The age of technological progress and the acceleration of life has led mankind to the habit of snacking quickly with ready-made food from the nearby supermarket or fast-food restaurant. However, the gradual realization of the need to take care of their own health has forced many people to think, not least of all, about their daily diet. At the forefront came the desire – for both women and men – to get rid of excess weight. Here to help come a variety of diets, and one of the huge list – the Japanese diet – has gained deserved popularity due to its accessibility and excellent results.
What is the Japanese diet
Widespread in our country slimming method called the “Japanese diet” does not correlate with the Japanese national cuisine and is built on quite accessible and familiar in our latitudes products. The diet is based on increasing the proportion of protein products in the diet, reducing fats and almost completely eliminating carbohydrates. The origin of the method is unknown, but we can definitely say that its basic principles are akin to the Japanese determination and desire to achieve a given goal by firmness of character, even if by deprivation and suffering.
Visible results from the Japanese diet can be obtained only if the methodical implementation of its fundamental principles.
- It is necessary to prepare for the diet in advance, starting about a week in advance. It is important not only to physically prepare your body to unusual and almost stressful condition, but also spiritually tune in to restructure the diet, gradually abandoning the familiar foods.
- No salt is used in the preparation of dishes of the Japanese diet.
- Sugar is removed from all dishes and drinks, and sugar-containing products are also excluded.
- The menu for the entire duration of the diet is calculated in advance. Each portion must be strictly regulated. Meals are eaten in accordance with the schedule – 3 times a day with a complete absence of snacks. Replace products with similar and recast the daily diet is not recommended, because it can lead to a “blurred” result.
- It is important to watch your drinking regime and to drink at least 2 liters of slightly warm water daily to help the stomach and intestines, and to prevent dehydration.
- Dinner is best eaten 2 or ideally 4 hours before bedtime.
- Due to the almost complete elimination of the carbohydrate component of the menu, you should not burden the body with strenuous exercise. It is not necessary to remove workouts at all, you can limit yourself to warming up and stretching. It is good to use non-force yoga complexes.
- In order that the body does not feel an additional stress load during the diet, do not allow for lack of sleep and sleep disturbances. Sleep at least 7 or 8 hours in a row.
- The exit period from the diet is very important. Do not provoke the body to regain all the excesses it has lost. Do not return sharply to your normal diet. Gradually add to the food about 100 kcal per day so that adaptation went smoothly. The process of quitting the Japanese diet may take as much time as the diet itself.
The Japanese diet is contraindicated:
- People who have gastrointestinal problems (gastritis, pancreatitis, colitis, ulcers), especially in the acute form;
- People with cardiovascular diseases, because of the high content of protein in the diet, there is a high risk of thrombosis;
- People with liver and kidney diseases.
The ban on the Japanese diet applies to a wide range, including almost all of the older generation. Its representatives, as a rule, have any of the above-mentioned ailments. Contraindications also apply to growing bodies – children, teenagers and, especially, pregnant and nursing women. The latter even without a diet have a serious strain on the body, having to extract nutrients from food for two.
Advantages and disadvantages of the Japanese diet
The duration of the Japanese diet is assumed in three variants: 7-day, 13-day and Japanese diet in 14 days. The most optimal and common among fans of the cycle is 14 days. Longer to carry out a strict diet is dangerous to the health of the body. At the same time, the popularity of the Japanese diet for 14 days is high, because it has its undeniable advantages.
- A tangible result, which is achieved in a short period of time – the loss of 5 to 15 kilograms for two weeks.
- The possibility of maintaining the achieved through a smooth exit from the diet, further moderation in eating and a gradual increase in the amount of exercise.
- Availability of products for the menu, their moderate price and ease of preparation of diet dishes.
- For two weeks, the body is subjected to a thorough cleanse with a lot of water and vegetable components, which help the intestines.
- And most importantly, all clogging foods are eliminated from the daily diet.
- A test of stamina, character and the ability to achieve your goal in the spirit of Japanese philosophy. After passing all stages, you involuntarily begin to appreciate yourself and believe in your strength even more.
What foods should be eaten in moderation
The list of acceptable products for the Japanese diet for 14 days is extremely limited, but if you think through the concept of the menu in advance you can prepare decently and extract from the available ingredients the maximum benefit for themselves. Available to eat:
- river and sea fish, seafood;
- low-fat dairy and fermented foods that do not contain sugar;
- chicken and quail eggs;
- lean meat of beef, chicken, and turkey;
- vegetables with low starch content;
- colorful fruits with little sugar;
- freshly squeezed tomato juice;
- a little olive oil;
- water, coffee, and tea without sugar or sugar substitutes.
What foods should be excluded from your diet
The list of excluded products from the menu of the Japanese diet for 14 days is much more extensive and includes:
- semi-finished products and fast food;
- fatty meats: lamb, beef, pork;
- sausages, frankfurters, lard, deli meats;
- pasta, cereals, bakery products;
- sweets, cookies, cakes, ice cream, and pastries;
- smoked meats, pickles, preserves;
- store-bought juices and sugary drinks;
- sugary fruits and starch-containing vegetables;