Although rolls and sushi seem dietary and low in calories compared to other dishes, the Japanese diet for 14 days is not based on them. It got its name probably because its observance requires the stamina and fortitude of a noble samurai. It's really complicated. But the efforts are worth it: during this diet, real pounds are lost, and in the future it is easy to switch to a classic healthy diet, which will not allow you to gain back what you lost.
Japanese method of weight loss: menu and recommendations
The Japanese 14-day diet is very strict. It will wean you off your usual tastes, "clear your receptors" and make you feel the taste of healthy food. See it not as torture or overcoming obstacles, but as an introduction to something unknown that has been under your nose all your life.
The basic principles of this diet are categorical:
- Salt is strictly prohibited, all other spices as well.
- the menu is very strictly regulated. In addition, it is prescribed not only what to eat, but also exactly how much. in grams;
- You may not replace products even with equivalent analogues in your opinion.
- It is recommended to take multivitamins throughout the diet, because due to a limited range of foods, the body does not receive enough necessary substances.
- Active sports are prohibited alongside the diet.
- the exit from the diet is carried out according to strict rules. If they are neglected, the body will be under a lot of pressure, which can lead to problems.
If you follow all the rules, in 2 weeks the size of your stomach will decrease and after leaving 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 the right diet is: eating vegetables and dietary meat without spices. If this seems meager and tasteless to you, the "Japanese" diet will definitely change your mind. You will begin to taste food that previously seemed bland and learn to enjoy the juicy crunchy vegetable.
Recently, mini versions of the Japanese diet have appeared. They are designed for fewer days, so they may seem easier to endure. But it is not so. After a few days of "Japanese" diet, the body gets used to it and eating becomes comfortable. That is, the short version of the diet will bring exactly the same discomfort, and then it will end, bringing less weight.
There is one more trick. During the first days of the diet, weight is lost mainly due to salt excretion and fluid loss. And only then the stomach shrinks and the metabolism changes, which allows you to maintain the resulting form for a long time. If you stop at the stage of removing water and salt, they will simply return to their old place when you return to your usual way of eating.
Contraindications
The Japanese diet creates emergency conditions for the body, due to which it destroys fat reserves. It is not very diverse and many important substances will be temporarily missing. Hence the contraindications for the Japanese diet:
- period of pregnancy and lactation. The child must receive the necessary substances without restrictions; deficiency leads to developmental disorders. So wait until your baby starts eating on his own.
- problems with the circulatory system: a large load falls on it during a diet.
- diseases of the digestive and endocrine system.
List of permitted foods
A distinct advantage of the 14-day Japanese diet is that it is inexpensive. All products are sold in every store, and are not at all expensive compared to the banned ones.
It is best to go to the store before starting a diet and make a strategic reserve for the first time. Those who have tried the diet described say that it is especially difficult to endure the first few days, and going to a store full of temptations can cause a breakdown.
By the way, moving away from the salt-free regime is dangerous: the body is in a state of acute salt deficiency, and a sharp increase in its amount is dangerous.
So, here's what you should eat for two weeks:
- Fresh fruits low in sugars: 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.
- Extra virgin unrefined olive or sesame oil.
- Yogurt without fillers, kefir.
- Cheese with minimal fat content, but unsalted.
- The meat is extremely lean, skinless fillet. Beef, chicken, fish;
- Eggs. By weight, one chicken egg corresponds to 5 quail eggs.
- Black coffee. You can not add anything to it, it is not desirable to replace it with soluble.
- Tea is also the simplest, the most natural.
- Pure drinking water without gas.
- Nuts from slices of rye bread without dried fruit.
By the way, if you add lemon juice to unsalted food, you will get a very interesting taste that will make it easier for you to wean yourself from spices.
Prohibited Products
Strictly speaking, all products not listed in the algorithm are prohibited. To be on the safe side, we'll define exactly what is best to remove from the fridge and easily accessible before you start following the "Japanese" regimen.
- Unapproved vegetables and fruits.
- Salo?
- Dairy products;
- Smoked meats?
- Pastries, sweets.
- Any store-bought drinks, especially alcoholic drinks.
- Aromatic additives.
Full menu
It's hard to forget that the Japanese 14 Day Diet is one of the really tough ones to follow. Once you decide to go through it, stick to it for the entire prescribed period, don't interrupt or shorten it.
The algorithm assumes three meals a day without snacks and treats (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee?
- o – Cabbage salad, 2 eggs, juice from a few tomatoes.
- y – 200 g of steamed fish.
- Tuesday
- h – Coffee and 1 cracker.
- o – Steamed fish, cabbage salad.
- y – 100 g beef, kefir.
- Wednesday
- h – Coffee and 1 cracker.
- o – A couple of eggplants, sauteed with a little oil.
- y - 200 g beef from the oven, cabbage salad, a few eggs.
- Thursday
- h – carrot salad?
- o - 200 grams of steamed fish, tomato.
- y – Sour fruits.
- Friday
- h – carrot salad?
- o - 200 grams of steamed fish, tomato.
- y – Allowed fruits.
- Saturday
- h – Coffee?
- o – Chicken fillet from the oven, carrot and cabbage salad.
- y – 2 eggs, raw carrots.
- Sunday
- h – Tea?
- o - 200 g beef from the oven.
- y – Any offer for this week, of your choice, but not fruity.
Sticking to your diet can be difficult at first. But every day the body will get used to it more and more and will switch to a new mode of operation. The food will show its true taste. You will lose the habit of feeling full after eating. The first results of the Japanese diet will be felt. This diet does not force you to starve, but gradually reduces the volume of your stomach, preventing you from overeating.
So, you've tasted victory, the work continues. Here is next week's schedule (w - breakfast, o - lunch, y - dinner).
- Monday
- h – Coffee?
- o – Half a kilo of chicken fillet from the oven, salad with cabbage and carrot.
- y - Any, except fruit, from last week.
- Tuesday
- h – carrot salad?
- o - 200 g of fish from a steamer, a few tomatoes.
- y – Sour fruits.
- Wednesday
- h – Coffee?
- o – Carrot salad, egg, slice of cheese.
- y – Sour fruits.
- Thursday
- h – Coffee with crackers.
- o – Zucchini from the oven or raw.
- y - 200 g beef from the oven, cabbage salad, a few eggs.
- Friday
- h – Coffee?
- o - 200 g of steamed fish, cabbage salad.
- y – 200 g beef from the oven, yogurt.
- Saturday
- h – Coffee?
- o – Coleslaw, 2 eggs, tomato.
- y – 200 g of steamed fish.
- Sunday
- h – Coffee?
- o – 200 grams of steamed fish and cabbage salad.
- y – 200 g of beef and a glass of kefir.
The coleslaw consists strictly of 2 ingredients: crispy cabbage and 20 g of oil. Carrot - respectively, from carrots and 20 g of butter.
I would like to note how convenient the Japanese diet is for men. Even those who have no culinary talent at all can cope with their food preparation without burdening their loved ones with new rules.
Characteristics of 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 properly, you need to follow important principles:
- Drink as much as possible. You should drink at least 2 liters of clean water a day in small portions. If you do 1 glass at a time, you will have about 8 approaches.
- It is best to drink the first glass of water in the morning, before breakfast. Better yet, drink a few tablespoons of fiber with that glass. This is a dietary supplement sold at any pharmacy. Taking it regularly in this way will improve bowel function and further enhance the effectiveness of the diet.
- Don't extend your diet even if you think you can. 14 days is the maximum the human body can do without sodium chloride.
- The gradual introduction of salt is allowed in the last days of the diet. You can't immediately salt the food to its usual taste; for the first time, literally add a few salt crystals 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 supplies the body with antioxidants.
Abandoning the Japanese diet
Within 14 days of strictly following the diet, you will inevitably lose weight. Now your job is to return the sodium chloride correctly. But it's not just salt. The rules for the transition from dieting to normal life will allow you to maintain your new size for a long time.
- Continue to eat according to the diet algorithm. Add new dishes to the menu strictly one at a time.
- Do not increase the portion size. Your stomach tightens a little and that's enough to fill you up. If you overeat, the stomach walls will stretch again, the stomach will grow, and the weight will begin to return.
- Add salt very carefully. At first, a little, then gradually return to the usual amount over a few days.
- Better to stay away 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 that with the Japanese diet. If you want to prolong the experiment, stop the diet wisely, add more vegetables to your diet, diversify the meat dishes and you can strengthen your breakfast a little.
It is allowed to return to the Japanese diet only after six months.
Reviews of weight loss results
- "I resisted heroically and I'm very proud of myself. By the end of the first week it became a bit more familiar and then things got easier. The hardest thing was not eating cake and chocolate for so long. Well, I had to get used to the small portions. The rest are not scary. And you know, it's been a few months since I gained weight. ''
- "I found this diet when I was getting ready for a wedding and couldn't fit into a dress. I managed to urgently 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, I've only gained a few pounds now. ''
- "I lost weight on 'Japanese' and I don't think it's that heavy. He lost 7 kg. I switched from dieting to eating healthier than I used to and I didn't gain weight. After 7 years, I got pregnant and, of course, I had no time for my figure and gained 13 kg. Now I am breastfeeding my baby and I have to eat what is good for it. Once we're off breastfeeding, I'll definitely go through those 14 days of asceticism again to get back into shape. I trust this diet 100%. "
