Japanese diet: reviews and menu for 7 and 14 days

There will be no exotics - all foods allowed on the Japanese diet for 14 days are well known to Europeans for a long time. This is a definite plus, because the risk of sudden allergies is minimized, and the necessary ingredients for a meal can be purchased at any, even the smallest and most modest grocery store.

It is not known for certain why this diet for weight loss is called Japanese. According to some sources, it was invented in a certain Tokyo clinic, according to others, the name was inspired by the simplicity and clear diet plan, following which gives the expected inspiring result (quite the Japanese way, isn’t it? Follow the rules, try your best, and you will be rewarded) .

In addition, the Japanese 14-day diet, which has gained popularity all over the world, is distinguished by moderation both in the composition and in the calorie content of permitted foods, and this also makes it similar to the traditional Far Eastern diet. Japanese nutritionist Naomi Moriyama is confident that the youth and longevity of her compatriots allow them to maintain a relatively small amount of carbohydrates in the daily menu and small portion sizes.

Moriyama estimates that Japanese people consume on average 25% fewer calories than people in any other country. In Japan, for example, it is not customary to eat potato chips, chocolate, or confectionery pastries, and the Japanese only learned about butter at the beginning of the twentieth century from Europeans and are still suspicious of it. That is, choosing healthy foods in moderation is a national feature of Japanese culture. And the Japanese diet for 14 days fully complies with this requirement, despite formal differences with the usual diet of ordinary residents of the Pacific state.

What is the secret of such nutrition

Don't expect to lose weight by eating sushi or miso soup. You will be treated to a salt-free diet named after the country in which it was developed.

It cannot be said that this is a 100% original diet: the diet prohibits the same things as others (fatty, sweet, but primarily salty). Doctors call this diet salt-free or protein-free.

In 2 weeks the diet burns from 5 to 8 kg.

The maximum duration of such nutrition is 14 days . It is allowed to repeat the diet no earlier than 2 years later (but better - after 3 years).

Products "yes"

Animal proteins : lean fish (a calorie table is published on the Internet, choose fish based on such data - although it is also known that Japanese salmon is also not prohibited), chicken, beef. Also allow yourself eggs (chicken, quail).
Milk : low-fat kefir.
Cereals : dietary bread.
Fruits, vegetables (but preferably not potatoes or melons, but “light” foods).
Fats : Olive oil (in moderation).
Drinks : black coffee (without sugar and milk), green tea, herbal infusions. By the way: if it’s better not to get carried away with coffee, then you can drink tea and clean water as much as you like. of water per day.

Products "no"

The menu for every day must be absent: wine, liquor and even beer, sugar (and products on the labels of which it appears - packaged juices, sweets and confectionery, sweet milk), flour, and salt .
Not only are herring and other salted gifts from rivers and seas prohibited, but homemade salads, soups and cereals are also prohibited from being salted.

How to cook fish

Fish is best boiled or baked in the oven. You can simmer without oil. So the dish turns out to be dietary. If you are using a steamer, place the fish in foil. This way it will be better saturated with herbs and spices. When cooking, all the juices will be retained inside, and it will turn out juicy.

Braised tilapia

This recipe is suitable for those who do not have a double boiler. Take 2 pieces of tilapia. I like it because it has no bones and can be found in any supermarket.

Fill a deep frying pan halfway with water. Place the fish pieces, cover with a lid and start simmering. After 10-15 minutes, throw a couple of bay leaves into the frying pan. 3-4 peppercorns, you can add fish seasoning. Simmer the fish until cooked. Instead of salt, you can sprinkle the finished tilapia with lemon juice.

Trout in the oven

For variety, the fish can be baked in foil. This trout recipe turns out very tasty. We will need:

small trout;
a few slices of lemon;
pepper and fish spices to taste;
a couple of sprigs of parsley.

The trout should be washed and the insides removed. Dry well and rub with spices. Then squeeze the juice from a lemon wedge and pour over the fish. The remaining lemon should be placed on top of the trout. You can put chopped parsley in the belly of the fish.

The oven should be turned on in advance and the temperature should be set to 190 degrees. It is very important to secure the edges of the foil so that the juice does not leak out of the fish. Baking time is about 30 minutes.

Crucian carp in the oven with seasonings and a drop of oil

A very tasty dietary dish can be made from crucian carp. To do this, take a couple of small fish. Lemon, garlic clove. And also fresh herbs and just a little vegetable oil.

The fish must be gutted and scales removed. Squeeze out a clove of garlic and rub it on the fish. You can cook without garlic, but simply season the crucian carp with spices. Stuff the bellies of the crucian carp with fresh herbs. Make vertical cuts on the fish carcass.

Lightly brush the crucian carp with vegetable oil and wrap in foil. Bake at 180 degrees oven for up to 40 minutes. If you want a golden crust, open the foil 5-10 minutes before it’s ready.

The benefits of "Japanese"

The diet normalizes metabolism and removes toxins from the body. Thanks to this, such a menu not only “loses weight”, but also heals the body.
The diet accustoms the body to small portions and low-calorie foods. Because of this, even after exiting, the burned weight does not return.
A lot of excess weight is lost on a diet. In the first days this is liquid (and it will return, so you will gain 1-2 kg after the diet, and this is normal). But the remaining 3-6 kg will melt without a trace.
The diet is available even in winter. People with any income can afford this type of weight loss.

Contraindications, harm

Such strict diets are contraindicated for pregnant and lactating women . However, if you just gave birth, but are not breastfeeding, refrain from losing weight for at least 6 months - allow the body to “recover” after pregnancy (the period when the body gave most of its nutrients to the baby and seriously exhausted its own internal reserves). The Japanese diet is not suitable even during the period of seasonal vitamin deficiency (early spring) or during rehabilitation after a serious illness.

Doctors also prohibit “Japanese” for people with the following diseases :

gastritis or ulcer;
serious heart disease;
chronic kidney or liver diseases.

But even if you do not feel any ailments and do not suffer from a serious illness, it is worth remembering: the Japanese diet has a “poor” menu. And, in order not to subsequently encounter treatment for the “jambs” of such weight loss, take a vitamin-mineral complex from the first day of the diet.

Doctors' opinion

Nutritionists urge the use of multivitamins when following strict diets. The body needs them to maintain a certain balance, which is disrupted by dietary restrictions. Even though the diet is quite varied, it is still not balanced enough.

Experts recommend following these nutritional principles no more than twice a year. With a reasonable approach, according to doctors, the diet will not cause harm to the body, but, on the contrary, will help eliminate toxins and waste. This will have a positive effect not only on weight, but also on your entire appearance.

Losing weight the Japanese way

Do not buy food for future use, that is, for 14 days at once: the “proper weight loss” menu is based on 100% fresh fruits and meat. It is better to make micro purchases, preparing fresh meals every day.

Rules for such a diet:

you cannot rearrange breakfasts and dinners, or days in the diet;
eat only approved foods (without persistence, a diet will not help);
Do not replace cabbage and fish in your diet with anything;
beef can be replaced with chicken 1-2 times (but not advisable);
zucchini can be replaced with zucchini, pumpkin, beets (instead of frying, this product is also baked in foil with herbs and olive oil).

Sports, especially strength training, will have to be postponed while on a diet (the daily calorie intake is less than normal, and the body will not be able to handle heavy physical activity). The same applies to people whose work involves constant physical activity - due to the resulting loss of strength, they are sometimes forced to interrupt their diet. However, this does not always happen, because you will have to lose weight not on “grass”, but on proteins.

Before starting a diet, you should consult a doctor.

Preparing for the Japanese Diet

You need to prepare for such a diet for at least 7 days .

These days, sharply reduce portions of fast food and flour. The goal is to say goodbye to such products 100% by the end of the seventh day.

Portions of even low-calorie foods should be gradually reduced by 20% (this is done so that the stomach gets used to being satisfied with a minimum amount of food and does not suffer from hunger).

Finally, think about how many calories are coming to your table every day. Goal: make your own menu “lighter” by 500 kcal. This can be achieved by cutting down portions as described above, or by eliminating fatty and sugary foods from your diet.

And, of course, drink at least 1.5 liters per day. Drink the first glass as soon as you wake up - this way you will speed up your own metabolism.

Diet to the maximum: menu for 14 days

1 day

Breakfast : a modest cup of black coffee. That's all! This breakfast, by the way, brings the Japanese diet closer to a similar one - the French one.
Lunch : salad of boiled (preferable) or fresh cabbage and 2 hard-boiled eggs, seasoned with olive oil + fresh tomato juice (lots of salt in store-bought). The latter can be replaced with fresh, juicy tomato.
Dinner : 200 g of stewed or boiled fish + “live” cabbage salad with olive (preferably live-pressed) oil.

Day 2

Z : coffee. Today it can be supplemented with a piece of rye bread (fresh or toasted on the grill or in the toaster).
A : same as yesterday.
U : 200 g of boiled (or steam) beef + 200 ml of low-fat kefir.

Day 3

Z : only coffee.
A : A serving of eggplant or zucchini, fried in oil, but without flour (serving size can be any).
U : 200 g of boiled beef + cabbage salad with 2 boiled eggs, seasoned with oil.

4 day

Z : Today you can take a break from coffee by allowing yourself green tea (optional). In addition, on this day you will have a more satisfying breakfast: fresh carrot salad, sprinkled with lemon juice.
A : 200 g of fish boiled, steamed or in unsalted water (however, it can also be fried) + 200 ml of tomato juice.
U : 200 g of fresh fruit (to choose from).

5 day

Z : the same as yesterday.
A : 500 g of boiled fish (can be divided into 2 doses) + tomato juice.
U : 200 g of fruit.

Day 6

Z : a cup of “empty” coffee.
A : 500 g of boiled chicken (it is better to cook fillet without skin, this is the lowest-calorie part of the carcass) + salad (carrots, cabbage of any kind), sprinkled with vegetable oil.
U : 1 small fresh carrot + 2 hard-boiled eggs.

Day 7

Z : a cup of green tea (according to Eastern sages, it is better to drink this drink hot - this way the body will receive more beneficial antioxidants).
A : 200 g of boiled beef + fresh fruit dessert.
U : fish with salad, as on day 1, beef with kefir, as on day 2, fruits or eggs and carrots, as on day 6. Choose one of the options to suit your taste.

Day 8

Z : “empty” green tea (however, the diet allows for a slice of lemon).
A : 200 g beef + fruit dessert. You can make yourself a salad and season with lemon juice or simply serve 200 g of any fruit (large apple, pear, plum).
U : any dinner from those described above, but not the one recommended for day 3.

Day 9

Z : cup of coffee.
A : 1 egg (soft-boiled, hard-boiled, poached) + salad of 3 small carrots with vegetable oil (they can be grated and sprinkled with “olives” or lightly simmered in oil) + 50 g of low-fat cheese (hard cheese or cottage cheese, grain).
U : 200 g of fruit (in the form of a salad with lemon juice or just 1-3 fresh fruits).

10 day

H : 1 large carrot, grated and sprinkled with lemon juice.
A : 200 g of fish (can be either boiled or fried) + 200 ml of fresh tomato juice.
U : same dinner as yesterday.

Day 11

W : coffee + 1 piece of black (rye) cracker or bread.
A : a portion of eggplants and (or) zucchini fried in vegetable oil. The serving size can be any at your discretion.
U : a portion of boiled beef (weighing no more than 200 g) + a glass of yogurt, low-fat white yogurt or kefir.

12 day

Z : the same as yesterday - coffee, bread.
A : a portion of fish (200 g, this product can be fried or baked, or boiled - either in water or steamed) + fresh cabbage, sprinkled with olive oil.
U : 2-3 ripe seasonal fruits.

Day 13

Z : only black coffee.
A : a portion of stewed cabbage (with the addition of virgin oil) + 2 boiled eggs + a glass of fresh tomato juice.
U : a portion of fried, baked or boiled fish (200 g).

Day 14

Z : a cup of “empty” coffee.
A : 200 g of fish (prepared using the methods described above) + “live” cabbage salad with butter.
U : 200 g of beef + 200 ml of “empty”, that is, low-fat kefir.

By the way: the diet menu looks quite the same. But don’t forget - cabbage doesn’t have to be white! Cook cauliflower on one day, broccoli on the second, kohlrabi on the third (you can either grate it raw onto the salad, or stew or bake it).

Quitting the diet

The correct end of the diet affects the results of weight loss no less than the diet itself.

The bad news: if you think that “well, you’re done,” then in fact your food abstinence has only just reached the equator. The diet itself is behind us, ahead is the solution, which lasts at least 26 days.

Don't binge on your favorite food. In the first week, you should stick to the “old” diet, just increase the portions (vegetables by 100 g, meat by 50 g). Add salt, too, a little at a time - start with 5 g per day.

From the second week you can eat like this:

for breakfast - porridge with water (no more than 200 g) + omelette;
introduce 2-3 snacks (but small ones - you need to eat small and often when you go out);
lunch should still be protein;
replace the fruit dinner with something more substantial - proteins, vegetables (say, steamed low-fat cutlets + vegetable stew).

The essence of the diet

The awesome diet has a low daily calorie intake and is designed for only 2 weeks. Restricting the intake of essential nutrients leads to rapid weight loss. Weight loss occurs due to the removal of excess fluid, the destruction of muscle fibers, and fat deposits are the latter to be broken down. The nutrition system is suitable only for those who need to quickly lose weight.

Before you start losing weight, you should familiarize yourself with the basic rules of an awesome diet:

Can be used by young people with high health indicators. In the presence of chronic diseases, a new diet can lead to a worsening of the condition.
It is recommended to take nutritional supplements, a complex of vitamins and minerals. A deficiency of nutrients affects the condition of the skin, hair, nails, fragility, hair loss, dryness, and inflammation of the integument are observed.
You need to give up excessive activity and sports. It’s better to plan an awesome diet for the holidays. Extreme weight loss combined with physical activity can lead to exhaustion and fainting. A gentle regimen will speed up your weight loss results.
During the period of reducing caloric intake to a minimum, it is necessary to protect yourself from stress and worries. Adequate sleep is important, and it is recommended to use relaxing procedures. A stable psycho-emotional state is the best prevention of breakdowns with subsequent weight gain.
To get the desired effect, you need to strictly follow an awesome diet. Even small snacks of low-calorie foods can ruin all your efforts.
It is important to control the fluid level, not forgetting the golden rule - drink at least 2 liters. Pure, still water is the main source; tea, coffee and other drinks are not taken into account. The results of the awesome diet are amazing; in 14 days you can lose more than 10 kg.

Reviews from beginners and experienced “weight losers”

To be honest, the before and after photos are impressive: the girls before and after the diet look like different people. But not every review has such photos attached...

The diet helped these people

Reviews from satisfied “weight losers” note that:

they really lost weight, and impressively quickly (even weight that had been at a “dead point” for many years can go away);
among other things, on this diet the tummy is beautifully tightened;
subsequently weight is not gained;
This is the “miracle” diet that is recommended to girlfriends and colleagues.

In order not to lose a positive mood on a diet, people manage to make even such a limited diet a “delicacy”: they add cinnamon to coffee (the seasoning makes the drink a little sweeter), instead of tomato juice, they prepare a salad from these vegetables with cabbage (this makes it more fun), beef is boiled with roots (onions, carrots, celery) and spices, making it aromatic and appetizing...

...And these people were unhappy

If you don’t take vitamins, during the diet (add here the “meager” monthly output), problems with hair, nails and even sleep may begin.

The diet is suitable only for people with an iron will. In fact, you will have to lose weight and limit yourself for almost 2 months. During this time, you can’t even look at a bun, a chocolate bar, or a pork cutlet. And sit with friends in a cafe over just “empty” coffee! What if they suddenly invite you to a wedding?

Finally, if you are on your feet from morning to night, you may experience dizziness and weakness while on a diet.

PS “Twin sister”: the diet of the “Japanese girl” is reminiscent of the French one. Same proteins, tiny portions, three meals and coffee for breakfast. How do these diets differ? The answer is here:

Water diet, how to drink water to lose weight.

Top 7 best drugs for weight loss

Name	Price
Black Latte for weight loss	99 rub.
NATURAL Fit Calorie Blocker Powder	990 rub.
Purple tea "Chang-Shu"	499 rub.
Fat burning drops “Honey Spas”	1980 rub. 99 rub. (until 02/12/2021)
Detox cocktail for weight loss	147 rub.
Lipocarnit for weight loss	990 rub.
Reduslim weight loss product	149 rub.

Significant disadvantages

If you look at it on the one hand, the diet helps to correct your appearance and get rid of flaws in your figure. On the other hand, it can cause significant harm to health. The diet threatens the following troubles.

Stress. Starvation and lack of food cause the body to experience stress. Short-term complications such as irritation, sleep disturbances, and nervous breakdowns are possible.
Hormonal disbalance. Poor and unbalanced nutrition can cause disruption of the menstrual cycle and other “female” problems.
Weakness. Side effects of the diet include constant drowsiness and dizziness. The most dangerous condition for health is fainting.
Dehydration. Water is removed from the body, which is undergoing a severe test.

Diet can influence the course of a chronic disease, complicating it. Metabolism slows down, immunity suffers. The condition of hair and nails may worsen.

Conclusion

To summarize, we can say that the Japanese diet is a fairly effective, but extreme way to lose weight. It is suitable for those whose daily life is not associated with high physical and mental activity, as well as for those who do not complain about health problems.

Reader’s story “How I lost 18 kg in 2.5 months” I’ve been fat all my life and suffered from excess weight. In clothing stores I chose size L, which by the age of 25 turned into XL and continued to grow. I can tell you for a long time how I tried to fight my 30-35 extra pounds: diets, hunger strike, physical activity, even pills and some kind of conspiracies. The effect was short-lived or absent altogether. In short, despair, depression and almost resignation to one’s enormous weight. But one day I came across... a chocolate bar that helps you lose weight! It didn’t cost me anything to try it - I love chocolates. I ordered it and ate it. And the weight crept down!! It seems like mysticism, but it's true. I began to study the issue and realized how it all works. Girls, try it! I have already lost 18 kg in 2.5 months. And I continue. It's up to you, but you don't lose anything except weight, of course. Try Choco Burn chocolate for weight loss for 147 rubles.

What products are prohibited

In the description of this diet, a list of prohibited products must be attached, although, in fact, these are all other products, but the following are especially highlighted:

It's easy to guess which product will take first place on this list:

salt;
sugar;
sugar-containing products;
flour products;
alcohol.

By the way, there are people who wonder whether it is possible to drink alcohol while dieting? The answer is simple - no, of course! Alcohol-containing drinks dehydrate, slow down metabolic processes, and this will interfere with the successful outcome of the diet. We are already told about the general dangers of alcohol at every step, from school.

Who is it suitable for?

Thanks to a balanced menu and an understandable nutritional plan, the Japanese diet for 14 days is suitable for those who want to lose a large number of kilograms in the shortest possible time. It will also be useful for people suffering from edema.

Contraindications

There are a number of contraindications, as evidenced by doctors' reviews of the Japanese diet for 14 days. So, this technique is not suitable for people who have the following health problems:

pregnancy and breastfeeding;
stomach diseases;
kidney and liver diseases;
intense physical or mental stress;
diabetes;
neuralgia.