According to people's reviews and results, the Japanese diet helps you lose up to 8 kg in 14 days.Is the diet really that effective?We present to you the Japanese diet menu for every day, as well as its principles and contraindications!
The Japanese diet has nothing to do with the traditional cuisine of the country of the rising sun.So if you are not a sushi lover, you have nothing to worry about.This nutrition system is considered not only one of the most gentle and balanced, but also the most effective.Thanks to the Japanese diet, you can safely get rid of 3 to 4 kilograms in just 7 days.
The essence of the diet
All weight loss programs can be divided into 5 main types: express diets, monodiets, protein or carbohydrate diets, balanced (not strict) and low-calorie diets.The Japanese diet can be classified into the latter.
Despite the fact that, according to the Japanese food system, you cannot consume more than 1200 kcal per day, a suitable menu allows you to feel full almost all day.
But this is far from the only advantage of this program.
Benefits of the Japanese diet:
- symptoms such as hunger, dizziness, nausea, headache are not clearly expressed;
- affordable products;
- The 3 meals a day diet fits perfectly into the work day;
- tangible result;
- The result is guaranteed to last for several months after stopping the diet, as the stomach will shrink and the body will get used to fewer calories;
- The list of permitted products is limited, but such a variety of dishes can be prepared from them that they will not be repeated for 2 weeks.
Basic rules of the diet.
- The Japanese weight loss system is a salt-free diet.Therefore, you will need to abandon white poison for the entire duration of the program.
- Yes, and sugar is contraindicated in this diet.Deviation from these two basic rules will invariably lead to lack of results, bloating, increased blood sugar and even breakdown.It is important to strictly follow the basic postulates of any nutritional system so that the body adapts to the correct processing of food and does not store fats “in reserve.”However, if your health suddenly deteriorates, it is better to stop the program.
- Water also plays an important role in the Japanese system.The ideal will be still water, which you should consume at least 2 liters a day.With the help of the liquid, toxins, poisons, salts will be removed from the body, and animal proteins will also be processed.In addition, water will provide the feeling of satiety necessary when following any diet.
Permitted and prohibited products
In fact, in the Japanese diet, like any other, there are many more prohibited foods than allowed.But, after reading the table below, you will understand that the products are selected in such a way that you can really prepare a wide variety of dishes from them.
| Product name | Authorized products | Prohibited products |
| fruits and berries | Sour apples, pears, cherries, sweet cherries, lemon. | Bananas, as well as any sweet fruit. |
| Vegetables | Cabbage, carrots, zucchini, eggplant. | Vegetables other than those included in the allowed list |
| meat | Beef fillet, chicken fillet, fish fillet | Fatty meats and fish, any semi-finished products. |
| eggs | Chicken and quail eggs | |
| milk products | Skimmed kefir, yogurt without additives | Milk, cottage cheese, cream. |
| flour products | All flour products | |
| Seasonings, salt, sugar, butter. | Extra virgin olive oil | Salt, sugar, seasonings. |
| Drinks | Natural brewed coffee, green leaf tea without flavorings or additives, still water | Factory juices, alcohol, sweet soft drinks. |
Japanese diet: 14 day menu
There are several types of Japanese diet.Each type requires a certain period of time during which it is necessary to follow this nutrition program.You can follow the Japanese diet:
- 7 days;
- 13 days;
- 14 days.
Most fans of the Japanese system prefer to use it for 2 weeks.Therefore, we present you a sample menu for exactly 14 days.
| Day p/p | Breakfast | Lunch | dinner |
| 1 day | black coffee without sugar | hard-boiled eggs (2 pieces), cabbage salad, tomato or tomato juice | fish, cabbage salad |
| Day 2 | black coffee without sugar | fish, cabbage salad | boiled meat, kefir |
| Day 3 | black coffee without sugar | eggplant or zucchini | cabbage salad, boiled eggs (2 pieces), boiled beef |
| 4 day | black coffee without sugar, fresh carrots with lemon juice | fish, tomato juice | fresh fruits |
| 5 day | fresh carrots with lemon juice | boiled fish, tomato juice | fresh fruits |
| Day 6 | black coffee without sugar | salad of boiled chicken fillet, cabbage and carrot | carrots, hard-boiled eggs (2 pieces) |
| Day 7 | green tea without sugar | boiled meat, fruit | carrots, hard-boiled eggs (2 pieces) |
| Day 8 | green tea without sugar | boiled meat, fruit | fish, cabbage salad |
| Day 9 | black coffee without sugar | cheese, carrots, hard-boiled eggs (2 pieces) | fresh fruits |
| 10 days | carrots with lemon juice | fish, tomato juice | fresh fruits |
| Day 11 | black coffee without sugar | zucchini or eggplant | boiled meat, kefir |
| 12 days | black coffee without sugar | fish, cabbage salad | fresh fruits |
| Day 13 | black coffee without sugar | hard-boiled eggs (2 pieces), boiled cabbage, tomato juice | fish |
| Day 14 | black coffee without sugar | fish, cabbage salad | boiled meat, kefir |
Contraindications
Since this nutrition system, despite its balance and gentle regimen, is still quite strict, before giving it preference it is better to consult a doctor.And anyone suffering from at least one of the diseases listed below should abandon the Japanese program completely.The diet is not adequate:
- patients with gastritis or ulcers,
- people with kidney or liver diseases,
- for those who suffer from heart disorders,
- people with vitamin deficiency,
- people with unstable mental health,
- pregnant and lactating women.
But even if you have no medical contraindications, before following the Japanese diet you need to acquire vitamins.The fact is that the range of products here is extremely limited, which means that due to a lack of nutrients, nails can begin to break and hair falls out.
So that the body does not experience severe stress during the Japanese diet, it is better to gradually reduce the diet a few days before starting.Additionally, it is advisable to avoid fast food, flour products and sweets.
General recommendations
As you can see from the menu, the Japanese diet only offers three meals a day.Without a doubt, this is very convenient for those who study or work.However, the intervals between meals are quite large, so some "users" of this program find it difficult at first.In addition, the lack of a regular breakfast can also cause a breakdown.However, you should not give in to temptations, much less snacks.
Otherwise, the Japanese food system simply will not work.In addition, the weight will return and there may be many more extra kilos than before.
quit the diet
You must take seriously not only the process of losing weight, but also the way to get out of it.Because the Japanese diet is quite strict, and to maintain results, it is recommended not to add more than one product per day.Portion sizes should not exceed that of the diet.For breakfast, porridge cooked in water (rice, buckwheat, oatmeal) is gradually introduced, as well as steamed omelette.Fermented dairy products and fruits are suitable for light snacks.
It is better to completely avoid fatty, spicy and overly salty foods.In general, salt should be introduced into the menu very carefully, in small doses.Both during the entire period of weight loss and after, it is necessary to drink more water: at least 2 liters per day.In total, the rehabilitation period should last at least a month.But the result will last at least a year.