Japanese diet for 14 days: the menu and the opinion of nutritionists

The Japanese are slender, live long and maintain a flowery appearance, good memory and energy until old age. So the Japanese diet is the secret to health and longevity? Everything is not so rosy: we understand it together.

History of the Japanese diet

Lose 7-8 pounds in 14 days: here's what the Japanese diet promises. Which, to be honest, has a very indirect connection to Japanese cuisine and the food system. In any case, his observance requires the iron will of the samurai.

There is no traditional Japanese seafood in the diet, only fish. It includes a large amount of sugar-free coffee, which is not a very popular way of serving drinks in Japan. It is recommended to cook food not only without salt but also without spices, which is generally unheard of for the Japanese.

The traditional Japanese food system has many advantages:

• One study showed that a diet based on whole grains and vegetables with a small amount of soy and animal products reduces the likelihood of dying from a heart attack or stroke.
• Japan has the lowest obesity index in the world.
• Okinawa, in southern Japan, has the largest number of people in the world who are over 100 years old.
• Japanese food, especially typical of Okinawa, is rich in antioxidants and flavonoids from vegetables and fruits of various colors and plant estrogens, which help prevent the development of hormone-dependent cancer (such as breast cancer).
• Japanese rituals associated with the presentation and aesthetics of the presentation of food and drink are as good for physical and mental health as the habits associated with another healthy diet, the Mediterranean - eat fresh, share meals with family, eat lots. fruit and fish, allow. pleasure, enjoy the food.

But the traditional Japanese diet has the same connection to the two-week weight loss diet called the "Japanese diet" as a sleigh to America.

Principles of the Japanese diet

The Japanese diet is very strict and does not allow any deviation. The main principle of its action is the gradual restructuring of attitudes towards nutrition in general and the reduction of the total caloric content of the diet. Light proteins become the basis of the menu, and carbohydrates are reduced. Fiber in fruits and vegetables help you feel full.

Diet is claimed to help rebuild and normalize digestion and metabolism, but there is no scientific evidence for this. However, giving up sugar, salt, baked goods and alcohol changes the body and the brain. But it is important that the rejection is long-term, 14 days is not enough. And reducing portions really does bring the stomach stretched in large portions into a normal state. But it does not diminish: this elastic organ cannot shrink to a state less than the physiological norm.

The Japanese diet allows only 3 meals, 4, 5–5 hours before bedtime, the last meal should be planned. Snacks are unacceptable, which can be a difficult test: physiologically, a person experiences hunger every 3-4 hours and partial meals in small portions give him more energy than three meals a day.

During the day, according to the Japanese diet, you should drink at least two liters of water. Vegetable oils should be kept to a minimum. A cup of green tea is the only pleasure for hunger.

Nutritionists warn: it is better to prepare for any diet in advance and you should start smoothly in order to minimize the inevitable stress. For 2-5 days, lighten your diet as much as possible. You can also buy Japanese sticks to eat them more slowly and wisely. Try to drink and sleep more, be less nervous.

List of foods forbidden in the Japanese diet

1. Salt, because it delays the removal of fluids from the body and increases blood pressure.
2. Sugar, because it is a source of simple carbohydrates, which are quickly deposited in the body in the form of excess weight.
3. Alcohol in any form and quantity, because it slows down the metabolism and prevents the removal of toxins from the body.
4. Bread made from wheat flour.
5. Semi-finished products, fast food, any sweet dessert and fatty dairy products.

Foods allowed in the Japanese diet

The basis of nutrition in the Japanese diet are vegetables and fruits (except sweet bananas, figs, grapes), cheeses, kefir, fish and meat, eggs. Meat and fish can be fried in vegetable oil. You can choose sunflower, olive, corn, sesame oil - the variety helps to endure strict restrictions.

Protein is the main nutrient of the diet, and this has in common the Japanese diet with other high-protein diets like the keto diet and the paleo diet in their pros and cons. Fiber is the second most important nutrient for satiety. Found in cereals, vegetables and fruits.

All sweets are forbidden in the Japanese diet. The sweetest food in the diet are fruits.

Can	it's banned
Vegetables Fruits Lean meat and fish Low fat dairy products: cottage cheese, Greek yogurt, kefir, hard cheese Vegetable oil egg Black and green tea and sugar-free coffee	Potatoes, corn, beets and other starchy vegetables Bananas, figs, grapes Fatty beef and pork, salmon and other fatty fish Sauce, ketchup, mustard, spices, cream cheese Butter, animal fat, sugar and salt Canned foods, snacks, fast foods, cakes, pastries, breads and pastries Alcohol, sweet lemonade and carbonated drinks

Sample menu for 14 days

Breakfast.Almost all 14 days of the Japanese diet for breakfast you should drink only one cup of sugar-free black coffee. Sometimes it can be supplemented with crackers or replaced with green tea. Organic coffee is a staple of the Japanese diet because it contains beneficial natural antioxidants.

Dinner.For lunch, you can eat lean fish, chicken or meat with vegetables. You can make salads from fresh vegetables, fry vegetables along with the main course, or eat salads from grated carrots, chopped cabbage, cucumbers. There are no restrictions on calories, but you need a handful.

dinneris the most varied part of the Japanese diet. You can eat fruit, boiled eggs, kefir, hard cheeses. If desired, the Japanese diet allows you to eat fish or meat with vegetables for dinner, as for lunch, but the portion should be smaller.

First day	Black coffee. 2 boiled eggs, cabbage sauce with vegetable oil. Fried or boiled fish, tomato salad.
The second day	Black coffee and crackers. Boiled fish, vegetable salad. Boiled beef and a glass of kefir.
The third day	Sugar-free green tea. A serving of boiled or fried fish and a glass of carrot juice. 200 g of any fruit, except grapes and bananas.
The fourth day	Black coffee. 500 g salted boiled chicken with fresh cabbage and carrot salad. Fresh carrots and 2 boiled eggs.
The fifth day	Black coffee and a serving of nonfat cottage cheese. Boiled beef 200 gr, minced carrot salad with butter. A glass of kefir.
Sixth day	Black coffee. 2 boiled eggs, cabbage sauce with vegetable oil. Tomato salad with fried or boiled fish.
The seventh day	Black coffee. Brussels sprouts and roasted green beans, boiled fish 200 gr. Tomato juice, fruit.
day eight	Black tea. 200 g of boiled beef, 2 apples. 2 boiled eggs, grated carrots with vegetable oil.
Ninth day	Black coffee and Greek yogurt. 200 g of boiled fish, salad with fresh cabbage. 100 g of boiled beef and a glass of tomato juice.
tenth day	Black coffee. Zucchini or eggplant fried in vegetable oil, in any quantity. 100 g of boiled fish and 2 boiled eggs.
Day eleven	Black coffee and crackers. Serving portion of boiled beef 100 gr, cabbage salad with butter. Tomato juice, apples.
Day twelve	Drinking yogurt without glass additives, green tea. Boiled chicken fillet 200 gr salad with cabbage Beijing with butter. Boiled beef 200 gr, minced carrot salad with butter.
Day thirteen	Black coffee, toast with wheat flour. Steam boiled fish 200 gr, boiled zucchini. A glass of kefir.
day fourteen	Black coffee, 2 boiled eggs. Boiled chicken breast 300 gr, cabbage salad with butter. Kefir, apples.

Follower comments

• "I am always losing weight, my height is 167 cm, and the minimum weight was 56, the maximum 73 after giving birth. So I tried many diets: Dukan, Protasov, etc. The Japanese are more effective, I throw 5-7 kg on itUsed 4 times.
• "Well, I can say that the results of the diet, of course, pleased me a little. I really lost weight, this can be seen both in the clothes and in the comments of others. But I do not want to repeat this experience. Once again I was convinced that I did notthere is nothing good in strict diets. And as soon as I started eating in a more or less familiar way, the weight gradually increased.
• "This diet helped me lose weight and start changing, but I can not recommend it to anyone, because any diet is stressful for the body and can lead to sad consequences, it is much better to listen to your body and changeyour attitude towards food. "
• "The most important and valuable effect for me was that I did not want to eat cakes and all sorts of bad things like chips, crackers, etc. , but I always adored it! I also liked that I started to feel the taste of food very harshly. , taking much more pleasure from food.
• "They say that this diet was developed in a Japanese clinic, whose name is different in different sources. There is also an opinion that there is no Japanese diet, and the name was invented purely for advertising purposes to attract attention. Indeed"Among the Japanese you rarely meet a well-nourished person, we have also heard a lot about Japanese longevity. Conclusion: we trust the Japanese. "

Effectiveness and benefits of the Japanese diet

Avoiding sugar and alcohol are probably the only unique healthy ideas of the Japanese diet. Even salt should not be completely abandoned.

Many have noticed that diet really helps to lose weight by limiting calories and, most importantly, changing taste preferences and falling out of love with some unhealthy foods. But it is difficult to talk about a change in internal processes: no serious studies have been conducted, there are only subjective sensations.

Diet is clearly contraindicated in children, pregnant women, lactating women, people suffering from gastritis and ulcers, heart disease, eating disorders and other chronic diseases. It is recommended to consult a doctor before starting a diet.

The harms of the Japanese diet

The harm is the same as with other fashion diets: a sharp reduction in calories can cause stress to the body and vitamin deficiencies. The high protein content increases the load on the liver and kidneys.

In addition, nutritionists and those who are losing weight note additional difficulties:

• Coffee with minimal additions for breakfast will not be appreciated by everyone. With stomach problems, this is fraught with bloating and heartburn. Breakfast should give you energy for the whole day and good mood, and not make you live your dreams for lunch.
• Dry food without salt, spices, oils and sauces. It is physically difficult to eat this, and eating without pleasure leads to a deterioration in nutrient absorption.
• Food bans and restrictions. In order not to break away, you will need an iron will and weight gain after the end of the diet is almost inevitable.
• Sports incompatibility. Acting on an empty stomach is not a good idea and a bad mood does not help you adjust to an active load.