Although rolls and sushi seem like a meal and are low in calories compared to other dishes, the 14-day Japanese diet is not based on them. It got its name because its implementation required the stamina and fortitude of a noble samurai. He's really complicated. But the efforts are not in vain: during this diet, kilograms really go away, 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 Japanese 14 day diet is very strict. This will take you away from your usual tastes, "cleanse your receptors", and make you taste the taste of healthy foods. Think of it not as torture or overcoming obstacles, but as an introduction to something unfamiliar that has been in front of you all your life.
The main principles of this diet are categorical:
- salt is strictly prohibited, all other spices too;
- the menu is very strictly regulated. Moreover, it is not only determined what to eat, but also exactly how much. In grams;
- You cannot replace the product even with an analogue that you think is equivalent;
- It is advisable to take multivitamins throughout the diet, because due to the limited type of food, the body does not receive enough necessary substances;
- active sports simultaneously with diet is prohibited;
- Exit from the diet is carried out according to strict rules. If ignored, the body will experience a lot of stress which can cause problems.
If you follow all the rules, in 2 weeks your stomach will decrease in size and after leaving the diet you will eat less. The important thing is to continue to eat enough so that it doesn't stretch out again.
Most likely, you already know what proper nutrition is: eating vegetable and meat foods without spices. If this seems scanty and tasteless to you, the "Japanese" diet will definitely change your opinion. You will start to taste foods that previously tasted bland and learn to enjoy the crunch of vegetables.
Recently, a mini version of the Japanese diet has appeared. They are designed for fewer days, so they may seem easier to bear. But that's not the case. After a few days of "Japanese" nutrition, the body gets used to it and the food becomes comfortable. This means that the shortened version of this diet will cause exactly the same discomfort, and then end up reducing the weight.
There is one more trick. In the early 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 resulting shape for a long time. If you stop at the stage of eliminating water and salt, they will return to their original place once you return to your usual way of eating.
Contraindications
The Japanese diet creates emergency conditions for the body, thereby destroying fat reserves. It is not very diverse and many important substances will be temporarily deficient. Hence the contraindications to the Japanese diet:
- pregnancy and breastfeeding period. The child should receive the necessary substances without restrictions, deficiency leads to developmental disorders. Therefore, wait until your baby starts eating on his own;
- problems with the circulatory system: a large load falls on it during the diet;
- diseases of the digestive and endocrine systems.
List of permitted foods
The distinct advantage of the 14 day Japanese diet is its low cost. All products are sold in every store, and their prices are not at all expensive compared to prohibited products.
It's best to go to the store before starting a diet and make strategic reserves the first time. Those who have tried the diet described say that it is very difficult to get through the initial days, and going to a store full of temptations can trigger a meltdown.
By the way, breaking away from the salt-free regime is dangerous: the body is in an acute salt deficiency mode, and sharply increasing its amount is also dangerous.
So, here's what you should eat for two weeks:
- Fresh fruits low in sugar: oranges, green apples, pineapples, plums, cherries and others;
- Fresh vegetables that do not contain starch: white cabbage, carrots, zucchini, eggplant, tomatoes;
- fresh tomato juice;
- Pure olive oil or pure sesame oil;
- Yogurt without fillers, kefir;
- Cheese with minimal fat content, but unsalted;
- The meat is very lean, skinless fillet. Beef, chicken, fish;
- Egg. Based on weight, one chicken egg is the same as 5 quail eggs;
- Black coffee. you cannot add anything to it, it is undesirable to replace it with a soluble one;
- Tea is also the simplest, most natural;
- Clean drinking water without gas;
- Rusks from sliced rye bread without dried fruit.
By the way, if you add lemon juice to food without salt, you will get a very interesting taste that will make it easier to remove the seasoning.
Prohibited Products
Actually, all products that are not mentioned in the algorithm are prohibited. To be on the safe side, we'll outline what is best out of the refrigerator and within easy reach before starting to follow the "Japanese" diet.
- Unauthorized vegetables and fruits;
- Salo;
- Dairy products;
- smoked meat;
- Baked goods, sweets;
- Any store-bought drink, especially alcoholic beverages;
- Additional flavoring ingredients.
Complete menu
It's hard to forget that the Japanese 14 day diet is one that is very difficult to follow. Once you decide to go through with it, stick to it for the specified period of time, don't interrupt or shorten it.
This algorithm assumes three meals a day without snacks and snacks (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee;
- o – Cabbage salad, 2 eggs, juice from several tomatoes;
- y – 200 g fish from the steamer.
- Tuesday
- h – Coffee and 1 cracker;
- o – Steamed fish, cabbage salad;
- y – 100 g beef, kefir;
- Wednesday
- h – Coffee and 1 cracker;
- o – Several eggplants, sauteed with a little oil;
- y - 200 g beef from the oven, cabbage salad, a few eggs;
- Thursday
- h – carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – Sour fruit;
- Friday
- h – carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – Allowed fruit;
- Saturday
- h – Coffee;
- o – Chicken fillet from the oven, carrot and cabbage salad;
- y – 2 eggs, raw carrots;
- Sunday
- h – Tea;
- o - 200 g beef from the oven;
- y – Any offer for the week, of your choice, but did not come to fruition.
Maintaining your diet may be difficult 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 full after eating. The first results of the Japanese diet will be visible. This diet does not force you to starve, but gradually reduces stomach volume thereby preventing you from overeating.
So, you've 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 chicken fillet from the oven, cabbage and carrot salad;
- y - Anything, except fruit, from last week;
- Tuesday
- h – carrot salad;
- o - 200 g of fish from a steamer, a few tomatoes;
- y – Sour fruit;
- Wednesday
- h – Coffee;
- o – Carrot salad, egg, cheese slices;
- y – Sour fruit;
- Thursday
- h – Coffee with crackers;
- o – Zucchini from the oven or raw;
- y - 200 g beef from the oven, cabbage salad, a few eggs;
- Friday
- h – Coffee;
- o - 200 g steamed fish, cabbage salad;
- y – 200 g 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 steamed fish and cabbage salad;
- y – 200 g beef and a glass of kefir.
Cabbage salad consists of only 2 ingredients: crispy cabbage and 20 g of oil. Carrots - respectively, from carrots and 20 g butter.
I would like to note how convenient the Japanese diet is for men. Even those with no culinary talent at all can prepare their own meals without burdening their loved ones with new rules.
Features of following a salt-free diet
While on a salt-free diet, the body will be in an unusual and almost extreme state of salt deficiency. This is one of the main secrets of its effectiveness. But for everything to work correctly, you must follow important principles:
- Drink as much as possible. You should 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's best to drink a glass of water first thing in the morning, before breakfast. Better yet, drink a few tablespoons of fiber with this glass. This is a nutritional supplement sold in any pharmacy. Consuming it regularly in this way will improve bowel function and further increase the effectiveness of the diet.
- Don't extend your diet even if you think you can. 14 days is the maximum time the human body can go without sodium chloride.
- It is permissible to introduce salt gradually in the last days of the diet. You cannot immediately marinate food according to your usual taste; for the first time, add a few salt crystals and increase the dose slightly.
- If necessary, coffee can be replaced with tea. But it's better to leave it as is – coffee normalizes blood pressure and supplies antioxidants to the body.
Quitting the Japanese Diet
Within 14 days of following the diet carefully, you will definitely lose weight. Now your task is to restore the sodium chloride properly. But it's not just about 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 one by one.
- Don't increase portion sizes. Your stomach tightens slightly and it's enough to fill you up. If you overeat, the stomach walls will stretch again, the stomach will enlarge, and the weight will start to return.
- Add salt very carefully. At first just a little, then gradually return to the usual amount over a few days.
- It is better not to consume other spices for at least another month. They increase appetite and make it difficult to establish new healthy eating habits.
An effective 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 extend the experiment, break the 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 allowed after six months.
Reviews about weight loss results
- "I survived heroically and was very proud of myself. By the end of the first week it became a little more familiar and then things got easier. The hardest thing was not eating cake and chocolate for too long. Well, I had to get used to the portionssmall. The rest is not scary. And you know, it's been a few months since I got fat. "
- "I discovered this diet when I was getting ready for a wedding and couldn't wear a dress. I managed to lose 10 kg in 2 weeks, until now no one believes in the success of this experiment! At the wedding I wore a dream dress with a high waistperfect. By the way, now I've only gained a few pounds. "
- "I lost weight with "Japan", and I don't think it's that heavy. Lost 7kg. I switched from a diet to a healthier diet than usual, and I didn't gain weight. After 7 years, I got pregnant, and, of course, I did not have time to maintain my figure and my weight increased by 13 kg. Now I am breastfeeding my baby and have to eat what is good for him. As soon as we stop breastfeeding, I will definitely undergo these 14 days of asceticismagain to get back my old shape. I believe in this diet 100%. "
