Japanese diet for 14 days: reviews, menus and results

13 March 2022

The Japanese 14-day diet is considered one of the healthiest in the world and for this reason the average life expectancy of the Japanese is much higher than in the rest of the world. But why is that? In the end, the "Japanese" promises the maximum result in the shortest time - 8 pounds in two weeks and, most importantly, gives a guaranteed result that lasts a long time.

The authorship is sometimes attributed to nutritionists at the Mayo Clinic. This solid and respected medical institution really does exist. But this is not a Japanese clinic, but an American one. In particular, a network of clinics and research centers based in San Francisco. Mayo doctors do offer several patented weight loss methods.

Japanese diet for 14 days: briefly about the basics

> zxtable border = "1" cellpadding = "0" >Duration 14 days Price Low The result of the Japanese diet Minus 5-8 kg Features Low-calorie and strict, requires a prior psychological attitude Recommended frequency Not more than 2 times a year Additional effect Long-term preservation of the result (with the right outcome of the diet)

At the end of the diet, it is important to follow some recommendations to keep the result for a long time. The main principles of this method of weight loss are as follows:

refusal of spices, salt, predominance of protein foods in the menu;
the use of exclusively dietary dishes;
maintaining a balanced diet in the future.

The Japanese diet is not suitable for pregnant, lactating women, with gastritis and ulcers, as well as for people with liver and kidney disease and heart disease. Before starting a diet, you should consult your doctor!

Contraindications

The Japanese weight loss system is considered rigid and has a number of contraindications:

with hypertension, heart disease, blood vessels;
diabetes;
thyroid disorders;
during pregnancy and lactation;
diseases of the gastrointestinal tract of any complexity, kidney disease;
in sports;
hard physical and mental work.

When it comes to quickly removing the weight gained during the holiday, it is recommended to give preference to fasting days - this practice will not harm health, relieve digestion and get rid of water collected during the holidays.

Japanese diet for 14 days: the basics of proper nutrition

It is known that the Japanese have one of the highest life expectancies in the world and have very few cases of obesity, which exacerbates health problems. Japanese women live an average of 87 years and men 80 years. The longevity of the Japanese is mainly due to their healthy diet, which consists mainly of fish, vegetables and plants. One of the defining qualities is that Japanese cuisine emphasizes quality over quantity.

The goal of the Japanese diet for 14 days is to restore the disturbed metabolism, thanks to the careful selection of low-calorie foods on the menu. The emphasis is on small portions of fresh seasonal products. People on a diet are advised to value quality over quantity and eat slowly to appreciate the taste of food and achieve a sense of satisfaction by eating less food.

The main factor in the Japanese diet is nutrition up to 80%. In addition, great attention is paid to presenting and making food look beautiful and eye-catching.

Dairy products and bread are not included in the diet, and when beef and chicken are included in the dishes, they are considered more as a companion to the diet than as a main meal. Fresh fruit is the preferred dessert, but if you have a higher calorie dessert, it should be eaten in very small quantities.

In Japan, breakfast is considered the most important meal of the day and is often the longest. In her book, Naomi Moriyama introduces people to a diet with the concept of a Japanese energy breakfast, which consists of miso soup, rice, eggs or fish, vegetables, fruits and green tea.

Since the "Japanese" is an unbalanced weight loss system, it is imperative to take vitamin complexes. In addition, for effective weight loss, you need to drink a lot and drink clean water, not juices and other beverages. One and a half to two liters of water a day help remove toxins and breakdown products from the body.

The duration of the diet is 13 or 14 days. Some secrets learned from the book that are no longer secrets:

Fish, rice, vegetables, fruits and soy are the main foods of the Japanese. Almost all Japanese recipes are based on these ingredients. And of course, thanks to fish, the Japanese get omega-3 fatty acids and as you know, they affect not only the skin / hair / nails, but the body as a whole.
The Japanese eat only miniature dishes. The Japanese eat only tiny portions. They can eat a hamburger, but it will be a Japanese-sized hamburger. "In Japan, food is served in plates, cups and bowls, which, compared to American counterparts, are suitable for a boy with a thumb. "It is believed that this increases the attractiveness of food and reduces the size of the portion. The Japanese diet will allow you to return your figure to normal, as well as improve your health in many ways.
Japanese food is always "light". That is, instead of frying vegetables, the Japanese steam or grill them. And the Japanese do not use spices at all, eat "naked" food and feel its natural taste.
The Japanese replace bread with rice. Desserts are eaten infrequently and in small quantities. And they are constantly moving.

The main idea of the book is that the Japanese have a reasonable attitude to food. Food is not a cult for them, they do not try to eat more and fatter (like Americans), but eat to live. Speaking of Americans. The book shows Americans as a "bad example. "Japan and America are constantly being compared. Well, Japan is definitely winning.

main products of the Japanese diet

Nutritionists note several advantages - "Japanese" is both low-carbohydrate and low-calorie, in addition, all foods should be consumed without salt, thanks to which there is a feeling of hunger. The motto of the Japanese diet is moderation.

Given our propensity for fast and easy fast food, it's no surprise that the "Japanese" based on healthy eating, not just taste, will bring significant improvements in life expectancy. The Japanese as a nation (without the Sumists! )they usually eat what they like, not what is advertised on television, because losing weight consisting of junk food obviously leads to death.

The essence of the Japanese diet is to give up salt and sugar, reduce the amount of carbohydrates and fats. It is important to follow the rules of eating and the menu, which is easily found on the net. The only thing that can be changed is to alternate black coffee with sugar-free green tea and add a little salt to the food every two days so as not to loosen up. Of course, during this time you should forget about fast food, sweets, alcohol and junk food.

In addition to the classic version of the Japanese diet, there is an option in the menu of which it is recommended to drink green tea instead of coffee.

So, what foods from the Japanese diet are included in the diet for each day?

Fish for health. When you think of Japanese food, you probably think of sushi, which nowadays usually means raw fish and rice. Therefore, the Japanese diet is closely related to the consumption of fish in large quantities. Fish is a great source of omega-3 fatty acids, which are known for their health benefits to the heart and even the brain.
Less red meat. With so many fish, the Japanese are obviously full enough to eat red meat! Red meat contains saturated fats, which, if consumed in excess, can clog arteries and lead to obesity and heart disease. So eat more salmon, mackerel, sardines, herring and avoid red meat and potential heart attacks.
Soy products. Like fish, soy foods such as tofu are also a great alternative source of protein from red meat or even dairy products because they have little or no saturated fat. Soy foods help reduce heart disease and lower blood pressure. A major part of the Japanese diet, soy foods help lower cholesterol levels and are a healthy addition to a healthy diet.
Lots of rice. The Japanese consume huge amounts of rice, so much that it is served with almost every meal of the day, including breakfast. As a low-fat carbohydrate, rice satisfies you, so there is less room for foods that promote obesity and clog arteries. (The Japanese could improve their health by replacing brown rice with white rice. )
Natural noodles. Japanese soba noodles are also a staple of the nation and are made from wheat and buckwheat flour, which aids the digestive process. Soba noodles do not contain white flour and are considered significantly healthier as they are high in fiber, which helps the body eliminate cholesterol and promotes regular bowel movements.
Not many vegetables. The Japanese consume large amounts of vegetables and it is not uncommon to eat vegetable soup or even salad for breakfast! The Japanese have an advantage over the Western diet due to the high consumption of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, cabbage and watercress. They are rich in vitamin C and fiber and have powerful anti-cancer properties. include light stewing or frying, which helps preserve the maximum amount of nutrients.
Healthy teas. Japanese green tea has many health benefits. Green tea is believed to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol, slow the aging process, and research has even shown that green tea can be effective in preventing cancer. It is as close as possible to the elixir of life!
Healthy desserts. The Japanese love some Western desserts such as ice cream or cakes, but are more likely to serve seasonal fruit on a plate than sticky caramel pudding. Even when there are Western-style desserts on the menu, portion sizes will be significantly smaller.
A small portion of food. Portions of food in Japan are smaller, which in turn reduces the load on the digestive system. Tourists in Japan will find that when they eat in a cafe or restaurant, the food will be half less than they are used to.
you "Japanese". This weight loss system has undeniable health benefits that will make you live longer, look thinner (and probably younger) and be healthier overall. Adding lots of fish, rice (preferably brown rice) and vegetables to your diet, as well as reducing red meat and processed foods, can drastically change your diet and health. Now go and drink green tea!

The diet menu includes natural black coffee, so this diet is not recommended for people with cardiovascular disease. Before you start to lose weight, you should consult a specialist. Maybe he will recommend replacing coffee with black or green tea. Sports, especially strong ones, will have to be postponed with a diet (daily calorie intake is less than normal and the body will not "pull" a lot of physical activity).

14-day shopping list with Japanese diet

Fruits (excluding bananas and grapes) - a total of 1 kg.
Kefir - 1 liter (buy fresh, do not stock up for future use! ).
First-class coffee beans or ground - 1 package.
Sea fish fillet - 2 kg.
Fresh carrots - 2-3 kg.
Lean beef, pulp - 1 kg.
Green tea from your favorite variety (without additives and flavors) - 1 package.
Zucchini, eggplant - a total of 1 kg.
Fresh chicken eggs - 2 dozen.
Chicken fillet - 1 kg.
White cabbage - 2 medium forks.
Tomato juice - 1 liter.
Extra virgin olive oil - 500 ml.
Selected lemons - 2 pcs.

Japanese diet for 14 days: full menu

Nutritionists advise not to stick to the Japanese diet for more than 14 days. You can repeat it every few years.

> zxtable border = "1" cellpadding = "0" >days Breakfast Dinner Dinner Day 1 Coffee without added milk and sugar or a cup of tea Two eggs garnished with stewed cabbage, fresh tomato or a glass of tomato juice 200 g of each cooked lean fish Day 2 Coffee without added milk and sugar or a cup of tea 200 grams of lean fish, garnish with stewed vegetables Two eggs, stewed cabbage or a salad of fresh vegetables Day 3 Coffee or tea without added sugar, milk, a small crouton of rye bread 200 g of boiled lean fish with fresh or stewed vegetables 100 grams of boiled beef, a glass of low-fat yogurt Day 4 Coffee or tea without added sugar, milk, a small crouton of rye bread Zucchini or eggplant cooked in vegetable oil 200 grams of boiled beef garnished with fresh cabbage with a little butter, two boiled eggs Day 5 Carrot salad with lemon juice 200 grams of boiled fish garnished with fresh tomatoes or a glass of tomato juice 200 grams of all kinds of fruit, except bananas, grapes Day 6 Tea or coffee without sugar and milk 200 grams of boiled beef Two boiled eggs, garnished with fresh carrots Day 7 Tea or coffee without sugar and milk 200 grams of boiled chicken with a garnish of vegetable salad (cabbage, carrots, a little oil) 200 grams of all kinds of fruit, except bananas, grapes Day 8 Carrot salad with lemon juice Two boiled eggs, 50 grams of low-fat cheese, a salad of all kinds of vegetables 200 grams of beef, a glass of low-fat yogurt Day 9 Tea or coffee without added milk or sugar 200 grams of chicken fillet, carrot and cabbage salad Two eggs, a salad of any vegetable with a little oil Day 10 Coffee or tea without added sugar, milk, a small crouton of rye bread 200 g of boiled lean fish with fresh or stewed vegetables 200 g of each cooked lean fish Day 11 Coffee or tea without added sugar, milk, a small crouton of rye bread Zucchini or eggplant cooked in vegetable oil Two eggs, stewed cabbage or a salad of fresh vegetables Day 12 Carrot salad with lemon juice 200 grams of boiled chicken with a garnish of vegetable salad (cabbage, carrots, a little oil) 100 grams of boiled beef, a glass of low-fat yogurt Day 13 Tea or coffee without added milk or sugar 200 grams of chicken fillet, a glass of tomato juice, vegetable salad Two eggs, a salad of any vegetable with a little oil Day 14 Tea or coffee without added milk or sugar Two eggs garnished with stewed cabbage, fresh tomato or a glass of tomato juice 200 grams of all kinds of fruit, except bananas, grapes

The number of meals in the diet is limited to breakfast, lunch and dinner, without snacks.

you cannot rearrange snacks and dinners or diet days;
eat only products from the menu for 14 days (nothing will help without perseverance);
cabbage and fish in the diet do not replace anything;
beef can be replaced 1-2 times with chicken (but not desirable);
it is allowed to replace zucchini, squash, beets (instead of frying, this product is also baked in foil with herbs and olive oil).

General principles for getting out of the Japanese diet

If you have persevered all 14 days of the Japanese diet, in any case you should not rush to the already permitted foods, you should get out of it gradually.

You need to return to your usual diet gradually, gradually expanding your diet. You can add 1-2 new products to the menu every day by saving the menu. You need to start with vegetables, fruits, complex carbohydrates. Complete return to normal diet should be no earlier than 7-14 days after the end of the diet.
Eating should be rational. Why suffer and maintain a strict diet if the next day you start overeating with simple carbohydrates and fats? Nutrition should be balanced, include plenty of protein, vitamins, fiber.

The products on which the Japanese diet is based can be left as the basis of the diet and after it. Low fat meat and fish, vegetable salads, fresh fruits - all this is only good for the body and helps maintain a good figure. It is also worth keeping a healthy habit of drinking plenty of fluids and minimizing the use of salt and sugar. Then, at the end of the diet, the extra pounds will not be terrible.

What results can be expected from the Japanese diet

The diet takes a lot of extra weight. In the first days it is liquid (and it will come back, so with 1-2 kg you will be fine again and this is normal). But the remaining 3-6 kg will melt without a trace. Women with 20-30 kilograms of overweight can lose at least 10 kilograms in two weeks.

Despite the impressive results, it is not recommended to stick to this diet all the time: it is low in calories and low in nutrients, which means it can harm women's health. Skin, nails, teeth will deteriorate, the reproductive system and gastrointestinal tract will suffer. You should not repeat the Japanese weight loss system too often: once every six months will be optimal.

Diet reviews

Among the many diets stands out the Japanese diet, whose reviews are often captured. It is believed that the "Japanese" not only effectively relieves excess weight, but also contributes to the acquisition of good eating habits, and also improves metabolism.

First examination, woman, 31 years old. I wanted, so to speak, to cleanse my body before the upcoming vacation and at the same time slightly adjust my figure. I was surprised by the effectiveness, but I was immediately upset by the way I "planted" my body. Be vigilant, dear ladies, before embarking on such strict diets. "
Second examination, woman, 20 years old. "But I took the risk of sitting on this diet for more than 14 days. I did it in vain. My metabolism was disrupted and now I don't know what to do. "
Third examination, female, 38 years old. "I decided to lose weight after the birth of a child. I am very happy. Of course, I did not return to my previous forms, but I noticeably improved. I recommend it to anyone who wants to get rid of extra inches and test their willpower. KnowIf you want something, you can fly into space. Among other things, this diet is wonderfully tight. "
Fourth examination, female, 28 years old. "Don't make fun of the body. What may be good for the Japanese, although I strongly doubt that the Japanese drink black coffee in the morning, is unacceptable to other people. Of course, I survived all 14 days, but what did it cost me stool problems, disgusting mood, irritability, headaches and all this in the name of losing 5 pounds? I expected more, at least 8. The creators of the diet claim that during the diet there is a complete normalization of metabolism, which allows you to maintain a lasting result after a long time, while maintaining a balanced diet in the future. "
Fifth examination, male, 40 years old. "And I asked my wife to lose weight. At first she resisted, did not want to. I took her" weak ", then it happened. At first it was difficult, but the result amazed us. Years younger. She lost 5 pounds and I startedto feel great. The interest has already overcome me. I decided to try it myself. Beer belly and hanging sides like never before. "
Sixth examination, female, 36 years. I have sat on the "Japanese" more than once, I really like the diet because I lost at least 5 pounds, I do not need more. In the first days it is very difficult without salt, so you should make every effort not to give up everything andnot to start eating again as before. I'm a purposeful person, so I persevered. The result was very happy, except for the weight, the volumes went, I forgot what swelling is. "

However, in any weight loss diet, the main thing is not its name, but its effectiveness in terms of weight loss and in this sense, the reviews of those who have lost weight on this diet, as well as nutritionists' comments about it, most-often agree in his positive assessment.

Conclusion

You need to know that any diet is a colossal stress for the body. Do not push yourself to the point of exhaustion. Be careful and understanding who, if not you, will take care of your loved one. "Japanese" is a very strict system for weight loss. It gives results in a short time, but the combination of protein-fat-carbohydrate-vitamin is absolutely unbalanced.

If you are still unsure whether to go on a diet or not, try to consult a nutritionist. Pleasant weight loss and good luck!