Let’s try to understand why this power system is so effective and what results can be expected. The national cuisine of Japan is characterized by a preference for natural, minimally processed products, a wide use of seafood and seasonality. The Japanese diet is quite simple, but it is very effective. For two weeks of dieting, you can easily lose a few extra pounds, and if you add physical activity-the muscles will come in tone.
In the sense of the word “Japanese diet”, many people imagine rice dishes with soy beans, seafood, sushi, and of course-green tea, but this is not quite the right idea. The Japanese diet is based on the presence of green tea, fish and eggs in the diet, as well as a complete rejection of pastries and sweets. The main principle of the Japanese diet is the portion size. They have to be small to fit in two hands.
The chef of the restaurant “Cherry blossom” says that Japanese women do not age and do not get fat. Their diet is balanced and based on healthy, seasonal foods. Japanese cuisine is also rich in carbohydrates, compared to other Nations. The secret of the Japanese diet is to significantly reduce the consumption of carbohydrates and at the same time increase the amount of protein in the diet. As a result, your metabolism gradually changes, recently accumulated fat is quickly burned, and the ability to further weight gain is almost impossible due to the carefully designed low-calorie menu. One of the popular diets based on Japanese study you can check here – Cinderella Solution and Okinawa Flat Belly Tonic System.
The number of people aged 100 or older in Japan has been growing for the 49th consecutive year to reach 71,238. The basis consists of protein-rich chicken eggs, dietary chicken meat, lean beef, fish and dairy products. Fruits rich in fiber help regulate the bowel and cleanse the body of harmful substances. Green tea and coffee is rich in antioxidants, and water charges with energy and good mood, helps the kidneys and digestive tract work effectively, and generally has a beneficial effect on the body.
What do you associate with the Japanese diet? With seafood, rice, soy and green tea? This is logical, because Japan is located on Islands, and the soil here is only suitable for growing rice and other grains.
Rice contains a number of b vitamins, vitamin PP, carotene, and vitamin E, which strengthen the nervous system and take care of the skin, hair, and nails. But remember: the more processed and polished the rice grain, the less vitamins and minerals it contains.
One Name, but Two Menus
According to nutritionists, there are two Japanese diets: correct and incorrect (the second one is more common on the Internet). The latter offers every morning (for two weeks!) on an empty stomach, drink a Cup of natural black coffee. For lunch-half a boiled chicken (as an option-200 g of boiled beef or fried fish) + cabbage and carrot salad. Dinner at first should be the same boiled beef or fried fish, and then — only fruit and eggs. And all this without sugar, salt, flour and sweet. Alcohol is also taboo! You should only drink still water, at least two liters a day, occasionally you can indulge yourself with a glass of kefir, tomato juice. As a result of such a strict diet, they promise minus 8 kg in 14 days. If you hold out, of course..
Now about the correct Japanese diet. It was probably really invented by a native Japanese or at least a person who lived for a long time in The land of the rising sun and, importantly, ate like the Japanese. The effect will be, but not immediately! It will take almost a month to lose at least 3 kg.
Not a Single Rice
If you want to sit on the “Japanese” all your life, you will have to diversify the menu. With the help of buckwheat, millet, dairy products, soups, fruit and nuts. You should not completely give up bread either. For example, whole-grain bread contains a lot of dietary fiber (they improve metabolism, remove cholesterol, bile acids, and heavy metal salts from the body), magnesium (participates in metabolism, cell division, and protein synthesis), and vitamins of group B. ground rice does not contain all this.
Pros and Cons
The Japanese diet is one of the most popular in the world, because it promises maximum results in the shortest time: 8 kilograms in two weeks.
However, let’s just say that this diet is suitable only for those who are confident in their willpower, because it is quite severe.
If the word “Japanese” brings you pleasant thoughts about sushi and miso soup, you will be severely disappointed: the diet has nothing to do with Japanese cuisine. It got its name from the nationality of the scientists who developed it.
Yes, it is really effective and allows you to lose a few pounds (from 5 to 7) in 2 weeks.
Without unnecessary difficulties. There are no exotic and sophisticated recipes, all products are sold in any grocery store and are prepared simply.
Everything that is included in the list of allowed products is quite inexpensive. If you consider that according to the menu, the daily calorie content is up to 800 kcal per day, then all two-week meals will cost no more than $30.
No calculations needed. There is no need to count calories, read labels, keep a food diary, think about whether you fit into the acceptable amount of BZHU or not.
You are no longer a container man. You no longer need to carry a stack of 5-6 containers, where everything is meticulously divided into several meals, including the first and second snacks. There are only 3 meals a day, and they are very small.
The diet lasts only 14 days. With a shudder, remembering the Atkins diet, which can drag on for long, painful months, this one lasts only a couple of weeks — just select a time in the calendar that does not coincide with holidays, birthdays, dates in cafes, and give yourself the installation that you need to be patient just a little bit.
The Japanese diet is not recommended more than once a year, because the body experiences a significant deficit of nutrients, vitamins and micro minerals. Therefore, experts advise combining it with taking vitamin complexes, and for people with heart problems, the Japanese diet is generally contraindicated.
The food is not balanced. A lot of fat and protein, very few carbohydrates. The diet is noticeably poor in vitamins. All this will primarily affect the condition of hair, nails, and skin, and then signs of increased fatigue, irritability, and decreased performance, both mental and physical. Later, it is possible to join insomnia, dyspeptic disorders and many other most unpleasant signs.
The daily caloric content at a critically low level is less than 1000 kcal, while the minimum who norm for maintaining the speed of metabolic processes is 1200 kcal per day. In fact, for 2 weeks your body will be in “starvation mode”, not to mention that in this state there can be no question of physical activity – you simply will not have the strength to do it.
Such a low-carb, low-calorie, unbalanced nutrition system will lead to the fact that most of the lost body weight will be muscle. Long-term low-carb diet leads to increased production of the stress hormone cortisol, which contributes to increased catabolism in the muscles. On drying, for example, this process is slowed down by high protein intake, but in the “Japanese diet” and protein food is consumed very little.
There are only 3 meals, so it is likely that you will always be haunted by an irresistible feeling of hunger. And this is the most common cause of failures, when giving up on everything, begins uncontrolled absorption of everything in a row.
This is a very strict diet, and when for two weeks you only limit yourself and endure with the thought “just a little more and then we will eat like a human being”, and at the end of the period you greedily attack the desired food, the gained pounds will return in a few days and with interest. And there was no point in raping yourself all this time to get the exact opposite of the desired result.
Maintaining the Results
As for maintaining the result after graduation, here the opinions of nutritionists differ. Some say that the loss of pounds is mainly due to fluid, so the weight can quickly return. Others, on the contrary, believe that the Japanese diet provides a detox of the body, so when you leave it, the weight will remain stable (of course, if you do not abuse French fries at night).
However, both the former and the latter do not doubt the effectiveness of the Japanese diet.
Sample Shopping List
- coffee (beans or ground) – 1 pack;
- green tea (without additives and flavorings) – 1 pack;
- chicken eggs — 2 dozen;
- sea fish fillet — 2 kg;
- lean beef— 1 kg;
- chicken fillet — 1 kg;
- olive oil (preferably first cold pressed) – 500 ml;
- white cabbage — 2 medium-sized heads;
- fresh carrots-2-3 kg;
- zucchini, eggplant — 1 kg in total;
- fruit (any other than bananas and grapes) — 1 kg in total;
- tomato juice — 1 l;
- kefir — 1 liter (necessarily fresh and fat-free);
- lemons— 2 PCs.
To achieve high results while following the Japanese diet, there are several rules:
- Your task # 1 is to maintain the water balance in the body. The volume of consumption of clean drinking water per day should be at least 1.5-2 liters.
- You must eat strictly according to the menu.
- During the diet, completely give up sugar and salt.
- Do not allow yourself anything floury and fried. Semi-finished products, fast food and any sweet yoghurts, cottage cheese and cream are also prohibited.
- Alcohol consumption is completely prohibited until you leave the diet.
- Don’t snack between meals. Drink water.
- The last meal should be a few hours before you go to bed.
The diet is not intended for permanent use. It is perfect for fast weight loss, but if you stick to it constantly, you can harm the body’s metabolism, as well as worsen your health.
Preparing for a Diet
Any change of diet is stressful for Your body, and you need to prepare for such a Japanese diet in advance. A week before entering the path of the “Japanese woman”, start limiting yourself from salty and sweet things. Start eating more rice dishes, fresh vegetable salads, and drink more water! The Japanese diet is a serious restriction in nutrition and meals. In diet time is allowed to eat only three times a day, in small portions and strictly on a schedule.
|Monday||A Cup of black coffee or green tea.||1 tomato, 2 boiled chicken eggs and Peking cabbage salad with olive oil.||200 grams of non-greasy fish. To garnish, you can eat a cucumber or salad with lunch.|
|Tuesday||A Cup of black coffee or green tea with a slice of rye bread.||300 grams of steamed or baked fish, Peking cabbage salad with a spoonful of olive oil.||100 grams of boiled beef and a glass of kefir.|
|Wednesday||A Cup of black coffee or green tea with a slice of rye bread.||2 small zucchini, fried or baked in olive oil.||2 boiled chicken eggs + 200 grams of boiled beef + Peking cabbage salad with olive oil.|
|Thursday||A Cup of black coffee or green tea.||Parsnip root, fried or baked in olive oil + 1 Apple of your favorite variety.||2 boiled chicken eggs + 200 grams of boiled beef + Peking cabbage salad with olive oil.|
|Friday||Salad of fresh carrots (100-150 grams), grated and seasoned with lemon juice.||400 grams of Raba baked or steamed + 2 cups of tomato juice (use only natural juice).||200 grams of non-greasy fish and cabbage salad with olive oil.|
|Saturday||A Cup of black coffee or green tea.||400 grams of steamed or baked chicken breast + fresh cabbage and olive oil salad.||2 boiled chicken eggs + grated carrots with lemon juice.|
|Sunday||A Cup of black coffee or green tea.||400 grams of boiled beef + 2 fruits (prefer grapefruit and kiwi)||Any of the previous week’s dinners.|
Getting out of the diet
Getting out of the diet also has a number of rules. To start with — products in the menu. You must add no more than one new product per day. In addition, try not to increase the portion. For 2 weeks your body is already used to eating small portions, we do not need to stretch the stomach. And the last rule-sauces, marinades, pickles, as well as sweets, fried and flour should start consuming only a couple of weeks after you have followed the Japanese diet. This two-week diet will help to cleanse the body of toxins, to cultivate patience and fortitude. After seeing the results of weight loss, we doubt that you will want to eat a pie or cake.