Japanese diet for 14 days: menu and opinion of nutrition experts

Japanese diet for weight loss

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

Fish is a staple of the Japanese diet, with the exception of fatty varieties such as salmon.

History of the Japanese diet

7-8 pounds of weight loss in 14 days: this is what the Japanese diet promises. Which is frankly very indirectly related to Japanese cuisine and the food system. In any case, the samurai's iron will is required to comply with it.

There are no traditional Japanese seafood in the diet, just fish. It contains a large amount of coffee without sugar, which is not a very popular way to serve a drink in Japan. It is recommended to cook food not only without salt but also without seasoning, which is generally unknown to the Japanese.

The traditional Japanese food system has several advantages:

  • One study found that a diet based on grains and vegetables that contained small amounts of soy and animal products reduced the likelihood of dying from a heart attack or stroke.
  • Japan has the lowest obesity index in the world.
  • Okinawa, in the south of Japan, is home to most people over the age of 100 in the world.
  • Japanese foods, especially those typical of Okinawa, are rich in antioxidants and flavonoids from vegetables and fruits of various colors, as well as 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 are as good for physical and mental health as other habits related to healthy eating, Mediterranean - eat fresh, share with family, eat lots of fruit and fish, let go of pleasure, enjoy food.

But the traditional Japanese diet treats the two-week diet, called the "Japanese diet, " in the same way as a roller coaster 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 to gradually change their attitudes towards nutrition and reduce the total caloric content of the diet. Light proteins become the basis of the menu and carbohydrates are reduced. The fibers found in fruits and vegetables help maintain a feeling of satiety.

It is claimed that diet helps to rebuild and normalize digestion and metabolism, but there is no scientific evidence for this. However, leaving out sugar, salt, baked goods and alcohol changes the body and brain. But it is important that the rejection is long-term, 14 days is not enough. And reducing the doses actually returns the stomach, which is tense in large doses, to normal. But it does not reduce: this elastic organ does not 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 scheduled. Snacks are unacceptable, which can be a difficult ordeal: physiologically, a person starves every 3-4 hours, and eating small portions gives him more energy than eating three meals a day.

You should drink at least two liters of water during the day according to the Japanese diet. Vegetable oils should be kept to a minimum. A cup of green tea is the only appetite suppressant.

Nutrition experts warn you that it is better to prepare in advance for any diet and you should start smoothly to keep the inevitable stress to a minimum. Lighten your diet as much as possible for 2-5 days. You can even buy Japanese chopsticks to eat slower and more thoughtfully. Try to drink more and sleep more, be less nervous.

Sweets and fast food are forbidden in the Japanese diet.

List of prohibited foods in the Japanese diet

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

Approved foods in the Japanese diet

In the Japanese diet, the diet is based on 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 will help you endure the strict limitations.

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

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

Can This is forbidden
  • Vegetables
  • Fruits
  • Lean meat and fish
  • Low fat dairy products: cottage cheese, Greek yoghurt, kefir, hard cheese
  • Vegetable oil
  • Egg
  • Black and green tea and coffee without sugar
  • Potatoes, maize, 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 carbonated drinks

Sample menu for 14 days

Breakfast.On almost all 14 days of the Japanese diet, you only need to drink one cup of black coffee without sugar for breakfast. It can sometimes be supplemented with biscuits or replaced with green tea. Organic coffee is a cornerstone of the Japanese diet because it contains beneficial natural antioxidants.

Dinner.You can eat lean fish, chicken or meat with vegetables for lunch. We can make a salad from fresh vegetables, we can fry the vegetables together as a main course, or we can eat a salad from grated carrots, chopped cabbage and cucumbers. There are no calorie limits, but a small dose is required.

Dinnerthe 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 than for lunch, but the portion should be smaller.

First day
  • Black coffee.
  • 2 boiled eggs, cabbage salad with vegetable oil.
  • Fried or cooked fish, tomato salad.
The second day
  • Black coffee and biscuits.
  • Boiled fish with vegetable salad.
  • Boiled beef and a glass of kefir.
The third day
  • Green tea without sugar.
  • A serving of cooked or fried fish and a glass of carrot juice.
  • 200 g of any fruit other than grapes or bananas.
Fourth day
  • Black coffee.
  • 500 g boiled chicken without salt with fresh cabbage and carrot salad.
  • Fresh carrots and 2 boiled eggs.
Fifth day
  • Black coffee and a portion of nonfat cottage cheese.
  • Stewed veal 200 gr, grated carrot salad with butter.
  • A glass of kefir.
Sixth day
  • Black coffee.
  • 2 boiled eggs, cabbage salad with vegetable oil.
  • Baked or cooked fish tomato salad.
Seventh day
  • Black coffee.
  • Roasted brussels sprouts and green beans, cooked fish 200 gr.
  • Tomato juice with fruit.
eighth day
  • 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 cooked fish with fresh cabbage salad.
  • 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.
Eleventh day
  • Black coffee and biscuits.
  • A serving of cooked beef 100 gr, cabbage salad with butter.
  • Tomato juice, apples.
Twelfth day
  • Drinking yogurt without additives in a glass of green tea.
  • Boiled chicken fillet 200 gr with Peking cabbage salad with butter.
  • Stewed veal 200 gr, grated carrot salad with butter.
Thirteenth day
  • Black coffee toast made from wholemeal flour.
  • Steamed fish 200 gr, steamed zucchini.
  • A glass of kefir.
fourteenth day
  • Black coffee with 2 boiled eggs.
  • Boiled chicken breast 300 g, cabbage salad with butter.
  • Kefir, apple.
Vegetable salad for lunch with a girl losing weight according to the principles of the Japanese diet

Follower feedback

  • "I always lose weight, my height was 167 cm, after giving birth I was 56, the maximum was 73. So I tried a lot of diets: Dukan, Protasov, etc. The Japanese are the most efficient, I drop 5-7kg off it. Used 4 times.
  • "Well, I can say that the results of the diet were naturally a little satisfying for me. I really lost weight, it shows in the clothes and in the comments of others as well. But I don’t want to repeat that experience. Once again, I am convinced that there is nothing good about strict diets. And as soon as I started eating in a more or less usual way, the weight gradually crawled up.
  • "This diet has helped you lose weight and initiate change, but I can’t recommend it to anyone because any diet is stressful for the body and can have sad consequences, it’s much better to listen to our body and change our attitude towards food. . "
  • "The most important and valuable effect for me was that I didn’t want sweets and all sorts of nasty things like chips, biscuits, and so on. to eat, but I always loved it! I also liked that I started to feel the taste of the food very sharply and I got a lot more pleasure from the food.
  • "It is said that this diet was developed in a Japanese clinic with different names in different sources. There is also an opinion that there is no Japanese diet and the name was invented simply for advertising purposes to draw attention. Indeed, among the Japanese, it is rare to meet a well-nourished person, we have heard a lot about the long life in Japan as well. Conclusion: we trust the Japanese. "

Effectiveness and benefits of the Japanese diet

Avoiding sugar and alcohol is perhaps the only uniquely healthy idea in the Japanese diet. Even salt should not be left out altogether.

Many people note that diet really helps you lose weight by limiting calories and, more importantly, changing your taste preferences and falling in love with some unhealthy foods. But it is difficult to talk about changes in internal processes: no serious studies have been done, there are only subjective feelings.

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

Too much protein in the Japanese diet can cause liver and kidney problems

Adverse effects of the Japanese diet

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

In addition, nutritionists and dieters are noticing additional difficulties:

  • Not everyone will appreciate the minimum coffee added to breakfast. In case of stomach problems, it is full of bloating and heartburn. Breakfast should be full of energy and good mood all day long, not a dream of lunch.
  • Dry food without salt, spices, oils and sauces. This is physically difficult to eat, and eating without enjoyment leads to poorer absorption of nutrients.
  • Food Prohibitions and Restrictions. In order not to get rid of it, you need an iron will, and weight gain after completing your diet is almost inevitable.
  • Sports conflict of interest. Activity on an empty stomach is not a good idea, nor is a bad mood to help you tune in to an active load.