Although rolls and sushi seem to be dietary and low-calorie compared to other dishes, the Japanese diet for 14 days is not based on them. It got its name more because its protection requires the endurance and strength of a noble samurai. It's really hard. But the effort is worth it: during this diet, the kilograms are really lost, and in the future it is easy to switch to a classic healthy diet, which will not allow you to regain the lost.
Japanese method of weight loss: menu and recommendations
The Japanese 14-day diet is very strict. It will take you away from your usual tastes, "clear your receptors" and make you taste healthy food. Look at it not as suffering or overcoming obstacles, but as an introduction to something unknown that has been under your nose all your life.
The main principles of this diet are categorical:
- Salt is strictly forbidden, as are all other spices;
- The menu is very strictly regulated. Moreover, it is determined not only what to eat, but exactly how much. in grams;
- You cannot replace products even with equivalent analogues;
- It is advisable to take multivitamins throughout the diet, because the body does not get enough of the necessary substances due to a limited range of food;
- It is forbidden to do active sports in parallel with the diet;
- Leaving the diet follows strict rules. If they are neglected, the body will be under a lot of stress, which can cause problems.
If you follow all the rules, the size of your stomach will decrease in 2 weeks and you will eat less food after leaving the diet. The main thing is to continue eating in moderation so as not to strain again.
Most likely, you already know what a proper diet is: eating vegetables and dietary meat without spices. If this seems meager and tasteless, the "Japanese" diet will definitely change your mind. You will begin to taste foods that previously seemed strange to you and learn to enjoy the juicy crunch of vegetables.
Recently, mini versions of the Japanese diet appeared. They are designed for fewer days, so they may seem easier to endure. But this is not so. After a few days of "Japanese" diet, the body gets used to it and the food becomes comfortable. That is, a short version of the diet will bring exactly the same discomfort, and then it will end, bringing less weight.
There is another trick. In the initial days of the diet, weight is lost mainly due to salt and fluid loss. And only after that, the stomach shrinks and the metabolism changes, which allows you to maintain the obtained 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 diet.
Contraindications
The Japanese diet creates special conditions for the body, due 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:
- Pregnancy and lactation period. The child must receive the necessary substances without restriction, the deficiency causes developmental disorders. Therefore, wait until the child starts eating independently;
- Problems with the blood circulation system: during the diet, it gets a big load;
- Digestive and endocrine system diseases.
List of permitted foods
A distinct advantage of the 14-day Japanese diet is that it is inexpensive. All products are sold in all stores and are not at all expensive compared to the banned ones.
It's best to go to the store before starting a diet and make a strategic reserve the first time. Those who have tried the described diet say that it is especially difficult to endure its initial days, and going to the store full of temptations can lead to a crash.
By the way, it is dangerous to get away from the salt-free regime: the body is in the mode of acute salt deficiency, and a sharp increase in its amount is dangerous.
Here's what you should eat for two weeks:
- Fresh fruits with low sugar: 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;
- Strictly virgin unrefined olive or sesame oil;
- yogurt without fillers, kefir;
- cheese with minimal fat content, but without salt;
- The meat is extremely lean, lean fillet. beef, chicken, fish;
- eggs. By weight, one chicken egg corresponds to 5 quail eggs;
- Drink coffee. You cannot add anything, it is undesirable to replace it with a solution;
- Tea is also the simplest, natural;
- clean drinking water without gas;
- Maps from slices of rye bread without dried fruit.
By the way, if you add lemon juice to unsalted food, you will get a very interesting taste, which will make it easier for you to get rid of spices.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To be on the safe side, we determine what is best removed from the refrigerator and available before we begin to follow the "Japanese" regime.
- unauthorized vegetables and fruits;
- Salo;
- Milk products;
- smoked meat;
- baked goods, sweets;
- any drinks bought in a store, especially alcoholic drinks;
- flavoring additives.
Full menu
It's hard to forget that the Japanese 14-day diet is one of the most difficult to follow. Once you decide to go, stick to it for the entire set period, don't stop or cut it short.
The algorithm assumes three meals a day without snacks and meals (w – breakfast, o – lunch, y – dinner).
- Monday
- T – coffee;
- o - cabbage salad, 2 eggs, juice of a few tomatoes;
- y – 200 g of fish from a steamer.
- Tuesday
- T – coffee and 1 cracker;
- o – steamed fish, cabbage salad;
- y – 100 g of beef, kefir;
- Wednesday
- T – coffee and 1 cracker;
- o - a couple of eggplants, at least sautéed in oil;
- y - 200 g beef from the oven, cabbage salad, a few eggs;
- Thursday
- T – carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – sour fruit;
- Friday
- T – carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – permitted fruit;
- Saturday
- T – coffee;
- o - chicken fillet from the oven, carrot and cabbage salad;
- y – 2 eggs, raw carrot;
- Sunday
- T – tea;
- o - 200 g of beef from the oven;
- y – any offer for this week, of your choice, but not fruit.
Sticking to your diet can be difficult at first. But every day the body will get used to and switch to a new mode of work. Food shows its real taste. You will lose the habit of feeling full after eating. The first results of the Japanese diet will be noticeable. This diet does not make you hungry, but gradually reduces the volume of the stomach, which prevents you from overeating.
So you've tasted victory, the work continues. Here is the schedule for next week (w - breakfast, o - lunch, y - dinner).
- Monday
- T – coffee;
- o - half a kilogram of chicken fillet from the oven, cabbage and carrot salad;
- y - any, except fruit, last week;
- Tuesday
- T – carrot salad;
- o - 200 g of steamed fish, a few tomatoes;
- y – sour fruit;
- Wednesday
- T – coffee;
- o – carrot salad, egg, cheese slice;
- y – sour fruit;
- Thursday
- T – coffee with crackers;
- o – zucchini from the oven or raw;
- y - 200 g beef from the oven, cabbage salad, a few eggs;
- Friday
- T – coffee;
- o - 200 g of steamed fish, cabbage salad;
- y – 200 g beef from the oven, yogurt;
- Saturday
- T – coffee;
- o – cabbage salad, 2 eggs, tomatoes;
- y – 200 g of steamed fish;
- Sunday
- T – coffee;
- o – 200 g of steamed fish and cabbage salad;
- y – 200 g of beef and a glass of kefir.
Cabbage salad consists strictly of 2 ingredients: crispy cabbage and 20 g of oil. Carrot - respectively, from carrots and 20 g of butter.
I want to point out how convenient the Japanese diet is for men. Even those who have no culinary talent at all can cope with preparing their own meals without burdening loved ones with new rules.
Peculiarities of maintaining a salt-free diet
During a salt-free diet, the body finds itself in an unusual, almost extreme state of salt deficiency. This is one of the main secrets of its effectiveness. But in order for everything to work properly, you must follow important principles:
- Drink as much as you can. You will need to drink at least 2 liters of clean water a day in small portions. If you do 1 glass at a time, you will 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 cup. This is a food supplement that is sold in any pharmacy. Taking it regularly in this way will improve the functioning of the intestines and further increase the effectiveness of the diet.
- Do not prolong the diet even if you think you can. 14 days is the maximum that the human body can survive without sodium chloride.
- It is allowed to introduce salt gradually in the last days of the diet. You cannot immediately put food in its usual taste; For the first time, literally add a few crystals of salt and slightly increase the dose.
- 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.
Giving up the Japanese diet
You will definitely lose weight within 14 days of following the diet carefully. Now it's your job to put the sodium chloride back 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. Adding new dishes to the menu strictly one by one.
- Do not increase the serving size. Your stomach tightens a little and that's enough to fill you up. If you eat too much, the stomach walls will stretch again, the belly will increase and the weight will start to return.
- Add salt very carefully. At first, a little, then gradually return to the usual amount over a few days.
- It is better to stay away from other spices for at least another month. They increase appetite and make it difficult to form 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 prolong the experiment, leave the diet wisely, add other vegetables to your diet, diversify the meat dishes, and you can slightly strengthen the breakfast.
A return to the Japanese diet is allowed only after six months.
Reviews of weight loss results
- "I survived heroically and I am very proud of myself. At the end of the first week it became a little more familiar and then things got easier. The hardest part was not eating cookies and chocolate for so long. Well, I have to get used to small portions. The rest is not terrible. And you know, it took a few months before I got fat. "
- "I discovered this diet when I was preparing for a wedding and I 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! I wore a dream dress with a perfect waist to my wedding. By the way, I've only gained a few kilograms now. "
- I lost weight on "Japanese" and I don't think it's that heavy. He lost 7 kg. I went from dieting to eating healthier than I was before and not gaining weight. After 7 years, I got pregnant and, of course, I did not have time for the figure and I gained 13 kg. Now I am breastfeeding my baby and I have to eat what is good for him. Once we are weaned, I will definitely go through these 14 days of asceticism to get back in shape. I trust this diet 100%. "
