Contents
Benefits of the Japanese Diet
The name of the Japanese diet may be misleading, but in fact it is made up of simple foods that have nothing to do with traditional high Japanese cuisine.
The name of the diet is a reference to the principle of Japanese nutrition. According to Eastern tradition, any meal is very moderate, after which there is a slight feeling of hunger. According to some reports, the Japanese consume 25% fewer calories than residents of other countries. At the same time, all food is low-calorie and varied.
The principle of action lies in the gradual restructuring of attitudes towards nutrition in general: reducing the total calorie content of the diet, which is based on light proteins, and carbohydrates are reduced. The fiber in fruits and vegetables helps keep you feeling full.
The Japanese diet promotes the removal of toxins, and the result persists for a long time.
Cons of the Japanese diet
The diet requires strict adherence to nutritional rules that cannot be changed, which can be quite difficult.
At the same time, the ratio of proteins, fats and carbohydrates is disturbed, which leads to a lack of certain substances and an increased load on the kidneys, which are forced to excrete a large amount of protein processing products. The low-calorie Japanese diet can lead to negative changes in the body, as it slows down the metabolism. The diet is contraindicated for people with diseases of the stomach and intestines, pregnant and lactating, weakened after illness.
Coffee on an empty stomach can cause heartburn. In this case, replace it with tea or dilute it with skim milk.
Menu for 14 days for the Japanese diet
During the diet, you need to drink at least 1,5 liters of water, do not eat sugar, flour, fatty and spicy. Excluded sweet fruits and vegetables such as bananas, grapes, beets.
All products are selected in such a way as to saturate the body as much as possible during dietary nutrition, while reducing calories. Therefore, you can not replace one product with another.
Week 1
COUNCIL
Before a diet, it is advisable to gradually reduce the portion of food so that a sharp reduction in the diet is less stressful. Gradually, the body adapts to small portions, but at first there may be strong bouts of hunger. During them, you need to drink a glass of warm water, and for pain in the stomach, eat fruit. If there is no improvement within a few days, the diet should be discontinued.
Day 1
Breakfast: two soft-boiled eggs, green tea
Lunch: boiled chicken fillet 200 gr, chinese cabbage salad with butter
Dinner: drinking yogurt without additives glass, green tea
Day 2
Breakfast: 200 gr fat-free cottage cheese, espresso
Lunch: stewed veal 200 g, grated carrot salad with butter
Dinner: kefir glass
Day 3
Breakfast: espresso, wholemeal flour crouton
Dinner: boiled chicken fillet 200 gr, Chinese cabbage salad with butter
Dinner: baked Brussels sprouts and green beans 250 gr
Day 4
Breakfast: two soft-boiled eggs, green tea
Dinner: cucumber, onion and bell pepper salad, stewed veal 200 gr
Dinner: 200 gr fat-free cottage cheese
Day 5
Breakfast: drinking yogurt without additives glass, green tea
Dinner: stewed veal 200 g, grated carrot salad with butter
Dinner: a glass of kefir
Day 6
Breakfast: espresso, wholemeal flour crouton
Lunch: baked Brussels sprouts and green beans 100 gr, boiled fish 200 gr
Dinner: tomato juice, fruit
Day 7
Breakfast: 200 gr fat-free cottage cheese
Dinner: boiled chicken fillet 200 gr, Chinese cabbage salad with butter
Dinner: cucumber, onion and bell pepper salad, stewed veal 200 gr
Week 2
COUNCIL
This week, the feeling of hunger will no longer be so strong, and satiety comes after a small amount of food, as the stomach gradually decreases in volume. However, if after the first week you feel unwell and weak, it is better not to continue the diet.
Day 1
Breakfast: two soft-boiled eggs, green tea
Dinner: stewed veal 200 g, grated carrot salad with butter
Dinner: cucumber, onion and bell pepper salad, baked fish 200 gr
Day 2
Breakfast: espresso, wholemeal flour crouton
Lunch: boiled chicken fillet 200 gr, chinese cabbage salad with butter
Dinner: kefir glass
Day 3
Breakfast: 200 gr fat-free cottage cheese
Lunch: baked Brussels sprouts and green beans 100 gr, boiled fish 200 gr
Dinner: drinking yogurt without additives glass, green tea
Day 4
Breakfast: two soft-boiled eggs, green tea
Lunch: stewed veal 200 g, grated carrot salad with butter
Dinner: tomato juice, fruit
Day 5
Breakfast: drinking yogurt without additives glass, green tea
Lunch: boiled chicken fillet 200 gr, chinese cabbage salad with butter
Dinner: stewed veal 200 g, grated carrot salad with butter
Day 6
Breakfast: espresso, wholemeal flour crouton
Lunch: steamed fish 200 g, stewed zucchini
Dinner: kefir glass
Day 7
Breakfast: boiled eggs 2 pcs, espresso
Lunch: a piece of boiled beef 100 gr, cabbage salad with butter
Dinner: tomato juice, apple
The results
By the end of the diet, due to small portions, the size of the stomach is reduced, this will help not to “break loose” and not to pounce on all prohibited foods. To maintain the result, you need to adhere to a balanced diet.
In two weeks, you can lose up to six kilograms, but due to the very low calorie content of the diet, there is a risk of beriberi and various stomach problems. Coffee on an empty stomach promotes the excretion of water, which relieves swelling, but leads to dehydration and part of the weight lost is actually not fat, but water. Drinking plenty of water is recommended to avoid water imbalance.
Dietitian Reviews
– The Japanese diet is suitable for those who have a samurai endurance, because you are waiting for only 3 meals and unusually small portions. A sharp reduction in calories can cause stress for the body and vitamin deficiencies. Therefore, I recommend taking additional vitamins. Be careful with coffee, this drink is not suitable for everyone and can cause heartburn. After leaving the diet, it is important to adhere to the principle of moderation in nutrition, says Dilara Akhmetova, consultant nutritionist, nutrition coach.