Although rolls and sushi seem dietary and low in calories compared to other dishes, the Japanese diet for 14 days is not based on them. Rather, it got its name because its observance requires the endurance and strength of a noble samurai. She is really complex. But the effort is worth it: during this diet, kilograms are really lost, and in the future it is easy to switch to a classic healthy diet, which does not allow you to regain the lost.
Japanese weight loss method: menu and recommendations
The Japanese 14-day diet is very strict. It will make you wean yourself from your usual taste, "cleanse your receptors" and make you feel the taste of healthy food. Look at it not as torment or overcoming obstacles, but as an introduction to something unknown that has existed under your nose all your life.
The main principles of this diet are categorical:
- salt is strictly forbidden, all other spices also;
- the menu is very strictly regulated. Moreover, 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 advisable to take multivitamins throughout the diet, because due to a limited selection of foods, the body does not receive enough necessary substances;
- active sports in parallel with the diet are prohibited;
- leaving the diet is carried out according to strict rules. If they are neglected, the body will be under a lot of stress, which can lead to problems.
If you follow all the rules, the size of your stomach will decrease in 2 weeks, and after leaving the diet you will eat less food. The main thing is to continue eating in moderation so as not to stretch it again.
Most likely, you already know what proper nutrition is: eating vegetables and diet meat without spices. If this seems lean and tasteless to you, the "Japanese" diet will surely change your mind. You will begin to taste food that previously seemed bland and 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 endure. But it is not so. After a few days of "Japanese" nutrition, the body gets used to it and the food becomes pleasant. That is, the short version of the diet will bring exactly the same amount of discomfort and then end, bringing less weight.
There is one more trick. In the first days of the diet, weight is lost mainly due to excretion of salt and fluid loss. And only then the stomach shrinks and the metabolism changes, which allows you to maintain the resulting 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 emergency conditions for the body, due to which it destroys fat reserves. It is not very diverse and many important substances will be temporarily missing. Therefore, the contraindications to the Japanese diet are:
- period of pregnancy and lactation. The child must have the necessary substances without restrictions, a lack leads to developmental disorders. Therefore, wait until your baby starts eating on his own;
- problems with the circulatory system: a large load falls on it during a diet;
- diseases of the digestive system and the endocrine system.
List of permitted foods
A separate advantage of the 14-day Japanese diet is that it is cheap. All products are sold in all stores and they are not expensive at all compared to the banned ones.
It is best to go to the store before starting a diet and make a strategic reserve for the first time. Those who have tried the described diet say that it is especially difficult to endure the first days, and going to a store full of temptations can provoke a breakdown.
By the way, it is dangerous to break away from the salt-free regime: the body is in an acute state of salt deficiency, and it is dangerous to increase the amount sharply.
So here's what to 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, eggplant, 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 extremely lean, skinless fillet. Beef, chicken, fish;
- Egg. By weight, one chicken egg corresponds to 5 quail eggs;
- Black coffe. You can not add anything to it, it is undesirable to replace it with soluble;
- Tea is also the simplest, most natural;
- Pure drinking water without gas;
- Disputes from slices of rye bread without dried fruits.
By the way, if you add lemon juice to unsalted food, you will get a very interesting taste that will make it easier to wean yourself from spices.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To be on the safe side, we want to determine what exactly is best to remove from the refrigerator and within reach before starting to follow the "Japanese" regimen.
- Unauthorized vegetables and fruits;
- Salo;
- Dairy products;
- Smoked meat;
- Pastries, sweets;
- All beverages purchased in the store, especially alcoholic beverages;
- Flavoring additives.
Full menu
It's hard to forget that the Japanese 14-day diet is one of the really hard ones to follow. Having decided 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 delicacies (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee;
- o – Cabbage salad, 2 eggs, juice from a few tomatoes;
- y – 200 g of fish from a steam cooker.
- Tuesday
- h – Coffee and 1 biscuit;
- o – Fish from a steamer, coleslaw;
- y - 100 g of beef, kefir;
- Wednesday
- h – Coffee and 1 biscuit;
- o – A couple of aubergines, sauteed with a minimum of oil;
- y - 200 g beef from the oven, cabbage salad, a couple of eggs;
- Thursday
- h - Carrot salad;
- o - 200 g of fish from a steamer, tomato;
- y - Sour fruits;
- Friday
- h - Carrot salad;
- o - 200 g of fish from a steamer, tomato;
- y – Permitted fruits;
- Saturday
- h – Coffee;
- o – Chicken fillet from the oven, carrot and cabbage salad;
- y - 2 eggs, raw carrots;
- Sunday
- h – Tea;
- o - 200 g beef from the oven;
- y – Any offered for this week, of your choice, but not fruity.
It can be difficult at first to stick to your diet. But every day the body will get more and more used to it and switch to a new mode of operation. The food will show its true taste. You will lose the habit of feeling a full stomach after eating. The first results of the Japanese diet will be noticeable. This diet does not force you to starve, but gradually reduces the volume of your stomach, preventing you from overeating.
So you have tasted victory, the work continues. Here is the schedule for next week (m - breakfast, o - lunch, y - dinner).
- Monday
- h – Coffee;
- o – Half a kilo of chicken fillet from the oven, cabbage and carrot salad;
- y - Any, except fruit, from last week;
- Tuesday
- h - Carrot salad;
- o - 200 g of fish from a steamer, a couple of tomatoes;
- y - Sour fruits;
- Wednesday
- h – Coffee;
- o – Carrot salad, egg, slice of cheese;
- y - Sour fruits;
- Thursday
- h – Coffee with biscuits;
- o – Zucchini from the oven or raw;
- y - 200 g beef from the oven, cabbage salad, a couple of eggs;
- Friday
- h – Coffee;
- o - 200 g of steamed fish, cabbage salad;
- y - 200 g beef from the oven, yogurt;
- Saturday
- h – Coffee;
- o – Cabbage salad, 2 eggs, tomato;
- y - 200 g of steamed fish;
- Sunday
- h – Coffee;
- o – 200 g of steamed fish and cabbage salad;
- y – 200 g of beef and a glass of kefir.
Cabbage salad consists of only 2 ingredients: crisp cabbage and 20 g of oil. Carrot - respectively from carrots and 20 g of butter.
I would like to note how practical the Japanese diet is for men. Even those who have no culinary talent at all can manage to prepare their own food without burdening their loved ones with new rules.
Features 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 behind its effectiveness. But in order for everything to work correctly, you must follow important principles:
- Drink as much as possible. You must drink at least 2 liters of clean water a day in small portions. If you make 1 glass at a time, you get about 8 approaches.
- 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 glass. This is a dietary supplement that is sold at any pharmacy. Taking it regularly in this way will improve bowel function and increase the effectiveness of the diet even more.
- Don't extend your diet even if you think you can. 14 days is the maximum that the human body can do without sodium chloride.
- It is allowed to gradually introduce salt in the last days of the diet. You cannot immediately salt food to its usual taste; for the first time, you literally have to add a few crystals of salt and increase the dose a little bit.
- 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.
Abandon the Japanese diet
Within 14 days of carefully following the diet, you will inevitably lose weight. Now your job is to return the sodium chloride correctly. But it's not just about the salt. The rules of transition from diet to normal life 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 strictly one at a time.
- Do not increase the serving size. Your stomach tightens a little, and that's enough to fill you up. If you overeat, the walls of the stomach will stretch again, the belly will rise and the weight will begin to return.
- Add salt with great care. First just a little bit, then gradually return to the usual amount over a few days.
- It is better to abstain from other spices for at least one more 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 this with the Japanese diet. If you want to prolong the experiment, you have to be careful with your diet, add other vegetables to your diet, diversify your meat dishes, and you can strengthen your breakfast a little.
It is allowed to return to the Japanese diet only after six months.
Reviews about weight loss results
- "I persevered heroically and am very proud of myself. At the end of the first week it became a bit more familiar and then it got easier. The hardest part was not eating cakes and chocolate for so long. Well, I had to get used tosmall portions. The rest is not scary. And you know, it's been a few months before I get fat. "
- "I found this diet when I was getting ready for a wedding and couldn't fit into a dress. I quickly managed to lose 10 kg in 2 weeks; no one believed in the success of this experiment until recently! For the wedding I worea dream dress with a perfect waist. By the way, now I've only gained a few kilos. "
- "I lost weight in "Japanese" and I don't think it's that heavy. Lost 7 kg. I switched from the diet to eating healthier than I used to and did not gain weight. After 7 years I becamepregnant and of course I did not have time for my figure and gained as much as 13 kg. Now I am breastfeeding my baby and must eat what is good for him. As soon as we leave breastfeeding, I will definitely go through these 14 daysasceticism again to regain my former shape. I trust this diet 100%. "
