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In the spring, in all the offices of the country, women at lunch share secret diets that are sure to help.
The main advantages of the Japanese diet for the inhabitants of our country were its relative availability and duration. No complex and expensive ingredients, just two weeks of restrictions - and now you are showing off in jeans that did not fasten before. But in order to become a great geisha, you must strictly follow the menu.
Briefly about the main
The duration of the diet is 14 days. This is a low-calorie protein menu, you can practice such nutrition no 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, lactating women, those with gastritis and ulcers, as well as people with liver, kidney and cardiological disorders. Before starting a diet, you should consult with your doctor.
Original or speculation?
There will be no exotics - all products allowed on the Japanese diet have long been familiar to us. This is a definite plus, because the risk of allergies is minimized, and the necessary ingredients for cooking can be purchased at any supermarket.
It is not known exactly 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, following which gives the expected inspiring result (quite the Japanese way: act according to 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 calorie content of allowed foods, this also makes it related to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow her to keep a relatively small amount of carbohydrates in the daily menu and a small portion size.
According to Moriyama, the Japanese consume on average 25% fewer calories than the inhabitants of any other country. In Japan, for example, it is not customary to eat potato chips, chocolate, confectionery, and the Japanese generally learned about butter only at the beginning of the twentieth century from Europeans and still treat it with suspicion. That is, the choice of healthy foods in moderation is a national feature of the culture of Japan. And the Japanese diet for 14 days fully complies with this requirement, despite the formal differences with the usual diet of ordinary inhabitants 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 some of the allowed vegetables, fats are in olive oil, which is allowed to be used for cooking and salad dressing, 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 is likely to do its job well. Coffee and green tea not only keep you energized, but also contain healthy antioxidants (which is why it is important to choose high quality tea and coffee, always natural, without flavorings and additives).
However, such a diet still cannot be called balanced, and following it for more than two weeks is dangerous to health. But even in these 14 days, your body may respond badly to a reduction in the amount of carbohydrates on the menu: in this case, you will feel body aches, weakness, and a headache. Then you need to smoothly abandon the strict menu and consult a doctor.
Drinking regimen on the Japanese diet is especially important. Drink plenty of pure non-carbonated water at room temperature to not only help the stomach feel full, but also ensure the elimination of processed animal proteins.
The main condition for the success of the Japanese diet is a strict adherence to its plan. You can not confuse the days and, at will, replace some products with others, even similar ones. The only exception can be, perhaps, only morning coffee - it can be replaced with a cup of green tea without sugar. It is advisable to refuse salt for the entire duration of the diet, but if this prohibition is critical for your taste buds, then add salt to the food minimally.
A small number of meals per day (only three instead of the healthier 5-6) and no snacks can also be difficult on the Japanese diet, be prepared for this. Eat dinner at least a couple of hours before bedtime, and start the morning with a glass of water on an empty stomach - this is good for metabolism and allows you to better endure the absence of breakfast.
Since the Japanese diet is strict, it is highly undesirable to enter it from the bay-floundering. If you decide to lose weight on such a menu, set yourself up psychologically and prepare your body, at least a few days before the start of the diet, giving up sweets, fast food and reducing the usual portion size.
14 Day Japanese Diet Shopping List
- Coffee beans or ground - 1 pack
- Green tea of your favorite variety (without additives and flavors) - 1 pack
- 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" - a meal plan invented by the American doctor Osama Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet takes advantage of the effect of drastically reducing carbohydrate intake while increasing protein. As a result, the chemistry of the body's metabolic processes is rebuilt, accumulated fat burns quickly, and strengthened muscles prevent new ones from forming.
On the Japanese diet, no changes in the schedule and diet are allowed. If you want to get the result, you must strictly follow the diet schedule.
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 boiled or fried fish.
Second day
Breakfast: a slice 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 yogurt.
The third day
Breakfast: a slice of rye bread dried in a toaster, or an unleavened biscuit without additives, coffee without sugar.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g 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 a salad of fresh cabbage and carrots 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 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 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 yogurt.
It is believed that such a diet is one of the longest-playing and the result obtained on it can last up to three years. But, of course, the dream will remain unattainable if, after the end of the restrictions, you start to overeat.
Fast doesn't mean good
It should be noted that among experts there is also an opinion that diets that have a name most often do not work or even harm. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and cardinal hypocaloric nutrition in itself leads 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 simply unbalanced.
"Here, diets with an extremely low number of calories are used, starvation, for which a person is not ready. Therefore, extreme methods are effective only at the initial stage, but then there will be a breakdown - and the weight will return with a vengeance, the expert says.
The nutritionist also clarifies that for most people, long pauses between main meals, such as skipping breakfast, will lead to overeating at dinner.
- Do not try to lose weight - in general, you need to forget this phrase, because trying - from the word "torture", and losing weight - from the word "bad. "By saying this, we are not setting ourselves up for positive weight loss, the nutritionist concludes. Irina advises to think that by limiting ourselves without fanaticism, we first of all make ourselves healthier.