Although rolls and sushi look dietary and low-calorie compared to other dishes, the Japanese diet for 14 days is not based on them. It got its name rather 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, the pounds are really lost, and in the future it is easy to switch to a classic healthy diet, which will not allow you to return the lost.
Japanese method of losing weight: menu and recommendations
The Japanese 14-day diet is very strict. It will make you give up your usual tastes, "purify your receptors" and taste the taste of healthy food. See it not as torture or overcoming obstacles, but as an introduction to something unknown that has existed all your lifeunder your nose.
The main principles of this diet are categorical:
- salt is strictly prohibited, as are all other spices;
- the menu is very strictly regulated. In addition, it is prescribed not only what to eat, but also exactly how much. In grams;
- You cannot replace products even with equivalent analogues in your opinion;
- It is recommended to take multivitamins throughout the diet, because due to the limited range of foods, the body does not receive enough necessary substances;
- active sports are prohibited in parallel with the diet;
- leaving the diet is carried out according to strict rules. If they are neglected, the body will be subjected to severe stress, which can lead to problems.
If you follow all the rules, after 2 weeks the size of your stomach will decrease and after leaving the diet you will take less food. The main thing is to continue to eat moderately so as not to stretch it again.
Most likely, you already know what proper nutrition is: eat vegetables and dietary meat without spices. If this seems meager and tasteless to you, the "Japanese" diet will certainly change your mind. You will begin to taste food that previously seemed bland and you will 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 sustain. But it's not like that. After a few days of "Japanese" food, the body gets used to it and the food becomes comfortable. That is, the short version of the diet will bring exactly the same amount of discomfort and then end up carrying less weight.
There is one more trick. In the first 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 obtained shape for a long time. If you stop at the stage of removing water and salt, they will simply return to their old place when you return to your usual way of eating.
Contraindications
The Japanese diet creates extraordinary conditions for the body, which is why it destroys fat reserves. It is not very diverse and many important substances will be temporarily missing. Hence the contraindications for the Japanese diet:
- period of pregnancy and breastfeeding. The child must receive the necessary substances without restrictions, the deficiency leads to developmental disorders. So wait until your baby starts feeding on his own;
- problems with the circulatory system: a large load falls on it during a diet;
- diseases of the digestive and endocrine system.
List of permitted foods
A separate advantage of the 14-day Japanese diet is that it is inexpensive. All products are sold in every store and are not at all expensive compared to the banned ones.
It's best to go to the store before starting a diet and make a strategic reserve the first time. Those who have tried the described diet say that it is especially difficult to endure its first days, and going to a store full of temptations can cause a crash.
By the way, abandoning the salt-free regime is dangerous: the body is in a mode of acute salt shortage, 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, eggplants, tomatoes;
- Freshly squeezed tomato juice;
- Extra virgin unrefined olive or sesame oil;
- Yogurt without fillers, kefir;
- Cheese with minimal fat content, but unsalted;
- The meat is an extremely lean fillet without skin. 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 not desirable to replace it with soluble;
- Tea is also the simplest, the most natural;
- Pure drinking water without gas;
- Crackers from slices of rye bread without dried fruit.
By the way, if you add lemon juice to unsalted food, you will get a very interesting taste that will help you to give up spices more easily.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To be on the safe side, we will specify exactly what is best to take out of the refrigerator and in an easily accessible place before you start following the "Japanese" regime.
- Unauthorized vegetables and fruits;
- lard;
- Dairy products;
- Smoked meats;
- Baked goods, sweets;
- Any store-bought drinks, 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 prescribed period, do not interrupt or shorten it.
The algorithm assumes three meals a day without snacks and treats (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee;
- o – Cabbage salad, 2 eggs, juice of several tomatoes;
- y – 200 g of fish from a steamer.
- Tuesday
- h – Coffee and 1 cracker;
- o – Steamed fish, cabbage salad;
- y – 100 g of beef, kefir;
- Wednesday
- h – Coffee and 1 cracker;
- o – Several eggplants stewed with a minimum of oil;
- y - 200 g of beef from the oven, cabbage salad, a few eggs;
- Thursday
- h – Carrot salad;
- o - 200 g of steamed fish, tomato;
- y – Sour fruits;
- Friday
- h – Carrot salad;
- o - 200 g of steamed fish, tomato;
- y – Allowed fruits;
- Saturday
- h – Coffee;
- o – Baked chicken fillet, carrot and cabbage salad;
- y – 2 eggs, raw carrots;
- Sunday
- h – Tea;
- o - 200 g of oven-baked beef;
- y – Any suggestions for this week, of your choice, but not fruit.
Sticking to your diet can be difficult at first. But every day the body will get used more and more and will 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 become noticeable. This diet does not force you to starve, but it gradually reduces the volume of your stomach, preventing you from 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 of steamed fish, a few tomatoes;
- y – Sour fruits;
- Wednesday
- h – Coffee;
- o – Carrot salad, egg, piece of cheese;
- y – Sour fruits;
- Thursday
- h – Coffee with crackers;
- o – Zucchini baked or raw;
- 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 oven-baked beef, yogurt;
- Saturday
- h – Coffee;
- o – Cabbage salad, 2 eggs, tomato;
- y – 200 g of steamed fish;
- Sunday
- h – Coffee;
- o – 200 g of stewed fish and cabbage salad;
- y – 200 g of beef and a glass of kefir.
Cabbage salad consists of only 2 ingredients: crispy cabbage and 20 g of oil. Carrot - from carrots and 20 g of butter, respectively.
I would like to note how convenient the Japanese diet is for men. Even those who do not have any culinary talent can cope with preparing their own food without burdening their loved ones with new rules.
Characteristics 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 in order for everything to work properly, 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 cup at a time, you get about 8 sets.
- It is best to drink the first glass of water in the morning, before breakfast. Better yet, drink a few tablespoons of fiber with this cup. This is a food supplement that is sold in any pharmacy. Its regular intake will thus improve the functioning of the intestines and further enhance 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 survive without sodium chloride.
- The gradual introduction of salt in the last days of the diet is permissible. You can't immediately salt the food 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 supplies the body with antioxidants.
Giving up the Japanese diet
Within 14 days of strict adherence to the diet, you will inevitably lose weight. Now your job is to put back the sodium chloride correctly. But it's not just about the salt. The rules for the transition from a diet to a normal life will allow you to keep your new size for a long time.
- Continue to eat according to the dietary algorithm. Add new dishes to the menu strictly one at a time.
- Do not increase the portion size. Your stomach tightens a little and that's enough to fill you up. If you overeat, the stomach walls will stretch again, the stomach will increase 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 refrain from other spices for at least another month. They increase appetite and make it difficult to establish 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 experiment, leave the diet wisely, add other vegetables to your diet, vary your meat dishes and you can strengthen your breakfast a little.
It is permissible to return to the Japanese diet only after six months.
Weight loss results reviews
- "I persevered heroically and I'm very proud of myself. By the end of the first week it was a bit more familiar and after that things got easier. The hardest part was not eating cakes and chocolate for such a long time. Well, I had to get used to small portions. The rest is not terrible. And you know, it took a few months for me to gain weight.
- "I discovered this diet when I was getting ready for a wedding and couldn't fit into a dress. I managed to urgently lose 10 kg 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 pounds now.
- "I lost weight in 'Japanese' and I don't think it's that heavy. I lost 7 kg. I went from dieting to eating healthier than I was used to and I didn't gain weight. After 7 years I got pregnant and of course I didn't have time for the figureand gained 13 kg. Now I am breastfeeding my baby and I have to eat what is good for him. As soon as we stop breastfeeding, I will definitely go through these 14 days of asceticism again to regain my previous shape. I trust100% on this diet. "
