Although rolls and sushi seem dietary and low-calorie compared to other dishes, the Japanese diet for 14 days is not based on them. It got its name rather because its observance requires 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 what you lost.
The Japanese method of weight loss: menu and recommendations
The Japanese 14-day diet is very strict. It will make you go away from your usual tastes, "clear your receptors" and make you feel the taste of healthy food. See it not as a struggle or overcoming obstacles, but as an introduction to something unknown that has existed under 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 describes not only what you should eat, but also how much exactly. In grams;
- You cannot replace the products even with equivalent analogues in your opinion;
- It is recommended 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;
- leaving the diet is carried out according to strict rules. If they are neglected, the body will be under great 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 eating in moderation so that you do not prolong it again.
Most likely, you already know what the right food is: eating vegetables and diet meat without spices. If that sounds poor and tasteless to you, the "Japanese" diet will surely change your mind. You will begin to enjoy 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 bear. But it is not so. After a few days of "Japanese" nutrition, the body gets used to it and food becomes comfortable. That is, the short version of the diet will bring exactly the same amount of discomfort, and then it will end, bringing less weight.
There is also a 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 maintain the resulting 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 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 missing. Hence the contraindications for 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 child starts eating on his own;
- problems with the circulatory system: a large load falls on it during a diet;
- digestive and endocrine system diseases.
List of allowed foods
A distinct advantage of the 14-day Japanese diet is that it is inexpensive. All products are sold in every store and are not at all expensive compared to the banned ones.
It's a good idea to go to the store before starting a diet and stock up strategically for the first time. Those who have tried the prescribed 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 regimen is dangerous: the body is in an acute state of salt deficiency, and a sharp increase in its amount is dangerous.
So, here's what you should eat for two weeks:
- Fresh fruits with little sugar: 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 olive or sesame oil;
- Yogurt without fillers, kefir;
- Cheese with minimal fat content, but unsalted;
- The meat is extremely lean, skinless tenderloin. 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 simpler, more natural;
- Pure drinking water without gas;
- Strawberry from a slice of rye bread without dried fruit.
By the way, if you add lemon juice to unsalted foods, you will get a very interesting taste that will make it easier to get away from spices.
Prohibited Products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To be on the safe side, we will determine exactly what is best removed from the refrigerator and easily accessible before we begin to follow the "Japanese" regime.
- Unauthorized fruits and vegetables;
- Salo;
- Dairy products;
- Smoked meat;
- 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 most difficult to follow. Once you've decided to go through it, stick to it for the entire allotted period, don't interrupt or shorten it.
The algorithm assumes three meals a day without snacks and desserts (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, salad with cabbage;
- y – 100 g beef, kefir;
- Wednesday
- h – Coffee and 1 cracker;
- o – A couple of eggplants, fried with a minimum of oil;
- y - 200 g of beef from the oven, cabbage salad, a few eggs;
- Thursday
- h – Salad with carrots;
- o - 200 g of fish from a steamer, tomatoes;
- y – sour fruits;
- Friday
- h – Salad with carrots;
- o - 200 g of fish from a steamer, tomatoes;
- y – Allowed fruits;
- Saturday
- h – Coffee;
- o – 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 no fruit.
Sticking to your diet can be difficult at first. But every day the body will get used to it more and more and will switch to a new way of functioning. 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 have enjoyed the victory, the work continues. Here is the schedule for next week (w - breakfast, o - lunch, y - dinner).
- Monday
- h – Coffee;
- o - Half a kilogram of chicken fillet from the oven, salad with cabbage and carrots;
- y - Any, except fruit, from last week;
- Tuesday
- h – Salad with carrots;
- o - 200 g of fish from a steamer, a few tomatoes;
- y – sour fruits;
- Wednesday
- h – Coffee;
- o – Salad with carrots, eggs, slices 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 few 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, tomatoes;
- y – 200 g of steamed fish;
- Sunday
- h – Coffee;
- o – 200 g salad with steamed fish and cabbage;
- 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 - respectively from carrots and 20 g of butter.
I would like to emphasize how suitable the Japanese diet is for men. Even those who have no talent in the kitchen can cope with preparing their own food without burdening 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 properly, you must follow important principles:
- Drink as much as possible. You should drink at least 2 liters of clean water a 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 few scoops of fiber with this glass. This is a food supplement that is sold in any pharmacy. Regular intake in this way will improve bowel function and increase the effectiveness of the diet even more.
- Do not extend your diet even if you think you can. 14 days is the maximum that the human body can do without sodium chloride.
- The gradual introduction of salt is allowed in the last days of the diet. You cannot immediately salt the food to its usual taste; for the first time, literally add a few crystals of salt and slightly increase the dose.
- 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.
Giving up the Japanese diet
Within 14 days of strictly following the diet, you will inevitably lose weight. Now your job is to get the sodium chloride back properly. But it's not just about the salt. The rules for the transition 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 by one.
- Do not increase the serving 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 grow, and the weight will begin to return.
- Add salt very carefully. At first, just a little, then gradually return to the usual amount within 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, give up diets wisely, add more vegetables to your diet, diversify your meat dishes and you can strengthen your breakfast a little.
It is allowed to return to the Japanese diet only after six months.
Reviews about weight loss results
- "I stood up heroically and I'm very proud of myself. At the end of the first week it became a bit more familiar and then things got easier. The hardest thing was not eating sweets 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 few months until I got fat. "
- "I found this diet when I was getting ready for a wedding and I couldn't fit into a dress. I managed to lose 10 kg urgently in 2 weeks; no one believed in the success of this experiment until recently! I wore a dream dress to the weddingwith a perfect waist. By the way, I've only gained a few pounds now. "
- "I lost weight on 'Japanese' and I don't think it's that bad. I lost 7 kg. I went from dieting to eating healthier than I was used to and I didn't gain any weight. After 7 years I got pregnant and of course I didn'ti had time for my figure and gained up to 13 kg. now i am breastfeeding my baby and i have to eat what is good for him. once we stop breastfeeding i will definitely do the 14 days againasceticism to regain my former shape. I trust this diet 100%. "
