Although rolls and sushi seem dietary and low-calorie compared to other dishes, the Japanese diet for 14 days is not based on them. It was named after him rather because observance of it requires the stamina and fortitude of a noble samurai. She is really complex. But the effort is worth it: during this diet you really lose kilograms and in the future it is easy to switch to a classic healthy diet, which will not allow you to regain what you lost.
Japanese weight loss method: menu and recommendations.
The 14-day Japanese diet is very strict. It will make you wean yourself from your usual tastes, "cleanse your receptors" and make you taste healthy food. Don't look at it as torment or overcoming obstacles, but as an introduction to something unknown that has existed under your nose your entire life.
The fundamental principles of this diet are categorical:
- salt is strictly prohibited, as are all other spices;
- The menu is very strictly regulated. In addition, not only what to eat is prescribed, but also exactly how much. In grams;
- In his opinion, it is not possible to replace products even with equivalent analogues;
- It is advisable to take multivitamins throughout the diet, since due to the limited range of foods, the body does not receive enough necessary substances;
- active sports in parallel with the diet are prohibited;
- Exiting the diet is carried out according to strict rules. If they are neglected, the body will be under a lot of stress, which can lead to problems.
If you follow all the rules, in 2 weeks the size of your stomach will decrease and after stopping the diet you will eat less food. The main thing is to continue eating in moderation so as not to stretch it again.
Most likely, you already know what proper nutrition is: eating vegetables and dietary meat without spices. If this seems meager and tasteless to you, the "Japanese" diet will surely change your mind. You will begin to taste foods that previously seemed bland and learn to enjoy the juicy crunch of vegetables.
Mini versions of the Japanese diet have recently appeared. They are designed for fewer days, so they may seem easier to endure. But it's not like that. After a few days of "Japanese" nutrition, the body gets used to it and food becomes comfortable. That is, the short version of the diet will bring exactly the same amount of discomfort and then end up bringing less weight.
There is one more trick. In the first days of the diet, weight loss is mainly due to salt excretion and fluid loss. And only then the stomach shrinks and the metabolism changes, allowing the resulting shape to be maintained for a long time. If you stop at the water and salt elimination stage, they will simply return to their old place when you return to your normal way of eating.
Contraindications
The Japanese diet creates emergency conditions for the body, therefore it destroys fat reserves. It is not particularly diverse and many important substances will be temporarily missing. Hence the contraindications of the Japanese diet:
- pregnancy and lactation period. The child must receive the necessary substances without restrictions; deficiency leads to developmental disorders. Therefore, wait until your baby begins to eat on his own;
- problems with the circulatory system: a large load falls on it during the diet;
- diseases of the digestive and endocrine system.
List of allowed foods
Another advantage of the 14-day Japanese diet is that it is economical. All products are sold in all stores and are not expensive at all compared to the banned ones.
It is best to go to the store before starting a diet and make a strategic reservation for the first time. Those who have tried the described diet say that it is especially difficult to endure its first days, and going to a store full of temptations can cause a nervous breakdown.
By the way, breaking with the salt-free regime is dangerous: the body is in a mode of acute salt deficiency and sharply increasing its amount is dangerous.
So, here's what you should eat for two weeks:
- Fresh fruits low in sugar: citrus fruits, green apples, pineapples, plums, cherries and others;
- Fresh vegetables that do not contain starch: white cabbage, carrots, zucchini, eggplants, tomatoes;
- Freshly squeezed tomato juice;
- Strictly virgin unrefined olive or sesame oil;
- Yogurt without fillers, kefir;
- Cheese with a minimum fat content, but without salt;
- The meat is an extremely lean, skinless fillet. Beef, chicken, fish;
- Eggs. By weight, one chicken egg corresponds to 5 quail eggs;
- Black coffee. Nothing can be added to it, it is undesirable to replace it with soluble ones;
- Tea is also the simplest, the most natural;
- clean drinking water without gas;
- Slices of rye bread without nuts.
By the way, if you add lemon juice to foods without salt, you will get a very interesting flavor that will make it easier for you to give up spices.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To be on the safe side, we will stipulate what exactly is best to take out of the refrigerator and have on hand before starting to follow the "Japanese" regime.
- Unauthorized vegetables and fruits;
- saló;
- Dairy products;
- Smoked meats;
- Baked goods, sweets;
- Any store-bought beverage, especially alcoholic beverages;
- Flavoring additives.
Complete menu
It's hard to forget that the 14-day Japanese diet is one of the really difficult ones to follow. Having decided to perform it, maintain it for the entire prescribed period, do not interrupt or shorten it.
The algorithm assumes three meals a day without snacks or treats (w – breakfast, o – lunch, and – dinner).
- Monday
- h – Coffee;
- or – Cabbage salad, 2 eggs, juice of a couple of tomatoes;
- and – 200 g of fish from a steamer.
- Tuesday
- h – Coffee and 1 cookie;
- o – Steamed fish, cabbage salad;
- and – 100 g of beef, kefir;
- Wednesday
- h – Coffee and 1 cookie;
- or – A couple of eggplants, sautéed with a minimum of oil;
- and - 200 g of beef from the oven, cabbage salad, a couple of eggs;
- Thursday
- h – carrot salad;
- or - 200 g of steamed fish, tomato;
- and – acidic fruits;
- Friday
- h – carrot salad;
- or - 200 g of steamed fish, tomato;
- and – permitted fruits;
- Saturday
- h – Coffee;
- o – Baked chicken fillet, carrot and cabbage salad;
- and – 2 eggs, raw carrots;
- Sunday
- h – Tea;
- or - 200 g of beef from the oven;
- and – Any offered for this week, of your choice, but not fruity.
Sticking to your diet may be difficult at first. But every day the body will get more and more used to it and switch to a new mode of operation. The food will show its true flavor. You will lose the habit of feeling your belly full after eating. The first results of the Japanese diet will be noticeable. This diet does not force you to starve, but rather gradually reduces the volume of your stomach, preventing you from overeating.
So you have tasted victory, the work continues. Here is the schedule for next week (w - breakfast, o - lunch, y - dinner).
- Monday
- h – Coffee;
- or – Half a kilo of baked chicken fillet, cabbage and carrot salad;
- and - Any, except fruit, from last week;
- Tuesday
- h – carrot salad;
- or - 200 g of steamed fish, a couple of tomatoes;
- and – acidic fruits;
- Wednesday
- h – Coffee;
- or – Carrot salad, egg, slice of cheese;
- and – acidic fruits;
- Thursday
- h – Coffee with crackers;
- or – Baked or raw zucchini;
- and - 200 g of beef from the oven, cabbage salad, a couple of eggs;
- Friday
- h – Coffee;
- or - 200 g of steamed fish, cabbage salad;
- and – 200 g of beef from the oven, yogurt;
- Saturday
- h – Coffee;
- or – Cabbage salad, 2 eggs, tomato;
- and – 200 g of steamed fish;
- Sunday
- h – Coffee;
- or – 200 g of steamed fish and cabbage salad;
- and – 200 g of beef and a glass of kefir.
Coleslaw strictly consists of 2 ingredients: crispy cabbage and 20 g of oil. Carrot: respectively, carrots and 20 g of butter.
I would like to point out how convenient the Japanese diet is for men. Even those who don't have any culinary talents can prepare their own food without burdening their loved ones with new rules.
Features of following a salt-free diet.
During a salt-free diet, the body will be in an unusual, almost extreme, state of salt deficiency. This is one of the main secrets of its effectiveness. But for everything to work correctly, it is necessary to follow important principles:
- Drink as much as possible. You will have to drink at least 2 liters of clean water a day in small portions. If you drink 1 glass at a time, you will get approximately 8 shots.
- It is best to drink the first glass of water in the morning, before breakfast. Better yet, drink a couple tablespoons of fiber with this glass. This is a nutritional supplement that is sold in any pharmacy. Taking it regularly in this way will improve intestinal function and further enhance the effectiveness of the diet.
- Don't prolong your diet even if you think you can. 14 days is the longest the human body can go without sodium chloride.
- It is allowed to introduce salt gradually in the last days of the diet. You cannot immediately salt food until it obtains its usual flavor; For the first time, literally add a few crystals of salt and increase the dose a little.
- If necessary, coffee can be replaced with tea. But it is better to leave it as it is: coffee normalizes blood pressure and provides the body with antioxidants.
Quit the Japanese diet
After 14 days of meticulously following the diet, you will inevitably lose weight. Now your job is to properly return the sodium chloride. But it's not just about the salt. The rules for the transition from a diet to a normal life will allow you to maintain your new size for a long time.
- Continue eating according to the diet algorithm. Add new dishes to the menu strictly one at a time.
- Do not increase the serving size. Your stomach contracts a little and that's enough to fill you up. If you overeat, the stomach walls will stretch again, the stomach will enlarge, and the weight will begin to return.
- Add salt very carefully. At first, just a little, then gradually return to the usual amount over a few days.
- It is better to abstain from other spices for at least another month. They increase appetite and make it difficult to establish new, healthy eating habits.
Effective diets often make you want to continue or return to them. But you can't do this with the Japanese diet. If you want to prolong the experiment, abandon the diet wisely, add other vegetables to your diet, diversify your meat dishes and you can strengthen your breakfast a little.
It is allowed to return to the Japanese diet only after six months.
Reviews about weight loss results.
- "I resisted heroically and I am very proud of myself. At the end of the first week it became a little more familiar and then things became easier. The hardest thing was not eating cakes and chocolate for so long. Well, I had to get used to it in small portions. The rest is not scary. And you know, it's been a couple of months until I gained weight. "
- "I found this diet when I was preparing for a wedding and couldn't put on a dress. I urgently managed to lose 10 kg in 2 weeks; no one believed in the success of this experiment until recently! At the wedding I wore a dream dress with a perfect waist. By the way, now I've only gained a couple of kilos.
- "I lost weight with "Japanese" and I don't think it's that heavy. I lost 7 kg. I went from the diet to eating healthier than I was used to and I didn't gain weight. After 7 years I got pregnant and, of course, I didn't I had time for my figure and gained up to 13 kg. Now I am breastfeeding my baby and I must eat what is good for him. As soon as we stop breastfeeding, I will definitely go through these 14 days of asceticism again to regain my previous shape. I trust on this diet 100%.
