The essence of the Japanese diet
The slimness and life expectancy of the population of the “Celestial Empire” surprises and amazes many. The main secret of such longevity lies in the duration of the table meal and the type of food consumed. The Japanese take their time to savor every dish, and all food is low in calories and low in fat. The Japanese themselves are short and slender thanks to proper nutrition throughout their lives.
The diet was developed by the YAEKS clinic. Strict adherence to the diet allows you to lose up to 8 kilograms within 13 days. Due to the inaccessibility of some food products included in the original diet, it was adapted for European residents.
The Japanese diet is based on eating foods low in calories . Such food causes a kind of stress in the body, it begins to accelerate metabolic processes, which leads to active burning of fat and, as a result, weight loss.
The main source of proteins in this mode is low-calorie meat, such as chicken, fish, eggs, skim milk and fermented milk products (kefir, cheese, cottage cheese). Fish and meat should be cooked by boiling or steaming. The main sources of carbohydrates in this diet are non-starchy vegetables, low-sugar fruits, and salty biscuits. The source of vegetable fats is olive oil, which is best consumed with salads. Drinking tea and coffee every day not only helps you perk up in the morning, but also enriches the body with beneficial antioxidants.
Principles of diet
To ensure effective weight loss, you need to follow strict rules. Without them, losing weight will be impossible. Diet requirements:
- Three meals a day. Eating sandwiches during the day is strictly prohibited;
- Compliance with the specified menu. You cannot change the order of meals (breakfast or lunch cannot be eaten for dinner). This diet is designed to change metabolism in the short term, so all diet products are carefully selected. It is allowed to replace tea and coffee with each other at your discretion;
- You need to drink 1.5-2 liters of clean water every day (mineral, boiled);
- It is encouraged to include various complexes of vitamins and minerals in the menu to prevent brittleness of hair, teeth and nails and to prevent the occurrence of skin problems.
It is recommended to use the Japanese diet for effective weight loss no more than 2-3 times a year.
In addition, during these two weeks it is not recommended to:
- Take sunbathing, as it takes a large amount of water from the body;
- Eat sugar, as it is one of the causes of wrinkles, as well as the accumulation of fatty tissue in the body;
- Eat bread because it is rich in starch;
- Drink alcoholic beverages. Even 100 grams of wine will ruin all your efforts, since alcohol disrupts metabolism and prevents the removal of toxic substances from the body.
Features of body preparation
Like any special diet, the Japanese 13-day diet also needs to be prepared, first of all, mentally. Fast diets are known for their strict regimen and restriction in the consumption of many foods. Therefore, refusal of products should be completely conscious.
Before starting the diet, you should have a light dinner. A salad of cucumbers, tomatoes and bell peppers works well. It is recommended at this stage to stop using salt or to reduce its amount to a minimum.
Menu for 13 days
The rigor of this diet consists of strictly following the menu for 13 days. Only in this case can the Japanese regime give significant results in defeating excess weight.
First day
Many young people do not want to eat anything for breakfast, since everyone is rushing to work or school in the morning.
The Japanese diet calls for a cup of black coffee without sugar for breakfast. It takes minimal time and gives you vigor and strength for the whole day. Coffee should be exclusively natural, since it contains a large amount of antioxidants. There is no need to make the coffee too strong. When you have an appetite and it’s time for lunch, you need to boil two hard-boiled eggs and prepare a salad of fresh or boiled cabbage with olive oil. Cabbage and olive oil contain many nutrients that are beneficial for the entire body. You need to eat food calmly, concentrating on the taste of each dish. If you know how to use chopsticks, then you can use them, imitating a real Japanese in this way. After lunch you need to drink a glass of fresh tomato juice without salt. You need to constantly think about how well you feel and feel that your body is rejuvenating and losing weight.
For dinner you need to cook fish (200-250 grams). This can be almost any type of fish you prefer. Fish should be cooked by boiling in water or steaming. You can also fry the fish, but in this case you should use a special non-stick frying pan and add a little olive oil. This dinner ends the first day of the 13-day diet.
Diet “13 days” – reviews and comments
Who can “sit” on the Japanese diet “13 days”
Native Japanese extremely rarely suffer from obesity, and nutritionists associate this phenomenon, first of all, with the peculiarities of Japanese cuisine. Japanese dishes are distinguished by a low content of animal fats, a high content of polyunsaturated fatty acids, antioxidants, and a small amount of simple sugars. In Japan, it is not customary to salt dishes; soy sauce and spices are used instead of salt. The Japanese menu is dominated by specially cooked rice, fish and seafood, with few dairy products and premium flour products.
The Japanese “13 days” diet is low-calorie, the daily calorie intake is on average 600-700 kcal, this allows you to get rid of 7-8 kg of excess weight within 2 weeks.
A distinctive feature of the Japanese “13 days” diet is its relatively balanced composition. Calorie restriction occurs mainly due to the refusal or sharp reduction in the amount of simple sugars and animal fats. The diet completely excludes table salt, so weight decreases quite quickly also due to the removal of excess fluid and getting rid of edema typical of obese people.
The Japanese diet is undoubtedly an effective way to quickly lose weight, but it is not suitable for everyone. People with a sweet tooth will most likely not be able to completely give up sweets, and without following this recommendation, the diet will not be effective. Diets are difficult for people who are accustomed to consuming large amounts of salt; unsalted food will seem completely tasteless to them, which means that the feeling of dissatisfaction with food will most likely prevail over the desire to lose weight. The Japanese “13 days” diet is a diet for strong, purposeful individuals, for those who are able to endure restrictions for the sake of visible results, for those who are able to scrupulously follow the recommendations without deviating a single step from the proposed nutrition plan.
The Japanese “13 days” diet is not suitable for people suffering from chronic diseases of the digestive tract, patients with chronic inflammatory diseases, with reduced immunity, and anemia. The diet is not recommended for people suffering from hypertension or high acidity of gastric juice, since it involves daily consumption of black coffee. “Japanese” is not recommended for children, pregnant and lactating women, elderly and weakened people.
The Japanese diet will not solve the problems of people suffering from severe obesity, since in these cases the help of a specialist and an individual long-term system of nutrition and physical activity are needed. The Japanese “13 days” diet is an option for those who only need to get rid of 5-8 kg to become slim and return to an active lifestyle.
What can you eat on the Japanese 13-day diet?
The Japanese 13-day diet allows the consumption of only those foods that are listed on the menu. If a product is not on the list, then it should not be included in the diet. When following a diet, you will have to strictly follow the proposed daily diet, without replacing a single product. The sequence of days in the diet should not be confused.
The Japanese “13 days” diet recommends daily consumption of strong natural coffee. Freshly brewed coffee is essentially breakfast. From the point of view of Japanese nutritionists, in the morning the digestive system is not ready to digest food. The purpose of coffee is to activate metabolism, “wake up” the brain and set the mood for active expenditure of energy received from food during the day. European nutritionists believe that by replacing black coffee with green tea, which contains a huge amount of antioxidants, you can make the diet more beneficial for the body, but in this case its effectiveness may be partially lost. I would also like to note that replacing natural black coffee with instant coffee is unacceptable.
The Japanese “13 days” diet requires drinking 2-2.5 liters of fluid per day. Given a salt-free diet, water will “flush” the kidneys and help cleanse the body of “toxins.”
Japanese diet menu “13 days”
Day 1 Breakfast: natural black coffee. Lunch: 2 hard-boiled eggs, fresh cabbage salad, seasoned with olive oil and lemon juice (in any volume), 1 tomato or 1 glass of tomato juice. Dinner: 200-250 g of fish (boiled, stewed, baked or grilled), fresh cabbage salad, seasoned with olive oil and soy sauce.
Day 2 Breakfast: natural black coffee and 1 rye cracker. Lunch: 200-250g of fish (boiled, stewed, baked or grilled), fresh cabbage salad with sunflower oil (in any volume). Dinner: 200 g of boiled beef, 1 glass of low-fat kefir.
Day 3 Breakfast: natural black coffee. Lunch: 1 raw egg, salad of 3 carrots, grated and seasoned with vegetable oil. Dinner: 2 green apples.
Day 4 Breakfast: natural black coffee. Lunch: 1 parsnip or parsley root, sliced and fried in butter, 2 green apples. Dinner: 2 hard-boiled eggs, 200 g of boiled beef, fresh cabbage salad, seasoned with vegetable oil and lemon juice.
Day 5 Breakfast: natural coffee, 1 raw carrot, grated and seasoned with lemon juice. Lunch: 350-400 g of fish, fried without fat or boiled, 1 glass of tomato juice. Dinner: 200 g of fish, fresh cabbage salad, seasoned with vegetable oil.
Day 6 Breakfast: natural black coffee. Lunch: 500 g of chicken fillet, fresh cabbage and raw carrot salad, seasoned with vegetable oil and lemon juice. Dinner: 2 hard-boiled eggs, raw carrot salad with vegetable oil.
Day 7 Breakfast: green tea. Lunch: 200 g of beef, any fruit except banana and grapes. Dinner: anything from the diet of the previous days (excluding the third day).
From the 8th day it is recommended to repeat the menu starting from the 1st day.
What not to eat on the Japanese 13 Day Diet
The Japanese “13 days” diet is a strict system that requires strict adherence to the diet and scrupulous adherence to recommendations regarding the selection of products and their culinary processing. It is not recommended to overload yourself with physical exercise and mental work. The Japanese diet requires introspection and meditative concentration on the processes occurring in the body.
The Japanese diet strictly prohibits:
- sugar, sweets, honey, sugar substitutes;
- table salt;
- any flour products, with the exception of whole grain rye crackers;
- fat meat;
- dairy products, with the exception of kefir;
- starchy vegetables such as potatoes, sweet potatoes, peas, beets and others;
- cereals;
- alcohol;
- sweet and starchy fruits, such as bananas and grapes;
- packaged juices, carbonated drinks.
Diet for the Japanese diet “13 days”
Before you start the Japanese “13 days” diet, you should prepare your body for the restrictions provided. Dinner the night before should be light: 150 g of boiled brown rice, 150 g of light vegetable salad, such as radishes, cucumbers, green salad or Chinese cabbage, sweet peppers, seasoned with a drop of vegetable oil and lemon juice. Chinese chopsticks will help you completely immerse yourself in the world of Japanese cuisine.
The day starts with a glass of clean water. After 20 minutes, you can drink freshly brewed natural black coffee without sugar. It will help the body wake up and get into a working mood. Between breakfast and lunch you are allowed to drink only mineral and drinking water without gas.
Lunch comes when the body finally wakes up and a clear feeling of hunger appears. The food is mostly boiled, but can be steamed, grilled or in a slow cooker. It is allowed to bake and even fry, but only in a frying pan with a non-stick coating and without fat. The salad is prepared from finely chopped raw or boiled vegetables, seasoned with any vegetable oil, lemon juice, soy sauce, and you can add some spices.
You should eat food slowly, tasting the aroma of each bite and imagining how the energy of nature embedded in the product fills every cell of your body. In general, when following the Japanese diet, you should think only about the good, often immerse yourself in your own world, listen to your body and imagine how young, slim and full of health you are.
When will the weight go off with the Japanese “13 days” diet?
The Japanese “13 days” diet is low-calorie and also salt-free. Intensive weight loss begins literally on the first day and continues throughout the first week, which is mainly explained by the removal of accumulated fluid from the body. People who are overweight are prone to hidden swelling, so literally after a week changes in their figure become noticeable.
Over the next week, weight decreases by 200-300 g per day, mainly due to a decrease in fat reserves. On average, in 13 days of the diet you can get rid of 7-8 extra pounds. Longer adherence to a low-calorie diet is fraught with possible health problems.
You need to leave the diet as smoothly as you entered it. You should not pounce on sweet and salty foods; by the way, cravings for them are significantly reduced during a diet. Try to maintain a healthy habit of not overusing pure sugar, not adding enough salt to your food, not frying it in fat, not eating a lot of flour, and then the results of the Japanese diet will last for many years.
It is recommended to repeat the course of the Japanese diet “13 days” no more than 2 times a year.
Duration of the Japanese diet “13 days”
The Japanese “13 days” diet is short-term, its duration should not exceed two weeks. Despite the fact that the diet is relatively balanced in protein composition, there is a significant lack of essential fatty acids and carbohydrates. The caloric content of the diet provided for by the diet (600 kcal) differs significantly from the minimum caloric content recommended by nutritionists to meet the basic needs of the body.
Ease of following the Japanese 13-day diet
Like any low-calorie diet, the Japanese 13-day diet requires willpower. The feeling of hunger and dissatisfaction with food is an integral part of this food system. Lovers of sweet and salty foods find it difficult to tolerate the diet. The main task of losing weight, along with strictly following nutritional recommendations, is to maintain spirit and focus on the end result.
Pros and cons of the Japanese 13-day diet
The undoubted advantages of the Japanese “13 days” diet include its high efficiency. In 13 days, the diet takes away 7-8 kg of accumulated weight. At the same time, despite its short duration, the diet has a positive effect on metabolism - its effect is observed within several months. The craving for sweets decreases and salt consumption decreases.
The Japanese “13 days” diet requires consuming an average of 600 kcal per day, which is much less than the minimum recommended by nutritionists. Due to the diet, weakness, drowsiness, decreased performance, headaches, and dizziness are possible. There is a lack of vitamins and minerals. Proteins and complex carbohydrates enter the body in sufficient quantities and cover the body's basic expenses. However, despite this, the proposed set of products is not able to satisfy the body’s needs for vitamins and minerals; it is recommended to take them additionally in the form of vitamin-mineral complexes.
The Japanese “13 days” diet can cause exacerbation of chronic diseases and significantly reduces the body’s immune defense. Like any short-term diet, it does not solve the problems of people suffering from severe obesity, since in these cases they need the help of a specialist and an individual long-term system of nutrition and physical activity. The Japanese “13 days” diet is an option for those who only need to get rid of 5-8 kg to become slim and return to an active lifestyle.
Exiting Power Mode
To consolidate the results of losing excess weight and help the body adapt to a variety of foods, it is necessary to correctly exit the Japanese diet. Within 13 days, the body adapted to proper nutrition, and the stomach decreased in size. This can be used in the future to avoid the process of weight gain.
Coming off this diet should take approximately the same period of time as the entire diet. It is recommended to continue to eat small portions of low-calorie foods. You can add boiled oats and rice to your diet. When choosing meat and fish, you should opt for those types that contain a small amount of fat. In this case, these products should be prepared by boiling or steaming. Continue to eat sucrose-free fruits and low-starch vegetables.
It is not recommended to consume flour and confectionery products after a diet; it is better to limit yourself to diet bread and salty cookies. Salt and sugar must be added to the diet gradually, 1 gram per 2-3 days. It is also recommended to continue drinking various types of tea, natural coffee and at least 1.5 liters of clean water daily.
There is a rule that states that after leaving the Japanese diet, new foods should be included in your diet based on a daily increase in consumption by 100-150 grams. If you follow these rules, you can lose an average of 7-8 kilograms and consolidate the result.
What is the 13 day Japanese diet?
The basic rule of the Japanese 13-day diet is to give up salt and sugar, as well as flour products and alcohol. The duration of the method used is 13 days, a 14-day diet is also possible, it is not significant, but it is different. Before starting a diet, you need to include lower-calorie foods and foods of plant origin in your diet, limiting the amount of salt.
Due to dehydration, you should definitely drink at least 1.5 liters of water per day. Both plain and mineral water are recommended for consumption. To achieve your goal, it is important to follow the menu, that is, do not replace products or change their quantity. If you follow these recommendations, you can rebuild the metabolic process and speed up its rhythm - this will help you lose weight and improve your overall tone.
Contraindications to the diet
Despite its effectiveness, a two-week diet is a lot of stress for the body due to its short duration and sudden change in diet. So, it is contraindicated for certain groups of people:
- Women during pregnancy and lactation;
- For hypertension and other diseases of the cardiovascular system;
- For diseases of the gastrointestinal tract;
- For problems with the liver and kidneys;
- Children, teenagers and people with heavy physical activity.
It is not recommended to start this diet while performing active mental activity . A low-calorie diet in some cases can lead to poor health, nausea, dizziness, weakness and fatigue. It is also recommended to reduce the level of physical activity during the diet and increase exercise after leaving it. Another disadvantage of the Japanese diet is the lack of many vitamins and minerals, which can lead to significant disruption of metabolic processes. This negatively affects the health of the entire body.
Thus, in order to achieve the maximum positive effect from the Japanese diet, you must follow it for two weeks. After this, you can give up strict eating habits and try to eat only natural foods in moderation.
Originally posted 2018-03-21 08:03:43.
Who is not suitable for the diet?
If you suffer from hypertension, chronic diseases of the gastrointestinal tract, or for health reasons cannot skip a full meal for breakfast, it is better to avoid the Danish diet. Also, do not forget to consult your family doctor before starting it so as not to cause unnecessary harm to the body.
Thanks to the balanced and systematic nutrition of the Danish diet, your body will receive all the necessary substances, microelements and vitamins and at the same time quickly get rid of extra pounds. All that is required of you is to stay the course and hold out for all 13 days. We assure you that the result will truly surprise you.
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