According to the opinions and results of Internet users, the Japanese diet allows you to lose up to 8 kg in 14 days.Is the diet really that effective?We present to you the Japanese diet menu for each day, as well as its principles and contraindications!
The Japanese diet has nothing in common with the traditional cuisine of the land of the rising sun.So if you're not a sushi lover, you have nothing to worry about.This nutrition system is considered not only one of the most gentle and balanced, but also the most effective.Thanks to the Japanese diet, you can safely lose 3-4 kilograms in just 7 days.
The essence of the diet
All weight loss programs can be divided into 5 main types: express diets, mono-diets, protein or carbohydrate diets, balanced (not strict) and low-calorie diets.The Japanese diet can be classified in the latter category.
Despite the fact that according to the Japanese food system you can consume no more than 1200 kcal per day, the right menu allows you to feel full almost the whole day.
But this is far from the only advantage of this program.
Benefits of the Japanese diet:
- symptoms such as hunger, dizziness, nausea, headache are not clearly expressed;
- affordable products;
- The 3 meals a day diet fits perfectly into the working day;
- tangible result;
- the result is guaranteed for several months after stopping the diet, because the stomach will shrink and the body will get used to fewer calories;
- the list of permitted products is limited, but you can prepare such a variety of dishes from them that they will not be repeated for 2 weeks.
Basic dietary rules
- The Japanese weight loss system is a salt-free diet.Therefore, you will have to give up white poison for the duration of the program.
- Yes, and sugar is contraindicated in this diet.Any deviation from these two basic rules will invariably lead to lack of results, swelling, increased blood sugar levels and even breakdown.It is important to strictly follow the basic postulates of any nutritional system so that the body adapts to the correct processing of food and does not store fat “in reserve”.However, if your health suddenly deteriorates, it is better to stop the program.
- Water also plays an important role in the Japanese system.Ideally, it will be water without gas, which should consume at least 2 liters per day.With the help of liquids, toxins, poisons, salts will be removed from the body, and animal proteins will also be processed.In addition, water will provide the feeling of satiety necessary during any diet.
Authorized and prohibited products
In fact, in the Japanese diet, as in any other, there are many more prohibited foods than allowed.But after reading the table below, you will understand that the products are selected in such a way that you can actually prepare a wide variety of dishes from them.
| Product Name | Authorized products | Prohibited products |
| Fruits and berries | Sour apples, pears, cherries, sweet cherries, lemon | Bananas, as well as all sweet fruits |
| Vegetables | Cabbage, carrots, zucchini, eggplant | Vegetables other than those included in the permitted list |
| Meat | Beef fillet, chicken fillet, fish fillet | Fatty meats and fish, all semi-finished products |
| Eggs | Chicken and quail eggs | |
| Dairy products | Low-fat kefir, yogurt without additives | Milk, cottage cheese, cream |
| Flour products | All flour products | |
| Seasonings, salt, sugar, butter | Extra virgin olive oil | Salt, sugar, seasonings |
| Drinks | Natural brewed coffee, loose leaf green tea without flavors or additives, still water | Factory juice, alcohol, sweet soda |
Japanese diet: 14-day menu
There are several types of Japanese diet.Each type requires a certain period of time during which it is necessary to follow this nutritional program.You can follow the Japanese diet:
- 7 days;
- 13 days;
- 14 days.
Most fans of the Japanese system prefer to use it for 2 weeks.Therefore, we bring to your attention a sample menu for exactly 14 days.
| Day p/p | Breakfast | Lunch | Dinner |
| 1 day | black coffee without sugar | hard-boiled eggs (2 pcs), coleslaw, tomato or tomato juice | fish, coleslaw |
| Day 2 | black coffee without sugar | fish, coleslaw | boiled beef, kefir |
| Day 3 | black coffee without sugar | eggplant or zucchini | cabbage salad, boiled eggs (2 pcs.), boiled beef |
| 4 days | black coffee without sugar, fresh carrots with lemon juice | fish, tomato juice | fresh fruit |
| 5 days | fresh carrots with lemon juice | boiled fish, tomato juice | fresh fruit |
| Day 6 | black coffee without sugar | boiled chicken fillet, cabbage and carrot salad | carrots, boiled eggs (2 pcs.) |
| Day 7 | green tea without sugar | boiled beef, fruit | carrots, boiled eggs (2 pcs.) |
| Day 8 | green tea without sugar | boiled beef, fruit | fish, coleslaw |
| Day 9 | black coffee without sugar | cheese, carrots, boiled eggs (2 pcs.) | fresh fruit |
| 10 days | carrots with lemon juice | fish, tomato juice | fresh fruit |
| Day 11 | black coffee without sugar | zucchini or eggplant | boiled beef, kefir |
| 12 days | black coffee without sugar | fish, coleslaw | fresh fruit |
| Day 13 | black coffee without sugar | boiled eggs (2 pcs.), boiled cabbage, tomato juice | fish |
| Day 14 | black coffee without sugar | fish, coleslaw | boiled beef, kefir |
Contraindications
This nutritional system, despite its balance and gentle diet, is still quite strict, before giving it preference, it is better to consult a doctor.And anyone suffering from at least one of the diseases listed below should completely abandon the Japanese program.The diet is not suitable:
- patients suffering from gastritis or ulcers,
- people with kidney or liver disease,
- for those who suffer from heart problems,
- people suffering from vitamin deficiency,
- people with unstable mental health,
- pregnant and breastfeeding women.
But even if you have no medical contraindications, before embarking on the Japanese diet, you must acquire vitamins.The fact is that the range of products here is extremely limited, which means that due to the lack of nutrients, nails may begin to break and hair may fall out.
To prevent the body from experiencing significant stress during the Japanese diet, it is better to gradually reduce the diet a few days before its start.In addition, you should avoid fast food, flour products and sweets.
General recommendations
As you can see from the menu, the Japanese diet only has three meals a day.It is certainly very convenient for those who study or work.However, the intervals between meals are quite long, so at first some "users" of this program have difficulty.In addition, the absence of a usual breakfast can also lead to a breakdown.However, you should not give in to temptations, even less snack.
Otherwise, the Japanese food system simply won't work.In addition, the weight will return and it is possible that there will be many more extra pounds than before.
Stop the diet
You need to take seriously not only the process of losing weight, but also the ways to get out of it.Due to the fact that the Japanese diet is quite strict, and in order to maintain the results, it is recommended not to add more than one product per day.Portion sizes should not exceed that of the diet.For breakfast, boiled porridge (rice, buckwheat, oatmeal), as well as steamed omelet, are gradually introduced.Fermented milk products and fruits are suitable for light snacks.
It is best to completely avoid fatty, spicy and overly salty foods.In general, salt should be introduced into the menu very carefully, in small doses.Both during the entire period of weight loss and afterward, you need to drink more water: at least 2 liters per day.In total, the rehabilitation period should last at least a month.But the result will last at least a year.