Japanese diet for 14 days: menu and opinion of nutritionists

The Japanese are slender, live long and retain a blooming appearance, good memory and energy until old age. So the Japanese diet is the secret to health and longevity? Everything is not so rosy at all: we figure it out together.

History of the Japanese Diet

Losing 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 are no traditional Japanese seafood in the diet, only fish. It includes 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 seasonings, which is generally unheard of for the Japanese.

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 most people in the world who are over 100 years old.
• Japanese food, especially typical of Okinawa, is rich in antioxidants and flavonoids from vegetables and fruits of different 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 food and drink presentation are just as good for physical and mental health as the habits associated with another healthy diet, the Mediterranean - eat fresh, share meals with family, eat lots of fruits and fish, allowpleasure, enjoy the food.

But the traditional Japanese diet has the same relation to the two-week diet for weight loss called the "Japanese diet" as a roller coaster to America.

Principles of the Japanese Diet

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

It is claimed that the diet helps to rebuild and normalize digestion and metabolism, but there is no scientific evidence for this. However, giving up sugar, salt, baked goods, and alcohol does change the body and brain. But it is important that the refusal is long-term, 14 days is not enough. And the reduction in portions really returns the stomach stretched in large portions to a normal state. But it does not reduce: this elastic organ cannot shrink to a state less than the physiological norm.

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

During the day, according to the Japanese diet, you need to drink at least two liters of water. Vegetable oils should be kept to a minimum. A cup of green tea is the only indulgence for hunger.

Nutritionists warn: it is better to prepare for any diet in advance and you should start smoothly so that the inevitable stress is minimized. For 2-5 days, lighten your diet as much as possible. You can even buy Japanese chopsticks to eat more slowly and thoughtfully. Try to drink and sleep more, be less nervous.

List of prohibited foods on the Japanese diet

1. Salt, because it delays the removal of fluid from the body and raises 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 and quantity, because it slows down the metabolism and prevents the removal of toxins from the body.
4. Bread made from wheat flour.
5. Semi-finished products, fast food, any sweet desserts and fatty dairy products.

Allowed Foods on the Japanese Diet

The basis of nutrition on the Japanese diet is vegetables and fruits (except for sweet bananas, figs, grapes), cheeses, kefir, fish and meat, eggs. Meat and fish can be fried in vegetable oil. You can choose sunflower, olive, corn, sesame oil - variety helps to endure strict restrictions.

Protein is the main nutrient of the diet, and this has the Japanese diet in common with other high-protein diets like the keto diet and the paleo diet in their pros and cons. Fiber is the second most important nutrient for satiety. It is found in cereals, vegetables and fruits.

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

Can	It is forbidden
Vegetables Fruits Lean meat and fish Low-fat dairy products: cottage cheese, Greek yogurt, kefir, hard cheese Vegetable oil Eggs Black and green tea and coffee without sugar	Potatoes, corn, beets and other starchy vegetables Bananas, figs, grapes Fatty beef and pork, salmon and other fatty fish Sauces, ketchup, mustard, spices, cream cheese Butter, animal fat, sugar and salt Canned food, convenience foods, fast food, desserts, sweets, bread and pastries Alcohol, sweet lemonades and carbonated drinks

Sample menu for 14 days

Breakfast.Almost all 14 days of the Japanese diet for breakfast should only drink a cup of black coffee without sugar. 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 along with the main course, or eat salads from grated carrots, chopped cabbage, cucumbers. There are no calorie restrictions, but you need a small portion.

Dinneris the most varied part of the Japanese diet. You can eat fruits, boiled eggs, kefir, hard cheeses. 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 serving of fat-free cottage cheese. Stewed veal 200 gr, grated carrot salad with butter. A glass of kefir.
Sixth day	Black coffee. 2 boiled eggs, coleslaw with vegetable oil. Fried or boiled fish tomato salad.
Seventh day	Black coffee. Baked Brussels sprouts and green beans, boiled fish 200 gr. Tomato juice, fruit.
eighth day	Black tea. 200 g boiled beef, 2 apples. 2 boiled eggs, grated carrots with vegetable oil.
Ninth day	Black coffee and Greek yogurt. 200 g 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 yogurt without additives glass, green tea. Boiled chicken fillet 200 gr, Beijing cabbage salad with butter. Stewed veal 200 gr, grated carrot salad with butter.
Thirteenth day	Black coffee, whole wheat flour toast. Steamed fish 200 gr, stewed 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 am always losing weight, my height is 167 cm, and the minimum weight was 56, the maximum 73 after childbirth. So, I tried a lot of diets: Dukan, Protasov, etc. Japanese is the most effective, on it I throw off 5-7 kg. Used 4 times.
• "Well, I can say that the results of the diet, of course, pleased me a little. I really lost weight, it can be seen both in clothes and in the comments of others. But I don't want to repeat this experience. Once again I was convinced that there is nothing good in strict diets. And as soon as I started eating in a more or less familiar mode, the weight gradually crept up.
• "This diet helped me lose weight and start changing, but I can’t recommend it to anyone, because any diet is stressful for the body and can lead to sad consequences, it’s much better to listen to your body and change your attitude to food. "
• "The most important and valuable effect for me was that I didn’t want to eat sweets and all sorts of nasty things like chips, crackers, etc. , but I always adored it! I also liked that I began to feel the taste of food very sharply, getting much more pleasure from food.
• "They say that this diet was developed in a Japanese clinic, the name of which is different in different sources. There is also an opinion that there is no Japanese diet, and the name was invented simply for advertising purposes to attract attention. Indeed, among the Japanese you rarely meet a well-fed person, we also heard a lot about Japanese longevity. 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. Even salt should not be completely abandoned.

Many note that the diet really helps to lose weight by limiting calories and, more importantly, changing taste preferences and falling out of love with some unhealthy foods. But it is difficult to talk about a change in internal processes: no serious studies have been carried out, there are only subjective sensations.

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

Harm of the Japanese diet

The harm is the same as with other trendy diets: a sharp reduction in calories can cause stress for the body and vitamin deficiencies. High protein content increases the load on the liver and kidneys.

In addition, nutritionists and those who are losing weight note additional difficulties:

• Coffee with minimal additions for breakfast will not be 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 make you live in dreams about lunch.
• Dry food without salt, spices, oils and sauces. It is physically difficult to eat this, and eating without pleasure leads to a deterioration in the absorption of nutrients.
• Food prohibitions and restrictions. In order not to break loose, you will need an iron will, and weight gain after the end of the diet is almost inevitable.
• Sports incompatibility. Activity on an empty stomach is not a good idea, and a bad mood does not help you tune in to an active load.