According to people's reviews and results, the Japanese diet helps to lose up to 8 kg in 14 days.Is the diet really that effective?We present the menu of the Japanese diet for every day, as well as its principles and contraindications!
The Japanese diet has nothing in common with the traditional cuisine of the country of the Rising Sun.So if you are not a sushi lover, you have nothing to worry about.This nutritional system is considered not only one of the most delicate and balanced, but also the most effective.Thanks to the Japanese diet you can easily eliminate 3 to 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 rigid) and low-calorie diets.The Japanese diet can be classified as the latter.
Although according to the Japanese food system you cannot consume more than 1200 kcal per day, the right menu allows you to feel full almost all day.
But this is not the only advantage of this program.
Benefits of the Japanese diet:
- symptoms such as hunger, dizziness, nausea, headache are not clearly expressed;
- convenient products;
- The 3 meals a day diet fits perfectly into the working day;
- tangible result;
- the result will certainly 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 from them you can prepare such a variety of dishes that 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 entire duration of the program.
- Yes, and sugar is contraindicated in this diet.Deviation from these two basic rules will inevitably lead to lack of results, bloating, increased blood sugar and even burnout.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 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 when following any diet.
Allowed and prohibited products
Indeed, 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 prepare a truly wide variety of dishes from them.
| Product name | Authorized products | Prohibited products |
| Fruits and berries | Sour apples, pears, cherries, cherries, lemon | Bananas and all sweet fruits |
| Vegetables | Cabbages, carrots, courgettes, aubergines | Vegetables other than those included in the permitted list |
| Meat | Beef fillet, chicken fillet, fish fillet | Fatty meat and fish, any semi-finished products |
| Egg | Chicken and quail eggs | |
| Dairy products | Low-fat kefir, yogurt without additives | Milk, ricotta, cream |
| Flour products | All flour products | |
| Seasonings, salt, sugar, butter | Extra virgin olive oil | Salt, sugar, seasonings |
| Drinks | Prepared natural coffee, green tea leaves without flavorings or additives, natural water | Factory juices, alcohol, sweet soda |
Japanese diet: 14 day menu
There are different 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 pieces), coleslaw, tomato or tomato juice | fish, coleslaw |
| Day 2 | black coffee without sugar | fish, coleslaw | boiled beef, kefir |
| Day 3 | black coffee without sugar | aubergines or courgettes | cabbage salad, boiled eggs (2 pieces), 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 | courgettes or aubergines | boiled beef, kefir |
| 12 days | black coffee without sugar | fish, coleslaw | fresh fruit |
| Day 13 | black coffee without sugar | boiled eggs (2 pieces), boiled cabbage, tomato juice | fish |
| Day 14 | black coffee without sugar | fish, coleslaw | boiled beef, kefir |
Contraindications
Since this nutritional system, despite its balance and gentle regime, is still quite strict, before giving preference to it, it is better to consult a doctor.And anyone suffering from at least one of the diseases listed below should abandon the Japanese program completely.The diet is not suitable:
- patients with gastritis or ulcers,
- people with kidney or liver disease,
- for those suffering from heart problems,
- people with vitamin deficiency,
- people with unstable mental health,
- pregnant and breastfeeding women.
But even if there are no medical contraindications, before starting the Japanese diet it is necessary to acquire vitamins.The fact is that the range of products here is extremely limited, which means that due to a lack of nutrients, your nails may start to break and your hair may fall out.
To ensure that the body does not experience serious 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 includes three meals a day.This is certainly very convenient for those who study or work.However, the intervals between meals are quite large, so some "users" of this program have difficulties at first.In addition, the lack of a usual breakfast can also lead to a nervous breakdown.However, it is not a good idea to give in to temptation, much less to 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 kilos than before.
Abandon the diet
You should take seriously not only the process of losing weight, but also the way out.Since the Japanese diet is quite strict and to maintain the results, it is recommended to add no more than one product per day.Portions must not exceed those foreseen during the diet.For breakfast, porridge cooked in water (rice, buckwheat, oatmeal) and steamed omelette 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 weight loss period and afterwards it is necessary 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.