Although rolls and sushi seem dietary and low-calorie compared to other dishes, the 14-day Japanese diet is not based on them. It gets its name because its observance requires the endurance and courage of a noble samurai. It's really complex. But the efforts are worth it: during this diet, pounds 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.
Japanese method of weight loss: menu and recommendations
The Japanese 14-day diet is very strict. It will make you wean yourself from your usual tastes, "cleanse your receptors" and make you feel the taste of healthy food. Think of it not as torment or overcoming obstacles, but as an introduction to something unknown that has existed right under your nose all your life.
The main principles of this diet are categorical:
- salt is strictly prohibited, all other spices too;
- the menu is very strictly regulated. Moreover, it is prescribed not only what to eat, but also exactly in what quantity. In grams;
- In your opinion, you cannot replace the products even with equivalent analogues;
- It is advisable to take multivitamins throughout the diet, because due to a limited range of foods, the body does not receive enough of the necessary substances;
- active sports alongside the diet are prohibited;
- leaving the diet is carried out according to strict rules. If they are neglected, the body will be put under a lot of stress, which can lead to problems.
If you follow all the rules, in 2 weeks your stomach size will decrease and after leaving the diet you will eat less food. The main thing is to continue to eat in moderation so that you no longer stretch yourself.
Most likely, you already know what proper nutrition is: eating vegetables and dietary meat without spices. If that sounds skinny and distasteful to you, the "Japanese" diet will definitely change your mind. You'll start to taste foods that previously seemed bland and learn to appreciate 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 endure. But this is not the case. After a few days of "Japanese" nutrition, the body gets used to it and the diet becomes comfortable. That is, the short version of the diet will bring exactly the same discomfort, and then end bringing less weight.
There is one more trick. During the first few days of the diet, weight loss is 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 stage of eliminating water and salt, they will simply return to their former 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 to the Japanese diet:
- period of pregnancy and breastfeeding. The child should receive the necessary substances without restrictions, a deficiency leads to developmental disorders. So wait until your baby starts eating on his own;
- problems with the circulatory system: a significant load falls on it during a diet;
- diseases of the digestive and endocrine system.
List of permitted foods
Another advantage of the 14-day Japanese diet is that it is inexpensive. All products are sold in all stores and they are not at all expensive compared to banned products.
It is best to go to the store before starting a diet and make an initial strategic reserve. Those who have tried the described diet say that it is especially difficult to endure the first days, and going to a store full of temptations can cause depression.
Moreover, breaking with the salt-free diet is dangerous: the body is in acute salt deficiency mode, and sharply increasing its quantity is dangerous.
So, here's what you should eat for two weeks:
- Fresh fruits low in sugar: citrus fruits, green apples, pineapples, plums, cherries and others;
- Fresh vegetables not containing starch: white cabbage, carrots, zucchini, eggplant, tomatoes;
- Freshly squeezed tomato juice;
- Strictly virgin, unrefined olive or sesame oil;
- Yogurt without additives, kefir;
- Low-fat, but unsalted cheese;
- The meat is an extremely lean, skinless fillet. 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 the simplest, most natural;
- Drinking water without gas;
- Rusks from slices of rye bread without dried fruits.
By the way, if you add lemon juice to unsalted foods, you get a very interesting taste that will make it easier to wean yourself off spices.
Prohibited products
Strictly speaking, all products not mentioned in the algorithm are prohibited. To be on the safe side, we will clarify exactly what is best to have out of the refrigerator and on hand before you start following the "Japanese" diet.
- Vegetables and fruits not allowed;
- Salo;
- Dairy products;
- Smoked meats;
- Bakery products, confectionery;
- All drinks purchased in store, including alcoholic drinks;
- Flavoring additives.
Entire menu
It's hard to forget that the Japanese 14-day diet is one of the hardest to follow. Having decided to go through it, stick to it for the entire prescribed period, do not interrupt it or shorten it.
The algorithm assumes three meals per day without snacks or treats (w – breakfast, o – lunch, y – dinner).
- Monday
- h – Coffee;
- o – Cabbage salad, 2 eggs, juice of a few tomatoes;
- y – 200 g of steamed fish.
- Tuesday
- h – Coffee and 1 cracker;
- o – Steamed fish, coleslaw;
- y – 100 g of beef, kefir;
- Wednesday
- h – Coffee and 1 cracker;
- o – A few eggplants sautéed with a minimum of oil;
- y - 200 g of beef out of the oven, coleslaw, a few eggs;
- THURSDAY
- h – Carrot salad;
- o - 200 g of steamed fish, tomato;
- y – Sour fruits;
- Friday
- h – Carrot salad;
- o - 200 g of steamed fish, tomato;
- y – Allowed fruits;
- SATURDAY
- h – Coffee;
- o – Chicken fillet straight from the oven, carrot and cabbage salad;
- y – 2 eggs, raw carrots;
- Sunday
- h – Tea;
- o - 200 g of beef out of the oven;
- y – Everything offered for this week, of your choice, but not fruity.
Sticking to your diet can be difficult at first. But every day the body will get used to it more and more and switch 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 be visible. This diet does not force you to starve, but gradually reduces the volume of your stomach, preventing you from overeating.
There you are, you have tasted victory, the work continues. Here is the schedule for next week (s - breakfast, o - lunch, y - dinner).
- Monday
- h – Coffee;
- o – Half a kilo of chicken fillet straight from the oven, cabbage and carrot salad;
- y - All, except fruit, from last week;
- Tuesday
- h – Carrot salad;
- o - 200 g of steamed fish, a few tomatoes;
- y – Sour fruits;
- Wednesday
- h – Coffee;
- o – Carrot salad, egg, slice of cheese;
- y – Sour fruits;
- THURSDAY
- h – Coffee with crackers;
- o – Zucchini out of the oven or raw;
- y - 200 g of beef out of the oven, coleslaw, a few eggs;
- Friday
- h – Coffee;
- o - 200 g of steamed fish, coleslaw;
- y – 200 g of beef out of 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 coleslaw;
- y – 200 g of beef and a glass of kefir.
Coleslaw consists strictly of 2 ingredients: crispy cabbage and 20g of oil. Carrot - respectively, from carrots and 20 g of butter.
I would like to emphasize how convenient the Japanese diet is for men. Even those who have no culinary skills can prepare their own meal without imposing new rules on their loved ones.
Features of the salt-free diet
During a salt-free diet, the body will be in a state of unusual, almost extreme, salt deficiency. This is one of the main secrets of its effectiveness. But for everything to work correctly, you need to follow important principles:
- Drink as much as possible. You will need to drink at least 2 liters of clean water per 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 tablespoons of fiber with that glass. This is a nutritional supplement sold in any pharmacy. Taking it regularly in this way will improve bowel function and further increase the effectiveness of the diet.
- Don't prolong your diet even if you think you can. 14 days is the maximum the human body can withstand without sodium chloride.
- It is allowed to gradually introduce salt in the last days of the diet. You cannot immediately salt food to its usual taste: for the first time, add literally a few salt crystals and increase the dose a little.
- 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.
Stop the Japanese diet
Within 14 days of following a meticulous diet, you will inevitably lose weight. Your job now is to properly return the sodium chloride. But it's not just about salt. The rules for transitioning 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 it’s enough to fill you up. If you eat too much, the stomach walls will stretch again, the stomach will expand and the weight will begin to come back.
- Add salt very carefully. At first, just a little, then gradually return to the usual amount over a few days.
- It is best to abstain 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 them or return to them. But you can't do that on the Japanese diet. If you want to prolong the experience, stop the diet wisely, add other vegetables to your diet, diversify your meat dishes, and you can strengthen your breakfast a little.
It is only allowed to return to the Japanese diet after six months.
Reviews of weight loss results
- "I held on heroically and I am very proud of myself. By the end of the first week it became a little more familiar and then things got easier. The hardest part was not eating cake and chocolate for so long. Well, I had to get used to the small portions. The rest is not scary. And you know, I've been gaining weight for a few months.
- "I discovered this diet when I was getting ready for a wedding and couldn't fit into a dress. I managed to lose 10 kg in an emergency in 2 weeks, no one believed in the success of this experience until recently! At the wedding I wore a dream dress with a perfect size. Besides, I only gained a few kilos. »
- "I lost weight on ‘Japanese, ’ and I don’t think it’s that heavy. I lost 7 kg. I switched from dieting to eating healthier than usual and didn't gain any weight. After 7 years I became pregnant and, of course, I had no time for my figure and gained up to 13 kg. Now I'm breastfeeding my baby and I have to eat what's good for him. As soon as breastfeeding ends, I will certainly repeat these 14 days of asceticism in order to regain my former form. I trust this diet 100%.
