Correct weight loss with the Japanese diet for 7 and 14 days

24 December 2020

Japanese cinema and animation amaze with their authentic atmosphere, fantastic images, incredible beauty and slenderness of Japanese women. The Japanese are recognized as the thinnest people in the world. The secret is not only in the lean national specialty, but also in the moderation of portions and a healthy diet. The very name "Japanese diet" is intriguing. What does it take to turn into a fragile geisha? Let's figure it out!

The reason it’s called the Japanese diet is probably not clear, but the results of the approach are impressive - you can lose 4-8 kg in two weeks, depending on your initial weight. One source says the approach was developed at a Tokyo clinic, and another the transparency of rules and diets dictates a clear path to achieving this goal. Those who try will be rewarded - reminiscent of the samurai journey.

The Japanese diet for 14 days (original version) is known around the world, whose list of products is affordable and moderate. Japanese nutritionist Naomi Moriyama claims that low-carbohydrate foods and moderate portions help maintain youth and longevity.

According to Moriyama's research statistics, the Japanese consume 25% fewer calories than other countries. Fatty foods, fatty foods and the use of butter on an industrial scale are not popular in the country. Healthy food and small meals are a trademark of Japanese culture.

This principle corresponds to the menu of the Japanese diet for 7 days or 2 weeks, despite the differences in ingredients with the diet of the inhabitants of the land of the rising sun.

In this article, we will analyze:

principles dictated by the Japanese weight loss diet;
advantages and disadvantages of the approach;
which for health reasons are not suitable for the Japanese weight loss diet;
basic menu for 7 and 14 days;
whether to stick.

Japanese rules of samurai diet

For the Japanese 7, 13, 14 day diet to be effective, you must adhere to the following rules:

preliminary preparation - a week before the start, give up fast food, fatty products, sweets, salty foods;
complete removal of salt, sugar, spices, sauces from the diet;
thorough chewing of food for satiety;
pre-compiled menu for the Japanese diet is strictly followed during the selected period (7, 13, 14 days);
it is forbidden to change the order by days of food;
drink a glass of warm water after waking up;
coffee with green tea;
Compliance with the drinking regime - at least 2 liters of still water. The breakdown products of animal proteins are excreted and fill the stomach, suppressing hunger;
is forbidden to replace ingredients or add unauthorized products;
frequency of application of the method - 2-3 times a year. The reason is the high level of stress for the body;
exiting the diet should be smooth so that lost fat does not return;
The Japanese weight loss diet uses protein foods as its main source. A small amount of carbohydrates in the form of crackers and fiber and fats from unrefined oils are used as toppings for salads, meat and fish.

A strict Japanese diet contains all the macronutrients, albeit with a note. In this regard, the method cannot be characterized as balanced, so the Japanese diet is followed for 7 to 14 days, so as not to harm health.

Even in two weeks a protein diet can reduce vitality, cause apathy and headaches due to the small amount of carbohydrates in the diet. At the first signs of severe weakness, consumption of complex carbohydrates or complete abandonment of the diet is recommended.

Features of a strict Japanese diet for weight loss

The first association to the name "Japanese diet" - the menu turns into eating sushi, rice and curry for breakfast, lunch and dinner every day for 14 days, but in limited meals. In reality, several characteristics of the approach stand out:

small parts;
amount of calorie intake - 800 kcal;
meals are strictly 3 times a day, without snacks;
14 days - maximum period;
salt exclusion.

The essence of a diet

The basic rule is that the Japanese thirteen-day diet limits the intake of any sugar, salt and carbohydrates. In 7, 13 or 14 days you can lose up to 8 kg of extra pounds. Lack of macro and microelements can cause serious disorders in the work of the body, so it is highly undesirable to adhere to the approach for longer.

There is a 13-day Japanese salt-free diet because Orientals think that number is lucky. However, in Europe, this figure is perceived differently, so due to suspicion and practicality, weight loss takes 7 or 14 days.

Contraindications

The Japanese diet for a week or two is considered rigid and has a number of contraindications:

with hypertension, heart disease, blood vessels;
diabetes mellitus;
thyroid disorders;
during pregnancy and lactation;
gastrointestinal diseases of any complexity, kidney diseases;
when you play sports;
hard physical and mental work.

When there is a question of quick resolution of pounds gained during the feast, it is recommended to give preference to fasting days - this practice will not harm health, facilitate digestion and get rid of the collected water during the holidays.

Pros

The Japanese salt-free diet for 7 and 14 days is currently gaining popularity. What attracts the method:

weekly weight loss efficiency;
removing water from the body;
Ease of eating and affordable ingredients.

The early results of the Japanese diet are impressive. It is at this time that the maximum weight loss occurs due to the release of “ballast” from the water due to the exclusion of salt and the minimum consumption of carbohydrates. In the second week, the weight does not go away so actively, because there is no excess water. Little food comes from food, so the body is forced to break down its own fats.

However, along with fat, muscle tissue also breaks down. With prolonged maintenance, in addition to deteriorating health, the quality of the body will be poor. It is worth considering whether it is worth it.

Against

A Japanese diet low in carbohydrates and without salt does not go unnoticed. Disadvantages:

excessive lack of calories (800 kcal) slows down metabolism;
chronic diseases are exacerbated;
restriction of micro and macro elements disrupts the full functioning of the body;
high stress levels for functional systems;
coffee instead of breakfast burdens the work of the heart and blood vessels;
a meager and limited menu exerts psychological pressure that is full of breakdowns;
a systemic feeling of hunger that reduces concentration;
high fatigue, irritability, apathy, decreased performance, dizziness;
A sharp return to a normal diet restores the lost pounds with weight gain.

Recommended and prohibited products

No matter how romantic the name of the weight loss method sounds, there will be no exotics. Foods included in the Japanese salt-free diet are known to Europeans. Ingredients are available in the supermarket or delicatessen and are affordable.

Meat and fish dishes with vegetables as a side dish are common. But the exclusion of salt and spices, bread, cereals and pasta becomes a psychological test.

List of allowed foods for compiling menus:

proteins - sea fish, beef, veal, chicken fillet, eggs, low-fat hard cheese;
drinks - water, natural coffee, green tea, homemade tomato juice without salt, kefir 0, 1-1%;
dark bread croutons;
fiber (vegetables) - carrots, cabbage, zucchini, eggplant, parsnip root;
fats - unrefined oils (olive, vegetable);
fruits - green apples and pears, citrus fruits.

Food ingredients that are not listed are still banned.

Menu for 7 days

In the Japanese diet menu for 14 days, a limited set of foods, a table of specific diet will help you clearly confirm this.

Days / Meals	Breakfast	Lunch	Dinner
Monday	Coffee	2 eggs, a glass of tomato juice, cabbage salad with butter	200 g sea fish
Tuesday	Coffee, a crumb of dark bread	200 g fish, cabbage salad with butter	100 g beef, a glass of kefir
Wednesday	Coffee	1 egg, salad of 3 large boiled carrots with butter	2 apples
Thursday	Coffee	Zucchini or parsnip root, 1-2 apples	100 g beef, cabbage salad, 2 eggs
Friday	1 boiled or raw carrot with lemon juice	500 g sea fish, glass of tomato juice	2 apples
Saturday	Coffee	500g chicken breast, cabbage salad with carrots (or one ingredient)	2 eggs, carrot butter
Sunday	Coffee	100 g beef, 2 apples or pears	Any variation of previous days except apples

Product cooking method: steamed, boiled, baked. Baking is off.

Japanese diet for 14 days: the main thing in a nutshell

If the first week of the day is without breakdowns, and your health condition allows you to continue, then in the second week the menu is repeated for the first seven days or the menu is a little more varied.

Menu for 14 days

It is forbidden to rearrange meals or days.

1 day	Breakfast: coffee without milk and sugar / cup of green tea Lunch: stewed cabbage with a little olive oil, tomato juice, 2 hard-boiled eggs Dinner: 200 g cooked fish
Day 2	Breakfast: a small piece of rye crouton, coffee or green tea Lunch: 200 g boiled fish, cabbage salad with butter Dinner: 100 g boiled beef, 1 cup kefir 0, 1-1%
Day 3	Breakfast: a small piece of rye crouton, coffee or green tea Lunch: zucchini or eggplant fried in vegetable oil (unlimited amount) Dinner: 200 g boiled beef, white cabbage with a little oil, 2 boiled eggs
Day 4	Breakfast: grated carrots with lemon juice Lunch: 200 g cooked fish, a glass of tomato juice Dinner: 200 g apples
Day 5	Breakfast: grated carrots with lemon juice Lunch:200 g boiled fish, a glass of tomato juice Dinner:200 g grapefruit
6 days	Breakfast:coffee or green tea Lunch:Cooked chicken fillet, cabbage and carrot salad with vegetable oil Dinner:2 hard-boiled eggs, small fresh carrots
7 days	Breakfast:coffee or green tea Lunch:200 g cooked beef Dinner:200 g pears or 200 g boiled fish / b2 boiled eggs with a small fresh carrot / 200 g boiled beef and 1 cup of low-fat kefir
Day 8	Breakfast:coffee or green tea Lunch:cooked chicken fillet, fresh cabbage and carrot salad with vegetable oil Dinner:2 hard-boiled eggs, small carrots
Day 9	Breakfast: grated carrots with lemon juice Lunch: 200 g cooked fish, a glass of tomato juice Dinner:200 g apples
Day 10	Breakfast:coffee or green tea Lunch:1 hard boiled egg, 3 small carrots, 50 g cheese Dinner:200 g oranges
11 days	Breakfast: a small piece of rye crouton, coffee or green tea Lunch:zucchini or eggplant fried in vegetable oil Dinner:200 g boiled beef, 2 hard-boiled eggs, fresh cabbage salad with vegetable oil
Day 12	Breakfast: a small piece of rye toast, coffee or green tea Lunch:200 g boiled fish, fresh cabbage salad with oil Dinner: 100 g boiled beef, 1 cup kefir 0, 1-1%
Day 13	Breakfast:coffee or green tea Lunch:2 hard-boiled eggs, boiled cabbage with vegetable oil, a glass of tomato juice Dinner:200 g fish cooked or fried in vegetable oil
Day 14	Breakfast:coffee or green tea Lunch:200 g cooked or fried fish, fresh cabbage salad with oil Dinner: 100 g boiled beef, 1 cup kefir 0, 1-1%

14-day Japanese diet shopping list

For convenience, the following is a list of food baskets for a two-week meal:

coffee (ground or beans) - 1 pack;
green tea (without flavors, additives) - 1 pack;
chicken eggs - 2 dozen;
sea fish fillet - 2 kg;
lean beef - 1 kg;
chicken fillet - 1 kg;
unrefined vegetable oil - 500 ml;
white cabbage - 2 forks;
carrots - 3 kg;
zucchini, eggplant - 1 kg;
apples, pears, citrus fruits - 2 kg;
tomato juice - 1 l;
kefir 0, 1-1% - 1 l;
lemons - 2 pcs. ;
rye bread - 1 loaf (dry in the oven).

Japanese diet for a month

Not practiced for more than 14 days due to monotonous diet and low calorie content. At least in common sense.

Preparation phase and output

The duration of the preparation phase is one week. The use of salt is reduced to a minimum, sweets, flour, pickles, canned food, fruits and berries, dairy products are excluded.

The day before the start, a fasting day is held on one product - this will allow the body to adjust to small portions and calories. Warm water will help quench your hunger, and chewing thoroughly will help you feel full.

If you abruptly return to your normal diet, it will cause stress to the body, overload the digestive tract and restore lost weight. Therefore, the exit from the Japanese diet is organized in accordance with the principles of proper nutrition. Indicative menu:

Breakfast: liquid oatmeal in water with a spoonful of honey, coffee without sugar;
Snack: a handful of dried fruit and nuts;
Lunch: boiled beef with brown rice, fresh vegetables;
Afternoon snack: low-fat cottage cheese with berries;
Dinner: vegetable salad with sour cream, baked fish.

The menu should be maintained for several days, increasing the portion size daily to the required daily calorie intake.

Why you shouldn't choose the Japanese diet

The Japanese diet does not create the habit of a healthy diet due to its short duration, which is fraught with decay. Lack of healthy dietary guidelines leads to breakdowns. If you do not follow the previous menu to get out of the Japanese diet, the lost pounds will return with the increase, time and health will be lost.

The best solution is to choose a technique that will teach you how to eat properly and become a way of life. This can be a paleo diet or a basic creation of a deficit in daily calorie intake with an increase in the amount of protein foods.

The weight loss format is a personal choice of each person. But before you do that, you need to think not only about the feasibility and feasibility of the set goals, evaluate the possibilities and weigh all the advantages and disadvantages. Remember that health is a gift for life.

Learn more about the Japanese diet

To understand the basic rules of such a diet, you need to understand the Japanese themselves. What do we know about their nation? They are characterized by solidity and a casual approach to any job. And food is no exception. The Japanese diet has no clear boundaries. It can last from 13 days to 13 weeks.

For some, this diet may be boring, hungry. In fact, her menu is quite satisfying and varied. As we said, it must be aged for at least 13 days. And the most important thing, as in any weight loss diet, is the smooth transition from the usual food to the diet and vice versa.

The basic principles of the Japanese diet are the acceleration and optimization of metabolism in the body. All components of the diet are selected very carefully and you should not replace the product with another, even if it seems to you that the replacement is the same. Also, we do not recommend changing the order of the day.

Have a light dinner in front of the child. You can eat with chopsticks during the diet. Immerse yourself in the atmosphere of the Far East and your diet will not look as irritating and boring as the rest!

Diet menu

The Japanese diet is based on the intake of protein foods for weight loss and on a limited intake of carbohydrates and fats, quite strict and strict. The menu includes fish, meat, eggs, juices, vegetables, as well as boiled and mineral water

Like any diet, the Japanese diet has its drawbacks. It is not rich in trace elements and vitamins, it ensures the use of black coffee, so if it is contraindicated, consult your doctor, he may replace it with black or green tea. Do not use salt, sugar, flour, alcohol.

Conclusions

You’ve probably noticed that the Japanese are often healthy people, known for longevity. Have you met overweight people in Japan? Rarely. In Japan, it is common to eat foods with fewer calories compared to other parts of the world. People in our region can try and lose weight with the help of the Japanese diet, which is considered to be very effective and very popular.

Opinions

Opinions about the Japanese diet are quite diverse. Some say this is a really effective diet with amazing results, while others blame it for being too harsh. Negative criticism from doctors is based on the fact that the Japanese diet puts a heavy burden on the kidneys due to consuming protein in large quantities.

Anyway, on the way to a perfect body, be careful with any popular diet. Before you start losing weight and changing your diet, be sure to consult a specialist, because your main goal is to become the best, not to go to the hospital.