Although rolls and sushi seem dietetic and low-calorie compared to other dishes, the 14-day Japanese diet is not based on it. It received its name because its maintenance required the stamina and fortitude of a noble samurai. He's really complex. But the effort is worth it: during this diet, the kilograms really disappear, 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 weight loss method: menu and recommendations
The Japanese 14-day diet is very strict. It will make you break away from your usual taste buds, "clear your receptors", and make you taste healthy food. See it not as a torment or overcoming an obstacle, but as an introduction to something unknown that has existed under your nose all your life.
The main principles of this diet are categories:
- salt is absolutely forbidden, all other spices also;
- the menu is very strictly controlled. Moreover, it is prescribed not only what to eat, but also how much. In grams;
- You may not replace the product even with equivalent analogs in your opinion;
- It is advisable to take multivitamins throughout the diet, because due to the limited range of foods, the body does not receive enough of the 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 experience 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 leaving the diet you will eat less food. The main thing is to keep eating moderately so as not to stretch it further.
Most likely, you already know what the right diet is: eat vegetables and meat diet without spices. If this seems a little bland to you, the "Japanese" diet will definitely change your opinion. You will begin to taste foods that previously seemed bland and learn to enjoy the juicy 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 last. But it is not so. After a few days of the "Japanese" diet, the body will get used to it and food will become comfortable. That is, the short version of the diet will bring the same amount of discomfort, and then end up, bringing less weight.
There is one more trick. In the early 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 water and salt removal stage, they will simply return to their old place when you return to your normal eating habits.
Contraindications
The Japanese diet creates a state of emergency for the body, which destroys fat reserves. It is not very diverse and many essential ingredients will be temporarily lacking. Hence the contraindications to the Japanese diet:
- period of pregnancy and breastfeeding. Children must receive the necessary materials without restriction; 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 a diet;
- diseases of the digestive and endocrine systems.
List of permitted foods
A separate advantage of the 14-day Japanese diet is that it is not expensive. All products are sold in every store, and they are not expensive at all compared to the banned ones.
It is best to go to the store before starting the diet and make a strategic reserve for the first time. Those who have tried the described diet say that it is difficult to survive in the early days, and going to the store full of temptations can cause damage.
In this way, breaking away from a salt-free regime is dangerous: the body is in acute salt deficiency mode, and increasing its amount sharply is dangerous.
So, here's what you should eat for two weeks:
- Low-sugar fresh fruits: citrus, green apple, pineapple, plum, cherry 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 minimal fat content, but without salt;
- The meat is very lean, skinless fillets. beef, chicken, fish;
- Eggs. 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 dissolved;
- Tea is also the simplest, most natural;
- Clean drinking water without gas;
- Rusks from slices of 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 for you to get rid of spices.
Prohibited Products
Strictly speaking, all products not specified in the algorithm are prohibited. To be on the safe side, we'll set things that are best taken out of the fridge and within easy reach before starting to follow the "Japanese" regimen.
- Unauthorized vegetables and fruits;
- Salo;
- Dairy product;
- Smoked meat;
- Baked goods, sweets;
- Any drinks bought in a store, especially alcoholic drinks;
- Seasoning additives.
Full menu
It's hard to forget that the Japanese 14-day diet is one of the most difficult diets to follow. Having decided to live 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 meals (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee;
- o – Cabbage salad, 2 eggs, juice from a pair of tomatoes;
- y – 200 g of fish from the steamer.
- Tuesday
- h – Coffee and 1 cracker;
- o – Fish from the steamer, cabbage salad;
- y - 100 g beef, kefir;
- Wednesday
- h – Coffee and 1 cracker;
- o – A pair of eggplants, sauteed with 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 fruit;
- Friday
- h – carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – Allowed fruits;
- Saturday
- h – Coffee;
- o – Chicken stuffing from the oven, carrot and cabbage salad;
- y – 2 eggs, raw carrot;
- Sunday
- h – Tea;
- o - 200 g beef from the oven;
- y – Any offered for this week, according to your choice, but not fruitful.
Sticking to your diet may be difficult at first. But every day the body will get used to it 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 noticeable. This diet does not force you to starve, but gradually reduces the volume of your stomach, preventing you from overeating.
So, you've tasted victory, work continues. Here is 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 - Any, except fruits, from last week;
- Tuesday
- h – carrot salad;
- o - 200 g of steamed fish, a pair of 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, tomato;
- 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 2 ingredients: crispy cabbage and 20 g of oil. Carrots - respectively, from carrots and 20 g of butter.
I would like to note how simple the Japanese diet is for men. Even those with no culinary talent at all can cope by preparing their own meals without burdening loved ones with new rules.
Features of following a salt-free diet
During a salt-free diet, the body will be in a state of extreme, almost extreme, 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 need to drink at least 2 liters of clean water every day in small portions. If you do 1 glass at a time, you get about 8 approaches.
- It is best to drink a glass of water first thing in the morning, before breakfast. Better yet, drink a few scoops of fiber with this glass. This is a nutritional supplement sold at any pharmacy. Regular intake 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 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 food with a normal taste; for the first time, literally 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 alone - coffee normalizes blood pressure and supplies the body with antioxidants.
Quit the Japanese Diet
Within 14 days of following the diet carefully, you will definitely lose weight. Now your task is to return the sodium chloride correctly. But it's not just about salt. The rules for transitioning from a diet to a normal life will allow you to maintain your new size for a long time.
- Continue to eat according to the diet algorithm. Add new dishes to the menu strictly one at a time.
- Do not increase the serving size. Your stomach clenched a little and that was enough to fill you up. If you overeat, the stomach wall will stretch again, the stomach will expand, and the weight will start to return.
- Add salt carefully. At first, only a little, then gradually return to the normal amount over a few days.
- It is better to hold than other spices for at least another month. They increase appetite and make it difficult to establish new healthy eating habits.
A diet that works 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, stop the diet wisely, add other 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.
Reviews of weight loss results
- "I held on bravely and was very proud of myself. By the end of the first week it became more normal and then things got easier. The hardest thing was not eating cake and chocolate for so long. Well, I had to get used to the partsmall. The rest is not scary. And you know, it was months before I got fat.
- "I found this diet when I was getting ready for a wedding and couldn't fit in a dress. I managed to lose weight immediately in 2 weeks; no one believed in the success of this experiment until recently! At the wedding I wore a dressa dream with a perfect waist. By the way, now I've only gained a few kilograms. "
- "I lost weight on" Japan ", and I didn't think it was that much. Lost 7 kg. I switched from a diet to eating healthier than usual, and did not gain weight. After 7 years, I got pregnant, and, of course, I did not have time for my figure and gained as much as 13 kg. Now I am breastfeeding my baby and should eat what is good for him. Once I leave breastfeeding, I will definitely go through these 14 days of asceticism again to regain my former shape. I believe in this diet 100%. "
