One of the most effective, according to weight loss reviews, is the Japanese salt-free diet for 14 days. It is special in that just one course of such a diet allows you not only to burn excess fat, but also miraculously rebuild your metabolism. This is one of the options for extremely strict nutrition, which guarantees not only rapid weight loss, but also its stable strengthening. In just a couple of weeks of following the requirements of the Japanese diet, you will be able to control your appetite and prevent weight gain.
There are many variations of the diet: for 7, 13 and salt-free Japanese diet for 14 days. It is the latter that gives the most obvious results. Due to the fact that Japanese nutrition is the strongest stress for the body, doctors do not advise repeating the course more often than once every 2 years.
Why the "Japanese" diet
There are different versions of the origin of this diet. The first sources claim that it was invented about 35 years ago by scientists from the Land of the Rising Sun, hence its name. Others persistently insist that this type of food cannot have anything in common with Japan: it was designed by European nutritionists only 15 years ago. And the diet is called so only because it is Japanese girls who are the standard of fragility all over the world.
The subtleties of the Eastern diet
- The Japanese salt-free diet for 14 days offers a specific menu for each day. In case of compliance with all rules and restrictions, the authors promise weight loss from 6 to 10 kg;
- During the entire time of the diet, it is necessary to absolutely abandon all seasonings, salt, sugar, alcohol and flour products. Nutritionists allow only one exception - a teaspoon of honey during breakfast. Thus, you will be able to maintain the desired level of glucose in the blood without harming your body;
- Plentiful drinking is a mandatory circumstance of the diet. It is necessary to drink about 1.5 liters of clean water per day, not counting other drinks;
- In order for the result to last as long as possible, get out of the Japanese diet gradually, adding one or two new foods to the diet daily. In the future, it is desirable to adhere to proper nutrition, limiting the intake of animal fats and refined carbohydrates.
Diet Contraindications
Due to its unnatural menu, the Japanese diet has a number of contraindications:
In addition, a strict Japanese diet cannot be followed for more than two; and training
to the salt-free Japanese diet of 14 days, you need to start a few days in advance. You need to have dinner no later than 3 hours before bedtime, the menu should contain fresh vegetables and cereals.
The Japanese Diet: A Closer Look
Before you go on a diet, it is advisable to immediately stock up on food for these two weeks. So you will limit yourself from the temptation to break the rules of the menu, and you will know how much your weight loss cost. So, the shopping list for a two-week Japanese diet:
- Premium coffee (ground or beans) - 1 pack;
- Green or white tea - 1 pack;
- Chicken eggs - 2 dozen or quail - 3 dozen;
- Low-fat sea fish - 2 kg;
- Chicken fillet - 1 kg;
- Beef or rabbit meat - 1 kg;
- Olive oil (cold pressed) - 500 ml;
- 2 heads of white cabbage;
- 2.5 kg of fresh carrots;
- eggplant or zucchini - 1 kg;
- Fruits (you can’t just banana) - 1 kg;
- Tomato juice - 1 l;
- Lemons of medium size - 2 pcs;
- Kefir - 1 l.
For many, the Japanese diet is one of the most comfortable. After all, the assortment of food is quite diverse, and the dishes taste good. The following table will help you create a menu for every day of losing weight:
| Day of the week | Menu |
|---|---|
| Day 1 | Breakfast: a cup of natural coffee. Lunch: 2 hard-boiled chicken eggs (or three quail eggs); fresh cabbage salad dressed with a teaspoon of olive oil; a glass of homemade tomato juice or one tomato. Dinner: fresh cabbage salad; sea fish (can be fried in a pan, boiled or grilled). |
| Day 2 | Breakfast: unsweetened crackers and natural coffee. Lunch: fresh cabbage salad dressed with a spoonful of olive oil, steamed or boiled fish. Dinner: 250 ml of low-fat kefir and 200 grams of baked beef. |
| Day 3 | Breakfast: unsweetened cracker or 50 grams of biscuit cookies, a cup of ground coffee. Lunch: medium zucchini, steamed with drops of vegetable oil. Dinner: 200 grams of beef, boiled or steamed, fresh cabbage salad, 2 boiled eggs. |
| Day 4 | Breakfast: a cup of natural black coffee, a spoonful of honey. Lunch: one hard-boiled egg, three boiled or fresh carrots, 20 grams of parmesan cheese. Dinner: 200 grams of any fruit. |
| Day 5 | Breakfast: one egg, one carrot salad dressed with the juice of a quarter of a lemon. Lunch: 250 ml of homemade tomato juice, 400 grams of fried or boiled fish. Dinner: 200 grams of fruit. |
| Day 6 | Breakfast: a cup of coffee. Lunch: 500 grams of boiled chicken fillet; fresh cabbage and carrot salad dressed with vegetable oil. Dinner: one raw carrot and 2 hard-boiled eggs |
| Day 7 | Breakfast: a cup of weak green tea. Lunch: 250 grams of boiled or grilled beef. Dinner: 200 grams of lean fish, a salad of two eggs and fresh carrots; a glass of kefir. |
| Day 8 | Breakfast: black coffee. Lunch: 500 grams of boiled chicken fillet, cabbage and carrot salad seasoned with lemon juice or vegetable oil. Dinner: two boiled eggs and one medium-sized carrot. |
| Day 9 | Breakfast: raw carrots, grated on a medium grater and seasoned with lemon juice. Lunch: a glass of tomato juice without salt and 200-300 grams of fish. Dinner: 200 grams of fruit. |
| Day 10 | Breakfast: a cup of coffee. Lunch: one soft-boiled egg, 30-40 grams of soft cheese, 3 small carrots (can be boiled). Dinner: 200 grams of fruit. |
| Day 11 | Breakfast: a slice of rye bread, coffee without sugar. Lunch: fried zucchini or eggplant - as much as you want! Dinner: 200 grams of veal or beef, 200 grams of coleslaw, two eggs. |
| Day 12 | Breakfast: a cup of black coffee, 30 grams of biscuit cookies or a slice of rye bread. Lunch: fresh kaput salad dressed with olive oil, 200 grams of fried fish. Dinner: a glass of yogurt and 100 grams of boiled beef. |
| Day 13 | Breakfast: black coffee without sugar. Lunch: 200 grams of boiled cabbage, a glass of tomato juice, two boiled chicken eggs. Dinner: 200 grams of fish (boiled or fried). |
| Day 14 | Breakfast: green tea, rye cracker. Lunch: 200 grams of low-fat soft fish, cabbage salad with olive oil. Dinner: 200 grams of beef meat, a glass of kefir. |
Despite the varied diet, the Japanese diet for 14 days is considered one of the most strict. Therefore, we recommend that you consult with a therapist before starting to lose weight.
The Japanese diet is the perfect way to slim down and lose weight evenly while improving overall well-being.
How to lose weight with benefit: Japanese diet
The Japanese technique helps to improve all the metabolic processes of the body, and the results obtained remain stable for several years, of course, if you follow your eating behavior, avoiding excess calories.
Japanese girls are rarely fat Many Asian girls are distinguished by a thin figure, the key to harmony of which is nutrition.. The Japanese diet is a salt-free and low-carb food system, thanks to which not only fat is removed, but also excess fluid, toxins and toxins.
The benefits of the Japanese diet:
- subject to all the rules, rapid weight loss is guaranteed;
- the risk of returning lost kilograms is minimized (with subsequent balanced nutrition);
- the diet consists of inexpensive and affordable foods;
- it does not take much time to cook, all recipes are simple;
- suitable for athletes who want to dry the body;
- diet, according to some doctors, helps to lower cholesterol.
Thanks to the Japanese diet, you can get rid of 10-15 kg
This is possible only with strict adherence to the diet prescribed by the system. Also, it is worth taking into account the initial weight, the larger it is, the more noticeable the plumb lines will be.
Who is this diet for?
Despite the effectiveness of the Japanese food system, it is considered complex and tough, so not everyone can withstand it. The Japanese food system requires strict discipline and organization from a person.
The Japanese diet is not suitable for every woman The diet is suitable for people:
- really overweight;
- not accustomed to a hearty breakfast;
- not quickly losing stimulus and motivation;
- without health problems.
The positive effect of the diet is that in 14 days you can not only lose weight, but also change your eating habits. Many people who are on a diet get used to drinking tea and coffee without sugar even after leaving the diet. After giving up sugar and salt, many begin to understand the real taste of the products, so the consumption of these products is further reduced to a minimum.
Important! If the thought of a breakfast consisting of one cup of coffee is bewildering, such a nutrition system is not suitable. It is wiser to look for other weight loss systems. The diet provided by the system should be a pleasure, and not be a painful punishment.
Features and conditions of the Japanese diet
If a person who decides to lose weight can easily give up salt, but still has any health problems, it is prudent to consult a medical representative.
Basic rules of the diet:
- drink non-carbonated water in a volume of at least 2 liters;
- exclude alcohol, flour, fatty and sweet dishes from the menu;
- the recommended serving size is 200 g;
- any snacks are prohibited;
- it is recommended that the dishes are freshly prepared;
- the use of fruits of sweet varieties is not recommended;
- tomato juice should be unsalted.
Record your weight loss results Basic foods of the diet:
- lean meat;
- fish;
- eggs;
- non-starchy vegetables;
- unrefined sunflower oil;
- tomato juice;
- low-fat kefir.
The undoubted advantage of the diet is the availability of products, but if 2 weeks of such nutrition are given with particular difficulty, it is more prudent to limit yourself to only 1 week.
Contraindications for the Japanese diet
Contraindications:
- puberty,
- pregnancy,
- lactation period,
- diabetes,
- menopause,
- gastritis,
- hepatitis,
- cholecystitis,
Before starting the Japanese diet, consult your doctor - cholelithiasis,
- hypertension,
- kidney problems,
- neuralgic diseases,
- viral infections,
- inflammatory processes,
- stomach diseases,
- venereal diseases,
- AIDS.
The diet prescribed almost daily consumption of natural coffee on an empty stomach. If there are any problems or deviations in the functioning of the digestive organs, coffee will not have a healing effect in this case, so it is better to consider a different nutrition system.
Japanese salt-free diet for 14 days. Menu table
The detailed menu for each day is set out in the table.
| Day | meal | Dish |
| No1: | breakfast: | tea or coffee (of course, without sugar); |
| dinner: | boiled eggs (2 pcs.), cabbage salad dressed with 1 tsp. oils; | |
| dinner: | steamed fish fillet. | |
| No2: | breakfast: | tea or coffee + bread; |
| dinner: | loin of fish + vegetable salad; | |
| dinner: | steamed beef (up to 100 gr.), kefir (200 gr.). | |
| No3: | breakfast: | tea or coffee, bread; |
| dinner: | zucchini fried in oil; | |
| dinner: | eggs (2 pcs.), beef (up to 200 gr.), cabbage salad. | |
| No4: | breakfast: | tea or coffee; |
| dinner: | boiled carrots, 15-20 gr. cheese, egg (raw); | |
| dinner: | apples. |
Salt and sugar are not added to the Japanese diet | No5: | breakfast: | grated carrot + lemon juice; |
| dinner: | tomato juice + fish fillet, | |
| dinner: | unsweetened fruits. | |
| No6: | breakfast: | tea or coffee; |
| dinner: | boiled chicken (1/2 part), cabbage or carrot salad; | |
| dinner: | 2 eggs, salad. | |
| No7: | breakfast: | tea; |
| dinner: | steamed veal, big apple; | |
| dinner: | any variation of dinner, except for the 3rd day. |
| No8: | breakfast: | tea or coffee; |
| dinner: | chicken, lettuce; | |
| dinner: | 1-2 eggs, carrot salad seasoned with lemon juice. | |
| No9: | breakfast: | carrot; |
| dinner: | fish + tomato juice; | |
| dinner: | fruit. | |
| #10: | breakfast: | tea, coffee to choose from; |
| dinner: | carrots, 15-20 gr. cheese, raw egg; | |
| dinner: | 2 unsweetened apples. | |
| #11: | breakfast: | bread, coffee; |
| dinner: | fried zucchini; | |
| dinner: | 2 eggs, boiled veal, salad. |
Boiling - the main option for processing meat | #12: | breakfast: | coffee, bread; |
| dinner: | fish, salad; | |
| dinner: | kefir, beef 120 gr. | |
| #13: | breakfast: | coffee; |
| dinner: | eggs (2 pcs.), coleslaw, tomato juice; | |
| dinner: | fish. | |
| #14: | breakfast: | coffee; |
| dinner: | boiled fish, cabbage; | |
| dinner: | kefir, 200 gr. boiled veal. |
The main type of meat processing is boiling.
However, do not get carried away, stick to the diet plan.
Leaving the Japanese Diet (Example Menu)
You need to exit the diet smoothly, gradually increasing portions and adding foods. To consolidate the result, it is important to choose light meals throughout the week. Only under this condition, the lost kilograms will not come back.
When the diet is over, you need to eat at least 4-5 times a day for about a week.
Note! The result of an incorrect exit from the diet can be pain and cramps in the stomach, so it is important to eat in moderation, avoiding products that are harmful to the figure.
Dried fruits are an acceptable snack in the Japanese diet Menu (approximate):
- for breakfast, you can eat a small portion of oatmeal porridge, drink a cup of unsweetened tea;
- it is recommended to have a snack with dried fruits, or 30 g of nuts;
- for lunch, a small plate of buckwheat or rice + a moderate amount of dietary meat or fish is acceptable;
- ryazhenka or kefir is allowed for an afternoon snack;
- for dinner, boiled potatoes without oil are allowed;
- late dinner - a glass of milk.
Is it possible to stretch the Japanese diet for a month
There are several variations of the Japanese dietary technique, but its maximum duration should not last more than 2 weeks. Experts recommend repeating a similar menu 2, in extreme cases, 3 times in one year.
What can replace zucchini in the Japanese diet
The diet includes a low-calorie product - zucchini, but not all those who lose weight like this vegetable, or due to some circumstances, there is no way to get it.
Zucchini can be replaced with beets Zucchini or zucchini can be replaced with: beetroot, cucumber, pumpkin, eggplant, cabbage or celery.
Some sources allow the use of squash caviar. Due to the fact that store-bought caviar contains products that are unacceptable by the Japanese food system (preservatives, salt, sugar), it is better to do without this product.
Japanese rice diet for 13 days (original)
The original Japanese rice diet involves eating raw rice in the morning. Raw rice is able to rid the intestines of accumulated and rotten food debris. Unleavened rice normalizes the intestinal tract, helping to get rid of excess subcutaneous fat.
Rice is a useful cereal Before you start a diet, you need to prepare 4 identical containers, first numbering them. If there is little excess weight, 2 tablespoons of rice is enough, if the body mass index is high, the recommended serving is 3 tablespoons.
Preparatory stage:
- pour rice into the first container with 100 g of water;
- every other day, pour out the contents of the 1st glass, pour fresh water. Pour rice into container No2, pour water;
- on the 3rd day, strain the 1st and 2nd glasses of rice, rinse and add water;
- the next day, pour another portion of rice into glass No3, filling it with water;
- after a day, strain rice from 3 glasses and add liquid, add rice to the 4th glass and pour it again;
- after the preparatory procedures, it is necessary to eat rice on an empty stomach (without water), from a glass at number 1.
- further food intake is allowed no earlier than 2 hours after eating rice.
Note! It is important not to drink rice infused with water.
Light dinner to complement the steamed rice diet Dinner and lunch should consist of light foods, smoked foods, sweet, spicy, fatty and pickled foods are prohibited.
Alcohol during this technique is strictly prohibited!
After the container with rice number 1 is empty, it is necessary to add another portion of rice to it. After that, rice must be put at the end, so this glass becomes the 4th.
For the next 12 days, you need to eat water-infused ri c, and soak the next portions of rice for 9 days.
With the help of rice soaked in water, you can become 2 kg lighter in a week, but you should not abuse the raw product, it is recommended to resort to this technique no more than 3 times a year.
Japanese diet for 7 days (original), sample menu
To achieve maximum effects, it is important not to break the diet, do not change foods, and do not change the sequence of days.
In order not to break loose, it is better to find yourself an exciting business: watching interesting programs, reading books, walking - such behavior will help to distract from thoughts related to food.
Why not read an interesting book in the fresh air The daily diet is shown in the table:
Boiled eggs are the most common breakfast in the Japanese diet. | No5 | carrots and lemon juice |
| fish + tomato juice | |
| fruit | |
| No6 | coffee |
| chicken (up to 500 gr.) + carrot and cabbage salad | |
| eggs + tomato or carrot juice | |
| No7 | tea |
| beef, fruit | |
| any variation of dinner, except for the 3rd day. |
Japanese banana diet
According to the medical representative, whose birthplace is Japan, you can get rid of weight with the help of banana breakfasts. The doctor, who himself lost weight thanks to his technique, believes that bananas are the perfect product to help satisfy the feeling of hunger for a long time.
Water and bananas are the foundation of the Japanese banana diet. The banana diet, invented by a Japanese physician, suggests that the breakfast of a person who decides to lose weight should consist of 2 unripe bananas and 200 g of pure non-carbonated water.
Options for subsequent meals are chosen independently. Naturally, it is best to avoid desserts and fatty foods. A prerequisite is not to eat after 20:00. During the application of the technique, light snacks in the form of unsweetened fruits are allowed.
Alcohol is prohibited throughout the diet period Note! To achieve the maximum effect during the diet, you should not pass. It is advisable to go to bed before 23-24 hours. Dairy products and alcohol should not be consumed. Carbonated sweet water is prohibited, only pure fresh water is allowed.
Japanese water diet
With the help of water, the Japanese treat various diseases (diabetes, migraine, asthma, epilepsy), and also effectively lose weight with the help of this affordable product.
In order to lose weight, you need to drink 600-620 ml of pure water on an empty stomach, you can eat after 40-45 minutes. Water must be at room temperature.
The Japanese water diet should be started with 200 ml of water on an empty stomach. If initially it will be difficult to drink the right amount of water at once, you should start with 200 g, gradually increasing the dosage. It is recommended to practice this drinking technique regularly.
Pros and cons of Japanese diets
The undoubted advantage of Japanese nutrition methods is the availability of products and low cash costs.
The disadvantages of the diet include the fact that there are a lot of contraindications, it is recommended to use it exclusively for healthy and young people.
The Japanese Diet is Designed for the Healthy and Young During the Japanese diet, the calorie content of foods is sharply reduced, first of all, there is a loss of fluid, some of it will inevitably return when switching to a normal diet.
The diet is quite tough, disruptions are possible after it ends, so it is important to get out of it correctly, controlling nutrition for 1 week, so the diet will last not the declared 2 weeks, but as many as 3. The system is not suitable for people who are used to eating fractionally, as it implies 3 meals a day.
Is there a lot of Japanese in Japanese diets?
Japanese residents, unlike residents of America, do not suffer from overweight, due to the fact that they do not abuse all kinds of hamburgers, pizzas, hot dogs and chips.
Although Asians prefer light and low-calorie foods, they do not eat foods prescribed by the so-called Japanese system.
The diet is called "Japanese" only because it was invented by Japanese nutritionists., and few people know about the banana diet in Japan, but in America it has been incredibly popular for several years.
The Japanese are a pretty slender nation. In order for the Japanese diet to be successful, it is advisable to prepare for it by reducing the total calorie content of foods in about a week. But don't limit yourself too much, just create a deficit of 10% of your total calorie intake.
In order to be distracted during the diet, it is recommended to completely immerse yourself in the oriental atmosphere., for example, you can eat special chopsticks to the musical motives of Japan. Such psychological techniques will help you not to go astray and achieve the desired result.
The Japanese diet is a great way to tighten your figure and improve your well-being, but do not forget that it is recommended for people who do not have health problems, and you need to resort to it no more than 3 times a year.
All about the Japanese diet. Details in a helpful video:
Is the Japanese diet healthy? Get the opinion of a nutritionist in the following video:
Has the Japanese diet become stellar? Which stars follow it? Watch an interesting video:
My struggle with excess weight began when I was 22 years old. Until that time, I was as thin as a reed (48kg with a height of 172 cm). After the birth of the child, my weight inexorably crept up. The maximum weight for me was 68 kg. I have tried, probably, all unthinkable diets on myself. First I lose weight, then I gain this weight in a year, then I lose weight again.
On the Japanese diet, I lost 5-7 kg in 2 weeks and sat on it more than once. It allows you to lose weight very quickly, but at the same time, this is the toughest diet for me. Of course, it has nothing to do with the Japanese. The diet is completely unbalanced and it is forbidden to sit on it for a long time.
The Japanese diet, in my opinion, is very rigid and strict. The essence of the diet is that the menu for all 14 days (namely, how long the diet lasts) is clearly scheduled. The second week of the diet is the first week in reverse order. It is forbidden to change places. Salt, sugar, flour and alcohol are strictly prohibited.
The Japanese diet is mostly high in protein with limited intake of carbohydrates and fats. During the diet, it is recommended to drink more fluids. The ready-made menu was very convenient for me, I don’t have to worry about what to cook. Another diet well reduces the stomach, after leaving it there is no appetite, out of habit you eat a little.
First day
Breakfast: coffee without sugar;
Lunch: 2 boiled eggs, boiled cabbage salad with vegetable oil, tomato juice, 200 ml.
Dinner: boiled or fried fish.
Second day
Breakfast: coffee without sugar and a small cracker;
Lunch: boiled or fried fish, cabbage or other vegetable salad with vegetable oil;
Dinner: boiled beef without salt - 100-150 grams, kefir - 200 ml.
Third day
Breakfast: coffee without sugar, crackers;
Lunch: zucchini fried in vegetable oil without restrictions in quantity;
Dinner: boiled beef - 200 grams, fresh cabbage salad with vegetable oil and 2 boiled eggs.
Fourth day
Breakfast: green tea;
Lunch: 15 grams of hard cheese, 1 boiled carrot and one boiled egg;
Dinner: Any fruit.
Fifth day
Breakfast: boiled carrot salad with lemon juice;
Lunch: steamed or boiled fish - 200 grams, a glass of tomato juice;
Dinner: any fruit.
Sixth day
Breakfast: coffee;
Lunch: boiled chicken fillet - 500 grams, fresh carrot and cabbage salad with vegetable oil;
Dinner: 1 fresh carrot and 2 boiled eggs.
Seventh day
Breakfast: green tea
Lunch: boiled beef - 200 grams;
Dinner: Any dinner to choose from the menu (excluding #3).
Eighth - fourteenth day in reverse order from 7 to 1.
My feelings:
Well, sugar and alcohol are not the most important products for me, but without salt it’s really hard for me. I endure, gritting my teeth, my body categorically refuses to eat non-salty food. Sometimes, when I imagine non-salty food, it starts to turn me back on it. There were cases when, instead of eating fried zucchini without salt, I threw it in the trash and washed it down with tea without sugar. Rather than choke on this muck, it's better to be hungry. The portion sizes are quite large, you fill up quickly. I had no problems with breakfast. I didn't even notice he was gone.
The body quickly gets used to the lack of habitual food. I gradually fall into a half-sleep, my head is slightly spinning, there is no attention and reaction. There is no talk of physical exercises at all, for sports you need energy, which during this diet is not at all. The mood is hellish, you can’t touch me at all, I don’t even want to talk to anyone. BUT: when every day you see minus 1 kg on the scales, it gives strength to go further. The hardest thing for me was cooking for the family. I almost fainted from the aromas and sight of normal human food.
After the end of the diet, you just feel euphoria, feelings of happiness and freedom! In the first days after the diet, the lost water returns - this is approximately 1-1.5 liters (1-1.5 kg). It is not particularly noticeable on me that I threw off 5 kg due to my high growth. Noticeable only in things.
Of course, I allow some of my additions to the diet. For example, I add cucumbers or tomatoes to cabbage salad, I think that this will not bring harm, these are all low-calorie foods, the same carbohydrates as cabbage. Another thing is that there is too much gap between lunch and dinner and I am very hungry and allow myself to eat a few grains of wheat bran so that at least something gets into the stomach. I replaced the raw eggs that are on the diet menu with boiled or fried ones, it’s still safer (I didn’t want to get poisoned, because the eggs are store-bought, I’m not sure about them). I didn’t add oil to salads, I just ate chopped vegetables, from oil the salad becomes inedible for me. I substituted tomato juice for tomato salad.
As for the promises that the lost weight will not return for many years, this is, of course, an exaggeration. As with any diet, the weight will come back depending on how much you eat.
If you want to lose weight dramatically in a short period of time and are very determined, then the Japanese diet will help you! I recommend it as a way to lose weight fast!
Thank you for your attention!
You may be interested in my reviews of effective diets that I follow;
Why the salt-free diet is called "Japanese" is still not entirely clear. There is a version that scientists from the Land of the Rising Sun came up with this way of eating. Someone, on the contrary, claims that they were European nutritionists. And they named their creation so because A) Japanese women have always been distinguished by a fragile physique, B) it is believed that in Japan they do not use salt. The last point, by the way, is not entirely true. Just salt there successfully replaces soy sauce. One way or another, this name has taken root and now many people are losing weight according to the "Japanese" system.
Salt: harm and benefit
Why is there so much emphasis on salt in the diet? Sodium, the main element of table salt, is needed for metabolism, it retains fluid in the cells. Salt stabilizes and reduces the amount of insulin needed to neutralize excess glucose.
Without refuting all these positive properties of salt, many nutritionists at the same time advocate limiting its use in food. After all, excessive salt reserves in the body cause swelling, load the cardiovascular system, disrupt the functioning of the kidneys and other organs, and even increase blood pressure. Despite the fact that the calorie content of salt is 0 kcal, it does affect weight. When you give up salt, you begin to lose the fluid that it has been holding. This is precisely the mechanism for losing extra pounds. In addition, it has been proven that salt awakens the appetite and sharpens the taste of dishes. Therefore, it is easy and imperceptible to eat much more than we would like.
On a note. Fast food, concentrated soups and bouillon cubes are high in salt. Even if you are not on a salt-free diet, it is better to refuse these products!
Basic principles of the Japanese diet
There are a number of rules that must not be violated during the Japanese diet. The slightest relaxation or changes in diet affect the result and the number of pounds lost.
- Complete rejection of salt for the entire duration of the diet.
- It is also necessary to exclude all seasonings and sugar from the diet.
- You can not drink alcohol in any form and in any doses.
- All flour products are excluded.
- Drinking plenty of water is a prerequisite for a diet. It is necessary to drink about 1.5-2.5 liters of clean water per day, not counting other drinks (juice and coffee). Remember that the greater the body weight, the greater the daily intake of drinking.
- You can not go on a diet without preparation. Therefore, in a few days, switch to a light menu, which should contain fresh vegetables and cereals. Drink more water, have breakfast and dinner (no later than 3 hours before bedtime) with light food, but lunch should be hearty with a meat or fish dish. Limit salt and sugar intake.
Classic Japanese diet menu for 14 days
The menu of the Japanese salt-free diet is very strict; it is impossible to swap meals, weight and quantity of foods (even if they are drinks).
First day
Breakfast: a cup of natural coffee without sweeteners.
Dinner: 2 boiled eggs, chopped white cabbage, seasoned with a teaspoon of olive oil; 200 ml fresh tomato juice or whole tomato. It is extremely important to make the juice yourself, as many manufacturers add salt to the tomato juice.
Dinner: fresh cabbage salad (can be seasoned with a teaspoon of olive oil), boiled or baked sea fish (low-fat).
Second day
Breakfast: natural coffee, one unsweetened cracker.
Dinner: fresh cabbage salad dressed with tea, steamed or boiled fish. You can make a salad of vegetables: cucumbers, tomatoes.
Dinner: 250 ml of low-fat kefir and 200 g of baked lean meat (veal, beef or dietary rabbit).
Third day
Breakfast: natural ground coffee, unsweetened cracker.
Dinner: medium zucchini (400 g), steamed with drops of vegetable oil.
Dinner: 200 g lean meat, fresh cabbage salad, 2 boiled eggs.
Fourth day
Breakfast: coffee, a teaspoon of honey.
Dinner: 300 g boiled or fresh carrots, one hard-boiled egg (you can drink a raw egg), 20 g hard cheese cheese (for example, parmesan).
Dinner: 200-250 g of any fruit. Let's say apples, pears or berries.
Fifth day
Breakfast: salad of one grated carrot, seasoned with the juice of a quarter of a lemon.
Dinner: 400 g of fish (fried, boiled), 250 ml of homemade tomato juice.
Dinner: 200-250 g of any fruit.
Sixth day
Breakfast: Cup of coffee.
Dinner: 500 grams of boiled chicken fillet (without skin), fresh cabbage and carrot salad, seasoned with a tablespoon of vegetable oil.
Dinner: 2 boiled eggs and grated carrot salad dressed with olive oil.
Seventh day
Breakfast: a cup of black or green tea without additives.
Dinner: 200-250 g of boiled or grilled beef and fresh fruit according to the season.
Dinner: 200 g of low-fat fish, a salad of two eggs and fresh carrots; a glass of kefir.
For the second week of the diet, follow a similar menu, only in reverse order, starting from the seventh day and moving forward to the first. That is, the 2nd day repeats the 13th, the 3rd day - the 12th and so on.
Getting out of the diet
Here you need to be very careful, otherwise the lost kilograms will quickly return with "friends". In the first week, it is not recommended to eat salty foods. Salt should be introduced into the diet gradually and in small portions. No need to add hot seasonings, spices, vinegar, soy sauce or heavy mayonnaise. Continue dressing salads with oil, after 2 days add yogurt or low-fat kefir to them. Avoid feasts and fast food. Eat foods that your body is accustomed to during the diet: fish, vegetables, tomato juice, cabbage. Increase portions gradually.
If you want to fix the result for a long time, avoid foods that contain animal fats and carbohydrates. Also eat less flour and more fruits and vegetables. But these are already standard principles of healthy eating.
After the diet and the end of the days of leaving it, go in for sports to tighten the figure along the contour. Suitable for running, swimming or fitness.
Pros and cons of a salt-free diet
One of the significant advantages of the diet is that the menu here is quite varied and balanced compared to other two-week nutrition systems (for example, the diet of astronauts). You don't have to go hungry.
At the same time, many experts pay attention to the small amount of daily calories (about 1200 calories). Perhaps disruptions, the body will experience stress. The lack of calories dictates the rejection of serious and tiring physical exertion during the diet, as this can lead to exhaustion of the body.
- Hypertensive patients and people with diseases of the cardiovascular system, because all breakfasts consist of coffee.
- For those who suffer from diseases of the kidneys and liver, as the menu contains a large amount of protein foods, which will become an additional burden on problem organs.
- Pregnant and lactating (food during this period should still be varied).
In any case, since the diet is considered strict, it is best to consult your doctor first. It will also help you adjust your nutrition menu if you have other chronic diseases and need certain foods in your daily diet.
If during the diet you feel discomfort, malaise, stomach pain or weakness, the diet should be stopped immediately. Try as gently as possible to enter a normal diet and immediately consult a doctor.
Some complain about the inaccuracy of the menu. It is not always clear how much oil to add to salads, how much fruit to eat, what kind of fish and meat to include in the diet, how much coffee to drink, what tea to drink, etc. The exact menu "for yourself" can only be formed together with the doctor and according to reviews on various forums from those who have already experienced the Japanese system.
And one more significant minus - food without salt, of course, is tasteless. This is especially true for meat and fish. But you can always add a little lemon juice to your food, as well as parsley and dill from your own beds.
Attention: doctors insist that the Japanese salt-free diet should be used no more than 1 time per year, or even less often.
Most people who visit diet sites have already tried various types of diets with only short-term results. The main task of getting rid of excess weight is not only to lose extra pounds, but also to keep a new one. This is often problematic.
The Japanese diet allows not only to reduce volumes, but also to keep them at the required level without much effort. In addition, it is quite easy to hold out on it, because the duration of the diet is only two weeks, and the effect is amazing.
The Japanese diet is considered to be a very effective diet. Kilograms and volumes on it fly away very much. When starting the Japanese diet, you need to weigh the pros and cons - the diet has a number of contraindications, because:
- contains a lot of protein
- reduces the amount of salt
- reduces the amount of sugars and calories,
- you need to drink coffee, and seafood.
READ ALSO
For these reasons, the diet should not be tried by people with allergies to seafood and fish, hypertensive patients, and kidney patients. Also, people with poor health should consult a doctor and only after that proceed with a new diet.
The Japanese diet is a good way to lose those extra pounds.
Main diet menu
The Japanese salt-free diet for 14 days has a strict menu. It is based on chemical reactions taking place in the body, so it is not recommended to swap breakfast, lunch and dinner.
For the first five days, coffee is offered for breakfast. This is an undoubted advantage of the diet, because in the early days, losing weight can feel a breakdown.
The menu is clearly spelled out, other foods should not be consumed, and the main rule of the diet is the complete absence of salt and a large amount of water consumed.
There is also a Japanese diet for 13 days, the original of which can be seen below (out of 14, exclude any one day).
The menu has some variations, to get acquainted with which it is enough to type in the search engine “Japanese diet food” or “Japanese diet day 1 your diet”.
The diet of the first week of the diet
During the first four days and on the sixth day in the morning, you need to drink 200 ml of strong brewed coffee. This will allow you to start the day energetically and avoid a breakdown. Lunches in the first week consist of protein and vegetables.
Most often used with the obligatory addition of vegetable oil (sunflower, olive or any other). From protein foods: eggs, fish, lean meat.
The menu of the Japanese diet is spelled out clearly
Japanese salt-free diet for 14 days
The diet is divided into three meals. Of course, long enough breaks can lead to breakdowns, so between meals it is recommended to drink green tea, eat cucumbers, carrots, but not earlier than 2 hours before the main meal.
Dinner on the first week is quite simple for the first three days and the seventh - protein with vegetables, on the rest of the days fruits and vegetables
Second week of the diet
The menu of the second week is not much different from the menu of the first.
From the 8th to the 11th day of the diet, the schedule of the first week is repeated, but from the 12th day small adjustments are made.
This period is called the exit from the diet, that is, to adapt to the usual diet. Bread, kefir are added.
Thus, the menu is strict, but it includes different food groups. Since the diet is short-term and rigid, it is necessary to take multivitamins.
Diet results and reviews of those who lost weight on the Japanese salt-free diet
Japanese diet reviews of those who have lost weight are positive. The authors of the diet promise to leave 7-10 kilograms after two weeks. It is worth saying that the greatest reset is observed in people with really big weight, as well as in those who first went on a diet.
The main advantage of the diet is a very rapid decrease in volume, which means that in a couple of weeks you can lose 1-2 clothing sizes.
Japanese diet video:
