Although rolls and sushi seem dietary and low-calorie compared to other foods, the Japanese diet for 14 days is not based on them. It got its name because its preservation required the endurance and courage of a noble samurai. It's really complicated. But the effort is worth it: during this diet, the kilos 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 takes you out of your normal appetite, "clears your receptors" and gives you a taste for healthy food. Don't think of it as overcoming pain or obstacles, but as stepping into the unknown that's been right under your nose all your life.
The main principles of this diet are categorical:
- salt is strictly prohibited, as well as all other spices;
- The menu is very strict. Moreover, it is written not only what to eat, but also exactly how much. in grams;
- In your opinion, you cannot replace the products with equivalent analogues;
- It is advisable to take multivitamins throughout the diet, because a limited range of foods does not provide the body with enough nutrients;
- it is forbidden to do active sports in parallel with the diet;
- Exiting the diet is carried out according to strict rules. If they are not paid attention to, the body will be under a lot of stress and it will cause problems.
If you follow all the rules, after 2 weeks the size of your stomach will decrease and you will eat less food after leaving the diet. The main thing is to eat in moderation so that you don't stretch it again.
You probably know what a healthy diet is: eating vegetables and diet meat without spices. If this seems small and tasteless to you, then the "Japanese" diet will change your opinion. You will learn to savor the taste of previously bland foods and enjoy the juicy acidity of vegetables.
Recently, mini versions of the Japanese diet have appeared. They are designed for shorter days, so they may seem more durable. However, it did not happen. After a few days of "Japanese" diet, the body gets used to it and food becomes comfortable. In other words, the short version of the diet brings exactly the same amount of discomfort, and then ends up with less weight.
There is another trick. During the first days of the diet, weight is lost mainly due to the excretion of salt and fluid. Only then the stomach will shrink and the metabolism will change, which will allow you to maintain the formed shape for a long time. If you stop at the water and salt removal stage, they will simply go back to where they were when you return to your normal eating habits.
Contraindications
The Japanese diet creates special conditions for the body, thanks to which it destroys fat reserves. It is not particularly diverse and many important substances are temporarily missing. Therefore, the contraindications of the Japanese diet are:
- pregnancy and breastfeeding period. A child must receive the necessary substances without restriction, a deficiency leads to developmental disorders. So wait until your child starts eating on his own;
- problems with the circulatory system: a large load falls on it during the diet;
- diseases of digestive and endocrine system.
List of permitted foods
A distinct 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 the banned ones.
Before starting a diet, it's best to go to the grocery store and stock up strategically first. Those who have tried the described diet say that the first few days are especially difficult to endure, and a trip to the store full of temptations can cause a breakdown.
By the way, leaving the salt-free mode is dangerous: the body is in an acute mode of salt deficiency, and it is dangerous to sharply increase its amount.
So, what to eat for two weeks:
- Fresh fruits with low sugar content: citrus fruits, green apples, pineapples, plums, cherries and others;
- Fresh vegetables without starch: white cabbage, carrots, zucchini, eggplant, tomatoes;
- freshly squeezed tomato juice;
- Unrefined olive or sesame oil;
- yogurt without fillers, kefir;
- Low-fat, but unsalted cheese;
- Very lean meat, skinless fillet. beef, chicken, fish;
- An egg. By weight, one chicken egg corresponds to 5 quail eggs;
- Black coffee. You can't add anything to it, you don't need to replace it with a solvent;
- Tea is also the simplest, the most natural;
- clean drinking water without gas;
- Slices of dried rye bread.
By the way, if you add lemon juice to unsalted food, you will get a very interesting taste that makes it easier to get rid of spices.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are banned. To be safe, we will determine what is best to remove from the refrigerator before starting to preserve the "Japanese" mode.
- Unauthorized fruits and vegetables;
- Hello;
- Dairy Products;
- smoked meats;
- bakery products, sweets;
- various store-bought beverages, especially alcoholic beverages;
- Flavoring additives.
Full menu
It's hard to forget that the Japanese 14-day diet is really hard to stick to. Decide to go through it and stick to the deadline, don't interrupt 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 couple of tomatoes;
- u - 200 g of fish from a steamer.
- Tuesday
- h – coffee and 1 cracker;
- o - steamed fish, cabbage salad;
- u - 100 g of beef, kefir;
- Wednesday
- h – coffee and 1 cracker;
- o – One or two eggplants fried with less oil;
- u - 200 g of beef from the oven, cabbage salad, a couple of eggs;
- Thursday
- h - carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y - sour fruits;
- Friday
- h - carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – allowed fruits;
- Saturday
- h - coffee;
- o - Oven-baked chicken fillet, carrot and cabbage salad;
- u - 2 eggs, raw carrot;
- Sunday
- h - tea;
- o - 200 g of beef from the oven;
- y – Everything offered this week is of your choice, but not productive.
Sticking to your diet can be difficult at first. But every day the body gets used to it more and moves to a new mode of operation. The food shows 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 will not force you to starve, but it will gradually reduce the size of your stomach and prevent you from overeating.
So, you have tasted victory, the work continues. Here is the schedule for next week (w - breakfast, o - lunch, y - dinner).
- Monday
- h - coffee;
- o - half a kilogram of chicken, cabbage and carrot salad from the oven;
- y - except for fruit, since last week;
- Tuesday
- h - carrot salad;
- o - 200 g of steamed fish, a couple of tomatoes;
- y - sour fruits;
- Wednesday
- h - coffee;
- o – Carrot salad, egg, slice of cheese;
- y - sour fruits;
- Thursday
- h – coffee with crackers;
- o - baked or raw zucchini;
- u - 200 g of beef from the oven, cabbage salad, a couple of eggs;
- Friday
- h - coffee;
- o - 200 g of steamed fish, cabbage salad;
- u - 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 steamed fish and cabbage salad;
- u - 200 g of beef and a glass of kefir.
Cabbage salad consists of 2 ingredients: crisp cabbage and 20 g of oil. Carrots - respectively, carrots and 20 g of fat.
I would like to point out how convenient the Japanese diet is for men. Even those who have no culinary talent can prepare food on their own without imposing new rules on their loved ones.
Features of salt-free diet
During a salt-free diet, the body is 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 you can. It is necessary to drink at least 2 liters of clean water per day in small portions. If you make 1 cup at a time, you get 8 recipes.
- It is better to drink the first glass of water before breakfast. Better yet, drink a couple of scoops of fiber with this glass. This is a nutritional supplement sold in every pharmacy. Regular intake in this way improves bowel function and further increases the effectiveness of the diet.
- Do not extend your diet even if you think you can. 14 days is the maximum time that the human body can eliminate sodium chloride.
- It is allowed to gradually introduce salt in the last days of the diet. You cannot immediately salt the food with normal taste; the first time, literally add a few crystals of salt and increase the dose slightly.
- 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.
Avoiding the Japanese diet
If you follow the diet carefully in 14 days, you will definitely lose weight. Now your task is to return 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 maintain your new size for a long time.
- Continue to eat according to the diet algorithm. Add new dishes to the menu one at a time.
- The serving size cannot be increased. Your stomach will feel a little tight and that's enough to fill you up. If you overeat, the walls of the stomach stretch again, the stomach expands, and the weight begins to return.
- Carefully add salt. At first, a little, then gradually returns to the normal amount within a few days.
- It is better to avoid 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 extend the experiment, leave the diet wisely, add other vegetables to your diet, diversify your meat dishes, you can make breakfast a little stronger.
You can return to the Japanese diet only after six months.
Reviews of weight loss results
- "I fought like a hero and am proud of myself. By the end of the first week, it became somewhat familiar, and then things started to get easier. The hardest thing is that I haven't eaten cake and chocolate for so long. Well, I had to get used to the smaller portions. The rest is not terrible. You know, it's been a couple of months since I got fat. '
- "I discovered this diet when I was getting ready for a wedding and couldn't fit into a dress. I hastily lost 10 kg in 2 weeks, no one believed in the success of this experiment until recently! At the wedding, I wore the dress of my dreams with my perfect waist. By the way, now I've only gained a couple of kilograms. "
- "I lost weight on the "Japanese" and I don't think it's that hard. I lost 7 kg. I went from a diet to a more healthy diet than I was used to, and I didn't gain any extra weight. After 7 years, I got pregnant, of course I didn't have time for my figure, up to 13 kgI've gained weight. I'm breastfeeding now, and I need to eat things that are good for him. Even though we stopped breastfeeding, I will definitely go through this 14-day asceticism to get back into shape. I believe in this diet 100%. "
