Japanese diet. Is it really good and for whom is it contraindicated? - Prepare for summer before it's too late
The main advantage of the Japanese diet for the people of our country is its availability and relative duration. No complicated and expensive ingredients, just a two-week restriction - and now you're showing off your figure in jeans that have never been buttoned before. But to become a beautiful 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 do 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, people with stomach inflammation and ulcers, as well as people with liver disease, kidney disease and cardiovascular disorders. Before starting a diet, you should consult your doctor.
Original or speculative?
There will be no exotics - all the foods allowed in 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 in any supermarket.
It is not known exactly why this diet is called the Japanese. According to some sources, it was invented at a clinic in Tokyo, according to others, the name was inspired by the simple and clear diet plan that then brought such inspiring results asexpectations (totally Japanese way of doing things: follow the rules, do your best and you will be rewarded).
The Japanese diet is popular worldwide; it is distinguished by moderation in composition and calorie content of allowed foods, which also makes it similar to the traditional diet of the Far East. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow them to maintain a relatively small amount of carbohydrates in their daily menu and small portions.
Moriyama estimates that Japanese people consume an average of 25% fewer calories than people in any other country. For example, in Japan it is not customary to eat chips, chocolate or cakes, and the Japanese only learned about butter in the early twentieth century from Europeans and are still skeptical about it. That is, choosing healthy foods in moderation is a national trait in Japanese culture. And the Japanese diet for 14 days fully complies with this requirement, despite its formal differences with the usual diet of ordinary residents of the Pacific state.
"Samurai" rules in the Japanese diet
The main satiety agent in the diet is protein, which is obtained from eggs, chicken, beef, fish and dairy products. Carbohydrates are found in crackers and some allowed vegetables, fats are found in olive oil, which can be used for cooking and salad dressings, as well as in meat and fish.
Fiber is found in abundance in vegetables and fruits, this amount is not even controlled on some days of the diet, so the stomach will most likely function well. Coffee and green tea not only keep you awake, but also contain healthy antioxidants (so it's important to choose high-quality tea and coffee, always natural, without flavorings or additives). family).
However, such a diet still cannot be called balanced and following this diet for more than two weeks will be very dangerous for your health. But even during these 14 days, your body may react poorly to reducing the amount of carbohydrates in the menu: in this case, you will experience body aches, weakness and headaches. Then you need to gradually abandon the strict menu and consult a doctor.
Drinking regimen in the Japanese diet is especially important. Drinking plenty of clean, non-carbonated water at room temperature not only helps you feel full but also ensures the elimination of animal protein waste.
The main condition for the success of the Japanese diet is strict compliance with its plan. You cannot arbitrarily confuse dates and replace some products with others, even similar products. The only exception may be morning coffee - it can be replaced with a cup of unsweetened green tea. You should avoid salt for the entire duration of the diet, but if this prohibition is important to your taste buds then add the minimum amount of salt to your food.
Eating fewer meals per day (just three instead of the healthier 5-6) and a lack of snacks can also make the Japanese diet difficult, so be prepared for this. 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 metabolism and helps you endure better without breakfast.
Since the Japanese diet is very strict, it is extremely undesirable to adopt it hastily. If you decide to lose weight following such a menu, prepare your mind and body at least a few days before starting the diet by giving up sweets and fast food and reducing your regular food portions. often.
Shopping list for the 14-day Japanese diet
- Coffee beans or ground - 1 package
- Your favorite green tea (no additives or flavoring) - 1 packet
- Fresh chicken eggs - 2 dozen
- Sea fish fillet – 2 kg
- Lean beef, fillet - 1 kg
- Chicken fillet – 1 kg
- Pure olive oil – 500ml
- White cabbage - 2 medium sized forks
- Fresh carrots – 2–3 kg
- Zucchini, eggplant - total 1 kg
- Fruits (except bananas and grapes) - 1 kg total
- Tomato juice - 1 l
- Kefir - 1 l
- lemon - 2 pcs.
Menu for healthy people
The composition of the Japanese diet is often compared to the "chemical diet", an eating plan invented by American physician Osama Hamdiy to treat obesity in diabetics. . Like the Hamdia diet, the Japanese diet uses a drastic reduction in carbohydrate nutrition while increasing protein intake. As a result, the chemistry of the body's metabolic processes is rearranged, accumulated fats are burned quickly and new fats are prevented from forming thanks to strengthened muscles.
In the Japanese diet, no changes to the schedule or diet are allowed. If you want results, you must strictly follow the diet schedule.
The 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.
The second day
Breakfast: a piece of rye bread and unsweetened coffee.
Lunch: 200 g of 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 biscuits without additives, coffee without sugar.
Lunch: zucchini or eggplant, fried in vegetable oil, in arbitrary quantities.
Dinner: 200 g unsalted boiled beef, raw cabbage soaked in vegetable oil and 2 boiled eggs.
The forth day
Breakfast: one small fresh carrot 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.
Thursday
Breakfast: one small fresh carrot with the juice of one lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
The 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 boiled eggs.
Saturday
Breakfast: green tea.
Lunch: 200 g boiled beef without salt.
Dinner: 200 g of fruit or 200 g of boiled or fried fish, or 2 eggs with fresh carrots soaked in vegetable oil, or boiled beef and 1 glass of kefir.
The eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled chicken without salt and salad of carrots and cabbage in vegetable oil.
Dinner: small fresh carrots with vegetable oil and 2 boiled eggs.
Day nine
Breakfast: medium carrots with lemon juice.
Lunch: 200 g 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 soaked in vegetable oil and 1 boiled egg.
Dinner: 200 g of any fruit.
Day eleven
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: zucchini or eggplant, fried in vegetable oil, in arbitrary quantities.
Dinner: 200 g unsalted boiled beef, 2 boiled eggs and fresh cabbage soaked in vegetable oil.
Twelfth day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: 200 g boiled or fried fish with fresh cabbage soaked in vegetable oil.
Dinner: 100 g of unsalted boiled beef and a glass of kefir.
Thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice.
Dinner: 200 g of fish boiled or fried in vegetable oil.
Fourteenth day
Breakfast: coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g boiled beef, a glass of kefir.
There is an opinion that such a diet is one of the most long-lasting and the results obtained from it can last up to three years. But of course, the dream will not be achieved if, after the end of the restrictions, you start to overeat.
Fast does not mean high quality
It should be noted that among experts there is also an opinion that named diets are often ineffective and even harmful. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual and that a severely reduced-calorie diet itself will lead to weakness and can even cause depression. The fact is that a person begins to scold himself for weakness, but in reality, his diet is simply unbalanced.
—Here, they use extremely low-calorie diets and fasting 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 interest, the expert says.
The nutritionist also clarified that for most people, long pauses between main meals, such as skipping breakfast, will lead to overeating at dinner.
- Don't try to lose weight - you should completely forget this phrase, because trying comes from the word "torture", while losing weight comes from the word "bad". When we say this, we are not setting aggressive weight loss goals, the nutritionist concludes. Irina advises us to think that by restricting ourselves without fanaticism, we will first of all make ourselves healthier. Especially for the editors, she names 10 common habits that prevent you from losing weight.