Japanese diet for 14 days: menu and opinion of nutritionists

The Japanese are slender, long-lived, and retain their flourishing appearance, good memory, and energy until old age. Is the Japanese diet the secret to health and longevity? Not everything is so pink: we understand together.

History of the Japanese diet

Lose 7-8 kilograms in 14 days: This is what the Japanese diet promises. To be honest, it has a very indirect connection with Japanese cuisine and the food system. In any case, obedience to it requires the iron will of the samurai.

There are no traditional Japanese seafood in the diet, only fish. This includes large amounts of sugar-free coffee, which is not a very popular way to serve a drink in Japan. It is recommended to cook dishes not only without salt, but also without spices, which are generally inaudible to the Japanese.

The traditional Japanese cooking system really has many advantages:

• One study found that a diet based on grains and vegetables with small amounts of soy and animal products reduced the risk of dying from a heart attack or stroke.
• Japan has the lowest obesity index in the world.
• Okinawa in southern Japan is home to the world's largest population over the age of 100.
• Japanese food, especially Okinawa, is rich in antioxidants and flavonoids from various colored vegetables and fruits, and plant estrogens that 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 as good for physical and mental health as any other healthy diet, Mediterranean habits - eat fresh, share food with your family, eat lots of fruit and fish, allow. enjoy, enjoy the meal.

But the traditional Japanese diet has the same connection with the two-week diet for weight loss, called the "Japanese diet" as an American roller coaster.

Principles of the Japanese diet

The Japanese diet is very strict and does not allow any deviations. The main principle of its activity is the gradual reconstruction of the attitude to nutrition in general and the reduction of the total caloric content of the diet. Light proteins form 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 this. However, giving up sugar, salt, bread and alcohol changes the body and brain. But it is important that the refusal is long-term, 14 days is not enough. And the reduction in portions really returns the culture to normal, stretching in large chunks. However, it does not decrease: this elastic organ cannot shrink to a level below 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, it can be a difficult test: physiologically, a person feels hungry every 3-4 hours, and fractional meals in small portions provide more energy than eating three times a day.

According to the Japanese diet, you need to drink at least two liters of water a day. Vegetable oils should be minimized. A cup of green tea is the only pleasure of hunger.

Dietitians warn: it is better to prepare for any diet in advance, and you should start smoothly to minimize the inevitable stress. Lighten your diet as much as possible for 2-5 days. You can even buy Japanese sticks for a slower and more thoughtful meal. Try to drink more and sleep more, be less nervous.

List of foods forbidden in the Japanese diet

1. Salt, because it delays the removal of fluid from the body and increases blood pressure.
2. Sugar, because it is a source of simple carbohydrates and quickly accumulates in the body in the form of excess weight.
3. Alcohol in any form and amount, 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 desserts and fatty dairy products.

Foods allowed 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 severe restrictions.

Protein is the main nutrient in the diet, and with its pros and cons, it has a common Japanese diet with other high-protein diets such as the keto diet and the paleo diet. Fiber is the second most important food for satiety. Occurs in grains, vegetables and fruits.

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

Be able	This 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 sugar-free coffee	Potatoes, corn, beets and other starchy vegetables Bananas, figs, grapes Oily beef and pork, salmon and other oily 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 carbonated drinks

Sample menu for 14 days

Breakfast.For breakfast, almost all 14 days of the Japanese diet should drink only a cup of black coffee without sugar. Sometimes it can be added with crackers or replaced with green tea. Organic coffee is a key ingredient in the Japanese diet because it contains beneficial natural antioxidants.

Supper.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 is no calorie limit, but you need a small portion.

SupperIt is the most diverse part of the Japanese diet. You can eat fruits, boiled eggs, kefir, hard cheeses. If you want, the Japanese diet allows you to eat vegetables with fish or meat for dinner, as well as for dinner, but the portion should be smaller.

The first day	Black Coffee. 2 boiled eggs, coleslaw 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.
Wednesday	Sugar-free green tea. A portion of boiled or fried fish and a glass of carrot juice. 200 grams of any fruit, except grapes and bananas.
Fourth day	Black Coffee. 500 g of unsalted boiled chicken with fresh cabbage and carrot salad. Fresh carrots and 2 boiled eggs.
Friday	Black coffee and a serving of low-fat cottage cheese. 200 g of cooked veal, grated carrot salad with butter. A glass of kefir.
Saturday	Black Coffee. 2 boiled eggs, coleslaw with vegetable oil. Fried or boiled fish tomato salad.
Seventh day	Black Coffee. Baked Brussels sprouts and green beans, 200 grams of boiled fish. Tomato juice, fruit.
eighth day	Black tea. 200 g of boiled beef, 2 apples. 2 boiled eggs, carrots fried in vegetable oil.
Ninth day	Black coffee and Greek yogurt. 200 g of boiled fish, fresh cabbage salad. 100 g of boiled beef and a glass of tomato juice.
tenth day	Black Coffee. Pumpkin or eggplant fried in vegetable oil, any amount. 100 g of boiled fish and 2 boiled eggs.
Eleventh day	Black coffee and crackers. Part of boiled beef 100 g, cabbage salad with butter. Tomato juice, apples.
Twelfth day	Drink a glass of green tea without yogurt. Boiled chicken fillet 200 g, Beijing cabbage salad with butter. 200 g of cooked veal, grated carrot salad with butter.
Thirteenth day	Black coffee, whole wheat flour toast. 200 g of steamed fish, baked pumpkin. A glass of kefir.
fourteenth day	Black coffee, 2 boiled eggs. Boiled chicken breast 300 g, cabbage salad with butter. Kefir, apple.

Follower feedback

• "I always lose weight, my height was 167 cm, minimum weight was 56, maximum after birth was 73. So I tried many diets: Dukan, Protasov, etc. Japanese is the most effective, I throw 5-7 kg on it. It has been used 4 times.
• "Well, I can say that the results of the diet, of course, made me a little happy. I really lost weight, you can see it in the clothes and in the comments of others. But I do not want to repeat this experience. And as I began to eat in a more or less familiar mode, the weight gradually increased.
• "This diet has helped me lose weight and change, but I can't recommend it to anyone, because any diet is stressful for the body and can lead to sad consequences. It's better to listen to your body and change your attitude to food. "
• "The most important and valuable effect for me was that I didn't want to eat all kinds of disgusting things like sweets and chips, crackers, etc. , but I always adored it! I liked it.
• "It is said that this diet was developed in a Japanese clinic with a different name from different sources. There is an opinion that there is no Japanese diet, and the name was invented just to attract attention. "We've heard a lot about the longevity of the Japanese. The bottom line is that we trust the Japanese. "

Effectiveness and benefits of the Japanese diet

Avoiding sugar and alcohol is perhaps the only uniquely healthy idea of the Japanese diet. Even salt should not be completely abandoned.

Many people say that the diet really helps to lose weight by limiting calories and, more importantly, by changing the taste preferences and losing the love of some harmful foods. But it is difficult to talk about changes in internal processes: no serious research has been conducted, there are only subjective feelings.

The 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 harm of the Japanese diet

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

In addition, nutritionists and weightlifters note additional difficulties:

• Coffee with minimal additions for breakfast will not be appreciated by everyone. With stomach problems, it is fraught with bloating and heartburn. Breakfast should give you energy and good mood for the whole day, not to force you to dream about dinner.
• Dry food without salt, spices, fat and sauce. It is physically difficult to eat, and eating without pleasure worsens the absorption of nutrients.
• Food bans and restrictions. You need an iron will to not lose weight, and weight gain after the diet is almost inevitable.
• Sports incompatibility. Acting on an empty stomach is not a good idea, and a bad mood does not help to adjust to an active load.