Although rolls and sushi seem diet and low-calorie compared to other dishes, the 14-day Japanese diet is not based on them. It got its name mostly because its observance required the endurance and fortitude of a noble samurai. It's really complicated. But the effort is worth it: during this diet, kilograms are really 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 method of weight loss: menu and recommendations
The Japanese 14-day diet is very strict. It will take you away from your usual tastes, "clear your receptors" and make you taste healthy food. See it not as suffering or overcoming obstacles, but as an introduction to something unfamiliar that has existed right under your nose all your life.
The main principles of this diet are categorical:
- salt is strictly forbidden, as well as all other spices;
- the menu is very strictly regulated. Moreover, not only what to eat, but also exactly how much is determined. in grams;
- You may not replace the products even with equivalent analogues in your opinion;
- It is advisable to take multivitamins throughout the diet, because the body does not get enough of the necessary substances due to the limited variety of foods;
- active sports are prohibited in parallel with the diet;
- withdrawal from the diet is carried out according to strict rules. If they are neglected, the body will be under a lot of stress and this can lead to problems.
If you follow all the rules, the size of the stomach will decrease within 2 weeks and you will eat less food after quitting the diet. The main thing is to keep eating in moderation so that you don't overeat again.
You probably already know what proper nutrition is: eating vegetables and diet meat without spices. If this seems insignificant and tasteless to you, the "Japanese" diet will surely change your mind. You will begin to savor 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 tolerate. But it is not so. After a few days of "Japanese" nutrition, the body gets used to it and eating becomes easier. That is, a short version of the diet will cause exactly the same amount of discomfort and then end up with 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 after that, the stomach shrinks and the metabolism changes, which allows you to keep the resulting shape for a long time. If you stop at the water and salt removal stage, they will simply return to their old place when you go back to your regular eating habits.
Contraindications
The Japanese diet creates extraordinary conditions for the body, thanks to which it destroys fat reserves. It's not particularly diverse, and many important items will be temporarily missing. So, contraindications to the Japanese diet:
- pregnancy and lactation period. The child should receive the necessary substances without restrictions, the deficiency causes developmental disorders. Therefore, wait until your baby starts eating on his own;
- problems with the circulatory system: during the diet, a great burden falls on it;
- digestive and endocrine system diseases.
List of permitted foods
Another advantage of the 14-day Japanese diet is that it is inexpensive. All products are sold in every store and are not expensive compared to banned products.
Before starting a diet, it's best to go to the store and stock up strategically the first time. Those who have tried the described diet say that it is especially difficult to withstand its first days, and going to a store full of temptations can lead to a breakdown.
By the way, it is dangerous to move away from the salt-free mode: the body is in the mode of acute salt deficiency, and it is dangerous to sharply increase its amount.
So, what to eat for two weeks:
- Fresh fruits low in sugar: 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;
- Unrefined olive or sesame oil;
- Yogurt without fillers, kefir;
- Cheese with a minimum fat content, but without salt;
- The meat is extremely lean, skinless fillet. beef, chicken, fish;
- Egg. By weight, one chicken egg corresponds to 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, the most natural;
- clean drinking water without gas;
- Puree from slices of rye bread without dried fruits.
By the way, if you add lemon juice to unsalted dishes, you get a very interesting taste that will make it easier to cut yourself off from spices.
Prohibited Products
Strictly speaking, all products not listed in the algorithm are prohibited. To be on the safe side, before we start following the "Japanese" regime, we will determine what is best to remove from the refrigerator and easily accessible.
- unauthorized vegetables and fruits;
- Salo;
- Dairy products;
- smoked meats;
- baked goods, sweets;
- Any beverages purchased in a store, especially alcoholic beverages;
- Flavoring additives.
Full menu
It's hard to forget that the Japanese 14-day diet is one of the really difficult ones to follow. Once you decide to go through it, stick to it for the entire allotted time, don't cut or shorten it.
The algorithm assumes eating three times a day without snacks and meals (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee;
- o – Cabbage salad, 2 eggs, juice of a pair of tomatoes;
- y – 200 g of steamed fish.
- Tuesday
- h – Coffee and 1 cracker;
- o – Steamed fish, cabbage salad;
- y - 100 g of beef, kefir;
- Wednesday
- h – Coffee and 1 cracker;
- o – A few eggplants fried in a little oil;
- y - 200 g of beef from the oven, cabbage salad, a few eggs;
- Thursday
- h – carrot salad;
- o - 200 g of fish, tomatoes from one steamer;
- y – sour fruits;
- friday
- h – carrot salad;
- o - 200 g of fish, tomatoes from one steamer;
- y – allowed fruits;
- Saturday
- h – Coffee;
- o – Chicken fillet from the oven, carrot and cabbage salad;
- y – 2 eggs, raw carrot;
- Sunday
- h - River;
- o - 200 g of beef from the oven;
- y – Any suggested for this week, your choice, but not fruity.
Sticking to your diet can be difficult at first. But every day the body will get used to it more and move to a new mode of operation. 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, on the contrary, it gradually reduces the volume of the stomach and protects you from overeating.
So, you have tasted victory, the work continues. Next week's schedule (w - breakfast, o - lunch, y - dinner).
- Monday
- h – Coffee;
- o - half a kilo of chicken fillet from the oven, cabbage and carrot salad;
- y - Any from last week, except fruit;
- Tuesday
- h – carrot salad;
- o - 200 g of fish from a steamer, a few tomatoes;
- y – sour fruits;
- Wednesday
- h – Coffee;
- o – Carrot salad, egg, cheese slice;
- y – sour fruits;
- Thursday
- h – coffee with crackers;
- o – baked or raw zucchini;
- 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 of steamed fish;
- Sunday
- h – Coffee;
- o – 200 g of steamed fish and cabbage salad;
- y – 200 g of beef and a glass of kefir.
Coleslaw is strictly 2 ingredients: crisp cabbage and 20g of oil. Carrots - from carrots and 20 g of fat, respectively.
I would like to mention how convenient the Japanese diet is for men. Even those without any culinary talent can handle preparing their own meals without imposing new rules on their loved ones.
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 each 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 spoonfuls of fiber with this bottle. This is a food supplement sold at any pharmacy. Taking it regularly in this way will improve bowel function and further increase the effectiveness of the diet.
- Do not extend your diet even if you think it is possible. 14 days is the maximum the human body can do without sodium chloride.
- It is allowed to introduce salt gradually in the last days of the diet. You can't immediately salt the food according to its usual taste, for the first time literally add a few crystals of salt and slightly increase the dose.
- 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.
Getting off the Japanese diet
After carefully following the diet, you will inevitably lose weight within 14 days. Now your job is to return the sodium chloride correctly. 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 measurements for a long time.
- Continue to eat according to the diet algorithm. Strictly add new dishes to the menu one at a time.
- Do not increase the serving size. Your stomach shrinks a little and that's enough to fill you up. If you overeat, the walls of the stomach will stretch again, the stomach will grow, and the weight will begin to return.
- Add salt very carefully. A little at first, then gradually return to the usual amount over a few days.
- It is better to give up other spices for at least a month. They increase appetite and make it difficult to create new, healthy eating habits.
Effective diets often make you want to continue or return to them. But you can't do that with the Japanese diet. If you want to prolong the experience, you can go off the diet wisely, add other vegetables to your diet, diversify your meat dishes and make your breakfast a little stronger.
It is permissible to return to the Japanese diet only after six months.
Reviews of weight loss results
- "I stood heroically and I'm proud of myself. At the end of the first week it became a little more familiar and then things got easier. The hardest part was not eating cake and chocolate for a long time. Well, I had to get used to small portions. The rest is not scary. You know, it's been a few months alreadythat I got fat".
- "I found this diet when I was preparing for a wedding and I couldn't fit into a dress. I quickly managed to lose 10 kg in 2 weeks, until recently no one believed in the success of this experiment! I wore a full-waisted nightgown to the wedding. By the way, I have only gained a couple of kilograms now. ".
- "I lost weight in Japanese and I don't think it was that hard. I lost 7 kg. I switched from dieting to eating healthier than I used to and I didn't gain weight. After 7 years I got pregnant and of course I didn't have time for my figure and I gained up to 13 kg. NowI am breastfeeding my baby and I need to eat what is good for him. Once I stop breastfeeding, I will definitely go through this 14-day fast again to get back into shape. I believe in this diet 100%. "
