Although rolls and sushi seem diet and low-calorie compared to other foods, the 14-day Japanese diet is not based on them. Rather, it got its name because its observance requires the endurance and perseverance of a noble samurai. It's really complex. But the efforts are worth it: during this diet, the kilos really fall off, and in the future you can easily 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 gets you used to your usual tastes, "cleanses your receptors", makes you feel the taste of healthy food. Don't look at it as torment or overcoming obstacles, but as an introduction to something unknown that has existed under your nose all your life.
The main principles of this diet are categorical:
- salt is strictly prohibited, as are all other spices;
- the menu is very strictly regulated. Moreover, they prescribe not only what to eat, but also exactly how much. in grams;
- In your opinion, you cannot even replace the products with equivalent analogues;
- It is advisable to take a multivitamin throughout the diet, because due to the limited range of foods, the body does not receive sufficient amounts of the necessary substances;
- active sports are prohibited in parallel with the diet;
- withdrawal from the diet is done according to strict rules. If they are ignored, the body is exposed to a lot of stress, which can lead to problems.
If you follow all the rules, after 2 weeks the size of your stomach will decrease and you will eat less food after leaving the diet. The key is to continue eating in moderation so you don't relapse.
You probably already know what good nutrition is: eating vegetables and diet meat without spices. If this seems little and tasteless to you, the "Japanese" diet will certainly change your opinion. You will begin to taste foods that previously seemed bland and learn to enjoy the juicy crunch of vegetables.
Recently, mini versions of the Japanese diet have appeared. They are designed for fewer days, so they may seem easier to bear. But this 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 causes exactly the same amount of discomfort, then ends and brings less weight.
There is one more trick. During the initial days of the diet, weight is lost mainly due to salt and fluid loss. And only after that, the stomach decreases and the metabolism changes, which makes it possible to maintain the received form for a long time. If you stop the phase of removing water and salt, they will simply return to their old place when you go back to your usual way of eating.
Contraindications
The Japanese diet creates emergencies for the body, causing it to destroy fat reserves. It's not particularly diverse, and a lot of important material will be temporarily missing. Therefore, the contraindications of the Japanese diet:
- pregnancy and breastfeeding period. The child must receive the necessary materials without restriction, their lack leads to developmental disorders. Therefore, wait until the baby starts to eat independently;
- problems with the circulatory system: a heavy load falls on it during the diet;
- diseases of the digestive system and the endocrine system.
List of permitted foods
The special advantage of the 14-day Japanese diet is that it is cheap. All products are sold in all stores and are not expensive at all compared to the banned ones.
It's best to go to the grocery store before starting the diet and stock up strategically the first time. Those who have tried the described diet say that it is especially difficult to endure its initial days, and going to the store full of temptations can trigger a breakdown.
By the way, breaking away from the salt-free system is dangerous: the body is in an acute salt-deficiency mode, and a sharp increase in its amount is dangerous.
So here's what you should eat for two weeks:
- Fresh fruits with low sugar content: citrus fruits, green apples, pineapples, plums, cherries and others;
- Fresh vegetables that do not contain starch: white cabbage, carrots, zucchini, eggplant, tomatoes;
- Freshly squeezed tomato juice;
- Extra virgin unrefined olive or sesame oil;
- Yogurt without fillers, kefir;
- Low-fat but unsalted cheese;
- The meat is extremely lean, skinless fillet. Beef, chicken, fish;
- Egg. By weight, one chicken egg is equivalent to 5 quail eggs;
- Black coffee. You can not add anything, it is undesirable to replace it with soluble;
- Tea is also the simplest, most natural;
- Clean drinking water without gas;
- Slices of twice-baked rye bread without dried fruit.
By the way, if you add lemon juice to unsalted foods, you get a very interesting taste that makes it easier to get rid of spices.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are prohibited. Just to be on the safe side, we'll determine exactly what's best to remove from the fridge and out of easy reach before you start following the 'Japanese' rule.
- Not allowed vegetables and fruits;
- Salo;
- Dairy products;
- Smoked meats;
- Bakery goods, sweets;
- Any store liquor, especially alcoholic beverages;
- Flavoring additives.
Full menu
It is hard to forget that the Japanese 14-day diet is one of the most difficult diets to follow. If you decide to go through with it, stick to it for the full prescribed duration, don't interrupt or shorten it.
The algorithm assumes three meals a day without snacks and delicacies (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee;
- o – Cabbage salad, 2 eggs, juice of a couple of tomatoes;
- y – 200 g of fish from a steamer.
- Tuesday
- h – Coffee and 1 biscuit;
- o – Stewed fish, cabbage salad;
- y – 100 g of beef, kefir;
- Wednesday
- h – Coffee and 1 biscuit;
- o – a couple of eggplants, fried in minimal 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 fruits;
- Friday
- h – Carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – Permitted fruits;
- Saturday
- h – Coffee;
- o – Chicken fillet from the oven, carrot and cabbage salad;
- y – 2 eggs, raw carrot;
- Sunday
- h – Tea;
- o - 200 g of beef from the oven;
- y - Any offer for this week, as you like, but not fruit.
At first, it can be difficult to stick to the diet. But the body gets used to it day by day and switches to a new mode. The food shows 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 volume of your stomach, preventing overeating.
So, you've tasted victory, the work continues. Here is 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 fish from a steamer, a couple of tomatoes;
- y – Sour fruits;
- Wednesday
- h – Coffee;
- o – Carrot salad, egg, slice of cheese;
- y – Sour fruits;
- Thursday
- h – Coffee biscuits;
- 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 oven-baked beef, yogurt;
- Saturday
- h – Coffee;
- o – Cabbage salad, 2 eggs, tomatoes;
- y – 200 g of steamed fish;
- Sunday
- h – Coffee;
- o – 200 g steamed fish and cabbage salad;
- y – 200 g of beef and a glass of kefir.
Cabbage salad consists of strictly 2 ingredients: crispy cabbage and 20 g of oil. Carrot - from carrots 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 cope with preparing their own meals without burdening loved ones with new rules.
Characteristics of following a salt-free diet
During a salt-free diet, the body enters an unusual, almost extreme state of salt deficiency. This is one of the main secrets of its effectiveness. But in order for everything to work properly, you must follow important principles:
- Drink as much as possible. At least 2 liters of clean water should be drunk daily, in small portions. If you do 1 cup at a time, you get about 8 approaches.
- It is best to drink the first glass of water in the morning, before breakfast. Even better, drink a few tablespoons of fiber with this glass. This is a food supplement that is sold in any pharmacy. In this way, taking it regularly improves bowel function and increases the effectiveness of the diet even more.
- Do not extend the diet, even if you think you can. 14 days is the maximum that the human body can do without sodium chloride.
- The gradual introduction of salt in the last days of the diet is allowed. Food cannot be immediately salted to its usual taste; first literally add some salt crystals 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.
Abandoning the Japanese diet
After meticulously following the diet, you will inevitably lose weight within 14 days. Now your job is to return sodium chloride properly. But it's not just about salt. The rules of transition from a diet to a normal life will allow you to keep your new size for a long time.
- Continue eating according to the diet algorithm. Add new foods to the menu strictly one at a time.
- Do not increase the dose size. Your stomach tightens a little, and that's enough to fill you up. If you overeat, the stomach walls stretch again, the stomach grows, and the weight begins to return.
- Carefully add salt. Just a little at first, then gradually return to the normal amount over a few days.
- It is better to refrain from other spices for at least another month. They increase appetite and make it difficult to develop new, healthy eating habits.
Effective diets often make people want to continue or return to them. But you can't do that with the Japanese diet. If you want to extend the experiment, leave the diet wisely, include other vegetables in your diet, make your meat dishes more varied, and you can strengthen your breakfast a little.
You should only return to the Japanese diet after six months.
Reviews of weight loss results
- "I persevered heroically and I'm very proud of myself. By the end of the first week, it became a bit more familiar, and then it got easier. The hardest part was that he didn't eat cookies and chocolate for a long time. Well, I had to get used to the small portions. The rest are not scary. And you know, it was a few months before I gained weight. "
- "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 urgently in 2 weeks, until recently no one believed in the success of this experiment! I wore a dream dress with a perfect waist to the wedding. By the way, I've only gained a few kilos. "
- "I've lost weight in Japanese and I don't think it's that hard. He lost 7 kg. I went from dieting to eating healthier than usual and I didn't gain weight. After 7 years I got pregnant and of course I didn't have time to get in shape and gained 13 kg. Now I am breastfeeding my baby and I should eat what is good for him. As soon as we stop breastfeeding, I will definitely go through this 14-day asceticism again to get back to my previous shape. I trust this diet 100%. "
