Although rolls and sushi seem dietary and low in calories compared to other dishes, the 14-day Japanese diet is not based on them. It received this name because its observance requires the endurance and courage of a noble samurai. She is really complex. But the effort is worth it: during this diet you really lose kilos and in the future it is easy to switch to a classic healthy diet, which will not allow you to regain what you have lost.
Japanese weight loss method: menu and recommendations
The 14-day Japanese diet is very strict. This will make you move away from your usual tastes, "cleanse your receptors" and taste healthy food. See it not as torment or overcoming obstacles, but as an introduction to something unknown that has existed under your nose your entire life.
The basic principles of this diet are categorical:
- salt is strictly prohibited, all other spices too;
- the menu is strictly regulated. Furthermore, it is prescribed not only what to eat, but also how much exactly. In grams;
- You cannot replace products even with equivalent, in your opinion, analogues;
- It is advisable to take multivitamins throughout the diet, as due to the limited range of foods, the body does not receive necessary substances in sufficient quantity;
- active sports parallel to the diet are prohibited;
- Exit from 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 leaving the diet you will eat less. The main thing is to continue eating in moderation so as not to strain again.
You probably already know what proper nutrition is: eating vegetables and dietary meat without seasonings. If this seems meager and tasteless to you, the "Japanese" diet will certainly change your opinion. You'll begin to enjoy foods that once seemed bland and learn to appreciate the juicy crunch of vegetables.
Recently, mini versions of the Japanese diet have emerged. They are designed to last fewer days, so they may seem easier to bear. But it's not like that. After a few days of "Japanese" food, the body gets used to it and the food becomes comfortable. In other words, the short version of the diet will cause exactly the same discomfort, and then end up bringing less weight.
There is one more trick. In the first few days of the diet, weight loss occurs mainly through salt excretion and fluid loss. And only then the stomach shrinks and the metabolism changes, which makes it possible to maintain the resulting shape for a long time. If you stop at the water and salt removal phase, they will simply return to their old place when you return to your usual diet.
Contraindications
The Japanese diet creates emergency conditions for the body, due to which it destroys fat reserves. It is not particularly diverse and many important substances will be temporarily in short supply. 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
Another advantage of the 14-day Japanese diet is that it is cheap. All products are sold in all stores and are not at all expensive compared to prohibited ones.
It's best to go to the store before starting a diet and make a strategic reservation for the first time. Those who have already tried the described diet say that it is especially difficult to endure the first few days and going to a store full of temptations can provoke a breakdown.
By the way, breaking with the salt-free regime is dangerous: the body is in an acute mode of salt deficiency and drastically increasing its amount is dangerous.
So here's what you should eat for two weeks:
- Fresh fruits with a low sugar content: citrus fruits, green apples, pineapple, plums, cherries and others;
- Fresh vegetables that do not contain starch: white cabbage, carrots, zucchini, eggplant, tomatoes;
- Freshly squeezed tomato juice;
- Strictly virgin unrefined olive oil or sesame;
- Yogurt without filling, kefir;
- Cheese with a minimum fat content, but without salt;
- The meat is an extremely lean, skinless fillet. Meat, chicken, fish;
- Eggs. By weight, one chicken egg corresponds to 5 quail eggs;
- Black coffee. You cannot add anything, it is undesirable to replace it with soluble;
- Tea is also the simplest, the most natural;
- Clean drinking water without gas;
- Rye bread slice pies without nuts.
By the way, if you add lemon juice to unsalted foods, you will get a very interesting flavor that will make it easier to get rid of seasonings.
Prohibited Products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To ensure safety, we will stipulate exactly what is best to remove from the refrigerator and within easy reach before starting to follow the "Japanese" regime.
- Unauthorized vegetables and fruits;
- Salo;
- Dairy products;
- Smoked meats;
- Bakery products, sweets;
- Any store-bought drinks, especially alcoholic beverages;
- Flavoring additives.
Full menu
It's hard to forget that the 14-day Japanese diet is one of the hardest to follow. Having decided to go through this, complete the entire prescribed period, do not 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 of two tomatoes;
- y – 200 g of fish in a bain-marie.
- Tuesday
- h – Coffee and 1 cookie;
- o – Steamed fish, cabbage salad;
- y – 100 g of beef, kefir;
- Wednesday
- h – Coffee and 1 cookie;
- o – Two eggplants sautéed with a minimum of oil;
- y - 200 g of roast beef, cabbage salad, a few eggs;
- Thursday
- h – Carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – acidic fruits;
- Friday
- h – Carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – Fruits allowed;
- Saturday
- h – Coffee;
- o – Baked chicken fillet, carrot and cabbage salad;
- y – 2 eggs, raw carrot;
- Sunday
- h – Tea;
- o - 200 g of roast beef;
- y – Any offer from this week, of your choice, but not fruity.
Following the diet can be difficult at first. But every day the body gets used to it more and more and switches to a new mode of operation. The food will show its true flavor. You will lose the habit of feeling full after eating. The first results of the Japanese diet will be visible. This diet does not force you to starve, but it gradually reduces the volume of your stomach, preventing you from overeating.
So, you have tasted victory, the work continues. Here's the schedule for next week (w - breakfast, o - lunch, y - dinner).
- Monday
- h – Coffee;
- o – Half a kilo of oven-baked chicken fillet, cabbage and carrot salad;
- y - Any, except fruit, from last week;
- Tuesday
- h – Carrot salad;
- o - 200 g of fish in a double boiler, a few tomatoes;
- y – acidic fruits;
- Wednesday
- h – Coffee;
- o – Carrot salad, egg, slice of cheese;
- y – acidic fruits;
- Thursday
- h – Coffee with biscuits;
- o – Oven or raw zucchini;
- y - 200 g of roast beef, cabbage salad, a few eggs;
- Friday
- h – Coffee;
- o - 200 g of steamed fish, cabbage salad;
- y – 200 g of oven-baked beef, yogurt;
- Saturday
- h – Coffee;
- o – Cabbage salad, 2 eggs, tomato;
- y – 200 g of steamed fish;
- Sunday
- h – Coffee;
- o – 200 g of steamed fish and cabbage salad;
- y – 200 g of beef and a glass of kefir.
Coleslaw strictly consists of 2 ingredients: crispy cabbage and 20 g of oil. Carrot - respectively, carrot 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 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, you need to follow important principles:
- Drink as much as possible. You will have to drink at least 2 liters of clean water per day in small portions. If you take 1 cup at a time, you will have about 8 approaches.
- It is best to drink your first glass of water in the morning, before breakfast. Better yet, drink a few 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 bowel function and further increase the effectiveness of the diet.
- Don't prolong your diet, even if you think you can. 14 days is the maximum the human body can live without sodium chloride.
- The gradual introduction of salt is allowed in the last days of the diet. You cannot immediately salt food to its usual taste; for the first time, add literally a few salt crystals and increase the dose a little.
- If necessary, coffee can be replaced with tea. But it's better to leave it as it is – coffee normalizes blood pressure and supplies the body with antioxidants.
Giving up the Japanese Diet
Within 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 transitioning from diet 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 eat too much, the stomach walls will stretch again, the stomach will enlarge, and the weight will begin to return.
- Add salt very carefully. Just a little at first, then gradually return to the usual amount over a few days.
- It is best 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 that with the Japanese diet. If you want to prolong the experience, abandon your diet wisely, add other vegetables to your diet, diversify your meat dishes and you can strengthen your breakfast a little.
Returning to the Japanese diet is only permitted after six months.
Reviews about weight loss results
- "I resisted heroically and I'm very proud of myself. At the end of the first week it became a little more familiar and then things got easier. The hardest part was not eating cakes and chocolates for so long. Well, I had to get used to portions small. The rest is not scary. And you know, it's been a few months before I gained weight. "
- "I found this diet when I was preparing for a wedding and I couldn't fit into a dress. I managed to lose 10 kg urgently 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 few pounds. "
- "I lost weight with "Japanese" and I don't think it's that heavy. I lost 7kg. I changed my diet to a healthier diet than I was used to and I didn't gain weight. After 7 years I got pregnant and, of course, I didn't have time for my figure and I 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 this diet 100%. "
