According to people's reviews and results, the Japanese diet helps you lose up to 8 kg in 14 days.Is the diet really that effective?We present the Japanese diet menu for every 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 are not a sushi lover, you don't have to worry about anything.This nutritional 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 kg 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 rigid) and hypocaloric diets.The Japanese diet can be classified as the last.
Despite the fact that, according to the Japanese food system, you cannot consume more than 1,200 kcal per day, the right menu allows you to feel full almost all 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 workday;
- tangible result;
- the result will definitely last for several months after stopping the diet, as the stomach will shrink and the body will get used to fewer calories;
- the list of permitted products is limited, but you can prepare a variety of dishes from them that will not be repeated for 2 weeks.
Basic diet rules
- The Japanese weight loss system is a salt-free diet.Therefore, you will have to abandon the white poison for the entire duration of the program.
- Yes, and sugar is contraindicated in this diet.Deviation from these two basic rules will invariably lead to lack of results, bloating, increased blood sugar and even collapse.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 “reserve” fat.However, if your health suddenly worsens, it is best to stop the program.
- Water also plays an important role in the Japanese system.Ideally, it should be still water, which should consume at least 2 liters per day.With the help of liquid, 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 when following any diet.
Allowed and prohibited products
In fact, in the Japanese diet, as in any other, there are many more prohibited foods than permitted ones.But, after reading the table below, you will understand that the products are selected in such a way that you can really 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 any sweet fruits |
| Vegetables | Cabbage, carrots, zucchini, eggplant | Vegetables other than those included in the permitted list |
| Meat | Beef fillet, chicken fillet, fish fillet | Fatty meat and fish, any 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, seasoning |
| Drinks | Prepared natural coffee, green leaf tea without flavorings or additives, still water | Factory juices, alcohol, sweet soda |
Japanese diet: menu for 14 days
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 an exemplary menu for exactly 14 days.
| Day p/p | Breakfast | Lunch | To have lunch |
| 1 day | black coffee without sugar | boiled eggs (2 pcs.), coleslaw, tomatoes or tomato juice | fish, coleslaw |
| Day 2 | black coffee without sugar | fish, coleslaw | boiled meat, kefir |
| Day 3 | black coffee without sugar | eggplant or zucchini | cabbage salad, boiled eggs (2 pcs.), boiled meat |
| 4 days | black coffee without sugar, fresh carrots with lemon juice | fish, tomato juice | fresh fruits |
| 5 days | fresh carrots with lemon juice | boiled fish, tomato juice | fresh fruits |
| Day 6 | black coffee without sugar | boiled chicken fillet, cabbage and carrot salad | carrots, boiled eggs (2 pcs.) |
| Day 7 | unsweetened green tea | cooked meat, fruit | carrots, boiled eggs (2 pcs.) |
| Day 8 | unsweetened green tea | cooked meat, fruit | fish, coleslaw |
| Day 9 | black coffee without sugar | cheese, carrots, boiled eggs (2 pcs.) | fresh fruits |
| 10 days | carrot with lemon juice | fish, tomato juice | fresh fruits |
| Day 11 | black coffee without sugar | zucchini or eggplant | boiled meat, kefir |
| 12 days | black coffee without sugar | fish, coleslaw | fresh fruits |
| Day 13 | black coffee without sugar | boiled eggs (2 pcs.), boiled cabbage, tomato juice | fish |
| Day 14 | black coffee without sugar | fish, coleslaw | boiled meat, kefir |
Contraindications
Since this food system, despite its balance and gentle regime, is still quite strict, before giving preference to it, it is best to consult a doctor.And anyone who suffers from at least one of the diseases listed below should completely abandon the Japanese program.The diet is not suitable:
- patients with gastritis or ulcers,
- people with kidney or liver disease,
- for those suffering from heart disorders,
- people with vitamin deficiency,
- people with unstable mental health,
- pregnant and lactating women.
But even if you have no medical contraindications, before following the Japanese diet you need to acquire vitamins.The fact is that the range of products here is extremely limited, which means that due to a lack of nutrients, nails can begin to break and hair can fall out.
To ensure that the body does not experience severe stress during the Japanese diet, it is best to gradually reduce the diet a few days before starting.Additionally, you should avoid fast food, flour products and sweets.
General recommendations
As you can see from the menu, the Japanese diet only offers three meals a day.This is certainly very convenient for those who study or work.However, the intervals between meals are quite long, which is why some “users” of this program have difficulties at the beginning.Furthermore, missing the usual breakfast can also lead to collapse.However, there is no need to give in to temptations, much less snack.
Otherwise, the Japanese food system simply won't work.In addition, the weight will come back and it is possible that there will be many more extra pounds than before.
Abandon the diet
You must take seriously not only the process of losing weight, but also getting out of it.Due to the fact that the Japanese diet is quite strict and to maintain results, it is recommended to add a maximum of one product per day.Portion sizes should not exceed the dietary allowance.For breakfast, porridge cooked in water (rice, buckwheat, oatmeal), as well as a steamed omelet, are gradually introduced.Fermented dairy products and fruits are suitable for light snacks.
It is best to avoid fatty, spicy and very 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 after, 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.