Japanese diet: benefits, 14-day menu, Reviews of nutritionists
The Japanese diet's guiding principle is moderation. Experts in nutrition state. this samurai-style nutrition system is strict. and its low-calorie content gives tangible results. but it can also harm health. The menu for two weeks will help reduce weight up to 6 kg
The benefits of the Japanese diet
The name of the Japanese diet may be misleading. but in fact, it consists of simple foods that have nothing to do with traditional high-end Japanese cuisine.
The name of the diet is a reference to the principle of Japanese nutrition. According to Eastern tradition. any meal will be very moderate, after which there is a slight feeling of hunger. According to some reports, the Japanese consume 25% fewer calories than residents of other countries. At the same time, all foods are low-calorie and varied.
The principle of action lies in the gradual restructuring of attitudes towards nutrition in general: the total calorie content of the diet. which is based on light proteins, is reduced. and the reduction of carbs. The fiber contained in fruits and vegetables helps to feel full.
The Japanese diet promotes detoxification, and the result lasts for a long time.
Cons of the Japanese diet
The diet requires strict adherence to the rules of nutrition that cannot be changed. which can be very difficult.
At the same time, the ratio of proteins, fats, and carbohydrates is affected, which leads to a deficiency of certain substances and an increased load on the kidneys. which are compelled to excrete a lot of protein-digesting waste.
A low-calorie Japanese diet can lead to negative changes in the body, as it slows down the metabolism. The diet is contraindicated for people suffering from diseases of the stomach and intestines. pregnant and lactating, and weakened after an illness.
Coffee on an empty stomach can cause heartburn. In this situation, swap it out for tea or thin it up with skim milk.
14-day menu of the Japanese diet
You must consume at least eight glasses of water daily while on the diet.1.5 liters of water and do not eat sugar, flour, fats, and spices. An exception is sweet fruits and vegetables. such as bananas, grapes, and beets.
All products are selected in such a way that they saturate the body as much as possible during dietary nutrition while reducing calories. Therefore, you cannot replace one product with another.
Week 1
Advice
Before dieting, it is advisable to gradually reduce the portion of food so that a sharp reduction in the diet is less stressful. The body gradually adapts to small portions. but at first, there may be strong bouts of hunger.
You must consume a glass of warm water throughout them.. and for pain in the stomach, eat fruit. The diet should be discontinued if improvement does not occur within a few days.
Day 1
- Breakfast: two boiled eggs, green tea
- Lunch: 200 g of cooked chicken fillet with a butter-topped Peking cabbage salad
- Dinner: drinking yogurt without additives, a cup,. of green tea
The second day
- Breakfast: 200 grams of fat-free cottage cheese, espresso.
- Lunch: stewed veal 200 grams, grated carrot salad with butter.
- Dinner: a glass of kefir.
Day 3
- Breakfast: espresso, whole grain biscuits.
- Lunch: boiled chicken fillet 200 g, Chinese cabbage salad with butter.
- Dinner will consist of 250 g of roasted green beans.
Fourth day
- Breakfast: two boiled eggs, green tea.
- Lunch: cucumber, onion, and bell pepper salad, stewed veal 200 g.
- Dinner: 200 g fat-free cottage cheese.
Day 5
- Breakfast: drink a glass of yogurt without additives and green tea.
- Lunch: 200 g of stewed veal with a salad of shredded carrots and butter.
- A glass of kefir with dinner.
The sixth day
- Breakfast: espresso, whole grain bread crumbs ،
- Lunch: baked brussels sprouts and green beans 100 g, boiled fish 200 g.
- Dinner: tomato juice, fruit.
The seventh day
- Breakfast: 200 g low-fat cottage cheese.
- Lunch: boiling chicken fillet (200 g), butter-dressed Peking cabbage.
- Dinner: salad of cucumbers, onions, and peppers, stewed veal 200 g.
Week 2
Advice
This week, the feeling of hunger will not be so strong, and satiety comes after eating a small amount of food. as the volume of the stomach gradually decreases. However, it is best to stop the diet if you start feeling weak and ill after the first week.
Day 1
- Breakfast: two boiled eggs and green tea.
- Lunch: 200 g veal broth and grated carrot salad with butter.
- Dinner: cucumber salad, onion. bell pepper, grilled fish 200 g.
The second day
- Breakfast: espresso, whole grain biscuits.
- Lunch: boiled chicken fillet 200 g, Peking cabbage salad with butter.
- Dinner: a glass of kefir.
Day 3
- 200 g of low-fat cottage cheese for breakfast.
- Lunch: 200 g of boiling salmon, 100 g each of roasted Brussels sprouts, and green beans.
- Dinner: drinking yogurt without additives a cup, green tea.
Fourth day
- Breakfast: two boiled eggs and green tea.
- Lunch: stewed veal 200 g and grated carrot salad with butter.
- Dinner: tomato juice and fruit.
Day 5
- Breakfast: a glass of drinking yogurt without additives, green tea
- Lunch: boiled chicken fillet 200 g, Peking cabbage salad with butter
- Dinner: stewed veal 200 g, grated carrot salad with butter
The sixth day
- Breakfast: espresso, whole grain biscuits.
- Lunch: steamed fish 200 g, cooked zucchini ،
- Dinner: a glass of kefir.
The seventh day
- Breakfast: boiled eggs, 2 espressos
- Lunch: 100 g piece of boiled meat and cabbage salad with butter
- Dinner: tomato and apple juice
Results
At the end of the diet, due to small portions of food, the stomach shrinks in size, this will help not to break down and not pounce on all prohibited foods. To maintain the result you need to adhere to a balanced diet.
In two weeks, you can lose up to six kilograms, but due to the extremely low-calorie content of the diet. there is a risk of developing beriberi and various stomach problems.
Coffee on an empty stomach helps to get rid of water, which relieves swelling but leads to dehydration, and part of the lost weight is not fat, but water. It is advisable to drink plenty of water to avoid water imbalance.
Reviews of nutritionists
- The Japanese diet is suitable for those who have samurai endurance because you are waiting for only 3 meals and unusually small portions. A sharp decrease in calories can cause stress in the body and a lack of vitamins. Therefore, I recommend taking additional vitamins.
Be careful with coffee, this drink is not suitable for everyone and can cause heartburn. After leaving the diet, it is essential to adhere to the principle of moderation in nutrition, says Dilara Akhmetova, a nutrition consultant, and nutrition coach.