Japanese diet for 14 days: menu and opinion of nutritionists

Japanese diet for weight loss

The Japanese are slender, live long and maintain a flowery appearance, good memory and energy well into old age. So is the Japanese diet the secret to health and longevity? Not everything is so rosy: we solve it together.

Fish is one of the staples of the Japanese diet, with the exception of fatty varieties like salmon.

History of the Japanese Diet

Losing 7-8 kilos in 14 days: that's what the Japanese diet promises. Which, to be honest, has a very indirect relationship to Japanese cuisine and the food system. In any case, its observance requires the iron will of the samurai.

There is no traditional Japanese seafood in the diet, just fish. It includes a lot of unsweetened coffee, which is not a very popular way to serve the drink in Japan. It is recommended to cook food not only without salt, but also without seasoning, which is usually unheard of for the Japanese.

The traditional Japanese food system really has many advantages:

  • One study showed that a grain and plant-based diet with a small amount of soy and animal products reduced the likelihood of dying from a heart attack or stroke.
  • Japan has the lowest obesity rate in the world.
  • Okinawa, in southern Japan, has the most people in the world over 100 years old.
  • Japanese food, especially typical of Okinawa, is rich in antioxidants and flavonoids from vegetables and fruits of different colors and plant estrogens, which help prevent the development of hormone-dependent cancers (such as breast cancer).
  • Japanese rituals related to the presentation and aesthetics of the presentation of food and drinks are as good for physical and mental health as the habits associated with another healthy, Mediterranean diet - eating fresh, sharing meals with the family, eating lots of fruit and fish. , allow pleasure, enjoy food.

But the traditional Japanese diet has the same relationship to the two-week weight loss diet called the "Japanese diet" as a roller coaster ride for America.

Japanese diet principles

The Japanese diet is very strict and does not allow for deviations. The main principle of its action is the gradual restructuring of attitudes towards nutrition in general and the reduction of the total caloric content of the diet. Light proteins become the mainstay of the menu and carbohydrates are reduced. The fiber in fruits and vegetables helps keep you full.

The diet is claimed to help rebuild and normalize digestion and metabolism, but there is no scientific evidence for this. However, giving up sugar, salt, baked goods and alcohol changes the body and brain. But it is important that the refusal is long term, 14 days is not enough. And the reduction of portions really returns the stomach stretched out in large portions to the normal state. But it does not reduce: this elastic organ cannot shrink to a state less than the physiological norm.

The Japanese diet only allows for 3 meals, 4. 5 to 5 hours before bed, the last meal must be scheduled. Snacks are unacceptable, which can be a difficult test: physiologically, a person feels hungry every 3-4 hours and meals divided into small portions give you more energy than three meals a day.

During the day, according to the Japanese diet, you need to drink at least two liters of water. Vegetable oils should be kept to a minimum. A cup of green tea is the only indulgence for hunger.

Nutritionists warn: it is better to prepare for any diet in advance and you should start without any problems so that the inevitable stress is minimized. For 2-5 days, lighten up your diet as much as possible. You can even buy Japanese chopsticks to eat slower and more carefully. Try to drink and sleep more, be less nervous.

In the Japanese diet, sweets and fast food are prohibited.

List of forbidden foods in the Japanese diet

  1. Salt, because it delays the removal of fluid from the body and raises blood pressure.
  2. Sugar, as it is a source of simple carbohydrates, which are quickly deposited in the body in the form of excess weight.
  3. Alcohol in any form and amount, because it slows down metabolism and prevents the removal of toxins from the body.
  4. Bread made from wheat flour.
  5. Semi-finished products, fast food, sweet desserts and fatty dairy products.

Foods allowed in the Japanese diet

The basis of nutrition in the Japanese diet are vegetables and fruits (except sweet bananas, figs, grapes), cheeses, kefir, fish and meat, eggs. Meat and fish can be fried in vegetable oil. You can choose sunflower, olive, corn, sesame oil - the variety helps to withstand strict restrictions.

Protein is the main nutrient in the diet, and this has the Japanese diet in common with other high protein diets like the keto diet and the paleo diet in their pros and cons. Fiber is the second most important nutrient for satiety. It is found in cereals, vegetables and fruits.

All desserts are prohibited in the Japanese diet. The sweetest food in the diet is fruit.

tin It's forbidden
  • Vegetable
  • fruits
  • Lean meat and fish
  • Low-fat dairy products: cottage cheese, Greek yogurt, kefir, hard cheese
  • Vegetable oil
  • Eggs
  • Black and green tea and coffee without sugar
  • Potatoes, corn, beets and other starchy vegetables
  • Bananas, figs, grapes
  • Fatty beef and pork, salmon and other fatty fish
  • Sauces, ketchup, mustard, spices, cream cheese
  • Butter, animal fat, sugar and salt
  • Canned foods, convenience foods, fast food, desserts, pastries, breads and cakes
  • Alcohol, sweet lemonades and carbonated drinks

Sample menu for 14 days

Breakfast.Almost all 14 days of the Japanese breakfast diet should drink just one cup of unsweetened black coffee. Sometimes it can be supplemented with crackers or replaced with green tea. Organic coffee is a staple of the Japanese diet because it contains beneficial natural antioxidants.

Dinner.For lunch, you can eat lean fish, chicken or beef with vegetables. You can make salads from fresh vegetables, fry vegetables along with the main dish, or eat salads from grated carrots, chopped cabbage, cucumbers. There are no calorie restrictions, but you do need a small portion.

DinnerIt is the most varied part of the Japanese diet. You can eat fruits, boiled eggs, kefir, hard cheeses. If you wish, the Japanese diet allows you to eat fish or meat with vegetables for dinner, as for lunch, but the portion should be smaller.

First day
  • Black coffee.
  • 2 boiled eggs, coleslaw with vegetable oil.
  • Fried or boiled fish, tomato salad.
Second day
  • Black coffee and cookies.
  • Boiled fish, vegetable salad.
  • Boiled meat and a glass of kefir.
the third day
  • Green tea without sugar.
  • A serving of boiled or fried fish and a glass of carrot juice.
  • 200 g of any fruit, except grapes and bananas.
Fourth day
  • Black coffee.
  • 500 g of boiled chicken without salt with fresh cabbage and carrot salad.
  • Fresh carrots and 2 boiled eggs.
Fifth day
  • Black coffee and a dollop of fat-free cottage cheese.
  • Stewed veal 200 gr, grated carrot salad with butter.
  • A glass of kefir.
Sixth day
  • Black coffee.
  • 2 boiled eggs, coleslaw with vegetable oil.
  • Fried or boiled fish tomato salad.
Seventh day
  • Black coffee.
  • Boiled Brussels sprouts and green beans, boiled fish 200 gr.
  • Tomato juice, fruit.
eighth day
  • Black tea.
  • 200 g of cooked meat, 2 apples.
  • 2 boiled eggs, grated carrots with vegetable oil.
ninth day
  • Black coffee and Greek yogurt.
  • 200 g of boiled fish, fresh coleslaw.
  • 100 g of cooked meat and a glass of tomato juice.
tenth day
  • Black coffee.
  • Zucchini or eggplant fried in vegetable oil, in any quantity.
  • 100 g of boiled fish and 2 hard-boiled eggs.
eleventh day
  • Black coffee and cookies.
  • Portion of cooked beef 100 gr, coleslaw with butter.
  • Tomato juice, apple.
twelfth day
  • Drink yogurt without glass additives, green tea.
  • Cooked chicken fillet 200 gr, Beijing coleslaw with butter.
  • Stewed veal 200 gr, grated carrot salad with butter.
thirteenth day
  • Black coffee, whole wheat flour toast.
  • Steamed fish 200 gr, boiled zucchini.
  • A glass of kefir.
fourteenth day
  • Black coffee, 2 boiled eggs.
  • Cooked chicken breast 300 gr, coleslaw with butter.
  • Kefir, apple.
Vegetable salad for lunch with a girl who is losing weight according to the principles of the Japanese diet

Follower's Comments

  • "I am always losing weight, my height is 167 cm and the minimum weight was 56, the maximum 73 after giving birth. So I tried many diets: Dukan, Protasov, etc. Japanese is the most effective, in it I get 5-7 kg Used 4 times.
  • "Well, I can say that the results of the diet, of course, pleased me a little. I really lost weight, this can be seen both in the clothes and in the comments of others. But I don't want to repeat this experience. that there's nothing good about strict diets. And once I started eating in a more or less familiar way, the weight gradually increased.
  • "This diet helped me to lose weight and start to change but I cannot recommend it to anyone because any diet is stressful on the body and can lead to sad consequences, it is much better to listen to your body and change your attitude towards food. "
  • "The most important and valuable effect for me was that I didn't want to eat sweets and all sorts of unpleasant things like chips, cookies, etc. , but I always loved it! , getting much more pleasure from food.
  • "It is said that this diet was developed in a Japanese clinic, the name of which is different in different sources. There is also an opinion that there is no Japanese diet, and the name was invented simply for advertising purposes to attract attention. Japanese you rarely find a well-fed person, we also hear a lot about Japanese longevity. Conclusion: we trust the Japanese. "

The effectiveness and benefits of the Japanese diet

Avoiding sugar and alcohol are perhaps the only healthy ideas in the Japanese diet. Even salt should not be completely abandoned.

Many note that the diet actually helps them lose weight by limiting calories and, more importantly, changing taste preferences and falling out of love with some unhealthy foods. But it is difficult to speak of a change in internal processes: no serious studies have been carried out, there are only subjective sensations.

The diet is clearly contraindicated in children, pregnant women, lactating women, people suffering from gastritis and ulcers, heart disease, eating disorders and other chronic diseases. It is recommended to consult a doctor before starting a diet.

Too much protein in the Japanese diet can cause liver and kidney problems

harms of the japanese diet

The damage is the same as other fad diets: a sharp reduction in calories can cause stress to the body and vitamin deficiencies. The high protein content increases the load on the liver and kidneys.

In addition, nutritionists and those who are losing weight note additional difficulties:

  • Coffee with minimal additions at breakfast will not be enjoyed by everyone. With stomach problems, this is fraught with bloating and heartburn. Breakfast should give you energy for the whole day and a good mood, not make you live in dreams about lunch.
  • Dry foods without salt, spices, oils and sauces. It is physically difficult to eat this, and eating without pleasure leads to a deterioration in nutrient absorption.
  • Food bans and restrictions. In order not to let go, you'll need an iron will, and weight gain after dieting is almost inevitable.
  • Sports incompatibility. Activity on an empty stomach isn't a good idea, and a bad mood doesn't help you tune into an active charge.