Correct weight loss with the Japanese diet for 7 and 14 days

24 December 2020

Japanese cinema and animation surprise with their authentic atmosphere, fantastic images, incredible beauty and thinness of Japanese women. The Japanese are recognized as the thinnest people in the world. The secret is not only in a national lean peculiarity, but also in moderation of portions and healthy eating. The name "Japanese diet" alone is intriguing. What does it take to turn into a fragile geisha? Let's find out!

It's probably unclear why the Japanese diet is called, but the results of the approach are impressive - in two weeks you can lose 4-8 kg, depending on the initial weight. One source says the approach was developed in one clinic in Tokyo, in another - transparency of rules and diets dictates a clear path to achieve this goal. Those who try will be rewarded - reminiscent of the way of a samurai.

The Japanese 14-Day Diet (Original Version) is known around the world, the product list is affordable and moderate. Japanese nutritionist Naomi Moriyama claims that low-carb foods and moderate portions help maintain youth and longevity.

According to research statistics from Moriyama, the Japanese consume 25% less calories than other nations. Greasy foods, dietary fats and the use of butter on an industrial scale are not popular in the country. Healthy food and small portions are a hallmark of Japanese culture.

This principle corresponds to the menu of the Japanese diet for 7 days or 2 weeks, despite the differences in ingredients with the diet of the inhabitants of the land of the rising sun.

In this article we will analyze:

principles that the Japanese diet for weight loss dictates;
the advantages and disadvantages of the approach;
which are not suitable for Japanese weight loss diets for health reasons;
basic menu for 7 and 14 days;
if to stick to.

Japanese Samurai Diet Rules

For the Japanese 7, 13, and 14 day diet to be effective, you must adhere to the following rules:

preliminary preparation - a week before the start, give up fast food, fatty products, sweets, salty dishes;
complete elimination of salt, sugar, spices and sauces from the diet;
chewing food carefully for saturation;
a pre-compiled menu for the Japanese diet is strictly observed during the selected period (7, 13, 14 days);
it is forbidden to change the sequence by days of food;
after waking up, a glass of lukewarm water is drunk;
can be replaced with green tea;
Observance of the drinking regime - at least 2 liters of still water. The decay products of animal proteins are excreted and fill the stomach, soothing hunger;
the substitution of ingredients or the addition of unauthorized products is prohibited;
frequency of application of the method - 2-3 times a year. The reason is a high level of stress on the body;
exiting the diet should be smooth, so that the lost body fat does not come back;
The Japanese diet for weight loss uses protein foods as the main source. A small amount of carbohydrates in the form of crackers and fiber, and fats from unrefined oils used as a dressing for salads, meat and fish.

The Strict Japanese Diet contains all macronutrients, but with one caveat. In this regard, the method can not be described as balanced, therefore, the Japanese diet is followed for 7-14 days, so as not to harm health.

Even within two weeks, a protein diet can reduce vitality, cause listlessness and headaches due to the low amount of carbohydrates in the diet. At the first sign of serious discomfort, it is recommended to consume complex carbohydrates or completely abandon the diet.

Features of the strict Japanese diet for weight loss

The first association with the name "Japanese diet" - for 14 days the menu turns into sushi, rice and curry for breakfast, lunch and dinner every day, but in limited portions. In fact, several features of the approach stand out:

small portions;
the amount of calorie intake - 800 kcal;
meals are strictly 3 times a day, no snacks;
14 days - maximum period;
exclusion of salt.

The essence of dietetic nutrition

The rule of thumb is that the Japanese Thirteen Day Diet limits the intake of sugar, salt, and carbohydrates. In 7, 13 or 14 days, you can lose up to 8 kg of excess weight. Deficiency of macro and microelements can cause serious disturbances in the work of the body, so it is extremely undesirable to stick to the approach for a longer time.

There is a Japanese 13-day salt-free diet, as Orientals regard the number as lucky. However, in Europe the figure is perceived differently, therefore, due to mistrust and convenience, weight loss lasts 7 or 14 days.

Contraindications

A Japanese diet for a week or two is considered rigid and has a number of contraindications:

for hypertension, heart disease, blood vessels;
diabetes mellitus;
thyroid disorders;
during pregnancy and lactation;
gastrointestinal diseases of any complexity, kidney disease;
when practicing sport;
hard physical and mental work.

When it comes to quickly getting rid of the kilograms gained on a feast, fasting days are recommended to be preferred - this practice will not harm health, relieve digestion and get rid of lwater collected during the festivities.

Benefits

The Japanese salt-free diet for 7 and 14 days is growing in popularity right now. What attracts the method:

the effectiveness of weekly weight loss;
elimination of water from the body;
Ease of diet and affordable ingredients.

The first results of the Japanese diet are impressive. This is when the maximum weight loss occurs due to the "ballast" rejection of water due to the exclusion of salt and minimal carbohydrate consumption. In the second week, the weight does not disappear so actively, because there is no excess water left. Little energy comes from food, the body is forced to break down its own fats.

However, with fat, muscle tissue breaks down. With prolonged maintenance, in addition to deteriorating health, the quality of the body will be poor. It is worth considering whether it is worth it.

Disadvantages

Japan's low-carb, salt-free diet doesn't go away without consequences. Disadvantages of the method:

excessive calorie deficiency (800 kcal) slows down the metabolism;
chronic diseases are exacerbated;
restriction of micro and macro elements disturbs the full functioning of the body;
high stress level for functional systems;
coffee instead of breakfast puts strain on the heart and blood vessels;
a thin and limited menu puts psychological pressure, which is fraught with breakdowns;
systematic feeling of hunger, which reduces concentration of attention;
severe fatigue, irritability, listlessness, decreased performance, dizziness;
a sudden return to the usual diet returns the pounds lost with weight gain.

Recommended and prohibited products

As romantic as the name of the method to lose weight is, there will be no exoticism. The foods included in the Japanese salt-free diet are familiar to Europeans. The ingredients are available at the supermarket or deli and are affordable.

Meat and fish dishes with vegetables on the side are common. But the exclusion of salt and spices, bread, cereals and pasta becomes a psychological test.

List of foods authorized for the compilation of menus:

protein - sea fish, beef, veal, chicken fillet, eggs, low-fat hard cheese;
drinks - water, natural coffee, green tea, homemade tomato juice without salt, kefir 0, 1-1%;
croutons of black bread;
fiber (vegetables) - carrots, cabbage, zucchini, eggplant, parsnip root;
fats - unrefined oils (olive, vegetable);
fruit - green apples and pears, citrus.

Food ingredients not included in the list remain prohibited.

Menu for 7 days

In the menu of the Japanese diet for 14 days, a limited food set, a specific nutrition table will help you to check it clearly.

Days / Meals	Breakfast	Lunch	Dinner
Monday	Coffee	2 eggs, a glass of tomato juice, buttered coleslaw	200 g sea fish
Tuesday	Coffee, black bread crouton	200 g of fish, buttered coleslaw	100 g of beef, a glass of kefir
Wednesday	Coffee	1 egg, salad of 3 large carrots boiled in butter	2 apples
Thursday	Coffee	Zucchini or parsnip root, 1 to 2 apples	100 g of beef, coleslaw, 2 eggs
Friday	1 carrot, boiled or raw in lemon juice	500 g of sea fish, a glass of tomato juice	2 apples
Saturday	Coffee	500 g of chicken breast, coleslaw with carrots (or one ingredient)	2 eggs, buttered carrots
Sunday	Coffee	100 g of beef, 2 apples or pears	Any variation from previous days, except apples

Method of cooking food: steamed, boiled, baked. Roasting is excluded.

Japanese diet for 14 days: the essentials at a glance

If the first week was given without failure and the state of health allows you to continue, the second week the menu of the first seven days is repeated or the menu is a little more varied.

Menu for 14 days

Rearranging meals or days is prohibited.

1 day	Breakfast: coffee without milk or sugar / cup of green tea Lunch: cabbage compote with a little olive oil, tomato juice, 2 hard-boiled eggs Dinner: 200 g of boiled fish
Day 2	Breakfast: a small piece of rye crouton, coffee or green tea Lunch: 200 g of boiled fish, buttered coleslaw Dinner: 100 g of boiled beef, 1 glass of kefir 0, 1-1%
Day 3	Breakfast: a small piece of rye crouton, coffee or green tea Lunch: courgettes or aubergines fried in vegetable oil (unlimited quantity) Dinner: 200 g of boiled beef, white cabbage with a little oil, 2 hard-boiled eggs
Day 4	Breakfast: grated carrots in lemon juice Lunch: 200 g of boiled fish, a glass of tomato juice Dinner: 200 g of apples
Day 5	Breakfast: grated carrots in lemon juice Lunch:200 g of boiled fish, a glass of tomato juice Dinner:200 g grapefruit
6 days	Breakfast:coffee or green tea Lunch:boiled chicken fillet, coleslaw and carrot salad in vegetable oil Dinner:2 hard-boiled eggs, small fresh carrots
7 days	Breakfast:coffee or green tea Lunch:200 g of boiled beef Dinner:200 g of pears or 200 g of boiled fish / b2 boiled eggs with a small fresh carrot / 200 g of boiled beef and 1 glass of low-fat kefir
Day 8	Breakfast:coffee or green tea Lunch:boiled chicken fillet, salad of fresh cabbage and carrots in vegetable oil Dinner:2 hard-boiled eggs, small carrot
Day 9	Breakfast: grated carrots in lemon juice Lunch: 200 g of boiled fish, a glass of tomato juice Dinner:200 g of apples
Day 10	Breakfast:coffee or green tea Lunch:1 hard-boiled egg, 3 small carrots, 50 g of cheese Dinner:200 g of oranges
Day 11	Breakfast: a small piece of rye crouton, coffee or green tea Lunch:courgettes or aubergines fried in vegetable oil Dinner:200 g of boiled beef, 2 hard-boiled eggs, fresh coleslaw in vegetable oil
Day 12	Breakfast: a small piece of rye crouton, coffee or green tea Lunch:200 g of boiled fish, fresh coleslaw in oil Dinner: 100 g of boiled beef, 1 glass of kefir 0, 1-1%
Day 13	Breakfast:coffee or green tea Lunch:2 hard-boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice Dinner:200 g of fish boiled or fried in vegetable oil
Day 14	Breakfast:coffee or green tea Lunch:200 g of boiled or fried fish, fresh coleslaw in oil Dinner: 100 g of boiled beef, 1 glass of kefir 0, 1-1%

14 Day Japanese Diet Grocery List

For convenience, here is a list of the grocery basket for a two week meal:

coffee (ground or beans) - 1 packet;
green tea (without flavorings and additives) - 1 packet;
chicken eggs - 2 dozen;
fillet of sea fish - 2 kg;
lean beef - 1 kg;
- 1 kg;
unrefined vegetable oil - 500 ml;
white cabbage - 2 forks;
carrots - 3 kg;
zucchini, eggplant - 1 kg;
apples, pears, citrus fruits - 2 kg;
tomato juice - 1 l;
kefir 0, 1-1% - 1 l;
lemons - 2 pieces;
rye bread - 1 loaf (dry in the oven).

Japanese diet for a month

Not practiced for more than 14 days due to monotonous diet and low calorie content. At least in their common sense.

Preparatory phase and exit

The duration of the preparatory phase is one week. The use of salt is reduced to a minimum, sweets, flour, pickles, preserves, fruits and berries, dairy products are excluded.

The day before departure, a fasting day is organized on one product - this will allow the body to adjust to small portions and calories. Hot water will help satisfy hunger, and a full chew will help you feel full.

If you suddenly return to your usual diet, it will cause a stressful state of the body, overload the digestive tract and restore the lost weight. Therefore, the exit from the Japanese diet is organized in accordance with the principles of good nutrition. Indicative menu:

Breakfast: liquid oatmeal in water with a spoonful of honey, coffee without sugar;
Snack: a handful of dried fruits and nuts;
Lunch: boiled beef with brown rice, fresh vegetables;
Afternoon snack: low fat cottage cheese with berries;
Dinner: vegetable salad with sour cream, baked fish.

The menu should be maintained for several days, increasing the size of the daily portion up to the required daily calorie intake.

Why you shouldn't choose the Japanese diet

The Japanese diet does not form a healthy eating habit due to its short duration, which is fraught with breakdowns. Lack of healthy dietary guidelines leads to blackouts. If you do not adhere to the previous menu to quit the Japanese diet, the lost kilograms will return with an increase, time and health will be lost.

The best solution is to choose a technique that will teach you how to eat well and become a way of life. It can be a paleo diet or a basic creation of a deficit in daily calorie intake with an increase in the amount of protein foods.

The weight loss format is a personal choice for each person. But before doing so, it is necessary to think not only about the feasibility and realism of the set goals, to assess the possibilities and to weigh all the pros and cons. Remember that health is given for life.

Learn more about the Japanese diet

To understand the basic rules of such a diet, you need to understand the Japanese themselves. What do we know about their nation? They are characterized by thoroughness and a calm approach to any business. And the food is no exception. The Japanese diet has no clear borders. It can last from 13 days to 13 weeks.

Someone might find this diet boring, starving. In fact, its menu is quite satisfactory and varied. As we said, it must be aged at least 13 days. And the most important thing, as with any weight loss diet, is a smooth transition from a regular diet to a healthy diet and vice versa.

The basic principles of the Japanese diet are to speed up and optimize the body's metabolism. All the components of the diet are selected very carefully, and you should not replace the product with another, even if you don't think the replacement is the same. In addition, we do not recommend changing the sequence of days.

Eat a light dinner the night before your diet. During your diet, you can eat with chopsticks. Immerse yourself in the atmosphere of the Far East, and the diet won't seem as irritating and boring as the rest!

Diet menu

The Japanese diet is based on the intake of protein foods to lose weight and a limited intake of carbohydrates and fats, quite strict and strict. The menu includes fish, meat, eggs, juices, vegetables, as well as boiled and mineral water

Like any diet, the Japanese diet has its drawbacks. It is not rich in trace elements and vitamins, it provides for the use of black coffee, so if it is contraindicated for you, consult your doctor, he may replace it with black or green tea. . You cannot use salt, sugar, flour, alcohol.

Conclusions

You've probably noticed that the Japanese are often healthy people with a reputation for longevity. Have you met overweight people in Japan? Rarely. In Japan, it is common to eat low calorie foods compared to other parts of the world. The people of our regions can also try to lose weight with the Japanese diet, which is considered very effective and very popular.

Notice

Opinions about the Japanese diet are quite diverse. Someone says it is a really effective diet with amazing results, while others criticize it for being too harsh. Negative reviews of doctors are based on the fact that the Japanese diet places a heavy strain on the kidneys due to the consumption of protein in large quantities.

Either way, on the road to a perfect body, be careful with all popular diets. Before you start to lose weight and change your diet, be sure to consult a specialist, because your main goal is to become the best, not to go to the hospital.