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In the spring, in offices all over 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 are its relative accessibility and duration. No complicated and expensive ingredients, just two weeks of restrictions - and now you're wearing jeans that never buttoned before. But to become a great 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 practice such a meal no more than 2 times a year. The average result of the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant women, nursing mothers, people with gastritis and ulcers, as well as people with liver, kidney and heart diseases. Before starting a diet, you should consult your doctor.
Original or speculation?
There will be no exotics - all products allowed in the Japanese diet have long been familiar to us. This is a definite advantage, since the risk of allergies is minimized, and the necessary ingredients for cooking can be purchased in any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented in a clinic in Tokyo, according to others, the name was inspired by the simplicity and clear nutrition plan, following which gives the expected inspiring result (very Japanese: 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 caloric content of the allowed foods, which makes it related to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is convinced that the youth and longevity of her compatriots allow her to maintain a relatively small amount of carbohydrates in the daily menu and a small portion size.
According to Moriyama, the Japanese consume an average of 25% fewer calories than residents of any other country. In Japan, for example, it is not customary to eat potato chips, chocolate, confectionery, and the Japanese in general learned about butter only at the beginning of the twentieth century from Europeans and still treat it with suspicion. That is, choosing healthy foods in moderation is a national feature of Japanese culture. And the Japanese diet for 14 days fully meets this requirement, despite the formal differences with the usual diet of ordinary residents of the Pacific country.
"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 permitted vegetables, fat is in olive oil, which is permitted for cooking and salad dressing, and 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 will probably do its job well. Coffee and green tea not only give you energy, but also contain healthy antioxidants (that's why it's 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 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. After that, you should gradually give up the strict menu and consult a doctor.
The drinking regime of the Japanese diet is particularly important. Drink plenty of clean still water at room temperature to not only help the stomach feel full, but also to ensure the elimination of processed animal proteins.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot 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 recommended to refuse salt during the entire period of the diet, but if this prohibition is critical for your taste buds, then add salt to 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 that. Have dinner at least a few hours before going to 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 lack of breakfast.
Since the Japanese diet is strict, it is highly undesirable to enter it from the bay. If you decide to lose weight with such a menu, adjust psychologically and prepare your body at least a few days before the start of the diet by giving up sweets, fast food and reducing the usual portion size.
14-Day Japanese Diet Shopping List
- Coffee beans or ground - 1 package
- Green tea of your favorite variety (without additives and aromas) - 1 package
- Fresh chicken eggs - 2 dozen
- Sea fish fillet - 2 kg
- Lean veal, 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, aubergines - 1 kg in total
- Fruits (without bananas and grapes) - 1 kg in total
- Tomato juice - 1 l
- Kefir - 1 l
- Lemons - 2 pcs.
Endurance menu
The composition of the Japanese diet is often compared to the "chemical diet" - a meal plan invented by the American doctor Osama Hamdi to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet benefits from the effect of drastically reducing carbohydrate intake while increasing protein. As a result, the chemistry of metabolic processes in the body is restored, accumulated fat is quickly burned, and strengthened muscles prevent the formation of new ones.
With the Japanese diet, no changes in schedule and diet are allowed. If you want to get a result, you must strictly follow the diet.
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.
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 of 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 of 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 cup 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 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 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 of 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 most long-lasting, and the result obtained with it can last up to three years. But, of course, the dream will remain unattainable if, after the end of the restrictions, you start overeating.
Fast does not 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 itself leads to crashes and can even cause depression. The fact is that a person begins to scold himself for weakness, but in fact his diet is simply unbalanced.
"Here they use extremely low-calorie diets, starvation, for which a person is not ready. Therefore, extreme methods are effective only in the initial stage, but then there will be a crash - and the weight will return with a vengeance, says the expert.
The nutritionist also explains that for most people, long breaks between main meals, such as skipping breakfast, will lead to overeating at dinner.
- Do not try to lose weight - in general, you should forget this phrase, because trying - from the word "torture", and losing weight - from the word "bad". Having said that, 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.