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 got its name rather because it requires the endurance and fortitude of a noble samurai to hold it. It is indeed complicated. But the effort is worth it: during this diet, the kilos are actually lost, 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 Japanese 14-day diet is very strict. It will make you get used to your usual taste, "clear your receptors" and make you feel the taste of healthy food. Think of it not as agony or overcoming obstacles, but as an introduction to something unfamiliar that has been under your nose all your life.
The principles of this diet are classified as:
- salt is strictly forbidden, as are all other spices;
- the menu is very strict. Moreover, it is prescribed not only what to eat, but also exactly how much. In grams;
- You may not substitute products even with equivalent equivalents in your opinion;
- It is advisable to take multivitamins through the diet, because due to the limited selection of foods, the body does not get enough of the necessary substances;
- active sports along with diet are prohibited;
- stopping the diet is done 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 the stomach will decrease and after you stop the diet you will eat less food. The main thing is to continue eating in moderation so as not to stretch it again.
You probably already know what proper nutrition is: eating vegetables and meat without spices. If you think it's small and tasteless, the "Japanese" diet will certainly change your opinion. You'll start tasting foods that previously seemed bland and learn to enjoy the juicy crunch of vegetables.
Recently, miniature versions of the Japanese diet have appeared. They are designed for fewer days, so they may seem easier to tolerate. But it is not so. After a few days of "Japanese" nutrition, the body gets used to it and the food becomes comfortable. That is, the short version of the diet will lead to exactly the same amount of discomfort, and then, in the end, bring 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 formed shape 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 the usual way of eating.
Contraindications
The Japanese diet creates an emergency situation for the body, because it destroys fat reserves. It is not very diverse and many important topics will be temporarily missing. Therefore, there are contraindications for the Japanese diet:
- period of pregnancy and lactation. The child must receive the necessary substances without restrictions, a lack leads to developmental disorders. Therefore, wait until your baby starts eating on his own;
- problems with the circulatory system: a lot of stress falls on it during the diet;
- diseases of the digestive tract 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 they 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 reserve 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 breakdown.
By the way, it is dangerous to break away from the salt-free regime: the body is in an acute salt shortage, and a large increase in its amount is dangerous.
So, here's what you need to eat for two weeks:
- Fresh fruits that are low in sugar: citrus, green apples, pineapples, plums, cherries and others;
- Fresh non-starchy vegetables: cabbage, carrots, zucchini, eggplant, 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 undesirable to replace it with soluble;
- Tea is also the simplest, most natural;
- Pure drinking water without gas;
- Twins of rye bread slices 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 get used to spices.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To be on the safe side, we'll outline what exactly is best removed from the fridge and within reach before starting to follow the "Japanese" plan.
- Unauthorized vegetables and fruits;
- Salo;
- Dairy products;
- Smoked meat;
- Baked goods, sweets;
- All store-bought beverages, especially alcoholic beverages;
- Flavoring additives.
Full menu
It's hard to forget that the Japanese 14-day diet is one of the most difficult to follow. After deciding to go through it, stick to it for the entire prescribed time, 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 from a few tomatoes;
- y – 200 g of fish from a steamboat.
- Tuesday
- h - Coffee and 1 biscuit;
- o – Fish from a steamboat, cabbage salad;
- y - 100 g beef, kefir;
- Wednesday
- h - Coffee and 1 biscuit;
- o - A few eggplants, fried with at least oil;
- y - 200 g of beef from the oven, cabbage salad, a few eggs;
- Thursday
- h - Carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y - Sour fruits;
- Friday
- h - Carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y - Permitted fruits;
- Saturday
- h - Coffee;
- o – Oven-baked chicken fillet, carrot and cabbage salad;
- y - 2 eggs, raw carrots;
- Sunday
- h - Tea;
- o - 200 g of beef from the oven;
- y - All available this week, of your choice, but not fruity.
Sticking to the diet can be difficult at first. But every day the body will get used to it more and more and switch to a new activity. 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 noticeable. This diet does not force you to starve, but gradually reduces the size of your stomach and prevents you from overeating.
So you've tasted victory, the work continues. Here is the schedule for next week (m - breakfast, o - lunch, y - dinner).
- Monday
- h - Coffee;
- o – Half a kilo of chicken fillet from the oven, cabbage and carrot salad;
- y - All, except fruit, from last week;
- Tuesday
- h - Carrot salad;
- o - 200 g of steamed fish, a few tomatoes;
- y - Sour fruits;
- Wednesday
- h - Coffee;
- o - Carrot salad, egg, cheese slice;
- y - Sour fruits;
- Thursday
- h - Coffee with biscuits;
- o – Zucchini baked or raw;
- y - 200 g of beef from the oven, cabbage salad, a few eggs;
- Friday
- h - Coffee;
- o - 200 g of steamed fish, cabbage salad;
- y - 200 g of beef from the oven, yogurt;
- Saturday
- h - Coffee;
- o – Cabbage salad, 2 eggs, tomatoes;
- y - 200 g steamed fish;
- Sunday
- h - Coffee;
- o - 200 g of steamed fish and coleslaw;
- y - 200 g of beef and a glass of kefir.
Cabbage salad consists of only 2 ingredients: crisp white cabbage and 20 g of oil. Carrot - respectively, from carrots and 20 g of butter.
I would like to point out how convenient the Japanese diet is for men. Even those with no cooking skills can manage to 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 severe salt deficit. This is one of the main secrets of its effectiveness. But for everything to work correctly, you need to follow important rules:
- Drink as much as possible. You must drink at least 2 liters of clean water a day in small portions. If you take 1 glass at a time, you will get about 8 methods.
- It is best to drink the first glass of water in the morning, before breakfast. Better yet, drink a few tablespoons of fiber with this glass. This is a food supplement that is sold in any pharmacy. Taking it regularly in this way will improve bowel function and increase the effectiveness of your diet even more.
- Do not extend the diet even if you think you can. 14 days is the maximum the human body can do without sodium chloride.
- It is permissible to add salt gradually in the last days of the diet. You cannot immediately salt the food to its normal taste; the first time, literally add a few crystals of salt and increase the dose a bit.
- 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.
Quitting 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 properly. But it's not just about the salt. The rules for switching from a diet to a 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 only one at a time.
- Do not increase the dose. Your stomach tightens a bit and that's enough to fill you up. If you eat too much, the walls of the stomach will stretch again, the stomach will increase and the weight will start again.
- Salt with great care. At first, just a little, then gradually back to the normal amount over a few days.
- It is 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.
A successful diet often makes you want to continue or return to it. But you can't do this with the Japanese diet. If you want to prolong the experiment, stop the diet wisely, add other vegetables to the diet, diversify the meat dishes and you can strengthen the breakfast a little.
It is allowed to return to the Japanese diet only after six months.
Weight loss results reviews
- "I did a great job and I'm very proud of myself. At the end of the first week it became a little more familiar and then everything went easier. The hardest part was not eating cakes and chocolate for so long. Well, I had to get used to small doses. The rest is not scary. And you know, it's a few months until I'm getting fat. "
- "I found this diet when I was getting ready for a wedding and couldn't fit into a dress. I managed to lose 10 kg quickly 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 in 'Japanese' and I don't feel so heavy. I lost 7 kg. I changed my diet 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 formy figure and gained 13 kg. Now I am breastfeeding my baby and should eat what is good for him. As soon as we stop breastfeeding I will definitely go through this 14 days of asceticism again to regain my previousform. I trust this diet 100%. "
