Although rolls and sushi seem dietetic and low-calorie compared to other dishes, the Japanese 14-day diet is not based on them. It got its name rather because its observance requires the endurance and fortitude of a noble samurai. It's really complicated. But the effort is worth it: during this diet, you really lose kilograms, and in the future it is easy to switch to a classic healthy diet, which will not allow you to regain what you have lost.
Japanese method of weight loss: menu and recommendations
The Japanese 14-day diet is very strict. It will force you to wean yourself off the usual tastes, "cleanse the receptors", feel the taste of healthy food. Look at it not as torture 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, as are all other spices;
- the menu is very strictly regulated. In addition, it is indicated not only what to eat, but also exactly how much. in grams;
- You may not replace the products even with equivalent analogues, in your opinion;
- It is advisable to take multivitamins during the entire diet, because the body does not get enough of the necessary substances due to a limited range of food;
- active sports together with a diet are prohibited;
- leaving the diet is carried out in accordance with strict rules. If you ignore them, the body will experience a lot of stress, which can lead to problems.
If you follow all the rules, within 2 weeks the size of your stomach will decrease and you will eat less food when you leave the diet. The most important thing is to continue eating in moderation so that you don't strain again.
You probably already know what a good diet is: eating vegetables and diet meat without spices. If you find it bland and tasteless, the "Japanese" diet will definitely change your mind. You will begin to taste food 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 for fewer days and may seem easier to endure. However, this is not the case. After a few days of the "Japanese" diet, the body gets used to it and the food becomes comfortable. That is, the short version of the diet will cause just as much discomfort, and then it will end, bringing less weight.
There is one more trick. During the first days of the diet, weight loss is mainly due to salt and fluid loss. And only then does the stomach contract and the metabolism changes, allowing it to maintain its shape for a long time. If you stop at the water and salt removal stage, they will simply return to their old place when you return to your normal eating habits.
Contraindications
The Japanese diet creates emergency conditions for the body, which destroys fat reserves. It is not very diverse and many important materials will be temporarily missing. So the contraindications of the Japanese diet:
- pregnancy and breastfeeding period. The child must get the necessary materials without restrictions, their lack causes developmental disorders. Therefore, wait until the baby starts eating on its own;
- problems with the circulatory system: during the diet, it has a heavy 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 every store, and compared to banned products, they are not expensive at all.
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 first days, and visiting 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 the mode of acute salt deficiency, and it is dangerous to sharply increase its amount.
So, here's what you need to eat for two weeks:
- Fresh fruits that are low in sugar: citrus fruits, green apples, pineapples, plums, cherries, etc.
- Fresh vegetables that do not contain starch: white cabbage, carrots, zucchini, eggplant, tomatoes;
- Freshly squeezed tomato juice;
- Strictly pure unrefined olive or sesame oil;
- Yogurt without fillers, kefir;
- Cheese with minimal fat, but not salted;
- The meat is extremely lean, skinless fillet. Beef, chicken, fish;
- Eggs. By weight, one chicken egg is equivalent to 5 quail eggs;
- Black coffee. You can not add anything to it, it is undesirable to replace it with a solution;
- Tea is also the simplest, most natural;
- Clean drinking water without gas;
- Crumbs 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 that will make it easier to get rid of spices.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are prohibited. For safety's sake, before we start following the "Japanese" regime, we will tell you exactly what is best to take out of the refrigerator and easily reach.
- Prohibited vegetables and fruits;
- Island;
- Dairy Products;
- Smoked meat;
- Pastries, sweets;
- Any store beverages, especially alcoholic beverages;
- Fragrance additives.
Full menu
It is hard to forget that the Japanese 14-day diet is one of the most difficult. Once you decide to go through it, stick to it for the entire prescribed period, without interrupting or shortening it.
The algorithm predicts 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 the steamer.
- tuesday
- h – Coffee and 1 cracker;
- o – Steamed fish, cabbage salad;
- y – 100 g of beef, kefir;
- on Wednesday
- h – Coffee and 1 cracker;
- o - a couple of eggplants, fried with a minimum amount 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 fruits;
- friday
- h – Carrot salad;
- o - 200 g of steamed fish, tomatoes;
- y – Allowed fruits;
- 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, your choice, but not fruity.
Dieting can be difficult at first. However, every day the body will get used to it and will move to a new mode of operation. 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 noticeable. This diet does not make you starve, but gradually reduces the volume of your stomach, preventing you from overeating.
So, you have tasted victory, the work continues. Here's the schedule for next week (w for breakfast, o for lunch, y for 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 fruits;
- on 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 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 of only 2 ingredients: crispy cabbage and 20 g of oil. Carrots - from carrots and 20 g of butter, respectively.
I would like to note how convenient the Japanese diet is for men. Even those who have absolutely no culinary talent can cope with cooking without burdening their loved ones with new rules.
Features of a salt-free diet
During a salt-free diet, the body will find itself in an unusual, almost extreme state of salt deficiency. This is one of the main secrets of its effectiveness. However, in order for everything to work properly, you must follow important principles:
- Drink as much as possible. You will need to drink at least 2 liters of clean water in small portions a day. If you do 1 glass at a time, you will get about 8 methods.
- It is best to drink the first glass of water in the morning, before breakfast. Better yet, have a couple of tablespoons of fiber with this glass. It is a food supplement sold at any pharmacy. Consuming it regularly in this way will improve bowel function and further increase the effectiveness of the diet.
- Don't go on a diet, even if you think you can. 14 days is the maximum that the human body can survive without sodium chloride.
- In the last days of the diet, it is allowed to introduce salt gradually. You cannot immediately salt the food to its normal taste; the first time, literally add a few salt crystals and increase the dosage slightly.
- 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.
Give up the Japanese diet
In 14 days, if you follow the diet carefully, you will inevitably lose weight. Now your job is to put back the sodium chloride properly. 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. Add new dishes to the menu strictly one at a time.
- Do not increase the portion size. Your stomach contracts a little and that's enough to fill you up. If you overeat, the stomach walls will stretch again, the stomach will increase, and the weight will begin to return.
- Add salt very carefully. A little at first, then gradually return to the normal 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 adopt new, healthy eating habits.
Effective diets often make you want to continue or return to them. But you can't do that on a Japanese diet. If you want to extend the experiment, quit the diet wisely, include other vegetables in your diet, diversify the meat dishes, and you will be able to strengthen your breakfast a little.
It is allowed to return to the Japanese diet only after six months.
Reviews of weight loss results
- "I endured heroically and I am very proud of myself. By the end of the first week it got a little more familiar and then it got easier. The hardest part was not eating cakes and chocolate for so long. Well, I had to get used to the small portions. The rest is not terrible. And you know, it took a few months before I got fat.
- "I found this diet when I was getting ready for a wedding and couldn't fit into my dress. I managed to quickly lose 10 kg in 2 weeks; no one believed in the success of this experiment until now! I wore my dream dress to the wedding with the perfect waist. By the way, now I have gained only a couple of kilograms.
- "I lost weight from the 'Japanese' and I don't think it's that hard. I lost 7 kg. I went from a diet to a healthier one 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 my figure and I gained even 13 kg. I am breastfeeding my baby now and I should eat what is good for him. Once we stop breastfeeding I will definitely go through this 14 days of asceticism again to get back in shape. I trust this diet 100%.
