Detailed menu of the Japanese diet, Japanese diet which foods, Japanese diet for how many days, Japanese diet breakfast examples, Japanese diet lunch examples, Japanese diet dinner examples.
In the spring, in every office in the country, women at lunch share secret diets that are sure to help.
The main advantages of the Japanese diet for the inhabitants of our country were its relative availability and durability. No complex and expensive ingredients, just two weeks of restrictions - and now you're showing off in jeans that didn't fasten before. But to become a great geisha, you must strictly follow the menu.
Briefly about the main
The duration of the diet is 14 days. This is a low-calorie protein menu, you can practice such nutrition no more than 2 times a year. The average result of the Japanese diet is 5-8 kg in 2 weeks. This menu is not suitable for pregnant, lactating women, with gastritis and ulcers, as well as people with liver, kidney and cardiological disorders. Before starting a diet, you should consult your doctor.
Original or speculation?
There will be no exotics - all the products allowed in the Japanese diet have long been familiar to us. This is a definite plus, because the risk of allergies is minimized, and the ingredients needed for cooking can be purchased at any supermarket.
It is not known exactly why this diet is called Japanese. According to some sources, it was invented in a Tokyo clinic, according to others, the name was inspired by the simplicity and clear diet plan, following which it gives the expected inspiring result (quite in the Japanese way: act according to the rules, try the your best and you will be rewarded).
The Japanese diet is popular all over the world, it is characterized by moderation in the composition and calorie content of permitted foods, this also makes it related to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow her to keep a relatively small amount of carbohydrates in the daily menu and a small portion.
According to Moriyama, the Japanese consume an average of 25% fewer calories than the inhabitants of any other country. In Japan, for example, it is not customary to eat chips, chocolate, sweets, and the Japanese generally learned about butter only at the beginning of the 20th century from Europeans and still treat it with suspicion. That is, choosing healthy foods in moderation is a national feature of Japan's culture. And the Japanese diet for 14 days fully meets this requirement, despite the formal differences with the usual diet of ordinary inhabitants of the Pacific state.
"Samurai" rules of the Japanese diet
The main satiating substance in the diet is protein obtained from chicken eggs, chicken, beef, fish and dairy products. Carbohydrates are present in crackers and some of the permitted vegetables, fats are in olive oil, which can be used for cooking and salad dressing, as well as in meat and fish.
Fiber is found in abundance in fruits and vegetables, the amount of which is not even regulated on some days of the diet, so it is likely that the stomach is doing its job well. Coffee and green tea not only give energy, but also contain healthy antioxidants (this is why it is important to choose high quality tea and coffee, always natural, without flavors and additives).
However, such a diet still cannot be called balanced, and following it for more than two weeks is dangerous to health. But even in these 14 days your body may respond badly to a reduction in the amount of carbohydrates in the menu: in this case, you will feel body aches, weakness and headaches. Then you need to smoothly abandon the strict menu and consult a doctor.
The food regimen in the Japanese diet is especially important. Drink plenty of room-temperature, pure, non-carbonated water to not only help your stomach feel full, but also to ensure you are eliminating processed animal proteins.
The main condition for the success of the Japanese diet is strict adherence to its plan. You cannot confuse the days and, at will, replace some products with others, even similar ones. The only exception can be, perhaps, only morning coffee - it can be replaced with a cup of green tea without sugar. It is advisable to refuse salt for the entire duration of the diet, but if this ban is critical for the taste buds, add salt to food minimally.
A small number of meals a day (only three instead of the healthier 5-6) and no snacks can also be difficult for the Japanese diet, be prepared for that. Have dinner at least a couple of hours before going to bed and start the morning with a glass of water on an empty stomach: it's good for your metabolism and allows you to better bear the lack of breakfast.
Since the Japanese diet is strict, it is highly undesirable to step into it from the brink. If you decide to lose weight with such a menu, prepare yourself psychologically and prepare your body, at least a few days before the start of the diet, giving up sweets, fast food and reducing the usual portions.
14 day japanese diet shopping list
- Coffee beans or ground - 1 pack
- Green tea of your favorite variety (without additives and flavors) - 1 pack
- Fresh chicken eggs - 2 dozen
- Fillet of sea fish - 2 kg
- Lean beef, tenderloin - 1 kg
- Chicken fillet - 1 kg
- Extra virgin olive oil - 500 ml
- White cabbage - 2 medium-sized forks
- Fresh carrots - 2-3 kg
- Zucchini, eggplant - 1 kg in total
- Fruits (except bananas and grapes) - 1 kg in total
- Tomato juice - 1 l
- Kefir - 1 l
- Lemons - 2 pcs.
Menu for the tough
The composition of the Japanese diet is often compared to the "chemical diet", a food plan invented by the American doctor Osama Hamdiy to treat obesity in diabetics. Like the Hamdia diet, the Japanese diet exploits the effect of drastically reducing carbohydrate intake while increasing protein. As a result, the chemistry of the body's metabolic processes is rebuilt, accumulated fats burn quickly, and strengthened muscles prevent the formation of new ones.
No changes in schedule and diet are allowed in the Japanese diet. If you want to achieve the result, you must strictly follow the diet plan.
The first day
Breakfast: coffee without sugar and milk.
Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish.
Second day
Breakfast: a slice of rye bread and unsweetened coffee.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 g of boiled beef and a glass of yogurt.
The third day
Breakfast: a slice of rye bread dried in the toaster, or an unleavened biscuit without additives, coffee without sugar.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
Fourth day
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Fifth day
Breakfast: a small fresh carrot with the juice of a lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
Sixth day
Breakfast: coffee without sugar.
Lunch: unsalted boiled chicken (500 g) with a salad of fresh cabbage and carrots in vegetable oil.
Dinner: small fresh carrots and 2 hard-boiled eggs.
Seventh day
Breakfast: green tea.
Lunch: 200 g of unsalted boiled beef.
Dinner: 200 g of fruit or 200 g of boiled or fried fish, or 2 eggs with fresh carrots in vegetable oil, or boiled beef and 1 glass of kefir.
eighth day
Breakfast: coffee without sugar.
Lunch: 500 g of boiled chicken without salt and carrot-cabbage salad in vegetable oil.
Dinner: small fresh carrots with vegetable oil and 2 hard-boiled eggs.
Ninth day
Breakfast: medium carrot with lemon juice.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.
tenth day
Breakfast: coffee without sugar.
Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 g of any fruit.
Eleventh day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
Twelfth day
Breakfast: unsweetened coffee and a slice of rye bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g of unsalted boiled beef and a glass of kefir.
Thirteenth day
Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice.
Dinner: 200 g of fish boiled or fried in vegetable oil.
fourteenth day
Breakfast: coffee without sugar.
Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
Dinner: 200 g of boiled beef, a glass of yogurt.
It is believed that such a diet is one of the longest-lasting, and the result obtained on it can last up to three years. But, of course, the dream will remain unattainable if, after the end of the restrictions, you start overeating.
Fast doesn't mean good
It should be noted that among experts there is also the opinion that diets that have a name most often do not work or even harm. Endocrinologist and nutritionist Irina Tatarnikova says that weight loss should be gradual, and cardinally low-calorie nutrition in itself leads to breakdowns and can even cause depression. The fact is that a person begins to reproach himself for weakness, but in fact her diet was simply unbalanced.
"Extremely low-calorie diets are used here, starvation, for which a person is not ready. Therefore, extreme methods are effective only at the initial stage, but then there will be a breakdown and the weight will return with a vengeance , says the expert.
The nutritionist also clarifies that for most people, long breaks between main meals, such as skipping breakfast, will lead to overeating at dinner.
- Do not try to lose weight - in general, you need to forget this phrase, why try - from the word "torture", and lose weight - from the word "bad". By saying this, we are not setting ourselves up for positive weight loss, concludes the nutritionist. Irina advises to think that by limiting ourselves without fanaticism, we first of all make ourselves healthier.