Japanese diet for weight loss

Japanese diet for weight loss

If we talk about performance anddurability of the achieved effectthenJapanese diet is recognized as one of the bestaccording to these indicators. Even after the end of its application and in the next two years, the lost kilograms will not return, as the authors of the method stated. It is important that a strict restriction in food after the diet is not required, the food should be balanced and no frills.

Each of the variants of this diet includes a single list of prohibited foods, but there are some differences in the structure of the diet. Known7, 13 and 14 daysprograms. The result of application is weight loss by5-8 kilograms, which depends on the option chosen and the initial weight.

Basic principles

This may disappoint Japanese food lovers, but this diet has nothing to do with it. The diet includes dishes from traditional products: eggs, chicken fillet, vegetables, beef, fish and so on. There are no soy sweets and shellfish, but there is fish and the famous green tea.

The principle of the diet is to reduce the amount of fat and carbohydrates and increase the proportion of ingredients of protein origin. The program is strict, it is not allowed to deviate from the norm, replace some products with others, change the menu options for every day or skip some days. It is also important to take into account that when compiling the Japanese diet, the body's needs for trace elements and vitamins were not taken into account, that is, it is not balanced. For this reason, it is recommended to observe it once a year, since more frequent use can have a negative impact on human health. After the course, it is advisable to drink a complex of vitamins in order to compensate for the deficiency of nutrients in the body.

But this is not the only difficulty with the diet. Certain difficulties are caused by three meals a day, given the breakfast menu, which consists only of unsweetened green tea or coffee. Even minor snacks are prohibited. It is difficult to quickly switch to such a diet, especially if a person has previously adhered to the private and fractional meals recommended by nutritionists. In addition, during the diet, you need to drink at least 1. 5 liters of water (excluding morning tea / coffee). You can drink purified, still table water or boiled water.

Prohibited foods

The effectiveness of the Japanese diet is directly related to strict adherence to dietary rules, including the exclusion from the menu of products:

  • salt;
  • flour products, muffins;
  • alcohol;
  • chocolate, nuts, cheese and other foods prohibited during the diet.

The exclusion of salt is justified by its ability to retain fluid in the body. Alcohol, in addition to its calorie content, also negatively affects the body, reducing its ability to burn and break down fats. Avoiding flour products is also justified, since they are all generous suppliers of fats and carbohydrates. As for sugar, it is simply useless - it is a rapidly absorbed carbohydrate that does not bring anything useful to the body.

Diet preparation

First of all, you should take care of psychological preparation, since the effectiveness of the diet depends on strict adherence to its rules, and for this you need to have patience, determination and resilience in front of the temptations to take pity on yourself. One has only to neglect one of the rules once and everything achieved earlier will be destroyed.

Another important nuance is to avoid a stressful situation that occurs with a sharp change in the usual rhythm, including nutrition. Therefore, the body must be gradually "introduced" to the new conditions. For example, one week before the diet, start gradually abandoning or reducing the number of foods from the prohibited list. Add less salt to dishes, or exclude it (if you can), do not eat sweet, rich, flour. Do not drink alcohol, increase the amount of water consumed. Thus, the body can be prepared for the upcoming diet.

7-day diet

This option is suitable if you urgently need to put your body in order, getting rid of a few extra pounds. The disadvantage of such a diet is its short application period, since in the first days excess fluid leaves, and not the accumulated kilograms. The fat burning process begins by the end of the week. Therefore, for those who are interested not in a short-term effect, but in weight loss with the consolidation of the result for a long time, it is recommended to adhere to the classic Japanese diet. The seven-day option is suitable if you need to quickly lose weight for the upcoming special event.

13 and 14 days: which one to choose?

The classic Japanese diet includes 14 days, each of which is strictly prescribed. But this has its advantages, for example, a set of products can be purchased in advance. The ingredients included in the menu are available, including the price. Also, the advantages include simple and understandable recipes that require a minimum of time to prepare. The thirteen-day diet differs from the classic one by the absence of one 14th day. The last day is reinforcing, which affects the effectiveness - it improves the result.

Classic Japanese diet menu

Day 1/14

Breakfast: warm unsweetened green tea (coffee is possible, but no milk added).

Lunch: two boiled eggs, stewed cabbage with olive oil, apple / tomato juice - a glass.

Dinner: boiled fish - 200 gr.

Day 2/13

Breakfast: bran or rye bread - a slice, low-fat cheese - a slice, unsweetened green tea (coffee is possible, but without adding milk).

Lunch: boiled / fried fish - 200 gr, cabbage salad with carrots and olive oil (it is recommended to cook from young cabbage).

Dinner: beef stewed with vegetables - 100 g (you can add cabbage, eggplant, zucchini from vegetables), natural yogurt without sugar or kefir - 1 glass (before bedtime).

Day 3/12

Breakfast: a slice of rye bread in the form of toast, unsweetened green tea or natural coffee without milk and sugar.

Lunch: stewed / fried zucchini or eggplant (only olive oil is used in the cooking process).

Dinner: any fruit - 200 gr (it is better to exclude grapes, bananas).

Day 4/11

Breakfast: carrot salad with lemon juice (prepared from medium-sized carrots), green tea.

Lunch: boiled fish - 200 gr, apple juice - a glass.

Dinner: beef or chicken fillet (breast) - 200 gr, fruit - 200 gr.

Day 5/10

Breakfast: unsweetened natural coffee without milk.

Lunch: two boiled eggs, boiled / stewed cabbage, tomato juice - a glass.

Dinner: chicken fillet (breast) - 300 gr, kefir - a glass.

Day 6/9

Breakfast: steamed cauliflower (steamed), unsweetened green tea.

Lunch: boiled chicken meat - 500 gr, vegetable salad of white cabbage, pepper and carrots.

Dinner: boiled / fried fish - 200 gr.

Day 5/8

Breakfast: low-fat / low-fat cottage cheese, a slice of rye / bran bread in the form of toast, unsweetened green tea.

Lunch: boiled chicken fillet without skin - 200 gr, carrot and cabbage salad.

Dinner: fruit - 300 gr.

Japanese diet: pros and cons

For fourteen days of the diet, an excellent result is achieved - a fit and beautiful figure, and at the same time the effect remains for a long time. You should also pay attention to the composition of the diet - extremely useful ingredients.

The prohibition of a number of products also plays a role in cleansing the body of toxins, removing toxins. The body tolerates the Japanese diet relatively easily, despite the rather strict restrictions on the number of meals and composition. Not accompanied by poor health, weakness, apathy. Many experienced a noticeable improvement in skin condition, reduction / disappearance of puffiness.

The downside can be called three meals a day, which, of course, is not enough to provide the body with energy. Another disadvantage is an imbalance in the diet, the exclusion of some fruits and vegetables. Lack of vitamins, nutrients can cause a lack of energy, as a result, there is no strength for sports activities, great physical exertion.

But most importantly, the Japanese diet allows you to quickly and effectively lose weight. Of course, it is important to follow the rules: do not feel sorry for yourself, but also do not mock yourself and your body. If you experience malaise, dizziness and other alarming symptoms, the diet should be stopped immediately. You should also remember that you need to enter and exit the program gradually, which will avoid feeling unwell and consolidate the achieved result.

Diet Reviews

There are a lot of reviews on the Internet from people who have already applied the Japanese diet. We offer one of them:

"We managed to get rid of 4 kg in 14 days. At the end of the Japanese diet, she adhered to the rule - no food after six in the evening (but occasionally she could eat fruit or drink a few cups of green tea). After four months after the diet, I lost another 7 kg. The result was saved for two years. But during this period, I was sure to regularly run, did exercises for the press. The body has become embossed, the figure is toned, without fat deposits. "

17.03.2021