Although rolls and sushi seem dietary and low-calorie compared to other dishes, the Japanese diet for 14 days is not based on them. He got his name earlier because his respect required the endurance and strength of a noble samurai. It is really complex. 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 weight loss method: menu and recommendations
The Japanese 14-day diet is very strict. It will make you wean yourself from the usual tastes, "cleanse your receptors" and feel the taste of healthy food. Don't look at it as a struggle or overcoming obstacles, but as an introduction to something unknown that has been right in front of your nose all your life.
The main principles of this diet are categorical:
- salt is strictly prohibited, all other spices as well;
- 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 recommended to take multivitamins during the entire diet, because due to the limited assortment of foods, the body does not receive enough of the necessary substances;
- active sports are prohibited in parallel with eating;
- Exiting the diet is carried out according to strict rules. If neglected, the body will be under a lot of stress, which can lead to problems.
If you follow all the rules, in 2 weeks the size of your stomach will decrease and after leaving the diet you will eat less food. The main thing is to keep eating in moderation so you don't stretch 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 surely change your mind. You will begin to taste foods that previously seemed bland and you will 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 seem easier to endure. But it's not like that. After a few days of the "Japanese" diet, the body gets used to it and the food becomes pleasant. That is, a short version of the diet will bring exactly the same amount of discomfort, and then finish, bringing less weight.
There is another trick. In the first days of the diet, weight is lost mainly due to salt excretion and fluid loss. And only then the stomach shrinks and the metabolism changes, which allows you to keep the resulting shape for a long time. If you stop at the phase 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 extraordinary conditions for the body, which is why it destroys fat reserves. It is not particularly diverse and many important substances will be temporarily missing. Hence the contraindications for the Japanese diet:
- period of pregnancy and breastfeeding. The child must receive the necessary substances without restrictions, the deficiency leads to developmental disorders. So wait until your baby starts eating on his own;
- problems with the circulatory system: a large load falls on it during the diet;
- diseases of the digestive and endocrine system.
List of permitted foods
A special advantage of the 14-day Japanese diet is that it is cheap. All products are sold in every store and are not at all expensive compared to the banned ones.
It is best to go to the store before starting the 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 its initial days, and going to the store full of temptations can cause a breakdown.
By the way, leaving the salt-free regimen is dangerous: the body is in a state of acute salt deficiency, and a sudden increase in its amount is dangerous.
So here's what you have 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 not salty;
- The meat is extremely lean, fillet without skin. Beef, chicken, fish;
- Eggs. By weight, one chicken egg corresponds to 5 quail eggs;
- Black coffee. You cannot add anything to it, it is undesirable to replace it with a soluble one;
- Tea is also the simplest, most natural;
- Pure drinking water without gas;
- Dvopek made of slices of rye bread without dried fruit.
By the way, if you add lemon juice to unsalted food, you get a very interesting taste that will make it easier for you to wean yourself off spices.
Prohibited products
Strictly speaking, all products not listed in the algorithm are prohibited. To be on the safe side, we'll determine what's best out of the fridge and within reach before we start following the "Japanese" regime.
- Unauthorized vegetables and fruits;
- Fat;
- Milk products;
- Smoked meat;
- Bakery products, sweets;
- Any beverages from the store, especially alcoholic beverages;
- Flavor additives.
The whole menu
It's hard to forget that the Japanese 14-day diet is one of those really hard to follow. Having decided to pass it, adhere to the entire prescribed period, do not interrupt or shorten it.
The algorithm assumes three meals a day without snacks and treats (w – breakfast, o – lunch, y – dinner).
- Monday
- h – coffee;
- o – Cabbage salad, 2 eggs, juice of a couple of tomatoes;
- y – 200 g of steamed fish.
- Tuesday
- h – coffee and 1 cracker;
- o – Steamed fish, cabbage salad;
- y – 100 g of beef, kefir;
- Wednesday
- h – coffee and 1 cracker;
- o – A couple of eggplants stewed in a minimum of oil;
- y - 200 g of beef from the oven, cabbage salad, a couple of eggs;
- Thursday
- h – Carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – Sour fruit;
- Friday
- h – Carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – Allowed fruit;
- Saturday
- h – coffee;
- o – Oven-baked chicken fillet, carrot and cabbage salad;
- y – 2 eggs, raw carrots;
- Sunday
- h – tea;
- o - 200 g of beef from the oven;
- y – Any offer for this week, of your choice, but not fruit.
Adhering to your diet can be difficult at first. But every day the body will get used more and more and move to a new way of working. The food will show its true taste. You will lose the habit of feeling full after eating. The first results of the Japanese diet will become visible. This diet does not force you to starve, but gradually reduces the volume of your stomach, preventing you from overeating.
So you've tasted victory, the work continues. Here is the schedule for the coming week (w - breakfast, o - lunch, y - dinner).
- Monday
- h – coffee;
- o - Half a kilogram 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 steamed fish, a couple of tomatoes;
- y – Sour fruit;
- Wednesday
- h – coffee;
- o – Carrot salad, egg, slice of cheese;
- y – Sour fruit;
- Thursday
- h – Coffee with crackers;
- o – Zucchini from the oven or raw;
- y - 200 g of beef from the oven, cabbage salad, a couple of eggs;
- Friday
- h – coffee;
- o - 200 g of steamed fish, cabbage salad;
- y – 200 g of oven-baked beef, yogurt;
- Saturday
- h – coffee;
- o – Cabbage salad, 2 eggs, tomatoes;
- 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 strictly of 2 ingredients: crispy cabbage and 20 g of oil. Carrots - i. e. from carrots and 20 g of butter.
I would like to note how convenient the Japanese diet is for men. Even those who have no culinary talent can cope with preparing their own food without burdening their loved ones with new rules.
Characteristics of adhering to 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 of its effectiveness. But for everything to work as it should, you need to follow important principles:
- Drink as much as possible. 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.
- The first glass of water is best drunk in the morning, before breakfast. Even better, drink a few tablespoons of fiber with this glass. This is a food supplement sold in any pharmacy. Taking it regularly in this way will improve the work of the intestines and increase the effectiveness of the diet even more.
- Do not extend the diet even if you think you can. 14 days is the maximum that the human body can do without sodium chloride.
- A gradual introduction of salt is allowed in the last days of the diet. You cannot immediately salt food to its usual taste; the first time literally add a few crystals of salt and increase the dose a little.
- 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.
Abandoning the Japanese diet
Within 14 days of carefully following the diet, you will inevitably lose weight. Now it's your job to get the sodium chloride back properly. But it's not just about salt. The rules for transitioning from a diet to a normal life will allow you to keep your new size for a long time.
- Continue to eat according to the nutrition algorithm. Add new dishes to the menu strictly one at a time.
- Do not increase the portion size. Your stomach tightens a little and that's enough to fill you up. If you overeat, the stomach walls will stretch again, the stomach will expand, and the weight will begin to return.
- Add salt very carefully. Just a little at first, then gradually work your way back up to your usual amount over a few days.
- It is better to refrain from other spices for at least another 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 that with the Japanese diet. If you want to extend the experiment, smartly give up the diet, add other vegetables to your diet, diversify the meat dishes, and you can increase your breakfast a little.
It is allowed to return to the Japanese diet only after six months.
Weight loss results reviews
- "I persevered heroically and I'm very proud of myself. By the end of the first week it became a bit more familiar, and then things got easier. The hardest part was not eating cakes and chocolate for so long. Well, I had to get used to small portions. The rest didn'tterrible. And you know, it was a few months until I gained weight. "
- "I found this diet when I was getting ready for a wedding and I couldn't fit into a dress. I managed to quickly lose 10 kg in 2 weeks, until recently no one believed in the success of this experiment! At the wedding, I wore the dress of my dreams with a perfect waist. Otherwise, now I've only gained a few kilos. "
- "I lost weight in "Japanese", and I don't think it's that heavy. I lost 7 kg. I switched from a diet to healthier food than I was used to, and I didn't gain weight. After 7 years, I got pregnant and, of course, I didn't have time for myfigure and gained as much as 13 kg. Now I am breastfeeding my baby and I should eat what is good for him. As soon as we stop breastfeeding, I will definitely go through these 14 days of asceticism again to get back to my former shape. I trust this diet 100%. "
