Japanese diet. Is it really good and for whom it is contraindicated? - Let's get ready for summer before it's too late
The main advantage of the Japanese diet for the population of our country is its relative availability and duration. The absence of complex and expensive materials, only two weeks of restrictions - and now you are showing off jeans that have never been buttoned before. But to be a beautiful geisha, you must strictly follow the menu.
Briefly about the main points
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 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 those with liver, kidney and heart disorders. Before starting a diet, you should consult your doctor.
Original or speculation?
There will be no exotics - all the foods allowed on the Japanese diet have long been known to us. This is a definite plus, because the risk of allergies is minimized, and the ingredients needed for cooking can be bought at any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was created in a Tokyo clinic, according to others, the name was inspired by simplicity and a clear diet plan, following which gives the expected results (quite the Japanese way: follow the rules, try your best and you will be rewarded).
The Japanese diet is popular all over the world; it is distinguished by simplicity in the composition and caloric content of the permitted food, which also makes it similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is convinced that the youth and longevity of her compatriots allow them to maintain a relatively small amount of carbohydrates in the daily menu and small portion sizes.
Moriyama estimates that Japanese people consume on average 25% fewer calories than people in any other country. In Japan, for example, it is unusual to eat potato chips, chocolate, or candy pastries, and the Japanese only learned about butter in the early 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 complies with these requirements, despite the formal differences with the usual diet of ordinary people in Pacific countries.
"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 found in crackers and some permitted vegetables, fat in olive oil, which can 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 controlled on some days of the diet, so the stomach will most likely do its job well. Coffee and green tea not only help you improve, but also contain healthy antioxidants (therefore, it is 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 for health. But even during these 14 days, your body may react badly to reducing the amount of carbohydrates in the menu: in this case, you will feel body aches, weakness and headaches. Then you need to gradually abandon the strict menu and consult a doctor.
The drinking regime in the Japanese diet is very important. Drink plenty of clean, still water at room temperature to not only help your stomach feel full, but also to ensure that animal protein waste products are flushed out.
The main condition for the success of the Japanese diet is strict adherence to the plan. You cannot confuse the days and replace some products with others, even similar ones, at will. The only exception may be morning coffee - it can be replaced with a cup of green tea without sugar. It is advisable to avoid salt throughout the diet, but if this prohibition is important to your taste, add minimal salt to your food.
A small number of meals a day (only three instead of the healthier 5-6) and a lack of snacks can also make the Japanese diet difficult, 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 the metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is strict, it is highly undesirable to include 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 your usual portion sizes.
Shopping list for the 14-day Japanese diet
- Coffee beans or ground - 1 pack
- Your favorite type of green tea (without additives or flavorings) - 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 radish - 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
- Lemon - 2 pcs.
Menu for the tough
The composition of the Japanese diet is often compared to a "chemical diet, " a nutritional plan created by American physician Osama Hamdiy to treat obesity in diabetic patients. 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 rearranged, accumulated fat is burned quickly, and new ones are prevented from forming by strengthened muscles.
On the Japanese diet, no changes in schedule or diet are allowed. If you want to get results, 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 piece of rye bread and coffee without sugar.
Lunch: 200 g 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, baked in a toaster, or unleavened cookies 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.
forth day
Breakfast: small fresh carrots with the juice of one lemon.
Lunch: 200 g boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
fifth day
Breakfast: small fresh carrots 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 hard-boiled eggs.
the seventh day
Breakfast: green tea.
Lunch: 200 g of 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 boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: small fresh carrots with vegetable oil and 2 boiled eggs.
The ninth day
Breakfast: simple carrots with lemon juice.
Lunch: 200 g 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 of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 g of any fruit.
The eleventh day
Breakfast: coffee without sugar and a piece 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 piece of rye bread.
Lunch: 200 g boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g 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.
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, that dream will remain unattainable if after the end of the restriction you start overeating.
Fast does not mean high quality
It should be noted that among experts there is also an opinion that the diet with the name most often does not work or is even dangerous. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and a drastic hypocaloric diet itself leads to damage and can even cause depression. The fact is that a person begins to scold himself for weakness, but in fact his diet is unbalanced.
—Here they use a very low calorie diet and fasting, for which one is not prepared. Therefore, the extreme method is effective only at the initial stage, but then there will be a breakdown - and the weight will return with interest, experts say.
Nutritionists also explain that for many people, long gaps 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 "bad". By saying this, we do not set ourselves up for positive weight loss, "the nutritionist concluded. Irina advises us to think that by limiting ourselves without fanaticism, we first of all make ourselves healthier. Specially for the editor, he names 10 popular habits that prevent you from losing weight.