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 received its name rather because the observance of it requires the endurance and fortitude of a noble samurai. It's really complex. But the efforts are 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 method for losing weight: menu and recommendations
The 14-day Japanese diet is very strict. It will wean you from your usual tastes, "cleanse your receptors" and make you taste healthy food. Think of it not as torment or overcoming obstacles, but as an introduction to something unknown that has existed under your nose all your life.
The fundamental principles of this diet are categorical:
- salt is strictly prohibited, as are all other spices;
- the menu is very strictly regulated. Moreover, it is prescribed not only what to eat, but also exactly how much. In grams;
- In your opinion you cannot replace the products even with equivalent analogues;
- It is recommended to take multivitamins throughout the diet, because due to the limited range of foods the body does not receive enough necessary substances;
- active sports in parallel with 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 abandoning 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 scanty and tasteless to you, the "Japanese" diet will certainly change your opinion. You will start to taste foods that previously seemed bland and you will 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 bear. But is not so. After a few days of "Japanese" food, the body gets used to it and the food becomes comfortable. That is, the short version of the diet will bring exactly the same amount of discomfort, and then end up with less weight.
There is another 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, which allows you to maintain the resulting 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 your usual way of eating.
Contraindications
The Japanese diet creates emergency conditions for the body, thanks to which it destroys fat reserves. It is not particularly diverse and many important substances will be temporarily missing. Hence the contraindications to the Japanese diet:
- pregnancy and breastfeeding period. 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 systems.
List of permitted foods
An added benefit 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 prohibited ones.
It is better 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 nervous breakdown.
By the way, abandoning the salt-free regime is dangerous: the body is in an acute salt deficiency mode, and sharply increasing its amount is dangerous.
So, here's what you need to eat for two weeks:
- Fresh fruit with low sugar content: citrus fruits, green apples, pineapple, plums, cherries and others;
- Fresh vegetables that do not contain starch: white cabbage, carrots, courgettes, aubergines, tomatoes;
- Freshly squeezed tomato juice;
- Strictly virgin and unrefined olive or sesame oil;
- Yogurt without fillers, kefir;
- Cheese with a minimum fat content, but not salty;
- The meat is an extremely lean, skinless fillet. Beef, chicken, fish;
- Egg. 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, the most natural;
- Clean drinking water without gas;
- Rye bread rusks 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 to get rid of spices.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To be safe, we will determine exactly what is best to remove from the refrigerator and keep on hand before starting to follow the "Japanese" regime.
- Unauthorized fruit and vegetables;
- Salò;
- Dairy products;
- Smoked meats;
- Bakery products, sweets;
- Any store-bought beverages, especially alcoholic beverages;
- Flavoring additives.
Complete menu
It's hard to forget that the 14-day Japanese diet is one of those really difficult ones to follow. Having decided to undertake it, stick to it for the entire prescribed period, do not interrupt or shorten it.
The algorithm assumes three meals a day without snacks and sweets (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee;
- or – Cabbage salad, 2 eggs, juice of a couple of tomatoes;
- y – 200 g of fish from a steamer.
- Tuesday
- h – Coffee and 1 cracker;
- or – Steamed fish, coleslaw;
- y – 100 g beef, kefir;
- Wednesday
- h – Coffee and 1 cracker;
- or – A couple of aubergines, sautéed with a minimum of oil;
- y - 200 g of baked beef, coleslaw, a couple of eggs;
- Thursday
- h – Carrot salad;
- or - 200 g of steamed fish, tomato;
- y – Acidic fruits;
- Friday
- h – Carrot salad;
- or - 200 g of steamed fish, tomato;
- y – Fruit allowed;
- Saturday
- h – Coffee;
- or – Baked chicken fillet, carrot and cabbage salad;
- y – 2 eggs, raw carrots;
- Sunday
- h – Tea;
- or - 200 g of baked beef;
- y – Any offer for this week, of your choice, but not fruity.
It can be difficult to stick to your diet at first. But every day the body will get used to it more and more and switch to a new mode of operation. The food will show its true taste. You will lose the habit of feeling your stomach full after eating. The first results of the Japanese diet will become noticeable. This diet doesn't 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 is next week's schedule (w - breakfast, o - lunch, y - dinner).
- Monday
- h – Coffee;
- or – Half a kilo of baked chicken fillet, cabbage and carrot salad;
- y - Any, except fruit, from last week;
- Tuesday
- h – Carrot salad;
- or - 200 g of steamed fish, a couple of tomatoes;
- y – Acidic fruits;
- Wednesday
- h – Coffee;
- or – Carrot salad, egg, slice of cheese;
- y – Acidic fruits;
- Thursday
- h – Coffee with crackers;
- or – Baked or raw courgettes;
- y - 200 g of baked beef, coleslaw, a couple of eggs;
- Friday
- h – Coffee;
- or - 200 g of steamed fish, cabbage salad;
- y – 200 g of baked beef, yogurt;
- Saturday
- h – Coffee;
- or – Cabbage salad, 2 eggs, tomato;
- y – 200 g of steamed fish;
- Sunday
- h – Coffee;
- or – 200 g of steamed fish and cabbage salad;
- y – 200 g of beef and a glass of kefir.
The cabbage salad consists strictly of 2 ingredients: crispy cabbage and 20 g of oil. Carrot - from carrots and 20 g of butter, respectively.
I would like to highlight how convenient the Japanese diet is for men. Even those without any culinary talent can tackle preparing 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 properly, you need to follow important principles:
- Drink as much as possible. You will need to drink at least 2 liters of clean water per day in small portions. If you do 1 glass at a time, you get about 8 approaches.
- It is best to drink your first glass of water in the morning, before breakfast. Better yet, drink a couple of tablespoons of fiber with this glass. This is a dietary supplement that is sold in any pharmacy. Taking it regularly in this way will improve intestinal function and increase the effectiveness of the diet even more.
- Don't prolong the diet even if you think you can. 14 days is the most the human body can do without sodium chloride.
- It is allowed to gradually introduce salt in the last days of the diet. You cannot immediately salt food to its usual taste; 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.
Abandon the Japanese diet
Within 14 days if you follow the diet meticulously, you will inevitably lose weight. Now your task is to return the sodium chloride correctly. But it's not just a question of salt. The rules for transitioning from diet to 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 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 increase and the weight will begin to return.
- Salt very carefully. At first just a little, and 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 on the Japanese diet. If you want to prolong the experiment, wisely abandon the diet, add more 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.
Weight loss results reviews
- "I resisted heroically and I am very proud of myself. By the end of the first week everything became a little more familiar and then things became 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 is not scary. And you know, it was a couple of months before I started gaining weight.
- "I found this diet when I was preparing for a wedding and could not fit into a dress. I managed to urgently lose 10 kg in 2 weeks; no one believed 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 couple of kilograms now. "
- "I lost weight with "Japanese" and I don't think it's that heavy. I lost 7 kg. I switched from the 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 had no time for my figure and I gained up to 13 kg. Now I am breastfeeding my baby and I should eat what is good for him. As soon as I finish breastfeeding, I will definitely go through these 14 days of asceticism to regain my previous form. I trust this diet 100%. "
