eggs and green tea - products that are present in many countries onall over the world. This is a great advantage for the diet, since the diet will contain familiar foods, without any exotics, which can lead to digestive disorders or even allergies.
It is not known exactly how the 14-day Japanese diet relates to the land of the Rising. According to some reports, it was developed in one of the Japanese clinics, according to others, this nutrition plan was attributed to the Japanese because of its strict control, menu and effectiveness. However, it is less important when this diet came to the fact that it is extremely effective and harmless, when properly handled and adhered to.
As with either, the Japanese menu means cutting back on calories in the diet. It is based on traditional Japanese cuisine, which is famous for the lack of fatty foods, an abundance of vegetables and fish. One of the famous public figures and nutritionists Naomi Moriyama believes that nutrition is the secret of Japanese women who maintain their beauty and slim figure into old age. The key, she says, is low carbs and small servings.
According to Naomi's calculations, Japanese people eat 25% fewer calories than any other country. For example, with an abundance of different snacks and even so - called fast food, chips, chocolate bars, fatty confectionery and even butter are not very popular in Japan. Even "street food" is low in calories and low in fat and carbohydrates. Thus, the Japanese diet menu is fully in line with the food culture, traditions and origins of the diet in the country.
The right diet is needed to burn fat! But think about what kind of result you want to get in the end? Are you sure that after getting rid of the fat layer, you will see a toned and strong body? To tone and tone your sexual volume, you need the right exercises! And to make it easier for you, we provide a pre-made training plan diagram!
Concept and main rules of the Japanese diet
The size of the CIS and Japan's share of residents is very different, so for many, a sharp move can be a real test. But do not worry, because this plan is designed for two weeks, after which it may return to the usual diet and favorite foods.
Protein will be the basis of a diet and a source of satiety. You can only get it from the following products:
- Fish;
- Eggs;
- Chicken breast;
- Dairy products;
- Lean beef.
Only crackers and some types of vegetables will go as carbohydrates. For fats - olive oil. Also, fish and other protein products will contain fats, this will avoid a deficiency. Japan’s 14-day diet menu and scheme with significant calorie restriction, especially carbohydrates, can be a real challenge. However, it is worth noting that the body becomes accustomed to such a diet quickly and the second week will not be so difficult.
It is important to note that the menu contains healthy fiber in sufficient quantities. It is found in vegetables, which can be consumed almost unrestricted (except for a few days). This eliminates any gastrointestinal problems and improves digestion. The diet also includes green tea and coffee. They will not only enable you to stay alert and avoid fatigue, but also provide the body with a large number of antioxidants. It is important that the tea is natural, free of dyes and flavors, and it is best to buy coffee in beans and grind it yourself.
Looking through the menu for 14 days of the Japanese diet, you can be sure that this nutrition plan contains all the beneficial substances, and the main changes were mainly affected by portion size and size. consumed food. Basically, most people go two weeks without any consequences, but if your body has responded too hard to cutting carbohydrates, you should postpone the diet for the future and see a doctor. The main symptoms for this are headache, severe weakness and fatigue.
Drinking regime is of great importance. You need to consume plenty of plain water at room temperature. First, it will help improve digestion and combat hunger in an easier way by simulating a full stomach. Secondly, it will allow you to remove protein processing products from the body. Another important point is to adhere strictly to the general plan. If you really decide to give it a try and check how to lose weight on the Japanese diet, then you should only eat those foods and what is provided for each day. A representative is not allowed. You also cannot change or reset the days.
The only exceptions are coffee and tea. In the morning, instead of coffee, you can have a cup of tea, depending on personal preference. No sugar, of course. Salt is also a negative factor in the diet, but if you can not cut it out completely, then limit yourself to the minimum.
One of the main difficulties, along with the low calorie content, is also considered to be a small number of meals per day. While other diets involve 5 or even 8 snacks per day, the Japanese diet only includes 3 meals. It is also worth remembering that you need to start the day with a glass of water, this will "start" the body and metabolic processes. Dinner should be eaten no earlier than 2-3 hours, so that the food has time to digest digestion.
This is a strict diet, therefore a smooth entry, excluding cut transitions in the diet is recommended. So the body will quickly adapt to new conditions and the diet will be more comfortable. The easiest ways to prepare are to stop eating fast food at least 3-5 days before starting the diet, as well as cut portions (eat no more than half the normal amount administered). While this scheme may seem overly strict, it is completely balanced and does not harm the body, but at the same time allows you to lose 5-8 kg in just 2 weeks.
Preparation period and grocery shopping
You will need:
- Coffee (ground or grain) - 1 pack;
- Natural green tea - 1 pack;
- Chicken eggs - 20 pieces;
- Lean beef (pulp) - 1 kg;
- Sea fish (fillet) - 2 kg;
- Chicken fillet - 1 kg;
- Virgin extra virgin olive oil - 0, 5 l;
- Carrots - 2–3 kg;
- white cabbage - 2 pieces of medium size;
- Eggplant or zucchini - 1 kg;
- Fruit (excluding grapes and bananas) - 1 kg;
- Kefir - 1 l;
- Tomato juice - 1 l;
- Lemons - 2 pcs.
In terms of food principles and lists, the Japanese diet is often compared and even confused with the "chemical diet" - a nutrition plan developed in the United States. Its creator is Osama Hamdiy, whose diet is actively used in the treatment of diabetes and obesity. The Japanese diet also uses the principle of strict restriction of carbohydrates and increased protein intake, due to which the chemistry of metabolic processes in the body changes, resulting in reaction chains leading to a sharp decrease in weight. However, there is one important difference between these meal plans. The Osama Hamdiya System includes an unlimited number of products, allowing you to rely on muscle building and vigorous training. At the same time, the Japanese scheme has a strict quantitative limit and a short period of only two weeks. This is a plus for those who want fast results and can not exhaust the body for months, avoiding the normal diet.
Detailed menu of Japanese diet for each day
It is important to take this scheme very seriously, and to follow the recommendations strictly. Any attempt to break the schema or add products could lead to worse-than-expected overall results. The menu for each day of the Japanese diet for 14 days is as follows:
Day number 1
- Breakfast - pure coffee without milk or sugar;
- Lunch - boiled eggs (2 pcs), boiled cabbage with olive oil, 1 glass of tomato juice;
- Dinner - 200 g fried or boiled fish.
Day number 2
- Breakfast - Coffee and 1 slice of rye bread;
- Lunch - 200 g fried or boiled fish with boiled cabbage and olive oil;
- Dinner - 100 g of boiled beef and 1 glass of kefir.
Day number 3
- Breakfast - a slice of rye bread (dry in a toaster) or a biscuit without additives. A cup of coffee;
- Lunch - Fry eggplants or zucchini in olive oil (any serving size);
- Dinner - boil 200g of unsalted beef, fresh cabbage with olive oil, 2 boiled eggs.
Day number 4
- Breakfast - one small fresh carrot with one lemon juice;
- Lunch - 200 g of fried or boiled fish, 1 glass of tomato juice;
- Dinner - 200 g of fruit (one).
Day number 5
- Breakfast - one medium carrot with whole lemon juice;
- Lunch - boiled or steamed fish with a glass of tomato juice;
- Dinner - 200 grams of fruit (none).
Day number 6
- Breakfast - a cup of sugar-free coffee;
- Lunch - unsalted cooked chicken (500 g), fresh carrot and cabbage salad (season with olive oil);
- Dinner - one fresh carrot and 2 boiled eggs.
Day number 7
- Breakfast - a cup of green tea;
- Lunch - boiled beef without salt (200g);
- Dinner - your choice: 200g of fruit, 200g of boiled beef with a glass of kefir, 200g of boiled fish or 2 boiled eggs with salad (carrots dressed with olive oil.
Day number 8
- Breakfast - one cup of coffee;
- Lunch - 500 g of unsalted cooked chicken, cabbage and carrot salad (season with olive oil);
- Dinner - one small carrot with olive oil, 2 boiled eggs.
Day number 9
- Breakfast - one carrot with whole lemon juice;
- Lunch - 200 g of fried or boiled fish and a glass of tomato juice;
- Dinner - 200 g of fruit of your choice.
Day number 10
- Breakfast - a cup of coffee;
- Lunch - 3 small carrots (fry in vegetable oil), 1 egg and 50g cheese;
- Dinner - 200 g of any fruit.
Day number 11
- Breakfast - a cup of coffee and 1 slice of rye bread;
- Lunch - Fry eggplants or zucchini in olive oil (any size);
- Dinner - 200 g of boiled beef, fresh cabbage with olive oil, 2 boiled eggs.
Day number 12
- Breakfast - a cup of coffee and a slice of rye bread;
- Lunch - 200 g fried or boiled fish, fresh cabbage with olive oil;
- Dinner - 100 g of boiled beef and 1 glass of kefir.
Day number 13
- Breakfast - a cup of coffee;
- Lunch - 2 boiled eggs, boiled cabbage with olive oil and 1 glass of tomato juice;
- Dinner - Fry 200g fish in olive oil.
Day number 14
- Breakfast - a cup of coffee;
- Lunch - fried or boiled fish, fresh cabbage with olive oil;
- Dinner - 200 grams of boiled beef, 1 glass of kefir.
There is an opinion that this diet allows you to get the longest lasting and stable results, without returning to the usual weight. After losing weight, it is possible to maintain weight for up to 3 years, but only on the condition that you strictly adhere to the diet regime and do not start compensating for everything with high-calorie foods immediately afteron the 15th day. Also, a great solution would be to adapt the Japanese meal plan to your daily diet.