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Japanese diet: menu for 14 days, the results and reviews of nutritionists

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

Japanese diet: menu for 14 days, the results and reviews
Photo by Ponyo Sakana on Pexels.com

Pros of the Japanese diet

The name of the Japanese diet can be misleading, but in fact, it is made up of simple products that are not related to traditional high Japanese cuisine.

The name of the diet is a reference to the principle of nutrition of the Japanese. According to 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 residents of other countries. At the same time, all food is low-calorie and varied.

The principle of action is the gradual restructuring of the attitude to nutrition in general: reducing the total calorie content of the diet, which is based on light proteins, and carbohydrates are reduced. The fiber in vegetables and fruits helps to maintain a feeling of fullness.

The Japanese diet helps to eliminate toxins, and the result lasts long enough.

Cons of the Japanese diet

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 violated, which leads to a lack of certain substances and an increased burden on the kidneys, which are forced to display a large number 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.
On coffee on an empty stomach, there may be a reaction in the form of heartburn. In this case, replace it with tea or dilute with skim milk.

14 Day Menu for Japanese Diet

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

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

Week 1

Day 1

Breakfast : two soft-boiled eggs, green tea

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

Dinner: drinking yogurt without additives a glass, green tea

Day 2

Breakfast: 200 g fat-free cottage cheese, espresso

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

Dinner : a cup of kefir

Day 3

Breakfast : espresso, whole-wheat flour cracker

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

Dinner : baked Brussels sprouts and green beans 250 gr

Day 4

Breakfast: two soft-boiled eggs, green tea

Lunch : a salad of cucumbers, onions and bell pepper, stewed veal 200 gr

Dinner : 200 gr low-fat cottage cheese

Day 5

Breakfast : drinking yogurt without additives a glass, green tea

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

Dinner: a
 cup of kefir

Day 6

Breakfast : espresso, whole wheat flour cracker

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

Dinner : tomato juice, fruit

Day 7

Breakfast: 200 g fat-free cottage cheese

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

Dinner: cucumber salad, onion and bell pepper, stewed veal 200 gr

Tip: Before a diet, it is desirable to gradually reduce the portion of food so that a 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 for pain in the stomach – 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 pepper, baked fish 200 gr

Day 2

Breakfast: espresso, whole grain cracker

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

Dinner : a glass of kefir

Day 3

Breakfast: 200 g fat-free cottage cheese

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

Dinner: drinking yogurt without additives a glass, green tea

Day 4

Breakfast: two soft-boiled eggs, green tea.

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

Dinner: tomato juice, fruit.

Day 5

Breakfast: drinking yoghurt without additives glass, green tea

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

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

Day 6

Breakfast: espresso, toast whole wheat

Lunch: Steamed fish 200g, zucchini braised

Do Jin : a glass of kefir

boiled eggs 2 pcs, espresso

Day 7

Breakfast : boiled eggs 2 pcs, espresso

Lunch: a piece of boiled beef 100 gr, cabbage salad with oil

Dinner: tomato juice, apple

Tip This week, the feeling of hunger will not 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 the small portions, the size of the stomach is reduced, this will help not to “break loose” and not to 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 very low-calorie intake, there is a risk of vitamin deficiency and various stomach problems. Coffee on an empty stomach helps to remove water, which relieves swelling, but leads to dehydration and part of the weight left is not fat, but water. To avoid disturbance of the water balance, it is recommended to drink a lot.

Nutritionist reviews

– The Japanese diet is suitable for those with a samurai endurance because you will only have 3 meals and unusually small portions. A sharp reduction in calories can cause stress for the body and a deficiency of vitamins. Therefore, I recommend additionally drinking vitamins. Be careful with coffee, this drink is not suitable for everyone and can cause heartburn. After leaving the diet, it is important to adhere to the principle of moderation in nutrition, ”says Dilara Akhmetova, dietitian consultant, nutrition coach.

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