Japanese diet for 14 days: menu and opinion of nutritionists

The Japanese are slender, live long and retain a flourishing appearance, good memory and energy into old age. So the Japanese diet is the secret of health and longevity? Everything is not so rosy: we understand it together.

History of the Japanese diet

Lose 7-8 pounds in 14 days: this promises the Japanese diet. Which, frankly, has a very indirect bearing on Japanese cuisine and the food system. In any case, the iron will of the samurai is required to observe it.

There are no traditional Japanese seafood in the diet, only fish. Includes a large amount of sugar-free coffee, which is not a very popular way to serve the drink in Japan. It is advisable to cook food not only without salt but also without spices, which is generally unheard of for the Japanese.

The traditional Japanese food system really has many advantages:

• One study found that a diet based on grains and vegetables with low amounts of soy and animal products reduced the chances of dying from a heart attack or stroke.
• Japan has the lowest obesity index in the world.
• Okinawa, in southern Japan, has the largest number of people in the world over the age of 100.
• Japanese food, especially typical of Okinawa, is rich in antioxidants and flavonoids from vegetables and fruits of various colors and plant estrogens, which help prevent the development of hormone-dependent cancer (such as breast cancer).
• Japanese rituals related to the presentation and aesthetics of the presentation of food and drink are as good for physical and mental health as the habits associated with another healthy diet, the Mediterranean - eat fresh, share meals with family, eat lots of fruit and fish. allow pleasure, enjoy the food.

But the traditional Japanese diet has the same connection to the two-week weight loss diet, called the "Japanese diet, " as a roller coaster ride 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 the gradual restructuring of the attitude to nutrition in general and reducing the total caloric content of the diet. Light proteins become the basis of the menu, and carbohydrates decrease. The fiber in fruits and vegetables helps you feel full.

Diet is said to help restore and normalize digestion and metabolism, but there is no scientific evidence for this. However, giving up sugar, salt, baked goods and alcohol changes the body and the brain. But it is important that the refusal is long-term, 14 days are not enough. And the reduction in portions really returns the stomach stretched in large portions to a normal state. But this does not diminish: this elastic organ can 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 planned. Snacks are unacceptable, which can be a difficult test: physiologically a person is hungry every 3-4 hours, and partial meals in small portions give him more energy than three meals a day.

During the day, according to the Japanese diet, you should drink at least two liters of water. Vegetable oils should be kept to a minimum. A cup of green tea is the only way to soothe hunger.

Nutritionists warn: it is better to prepare for each diet in advance and you should start smoothly to minimize the inevitable stress. For 2-5 days, lighten your diet as much as possible. You can even buy Japanese chopsticks to eat more slowly and thoughtfully. Try to drink and sleep more, be less nervous.

List of forbidden foods in the Japanese diet

1. Salt because it slows down the removal of fluids from the body and raises blood pressure.
2. Sugar, as it is a source of simple carbohydrates, which are quickly deposited in the body in the form of overweight.
3. Alcohol in any form and quantity, because it slows down the metabolism and prevents the removal of toxins from the body.
4. Wheat flour bread.
5. Semi-finished products, fast food, all kinds of sweet desserts and fatty dairy products.

Allowed foods in the Japanese diet

The basis of the Japanese diet are vegetables and fruits (except sweet bananas, figs, grapes), cheese, kefir, fish and meat, eggs. Meat and fish can be fried in vegetable oil. You can choose sunflower, olive, corn, sesame oil - the variety helps to withstand strict restrictions.

Protein is the main nutrient in the diet and this has in common the Japanese diet with other high-protein diets such as the keto diet and the paleo diet in their pros and cons. Fiber is the second most important nutrient for satiety. It is found in cereals, vegetables and fruits.

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

I can	Forbidden
Vegetables Fruits Lean meat and fish Low fat dairy products: cottage cheese, Greek yogurt, kefir, hard cheese Vegetable oil Eggs Black and green tea and coffee without sugar	Potatoes, corn, 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 fats, sugar and salt Canned food, semi-finished products, fast food, desserts, pastries, bread and pastries Alcohol, sweet lemonades and carbonated drinks

Sample menu for 14 days

Breakfast.Almost all 14 days of the Japanese breakfast diet you need to drink only a cup of black coffee without sugar. Sometimes it can be supplemented with biscuits or replaced with green tea. Organic coffee is a staple in the Japanese diet because it contains beneficial natural antioxidants.

Dinner.For lunch you can eat lean fish, chicken or meat with vegetables. You can make salads from fresh vegetables, fry vegetables together with the main dish or eat salads from grated carrots, chopped cabbage, cucumbers. There are no calorie limits, but you need a small portion.

Dinneris the most varied part of the Japanese diet. You can eat fruit, boiled eggs, kefir, hard cheeses. If you wish, the Japanese diet allows you to eat fish or meat with vegetables for dinner, as well as for lunch, but the portion should be smaller.

First day	Black coffee. 2 boiled eggs, coleslaw with vegetable oil. Fried or boiled fish, tomato salad.
Second day	Black coffee and biscuits. Boiled fish, vegetable salad. Boiled beef and a glass of kefir.
The third day	Sugar-free green tea. Portion of boiled or fried fish and a glass of carrot juice. 200 g of all kinds of fruit, except grapes and bananas.
Fourth day	Black coffee. 500 g of boiled chicken without salt with a salad of fresh cabbage and carrots. Fresh carrots and 2 boiled eggs.
Fifth day	Black coffee and a portion of nonfat cottage cheese. Stewed beef 200g, grated carrot salad with butter. A glass of kefir.
Sixth day	Black coffee. 2 boiled eggs, coleslaw with vegetable oil. Fried or boiled fish tomato salad.
Seventh day	Black coffee. Roasted Brussels sprouts and green beans, boiled fish 200g. Tomato juice, fruit.
eighth day	Black tea. 200 g boiled beef, 2 apples. 2 boiled eggs, grated carrots with vegetable oil.
Ninth day	Black coffee and Greek yogurt. 200 g of boiled fish, 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. Portion of boiled beef 100 g, cabbage salad with butter. Tomato juice, apple.
Twelfth day	Yogurt for drinking without additives glass, green tea. Boiled chicken fillet 200g, Peking cabbage salad with butter. Stewed beef 200g, grated carrot salad with butter.
Thirteenth day	Black coffee, wholemeal toast. Steamed fish 200 g, stewed zucchini. A glass of kefir.
fourteenth day	Black coffee, 2 boiled eggs. Boiled chicken breast 300g, cabbage salad with butter. Kefir, apple.

Feedback from followers

• "I always lose weight, my height is 167 cm, and the minimum weight was 56, the maximum 73 after birth. So, I tried many diets: Dukan, Protasov, etc. The Japanese is the most effective, I lose 5-7 kg. Used 4 times.
• "Well, I can say that the results of the diet, of course, made me a little happy. I really lost weight, this can be seen both in the clothes and in the comments of others. But I do not want to repeat this experience. Once again, I was convinced that there is nothing good in strict diets. And as I began to eat in a more or less familiar diet, the weight gradually crept up.
• "This diet helped me lose weight and began to change, but I can not recommend it to anyone, because any diet is stressful for the body and can lead to sad consequences, it is much better to listen to your body and change your attitude. your food "
• "The most important and valuable effect for me was that I didn't want to eat sweets and all sorts of nasty things like chips, biscuits, etc. , but I always adored it! I also liked that I started to feel the taste of the food very sharply, getting much more pleasure from the food.
• "It is said that this diet was developed in a Japanese clinic, whose name is different in different sources. There is also an opinion that there is no Japanese diet, and the name was invented simply for advertising purposes to attract attention. Indeed, among the Japanese you rarely meet a well-fed person, we also heard a lot about Japanese longevity. Conclusion: we trust the Japanese.

The effectiveness and benefits of the Japanese diet

Avoiding sugar and alcohol are probably the only uniquely healthy ideas on the Japanese diet. Even salt should not be completely abandoned.

Many people say that diet really helps to lose weight by limiting calories and, more importantly, changing taste preferences and falling in love with some unhealthy foods. But it is difficult to talk about a change in internal processes: no serious research has been conducted, there are only subjective feelings.

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

The harm of the Japanese diet

The harm is the same as with other modern diets: a sharp reduction in calories can cause stress to the body and a lack of vitamins. The high protein content increases the load on the liver and kidneys.

In addition, nutritionists and those who are losing weight note additional difficulties:

• Coffee with minimal breakfast supplements will not be appreciated by everyone. In stomach problems, this is fraught with bloating and heartburn. Breakfast should give you energy for the whole day and a good mood, not make you live in your dreams for lunch.
• Dry food without salt, spices, oils and sauces. It is physically difficult to eat this, and eating without pleasure leads to impaired absorption of nutrients.
• Food bans and restrictions. In order not to relax, you will need iron will, and gaining weight after the end of the diet is almost inevitable.
• Sports incompatibility. Working on an empty stomach is not a good idea, and a bad mood does not help you adjust to active exercise.