Japanese diet for 14 days: menu and opinion of nutritionists

The Japanese are slender, live long lives, and to old age they retain a flourishing appearance, good memory and energy. So the Japanese diet is the secret to health and longevity? Everything is not so rosy: we will find out together.

History of the Japanese Diet

Lose 7-8 kilograms 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, only fish. It contains a large amount of coffee without sugar, which is not a very popular way of serving the drink in Japan. It is recommended to cook food not only without salt, but also without spices, which is generally unknown to Japanese people.

The traditional Japanese food system really has many advantages:

• One study showed that a diet based on grains and vegetables 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 index in the world.
• Okinawa in southern Japan has the highest number of people aged over 100 in the world.
• Japanese food, particularly typical of Okinawa, is rich in antioxidants and flavonoids from vegetables and fruits of various 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 presenting food and drink are just as good for physical and mental health as the habits associated with another healthy diet, the Mediterranean diet - eating fresh, sharing meals with family, eat a lot of fruit and fish pleasure, enjoy the food.

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

Principles of the Japanese diet

The Japanese diet is very strict and does not allow deviations. The main principle of its action is the gradual restructuring of the attitude to nutrition in general and the reduction of the total calorie content of the diet. Light proteins become the basis of the menu, carbohydrates are reduced. The fiber in fruits and vegetables helps keep you feeling full.

The diet is claimed to help restore and normalize digestion and metabolism, but there is no scientific evidence for this. However, cutting out sugar, salt, baked goods and alcohol changes your body and brain. It is important, however, that the cancellation is long-term, 14 days are not enough. And the portion reduction really brings the stomach stretched out in large portions back to normal. But it does not reduce: this elastic organ cannot shrink to a state below the physiological norm.

The Japanese diet allows only 3 meals, 4, 5-5 hours before bedtime the last meal should be planned. Snacks are unacceptable, which can be a difficult test: physiologically, a person feels hungry every 3-4 hours, and broken meals in small portions give him more energy than three meals a day.

According to the Japanese diet, you must drink at least two liters of water during the day. Vegetable oils should be reduced to a minimum. A cup of green tea is the only treat for hunger.

Nutritionists warn: It's better to prepare for any diet in advance, and you should start gently to minimize the inevitable stress. Lighten your diet as much as possible for 2-5 days. You can even buy Japanese chopsticks to eat more slowly and thoughtfully. Try to drink more and sleep more, be less nervous.

List of forbidden foods in the Japanese diet

1. Salt, because it delays the removal of fluid from the body and increases blood pressure.
2. Sugar, because 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 or 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, all sweet desserts and fatty dairy products.

Allowed foods in the Japanese diet

The nutritional basis of the Japanese diet are vegetables and fruits (except for sweet bananas, figs, grapes), cheese, kefir, fish and meat, eggs. Meat and fish can be fried in vegetable oil. You have a choice of sunflower, olive, corn, sesame oil - variety helps to endure severe restrictions.

Protein is the main nutrient of the diet, and this is what the Japanese diet shares in its pros and cons with other high-protein diets like the keto diet and the paleo diet. Fiber is the second most important nutrient for feeling full. It is found in grains, vegetables and fruits.

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

may	It is forbidden
vegetables fruit Lean meat and fish Low-fat dairy products: cottage cheese, Greek yogurt, kefir, hard cheese vegetable fat eggs Black and green tea and coffee without sugar	Potatoes, corn, beets and other starchy vegetables Bananas, figs, grapes Fatty beef, pork, salmon and other fatty fish Sauces, ketchup, mustard, spices, cream cheese butter, animal fat, sugar and salt Canned goods, ready meals, fast food, desserts, sweets, breads and pastries Alcohol, sweet sodas and fizzy drinks

Sample menu for 14 days

Breakfast.Almost every 14 days of the Japanese diet, only one cup of black coffee without sugar should be drunk for breakfast. 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 meat with vegetables. You can make salads from fresh vegetables, fry vegetables together with the main dish, or eat salads from grated carrots, chopped cabbage and cucumbers. There are no calorie restrictions, but you do need a small portion.

dinneris the most varied part of the Japanese diet. You can eat fruit, boiled eggs, kefir, hard cheese. If desired, 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 crackers. Boiled fish, vegetable salad. Boiled beef and a glass of kefir.
The third day	Green tea without sugar. A portion 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 boiled chicken without salt with fresh cabbage and carrot salad. Fresh carrots and 2 boiled eggs.
fifth day	Black coffee and a portion of fat-free cottage cheese. Braised veal 200 gr, grated carrot salad with butter. A glass of kefir.
sixth day	Black coffee. 2 boiled eggs, coleslaw with vegetable oil. Tomato salad with fried or boiled fish.
seventh day	Black coffee. Baked Brussels sprouts and green beans, boiled fish 200 gr. tomato juice, fruit.
eighth day	Black tea. 200 g boiled fillet, 2 apples. 2 boiled eggs, grated carrots with vegetable oil.
ninth day	Black coffee and Greek yogurt. 200 g of boiled fish, fresh cabbage salad. 100 g of boiled beef 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 boiled eggs.
eleventh day	Black coffee and crackers. Portion of boiled beef 100 gr, cabbage salad with butter. tomato juice, apple.
Twelfth Day	Drinking yoghurt without additives glass, green tea. Boiled chicken fillet 200 gr, Beijing cabbage salad with butter. Braised veal 200 gr, grated carrot salad with butter.
thirteenth day	Black coffee, wholemeal toast. Steamed fish 200 gr, braised zucchini. A glass of kefir.
fourteenth day	Black coffee, 2 boiled eggs. Boiled chicken breast 300 gr, cabbage salad with butter. kefir, apple.

Follower Feedback

• "I'm always losing weight, I'm 167 cm tall and the minimum weight was 56, the maximum 73 after birth. So I tried a lot of diets: Dukan, Protasov, etc. Japanese is the most effective, I shed 5-7 kg on it. used 4 times.
• "Well, I can say that of course I was a little pleased with the results of the diet. I've really lost weight, it shows both in the clothes and in the comments of others. But I don't want to repeat that experience. Once again I was convinced that there is no good in strict dieting. And as soon as I started eating in a more or less familiar way, the weight gradually crept on.
• "This diet helped me lose weight and start the transition, but I don't recommend it to anyone because any diet is stressful for the body and can lead to sad consequences. It is far 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 candy and all sorts of nasty things like chips, crackers, etc. , but I've always loved it! I also liked that I started to feel the taste of the food very sharply and I got much more pleasure from the food.
• "They say that this diet was developed in a Japanese clinic, the name of which varies in different sources. There is also an opinion that there is no such thing as a Japanese diet, and the name was invented only for advertising purposes, to attract attention. In fact, it's rare to find a well-fed person among the Japanese, and we've heard a lot about Japanese longevity, too. Conclusion: We trust the Japanese. "

The effectiveness and benefits of the Japanese diet

Avoiding sugar and alcohol are perhaps the only uniquely healthy ideas of the Japanese diet. Salt should also not be avoided completely.

Many find that the diet really helps to lose weight by limiting calories and, more importantly, changing taste preferences and stopping loving some unhealthy foods. But it is difficult to speak of a change in internal processes: no serious studies have been conducted, there are only subjective sensations.

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

Harm of the Japanese diet

The harm is the same as with other trend diets: a sharp reduction in calories can lead to stress on the body and vitamin deficiency. A high protein content increases the load on the liver and kidneys.

In addition, nutritionists and weight-loss note additional difficulties:

• Coffee with minimal additives for breakfast is not appreciated 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, and not dream about lunch.
• Dry food without salt, spices, oils and sauces. It is physically difficult to eat, and listless eating leads to deterioration in nutrient absorption.
• Food bans and restrictions. It takes an iron will to stay on course, and post-diet weight gain is almost inevitable.
• sports intolerance. Activity on an empty stomach is not a good idea, and a bad mood will not help you adjust to an active load.