Japanese diet. Is it really that good and to whom is it taboo? - Let's get ready for summer before it's too late
The main advantage of the Japanese diet for residents of our country is its relative accessibility and duration. The absence of complex and expensive ingredients, only two weeks of restriction - and now you are showing off, wearing jeans that have never buttoned before. But to become a beautiful geisha, you must strictly follow the menu.
Briefly about the main thing
The duration of the diet is 14 days. This is a low-calorie protein menu; You can practice this diet no more than 2 times a year. The average result of the Japanese diet is 5-8 kg in 2 weeks. This menu is suitable for pregnant women, lactating mothers, people with gastritis and ulcers, as well as liverNot suitable for people with diabetes, kidney disease and cardiovascular disorders. You should consult your doctor before starting the diet.
Original or speculation?
There will be no exotic things - all the foods allowed in the Japanese diet have long been familiar to us. This is a definite plus, because the risk of allergies is reduced, and the ingredients necessary for cooking can be purchased at any supermarket. Is.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented in a Tokyo clinic, according to others, the name was inspired by the simplicity and clear diet plan, following which one is expected toGets inspiring results (quite the Japanese way: follow the rules, try your best and you'll get virtue).
The Japanese diet is popular all over the world; It is distinguished by moderation in the composition and calorie content of permitted foods, which also makes it similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots should allow them to maintain the daily menu and smaller portions. Its size allows it to retain relatively small amounts of carbohydrates.
Moriyama estimates that Japanese people consume an average of 25% fewer calories than people in any other country. For example, in Japan, it is not customary to eat potato chips, chocolate, or confectionary pastries, and the Japaneselearned about butter from Europeans only at the beginning of the twentieth century and are still skeptical about it. That is, choosing healthy food in moderate amounts is a national characteristic of Japanese culture. And the usual diet of ordinary residents of the Pacific stateDespite formal differences with, the Japanese diet for 14 days fully complies with this requirement.
"Samurai" rules of Japanese diet
The main satiating substance in the diet is protein, obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and some permitted vegetables, fats are present in olive oil, which is used in cooking andCan be used in salad dressings as well as meat and fish.
Fiber is found in abundance in vegetables and fruits, the amount of which is not controlled even during a few days of the diet, so the stomach will probably do its job well. Coffee and green tea not only help to cheer you up, butIt also contains healthy antioxidants (therefore, it is important to choose high-quality tea and coffee, always natural, without flavors or additives).
However, such a diet still cannot be called balanced and it is dangerous for health to adhere to it for more than two weeks. But even during these 14 days, your body may react poorly to reducing the amount of carbohydrates in the menu. Could: In this situation, you will feel body aches, weakness and headache. Then you need to gradually abandon the strict menu and consult a doctor.
The drinking regimen is especially important in the Japanese diet. Drink plenty of clean, still water at room temperature, this will not only make you feel full, but will also ensure that animal protein waste products are eliminated.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot confuse the days and replace some products with others, even with similar products, at will. The only exceptionMorning coffee can be - it can be replaced with a cup of green tea without sugar. It is advisable to abstain from salt during the entire period of the diet, but if this prohibition is important for your taste buds, Add minimal salt to your food.
The small number of meals per day (only three instead of the healthy 5-6) and lack of snacks can also be difficult on the Japanese diet, so be prepared for this. Eat dinner at least a few hours before bed and breakfast in the morning. Start with a glass of water on an empty stomach - it is good for metabolism and allows you to better tolerate the absence of breakfast.
Since the Japanese diet is strict, it is highly undesirable to rush into it. If you decide to lose weight on such a menu, prepare yourself psychologically and avoid sweets and fast food for at least a few days before starting the diet. Prepare your body by giving up foods and reducing your usual portion sizes.
Japanese diet shopping list for 14 days
- Coffee beans or ground - 1 pack
- Your favorite variety of green tea (without additives or flavors) - 1 pack
- Fresh Chicken Eggs – 2 dozen
- Sea fish fillet - 2 kg
- Lean beef, fillet - 1 kg
- Chicken fillet - 1 kg
- Extra virgin olive oil – 500 ml
- White Cabbage – 2 medium sized forks
- Fresh carrots – 2-3 kg
- Zucchini, eggplant - total 1 kg
- Fruits (except bananas and grapes) – total 1 kg
- Tomato juice – 1 l
- Kefir - 1 l
- Lemon – 2 pcs.
menu for hardy
The structure of the Japanese diet is often compared to the "chemical diet", a meal plan invented by American doctor Osama Hamdi to treat obesity in diabetics. Like the Hamdi diet, the Japanese diet increases the amount of proteinUses the effect of a sharp reduction in carbohydrate nutrition. As a result, the chemistry of the body's metabolic processes is rearranged, the accumulated fat is quickly burned, and new fat is prevented from forming by strengthened muscles.
In the Japanese diet, no changes are allowed in the schedule or diet. If you want to get results, you have to strictly follow the diet schedule.
first day
Breakfast: Coffee without sugar and milk.
Lunch: 2 boiled eggs, steamed cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 grams of boiled or fried fish.
second day
Breakfast: a slice of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 grams of boiled beef and a glass of kefir.
on the third day
Breakfast: a slice of rye bread, toasted in a toaster, or unleavened biscuits without additives, coffee without sugar.
Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g of unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
fourth day
Breakfast: One small fresh carrot with the juice of one lemon.
Lunch: 200 grams of boiled or fried fish and a glass of tomato juice.
Dinner: 200 grams any fruit.
fifth day
Breakfast: One small fresh carrot with the juice of one lemon.
Lunch: Boiled fish and a glass of tomato juice.
Dinner: 200 grams any fruit.
sixth day
Breakfast: Coffee without sugar.
Lunch: unsalted boiled chicken (500 g) with salad of fresh cabbage and carrots in vegetable oil.
Dinner: Small fresh carrot and 2 boiled eggs.
seventh day
Breakfast: Green tea.
Lunch: 200 grams of unsalted boiled beef.
Dinner: 200 g of fruit or 200 g of boiled or fried fish, or 2 eggs with fresh carrots in vegetable oil, or boiled beef and 1 glass of kefir.
eighth day
Breakfast: Coffee without sugar.
Lunch: 500 g boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: Fresh small carrots and 2 boiled eggs with vegetable oil.
ninth day
Breakfast: Medium carrots with lemon juice.
Lunch: 200 grams of boiled or fried fish and a glass of tomato juice.
Dinner: 200 grams any fruit.
tenth day
Breakfast: Coffee without sugar.
Lunch: 50 g cottage cheese, 3 small carrots and 1 boiled egg in vegetable oil.
Dinner: 200 grams any fruit.
eleventh day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
twelfth day
Breakfast: coffee without sugar and a slice of rye bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 grams of boiled unsalted beef and a glass of kefir.
thirteenth day
Breakfast: Coffee without sugar.
Lunch: 2 boiled eggs, steamed cabbage in vegetable oil and a glass of tomato juice.
Dinner: 200 grams of boiled or fried fish in vegetable oil.
fourteenth day
Breakfast: Coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 grams of boiled beef, a glass of kefir.
There is an opinion that such a diet is one of the most long-lasting and the results obtained with it can last up to three years. But, of course, the dream will remain unattainable if after the end of the restriction you start eating more. .
Fast does not mean high quality
It should be noted that among experts there is also the opinion that the diets that bear their name often do not work or are even harmful. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should occur gradually. , and excessive hypocaloric nutrition itself leads to weakness in the body and can even lead to depression. The fact is that a person begins to scold himself for weakness, but in reality his diet was absolutely unbalanced.
—Here they use extremely low-calorie diets and fasting, for which a person is not ready. Therefore, extreme methods are effective only at the initial stage, but then the breakdown will occur - and the weight will return with interest. Will go, says expert.
Nutritionists also clarify that for most people, longer pauses between main meals, such as skipping breakfast, will lead to overeating at dinner.
- Don't try to lose weight - You should forget this phrase completely, because trying comes from the word "torture", and losing weight comes from the word "bad". are not designed for weight loss, " the nutritionist concluded. Irina advises us to think that by limiting ourselves without fanaticism we first of all make ourselves healthy. Especially for the editors, sheTold 10 popular habits that prevent you from losing weight.