Japanese diet for 14 days: menu and opinion of nutritionists

The Japanese are slender, live long and retain a flourishing appearance, good memory and energy until old age. So the Japanese diet is the secret to health and longevity? Not everything is so rosy: let's figure it out together.

History of the Japanese diet

Lose 7-8 pounds in 14 days: this is 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 respect requires the iron will of a samurai.

There are 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 advisable to cook food not only without salt, but also without spices, which is generally unheard of for the Japanese.

The traditional Japanese diet system really has many advantages:

• One study found that a diet based on grains and vegetables with low amounts 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 over the age of 100.
• 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 cancers (such as breast cancer).
• Japanese rituals related to the presentation and aesthetics of food and drink presentation are just as good for physical and mental health as habits associated with other healthy diets, the Mediterranean - eat fresh, share meals with family, eat lots of fruits and fish, indulge, enjoyin food.

But the traditional Japanese diet has the same relationship with the two-week weight loss diet called the "Japanese diet" as the trip to America.

Principles of the Japanese diet

The Japanese diet is very strict and does not allow any deviations. The main principle of its action is the gradual restructuring of the attitude 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. The fiber in fruits and vegetables helps maintain a feeling of satiety.

It is claimed that diet helps to restore and normalize digestion and metabolism, but there is no scientific evidence for that. However, giving up sugar, salt, pastries and alcohol changes the body and the brain. But it is important that the rejection is long-lasting, 14 days is not enough. And reducing portions really returns the stomach stretched in large portions to a normal state. But that does not reduce: this elastic organ cannot be reduced 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 scheduled. Snacks are unacceptable, which can be a difficult test: physiologically, a person feels hungry every 3-4 hours, and fractional meals in small portions give him more energy than three meals a day.

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

Nutritionists warn: for any diet, it is better to prepare in advance and start smoothly in order to minimize the inevitable stress. Make your diet as easy as possible for 2-5 days. You can even buy Japanese chopsticks to be slower and more thoughtful. Try to drink and sleep more, be less nervous.

List of forbidden foods on the Japanese diet

1. With, because it slows down the removal of fluids from the body and raises 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. Wheat flour bread.
5. Semi-finished products, fast food, any sweet desserts and fatty dairy products.

Allowed foods in the Japanese diet

The basis of the Japanese diet is 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 withstand strict restrictions.

Protein is the main nutrient in the diet, and this has in common the Japanese diet with other high-protein diets such as the keto diet and the paleo diet in their advantages and disadvantages. Fiber is the second most important nutrient for satiety. It is found in cereals, vegetables and fruits.

All desserts are forbidden on the Japanese diet. The sweetest food in the diet is fruit.

Yes	That is forbidden
Vegetables Fruits Lean meat and fish Low fat dairy products: cottage cheese, Greek yogurt, kefir, hard cheese Vegetable oil Eggs Black and green tea and coffee without sugar	Potatoes, corn, beets and other starchy vegetables Bananas, figs, grapes Fatty beef and pork, salmon and other fatty fish Sauces, ketchup, mustard, spices, cream cheese Butter, animal fat, sugar and salt Canned food, ready meals, fast food, desserts, sweets, bread and pastries Alcohol, sweet lemonades and fizzy drinks

Sample menu for 14 days

Breakfast.Almost all 14 days of a Japanese child for breakfast should drink only a cup of black coffee without sugar. 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 with the main dish, or eat salads from grated carrots, chopped cabbage, cucumbers. There are no calorie restrictions, but you need a small portion.

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 well as for lunch, but the portion should be smaller.

The first day	Black coffee. 2 boiled eggs, cabbage salad with vegetable oil. Fried or boiled fish, tomato salad.
Other day	Black coffee and crackers. Cooked fish, vegetable salad. Boiled beef and a glass of kefir.
Third day	Sugar-free green tea. Portion of cooked or fried fish and a glass of carrot juice. 200 g of any fruit except grapes and bananas.
Fourth day	Black coffee. 500 g of cooked chicken without salt with a salad of fresh cabbage and carrots. Fresh carrots and 2 boiled eggs.
Fifth day	Black coffee and a portion of low-fat cottage cheese. Sauteed veal 200 g, grated carrot salad with butter. A glass of kefir.
Sixth day	Black coffee. 2 boiled eggs, cabbage salad with vegetable oil. Tomato salad of fried or cooked fish.
Seventh day	Black coffee. Broccoli and green beans, boiled fish 200 gr. Tomato juice, fruit.
eighth day	Black tea. 200 g boiled beef, 2 apples. 2 boiled eggs, grated carrots with vegetable oil.
Ninth day	Black coffee and Greek yogurt. 200 g of cooked fish, fresh cabbage salad. 100 g of cooked 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.
Eleventh day	Black coffee and crackers. Portion of boiled beef 100 g, cabbage salad with butter. Tomato juice, apple.
Twelfth day	Yogurt for drinking without additives glass, green tea. Cooked chicken fillet 200 g, Peking cabbage salad with butter. Sauteed veal 200 g, grated carrot salad with butter.
Thirteenth day	Black coffee, wholemeal toast. Steamed fish 200 g, stewed zucchini. A glass of kefir.
fourteenth day	Black coffee, 2 boiled eggs. Cooked chicken breast 300 g, cabbage salad with butter. Kefir, apple.

Follower Feedback

• "I always lose weight, my height is 167 cm, and the minimum weight was 56, and the maximum was 73 after giving birth. So I tried a lot of diets: Dukan, Protasov, etc. Japanese is the most effective, I lose 5-7 kg on it. Used4 times.
• "Well, I can say that the results of the diet, of course, satisfied me a little. I really lost weight, it can be seen in the clothes and in the comments of others. But I do not want to repeat this experience. Once again I was convinced that there is nothing good in strict dietsAnd as soon as I started eating in a more or less familiar way, the weight gradually started to grow.
• "This diet has helped me lose weight and start changing, but I can't recommend it to anyone, because every diet is stressful for the body and can lead to sad consequences. It's much better to listen to your body and change your attitude towards food. "
• "The most important and valuable effect for me was that I didn't want to eat sweets and various nasty things like chips, crackers, etc. , but I always adored it! I also liked that I started to feel the taste of food very sharply, getting much morefood pleasures.
• "They say that this diet was developed in a Japanese clinic, whose name differs in different sources. There is also an opinion that there is no Japanese diet, and the name was invented only for advertising purposes to attract attention. Indeed, among the Japanese you rarely meet a well-fed person. "We've also heard a lot about Japanese longevity. Conclusion: We trust the Japanese. "

Efficiency and benefits of the Japanese diet

Avoiding sugar and alcohol are perhaps the only uniquely healthy ideas of the Japanese diet. Not even salt should be completely abandoned.

Many people notice that diet really helps to lose weight by limiting calories and, more importantly, by changing taste preferences and falling out of some unhealthy foods. But it is difficult to talk about changing internal processes: no serious studies have been done, there are only subjective sensations.

The diet is clearly contraindicated in children, pregnant women, nursing mothers, 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.

Too bad the Japanese diet

The damage is the same as with other trendy diets: a sharp reduction in calories can cause stress to the body and a lack of vitamins. High protein content increases the burden on the liver and kidneys.

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

• Coffee with minimal extras for breakfast will not be appreciated by everyone. With stomach problems, it is filled with bloating and heartburn. Breakfast should give you energy for the whole day and a good mood, not to live in your dreams about lunch.
• Dry food without salt, spices, oils and sauces. This is physically difficult to eat, and eating without pleasure leads to worsening of the absorption of nutrients.
• Prohibitions and restrictions on diet. In order not to freak out, you will need iron will, and gaining weight after finishing the diet is almost inevitable.
• Sports incompatibility. Activity on an empty stomach is not a good idea, and a bad mood does not help you adjust to an active load.