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. It received its name rather because its observance requires the stamina and fortitude of a noble samurai. She's truly complex. But the efforts are worth it: during this diet, kilograms are really lost, and in the future it is easy to switch to a classic healthy diet, which will not allow you to gain back what you 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 tastes, "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 unfamiliar that has existed under your nose all your life.
The main principles of this diet are categorical:
- salt is strictly prohibited, all other spices too;
- 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 range of foods, the body does not receive enough necessary substances;
- active sports in parallel with the diet are prohibited;
- exiting 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, 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 continue to eat in moderation so as not to stretch it again.
Most likely, you already know what proper nutrition is: eating vegetables and dietary meat without spices. If this seems meager and tasteless to you, the "Japanese" diet will certainly change your opinion. 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 comfortable. 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 initial days of the diet, weight is lost mainly due to the excretion of salt and fluid loss. And only then does the stomach shrink and the metabolism changes, which allows you to maintain the resulting form 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 particularly diverse and many important substances will be temporarily lacking. Hence the contraindications to the Japanese diet:
- period of pregnancy and lactation. The child must receive the necessary substances without restrictions; deficiency 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 and endocrine system.
List of allowed foods
A separate advantage of the 14-day Japanese diet is that it is inexpensive. All products are sold in every store, and they are not at all expensive compared to the prohibited 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 its initial days, and going to a store full of temptations can provoke a breakdown.
By the way, breaking away from the salt-free regime is dangerous: the body is in an acute salt deficiency mode, and sharply increasing its amount is dangerous.
So, here's what you have to eat for two weeks:
- Fresh fruits low in sugars: citruses, 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 unsalted;
- The meat is extremely lean, skinless fillet. 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 soluble;
- Tea is also the simplest, most natural;
- Clean drinking water without gas;
- Rusks from slices of rye bread without dried fruits.
By the way, if you add lemon juice to unsalted food, you get a very interesting taste that will make it easier to wean yourself off spices.
Prohibited Products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To be on the safe side, we’ll stipulate what exactly is best removed from the refrigerator and within easy reach before starting to follow the "Japanese" regimen.
- Unauthorized vegetables and fruits;
- Salo;
- Dairy products;
- Smoked meats;
- Baked goods, sweets;
- Any store-bought drinks, especially alcoholic drinks;
- Flavoring additives.
Full menu
It’s hard to forget that the Japanese 14-day diet is one of the really difficult 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 treats (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee;
- o – Cabbage salad, 2 eggs, juice from a couple of tomatoes;
- y – 200 g of fish from a steamer.
- Tuesday
- h – Coffee and 1 cracker;
- o – Fish from a steamer, cabbage salad;
- y – 100 g beef, kefir;
- Wednesday
- h – Coffee and 1 cracker;
- o – A couple of eggplants, sautéed with 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 fish from a steamer, tomato;
- y – Sour fruits;
- Friday
- h – Carrot salad;
- o - 200 g of fish from a steamer, tomato;
- y – Allowed 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 of beef from the oven;
- y – Any offered for this week, of your choice, but not fruity.
Sticking to your diet may be difficult at first. But every day the body will get used to it more and more and switch to a new mode of operation. The food will show its real taste. You will lose the habit of feeling a full belly after eating. The first results of the Japanese diet will become 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 (w - 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 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 beef from the oven, yogurt;
- Saturday
- h – Coffee;
- o – Cabbage salad, 2 eggs, tomato;
- y – 200 g 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. Carrot - respectively, 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 at all can cope with preparing 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 of its effectiveness. But for everything to work correctly, you need to follow important principles:
- Drink as much as possible. You will have to drink at least 2 liters of clean water per day in small portions. If you do 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 couple of tablespoons of fiber with this glass. This is a nutritional supplement that is sold in any pharmacy. Taking it regularly in this way will improve bowel function and enhance the effectiveness of the diet even more.
- Don't prolong your diet even if you think you can. 14 days is the maximum that the human body can do without sodium chloride.
- It is permissible to gradually introduce salt in the last days of the diet. You can’t immediately salt food to its usual taste; for the first time, literally add a few crystals of salt and increase the dose a little bit.
- If necessary, coffee can be replaced with tea. But it’s better to leave it as it is – coffee normalizes blood pressure and supplies the body with antioxidants.
Quitting the Japanese Diet
Within 14 days of meticulously following the diet, you will inevitably lose weight. Now your job is to properly return the sodium chloride. But it's not just about the salt. The rules for transitioning from a diet to normal life will 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 stomach will increase, and the weight will begin to return.
- Add salt with great care. At 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 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 this with the Japanese diet. If you want to prolong the experiment, quit the diet wisely, add other vegetables to your diet, diversify your meat dishes, and you can strengthen your breakfast a little.
It is permissible to return to the Japanese diet only after six months.
Reviews about weight loss results
- "I held out heroically and am very proud of myself. By the end of the first week it became a little more familiar and then things went easier. The hardest thing was not eating cakes and chocolate for so long. Well, I had to get used to small portions. The rest is not scary. And you know, it’s been a couple of months until I’m getting fat. "
- "I found this diet when I was getting ready for a wedding and couldn’t fit into a dress. I managed to urgently lose 10 kg in 2 weeks; no one believed in the success of this experiment until recently! At the wedding I wore a dream dress with a perfect waist. By the way, now I’ve only gained a couple of kilograms. "
- "I lost weight on "Japanese", and I don’t think it’s that heavy. Lost 7 kg. I switched from the diet to eating healthier than I was used to, and didn’t gain weight. After 7 years, I became pregnant, and, of course, I had no time for my figure and gained as much as 13 kg. Now I am breastfeeding my baby and should eat what is good for him. As soon as we leave breastfeeding, I will definitely go through these 14 days of asceticism again in order to regain my former form. I trust this diet 100%. "
