In recent years, the Japanese diet has gained great popularity, which at the same time combines both quick results and benefits for the body. Also, the main feature of this 2-week meal plan is that it has no so-called rollback, when everything returns to its original after 2-3 weeks.
Japanese food is becoming increasingly popular as Japanese cuisine becomes increasingly popular in domestic cafes and restaurants. In almost any cuisine today, you can buy rolls or whatever you need to prepare them 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 what is the Japanese diet for weight loss and based on its principles:
- The total period is 14 days;
- Low carb, low carb, high protein foods. Requires discipline and endurance;
- Total cost - no more than 2, 000 rubles for the entire cycle;
- The estimated yield is from 5 to 8 kg;
- Repeatability - no more than twice a year;
- Stability - high, with proper exit from the diet after two weeks, the result lasts for a long time and without rollback;
- Contraindications: pregnancy, during lactation, with diseases of the gastrointestinal tract (ulcers, gastritis, gastroduodenitis, etc. ), with diseases of the kidneys and liver. It is also not recommended if there are heart problems. Before starting a diet, it is better to consult
Japanese diet for weight loss - a touted trend or real effectiveness?
The previous Japanese diet was completely unusual. Moreover, the concept of "diet" implies severe cuts in food and calories, up to and including starvation. Even with the popularization of this unique diet plan, many still believe that the 14 -day Japanese diet will consist of sushi, green tea, and of course rice. However, you should not evaluate this diet only with traditional Japanese cuisine, all that will remind you of it for two weeks is sea fish, eggs and green tea - products found in many countries of the world. This is a big advantage of the diet, because the diet will contain regular foods, without any exotics, which can cause digestive disorders or allergies.
It is not yet known exactly how the Japanese 14 -day diet relates to the land of the Rising Sun. According to some reports, it was developed in one of the Japanese clinics, according to others, this nutrition plan is associated with Japan because of its strict discipline, menu and effectiveness. However, it is not so important where this diet comes from due to the fact that it is very effective and harmless, when handled and adhered to properly.
As with any, the Japanese menu implies reducing calories in the diet. It is based on traditional Japanese cuisine, which is famous for the absence of fatty foods, lots of vegetables and fish. One of the community leaders and well -known nutritionist Naomi Moriyama believes nutrition is the secret of Japanese women who maintain their beauty and slim figure until old age. The key, he said, is low -carb and small meals.
According to Naomi’s calculations, Japanese people consume 25% fewer calories than people in any other country. For example, with a wide variety of snacks and even so-called fast foods, chips, chocolate bars, fatty candies 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 consistent with the food culture, traditions and dietary fundamentals of the country.
A proper diet to burn fat is a must! But think about what kind of results you want to get in the end? Are you sure after removing the fat layer, you will see a toned and stout body? To tighten your muscles and gain sexual volume, you need proper exercise! And for your convenience, we offer ready -made training plan diagrams!
The main concepts and rules of the Japanese diet
The population sizes of the CIS and Japan are very different, so, for most people, a sharp transition can be a real test. But do not be disappointed, because the plan is designed for two weeks, after which slowly it can return to a normal diet and favorite foods.
Protein will be the basis of your diet and a source of satiety. You can only get it from the following products:
- A fish;
- Eggs;
- Chicken breast;
- Dairy products;
- Lean beef.
Only crackers and some types of vegetables will be carbohydrates. For fats - olive oil. Also, fat will be contained in fish and other protein products, this will prevent deficiency. The Japanese 14 -day diet menu and scheme with significant calorie restrictions, especially carbohydrates, can be a real challenge. However, it should be noted that the body quickly gets used to such a diet and the second week will not be so difficult.
It is important to note that healthy fiber is available in sufficient quantities on the menu. It is found in vegetables, which can be eaten almost without restriction (only on a few days). This eliminates any gastrointestinal problems and improves digestion. Green tea and coffee are also included in the diet. They will not only allow you to stay alert and avoid fatigue, but also provide the body with large amounts of antioxidants. It is important that the tea was natural, without dyes and flavors, and it is better to buy coffee in beans and grind it yourself.
Looking through the 14 -day menu of the Japanese diet, you can be sure that all the beneficial ingredients are present in this nutrition plan, and the major changes have affected mainly the portion size and the amount of food consumed. Basically, two weeks for most people pass without any consequences, but if your body reacts too hard to cut out carbs, then 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 very important. You need to take plenty of plain water at room temperature. First, it will help improve digestion and overcome hunger more easily by mimicking a full stomach. Second, it will allow you to remove protein processing products from the body. Another important point is strict adherence to the general plan. If you seriously decide to try and check out how to lose weight on the Japanese diet, then you just need to take those foods and in the amount provided for each day. Replacement is not allowed. You also cannot change or rearrange days.
The only exceptions are coffee and tea. In the morning, instead of coffee, you can drink 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’t cut it completely, then limit yourself to a minimum amount.
One of the main difficulties, in addition to the low calorie content, is also considered to be a small number of meals a day. While other diets involve 5 or 8 snacks a day, the Japanese diet only includes 3 meals. It should also be remembered 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 at bedtime the food has time to be digested.
This is a strict diet, therefore a smooth inclusion is recommended, excluding cutting transitions in the diet. So the body will quickly adapt to new conditions and the diet will become more comfortable. The easiest way to prepare is to completely stop fast food at least 3-5 days before starting the diet, as well as cut portions (eat no more than half of the normal serving size). While this scheme may seem too rigid, it is completely balanced and does not harm the body, but at the same time it allows you to lose 5-8 kg in just 2 weeks.
Preparation period and retail shopping
You need to:
- Coffee (ground or cereal) - 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;
- Extra Virgin olive oil - 0. 5 l;
- carrots - 2-3 kg;
- White cabbage - 2 pieces of medium size;
- Eggplant or zucchini - 1 kg;
- Fruits (other than grapes and bananas) - 1 kg;
- Kefir - 1 l;
- Tomato juice - 1 l;
- Lemon - 2 pcs.
In terms of principles and food lists, the Japanese diet is often compared to 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 sharp restriction of carbohydrates and an increase in protein intake, which causes the chemistry of metabolic processes in the body to change, triggering a chain of reactions that lead to sudden weight loss. However, there is one important difference between these meal plans. The Osama Hamdiya system includes an unlimited number of products, which allow you to rely on strong muscle building and training. At the same time, the Japanese scheme has strict quantitative limits and a short duration of only two weeks. This is an advantage for those who want to get quick results and can not tire the body for months, avoiding the usual diet.
Detailed menu of Japanese diet for each day
It is important to take this scheme very seriously, strictly in accordance with the recommendations. Any attempt to break the scheme or add products can result in worse overall results than expected. The menu for each day of the 14 -day Japanese diet 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 of fried or boiled fish.
Day number 2
- Breakfast - Coffee and 1 slice of rye bread;
- Lunch - 200 g of fried or boiled fish with boiled cabbage and olive oil;
- Dinner - 100 g of boiled beef and 1 cup of kefir.
Day number 3
- Breakfast - a slice of rye bread (dry in a toaster) or biscuits without additives. A cup of coffee;
- Lunch - fry eggplant or zucchini in olive oil (any serving size);
- Dinner - 200g boiled beef without salt, fresh cabbage with olive oil, 2 boiled eggs.
Day number 4
- Breakfast - one small fresh carrot with the juice of one lemon;
- Lunch - 200 g of fried or boiled fish, 1 glass of tomato juice;
- Dinner - 200 g of fruit (any).
Day number 5
- Breakfast - one simple carrot with whole lemon juice;
- Lunch - boiled or steamed fish with a glass of tomato juice;
- Dinner-200 grams of fruit (any).
Day number 6
- Breakfast - a cup of coffee without sugar;
- Lunch - boiled chicken without salt (500 g), fresh carrots 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 with olive oil.
Day number 8
- Breakfast - one cup of coffee;
- Lunch - 500 g of unsalted boiled 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 (fried in vegetable oil), 1 egg and 50g of cheese;
- Dinner - 200 g of any fruit.
Day number 11
- Breakfast - a cup of coffee and 1 slice of rye bread;
- Lunch - fry eggplant or zucchini in olive oil (any amount);
- 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 of fried or boiled fish, fresh cabbage with olive oil;
- Dinner - 100 g of boiled beef and 1 cup 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 of 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 cup of kefir.
There is an opinion that this diet allows you to get the most durable and stable results, without returning to normal weight. After losing weight, it is possible to maintain weight for up to 3 years, but only on condition that you adhere to a strict diet regimen and do not start balancing everything with high-calorie foods immediately after the 15th day. Also, a great solution is to tailor a Japanese meal plan to your daily diet.