Japanese diet: pros, cons and menu for 14 days

The motto of the Japanese diet is moderation. According to nutritionists, this samurai food system is strict, its low-calorie content gives tangible results, but it can also harm health. A two-week menu will help you lose weight to 6 kg.

Pros of the Japanese diet

The Japanese diet may be misleading, but it is actually made up of simple foods that have nothing to do with traditional Japanese haute cuisine.

The name of the diet is a reference to the Japanese diet. According to the eastern tradition, any meal is very moderate, after which there is a slight feeling of hunger. According to some reports, the Japanese consume 25% fewer calories than people in other countries. Moreover, all food is low in calories and varied.

The principle of action is a gradual restructuring of the attitude to nutrition in general: a decrease in the total calorie content of the diet, which is based on light proteins, and carbohydrates are reduced. The fiber in fruits and vegetables can help keep you feeling full.

The Japanese diet promotes the elimination of toxins, and the result lasts for a long time.

Cons of the Japanese diet

The diet requires strict adherence to dietary rules that cannot be changed, which can be quite difficult.

At the same time, the ratio of proteins, fats, and carbohydrates is disturbed, which leads to a lack of certain substances and an increased load on the kidneys, which are forced to excrete a large amount of protein processing products. The low-calorie content of the Japanese diet can lead to negative changes in the body, as it slows down the metabolism. The diet is contraindicated for people with diseases of the stomach and intestines, pregnant and lactating, weakened after an illness.

There may be a reaction in the form of heartburn to coffee on an empty stomach. In this case, replace it with tea or dilute it with skim milk.

Menu for 14 days for the Japanese diet

During the diet, you need to drink at least 1.5 liters of water, do not eat sugar, flour, fatty and spicy foods. Sweet fruits and vegetables such as bananas, grapes, beets are excluded.

All products are selected in such a way as to saturate the body as much as possible with a diet while reducing calories. Therefore, one cannot replace one product with another.

Week 1

Day 1

Breakfast: two soft-boiled eggs, green tea

Lunch: boiled chicken fillet 200 g, Peking cabbage salad with butter

Dinner: drinking yogurt without additives glass, green tea

Day 2

Breakfast: 200 g low-fat cottage cheese, espresso

Lunch: stewed veal 200 g, grated carrot salad with butter

Dinner: a glass of kefir

Day 3

Breakfast: espresso, whole grain crouton

Lunch: boiled chicken fillet 200 gr, Chinese cabbage salad with butter

Dinner: baked Brussels sprouts and green beans 250 gr

Day 4

Breakfast: two soft-boiled eggs, green tea

Lunch: salad of cucumbers, onions, and bell peppers, stewed veal 200 g

Dinner: 200 g low-fat cottage cheese

Day 5

Breakfast: drinking yogurt without additives glass, green tea

Lunch: stewed veal 200 gr, grated carrot salad with butter

Dinner: kefir glass

Day 6

Breakfast: espresso, whole grain flour crouton

Lunch: baked Brussels sprouts and green beans 100 gr, boiled fish 200 gr

Dinner: tomato juice, fruit

Day 7

Breakfast: 200 g of low-fat cottage cheese

Lunch: boiled chicken fillet 200 g, Peking cabbage salad with butter

Dinner: salad of cucumbers, onions, and bell peppers, stewed veal 200 g

Advice

Before a diet, it is advisable to gradually reduce the portion of food so that the sharp reduction in the diet is less stressful. Gradually, the body adapts to small portions, but at first, there may be severe bouts of hunger. During them, you need to drink a glass of warm water, and if you have stomach pains, eat fruit. If no improvement is observed within a few days, the diet should be discontinued.

Week 2

Day 1

Breakfast: two soft-boiled eggs, green tea

Lunch: stewed veal 200 gr, grated carrot salad with butter

Dinner: salad of cucumbers, onions and bell peppers, baked fish 200 gr

Day 2

Breakfast: espresso, whole grain flour crouton

Lunch: boiled chicken fillet 200 gr, Peking cabbage salad with butter

Dinner: a glass of kefir

Day 3

Breakfast: 200 g low-fat cottage cheese

Lunch: baked Brussels sprouts and green beans 100 g, boiled fish 200 g

Dinner: drinking yogurt without additives glass, green tea

Day 4

Breakfast: two soft-boiled eggs, green tea

Lunch: stewed veal 200 gr, grated carrot salad with butter

Dinner: tomato juice, fruit

Day 5

Breakfast: drinking yogurt without additives glass, green tea

Lunch: boiled chicken fillet 200 gr, Peking cabbage salad with butter

Dinner: stewed veal 200 gr, grated carrot salad with butter

Day 6

Breakfast: espresso, whole grain flour crouton

Lunch: steamed fish 200 g, stewed zucchini

Dinner: kefir glass

Day 7

Breakfast: boiled eggs 2 pcs, espresso

Lunch: a slice of boiled beef 100 gr, cabbage salad with butter

Dinner: tomato juice, apple

Advice

This week, the feeling of hunger will no longer be so strong, and satiety comes after a small amount of food, as the stomach gradually decreases in volume. However, if after the first week you feel unwell and weak, it is better not to continue the diet.

results

By the end of the diet, because of small portions, the size of the stomach is reduced, this will help not to "break" and not pounce on all prohibited foods. To maintain the result, you need to eat a balanced diet.

In two weeks, you can lose up to six kilograms, but due to the very low-calorie content of the diet, there is a risk of vitamin deficiency and various stomach problems. Coffee on an empty stomach promotes the removal of water, which relieves swelling, but leads to dehydration, and part of the weight loss is actually not fat, but water. To avoid water imbalance, it is recommended to drink a lot.