14 Days of Japanese Diet: Pros and Cons, Daily Table, Menu

The Japanese diet is an ideal way to reduce body size, lose weight evenly, and improve overall health.

How to Lose Weight Effectively: The Japanese Diet

The Japanese method helps to improve all metabolic processes in the body, and if you monitor your eating behavior and avoid excessive calorie intake, the results obtained will naturally remain stable for several years. Japanese girls are rarely overweight.Many Asian girls are on the thin side, and the key to losing weight is nutrition. The Japanese diet is a salt-free and low-carbohydrate nutritional system that eliminates not only fat, but also excess fluid, toxins, and waste.Benefits of the Japanese diet:

• If you follow all the rules, rapid weight loss is guaranteed;
• Minimized risk of regaining lost weight (followed by balanced nutrition);
• The diet consists of cheap and easily available products;
• It doesn’t take much time to prepare and all the recipes are simple;
• Ideal for athletes who want to keep their bodies dry;
• Some doctors believe that this diet can help lower cholesterol.

You can lose 10-15 kg thanks to the Japanese diet

This is possible only by strictly following a systematically prescribed diet. Also, it's worth considering the initial weight; the larger it is, the more noticeable the plumb bob will be.

Who is this diet suitable for?

Although the Japanese food system is efficient, it is considered complex and difficult, so not everyone can afford it. Japan's food system requires strict discipline and organization. The Japanese diet is not suitable for all women – this must be taken into consideration.This diet is suitable for people who:

• actually overweight;
• Not used to eating a hearty breakfast;
• Don’t lose motivation and motivation quickly;
• No health problems.

The positive effect of dieting is that within 14 days you can not only lose weight but also change your eating habits. Many people who have been dieting habitually drink tea and coffee without sugar even after they stop dieting. After giving up sugar and salt, many people began to understand the true taste of food, so the consumption of these products was further reduced to a minimum.important! If the idea of breakfast consisting of a cup of coffee causes confusion, then such a nutritional system is not appropriate. It would be wiser to look for other weight loss systems. The diet provided by the system should provide pleasure, not painful punishment.

Characteristics and conditions of Japanese food

If a person who has decided to lose weight can easily give up salt but still has any health problems, it is prudent to consult a medical representative.notes! It is recommended to eat light, low-calorie foods in the days before starting the diet.Basic dietary rules:

• Drink at least 2 liters of still water;
• Eliminate alcohol, flour, fats and sweets from the menu;
• Recommended serving size - 200 g;
• No snacks are allowed;
• It is recommended that dishes be freshly prepared;
• It is not recommended to eat sweet fruits;
• Tomato juice should be made without salt.

Record your weight loss resultsBasic weight loss products:

• lean meat;
• fish;
• Egg;
• non-starchy vegetables;
• unrefined sunflower oil;
• tomato juice;
• Low fat kefir.

An undoubted advantage of the diet is the availability of the product, but if it requires special effort and difficulty to provide 2 weeks of such nutrients, it is more prudent to limit yourself to 1 week.

Japanese dietary taboos

Nutrition experts strongly recommend the two-week approach exclusively for young people with no health problems.Contraindications:

• puberty,
• Pregnant,
• lactation,
• diabetes,
• menopause,
• gastritis,
• hepatitis,
• cholecystitis,

• cholelithiasis,
• hypertension,
• kidney problems,
• neuralgia disease,
• Viral infection,
• inflammatory process,
• stomach problems,
• sexually transmitted diseases,
• AIDS.

The diet prescribes drinking natural coffee on an empty stomach almost every day. If there are any problems or abnormalities in the functioning of the digestive organs, coffee will not have a therapeutic effect in this case, so it is better to consider a different nutritional system.

Japanese salt-free diet for 14 days. menu table

The detailed menu for each day is shown in the table.

sky	eat	plate
number 1:	breakfast:	Tea or coffee (without sugar, of course);
	dinner:	Boiled eggs (2), cabbage salad, seasoned with 1 tsp. Oil;
	dinner:	Steamed fish fillets.
number 2:	breakfast:	Tea or coffee + bread;
	dinner:	Fish fillet + vegetable salad;
	dinner:	Steamed beef (up to 100 g), kefir (200 g).
Number three:	breakfast:	tea or coffee, bread;
	dinner:	Fried zucchini in oil;
	dinner:	Eggs (2), beef (up to 200g), cabbage salad.
No 4:	breakfast:	Tea or coffee;
	dinner:	Boiled carrots, 15-20 grams. Cheese, eggs (raw);
	dinner:	apple.
Number 5:	breakfast:	grated carrots + lemon juice;
	dinner:	Tomato juice + fish fillet,
	dinner:	Unsweetened fruit.
number 6:	breakfast:	Tea or coffee;
	dinner:	Boiled chicken (1/2 serving), cabbage or carrot salad;
	dinner:	2 eggs, salad.
Number 7:	breakfast:	Tea;
	dinner:	steamed veal, big apple;
	dinner:	Any changes to dinner, except on the third day.
number 8:	breakfast:	Tea or coffee;
	dinner:	chicken salad;
	dinner:	1-2 eggs, carrot salad, drizzled with lemon juice.
No. 9:	breakfast:	carrot;
	dinner:	fish+tomato juice;
	dinner:	fruit.
No. 10:	breakfast:	Tea and coffee available;
	dinner:	Carrots, 15-20 g cheese, raw eggs;
	dinner:	2 unsweetened apples.
number 11:	breakfast:	bread, coffee;
	dinner:	Sautéed Zucchini;
	dinner:	2 eggs, boiled veal, salad.
12th:	breakfast:	coffee, bread;
	dinner:	fish, salad;
	dinner:	Beef kefir 120 g
Number 13:	breakfast:	coffee;
	dinner:	Eggs (2), cabbage salad, tomato juice;
	dinner:	fish.
No. 14:	breakfast:	coffee;
	dinner:	Boiled fish and cabbage;
	dinner:	Kefir, 200 g boiled veal.

The main type of meat processing is cooking. However, don’t get carried away and stick to your diet plan.

Quit Japanese eating (menu example)

You need to exit the diet smoothly, gradually increasing portion sizes and adding foods. To consolidate results, it's important to choose light foods throughout the week. Only in this case the lost kilograms will not come back.

After the diet, you need to eat at least 4-5 times a day for about a week

notes! A poor diet can lead to stomach pain and cramps, so it's important to eat in moderation and avoid foods that are bad for your body. Dried fruits are an acceptable snack in the Japanese diet.Menu (approximately):

• For breakfast, have a small portion of oatmeal and drink a cup of unsweetened tea;
• It is recommended to snack on dried fruits or 30 grams of nuts;
• For lunch, a small plate of buckwheat or rice + an appropriate amount of dietary meat or fish will suffice;
• Ryazhenka or kefir can be served as an afternoon snack;
• You can have oil-free boiled potatoes for dinner;
• Dinner - a glass of milk.

Can the Japanese diet be extended by one month?

There are many variations of the Japanese nutritional approach, but its maximum duration should not exceed two weeks. Experts recommend repeating such a menu 2 or at most 3 times in a year.

How to replace zucchini in Japanese diet?

The diet includes a low-calorie product - zucchini, but not every dieter likes this vegetable, or due to certain circumstances it is not possible to get it. The zucchini or summer squash can be replaced with: beets, cucumbers, squash, eggplant, cabbage or celery.Some sources allow pumpkin caviar. Since store-bought caviar contains products that are unacceptable to the Japanese food system (preservatives, salt, sugar), it is best not to use this product.

Japanese rice diet method for 13 days (original)

The original Japanese rice diet consisted of eating uncooked rice in the morning. Raw rice removes accumulated and rotten food residue from the intestines. Unfermented rice normalizes intestinal function and helps eliminate excess subcutaneous fat. Rice is a healthy grainBefore starting the diet, you will need to prepare 4 identical containers, pre-numbered. If you are not too heavy, 2 tablespoons of rice is enough; if you have a high body mass index, the recommended serving size is 3 tablespoons.Preparation Phase:

• Pour the rice into the first container and add 100 grams of water;
• Every other day, pour out 1 cup of the contents and add fresh water. Pour the rice into container No. 2 and pour in water;
• On the third day, filter the first and second cups of rice, rinse and add water;
• The next day, pour another portion of rice into glass No. 3 and fill it with water;
• After a day, strain the rice from 3 cups and add the liquid, add the rice to the 4th cup and pour again;
• After the preparation procedure is completed, you need to eat the rice in cup No. 1 (without adding water) on an empty stomach.
• No further food is allowed until 2 hours after eating rice.

notes! Prepare a light dinner to supplement your rice diet, and don't wash the rice down with anything.Dinner and lunch should be mainly light food, and smoked, sweet, spicy, greasy, and pickled foods are prohibited.

Alcohol is strictly prohibited during this technique!

Once the container with rice No. 1 is empty, you need to add another portion of rice to it. After that, the rice must be put last, so this glass becomes the fourth one. For the next 12 days, you need to eat the soaked rice and soak the rest for 9 days.With the help of water-soaked rice, you can lose 2 kilograms in a week, but do not abuse the raw product; it is recommended to use this method no more than 3 times a year.

Japanese 7-day diet (original), sample menu

To achieve maximum results, it is important not to break the diet, change foods, or change the order of meals. In order not to collapse, it's best to find something exciting to do: watch an interesting show, read a book, go for a walk - these actions will help you distract from food-related thoughts. It is entirely possible to read an interesting book in the fresh air.Before going on the Japanese diet, it is recommended to reduce salt intake and eat more grains, lean meats, and vegetables to prepare the body for the upcoming dietary restrictions.The daily diet is as shown in the table:

number 1	coffee
	Boiled eggs, tomato sauce, coleslaw
	Grilled or boiled lean fish
number 2	coffee, dry bread
	Boiled fish, cabbage and plants. Oil
	Beef (150g), kefir
number 3	coffee+bread
	zucchini
	Beef and Coleslaw
No 4	coffee
	Carrots, raw eggs, cheese (up to 20 g)
	unsweetened fruit
Number 5	carrot and lemon juice
	Fish+tomato juice
	fruit
number 6	coffee
	Chicken (max. 500g) + carrot and cabbage salad
	Egg + tomato juice or carrot juice
Number 7	Tea
	beef, fruit
	Any changes to dinner, except on the third day.

Japanese Banana Diet

According to a medical representative from Japan, eating bananas for breakfast can help you lose weight. The doctor, who himself has lost weight through his own techniques, considers bananas an ideal product to help satisfy hunger in the long term. Water and bananas are the basis of the Japanese banana diet.Bananas contain starch, which keeps you full; thanks to this product and drinking it in large quantities, metabolism speeds up and you can get rid of fat at lunch and dinner without changing foods.The banana diet method invented by Japanese doctors recommends that breakfast for people who decide to lose weight should include 2 unripe bananas and 200 grams of purified water.Options for subsequent meals are selected independently. Of course, it's best to avoid desserts and greasy foods. The mandatory condition is that you cannot eat after 20: 00. When using this technique, snacks in the form of unsweetened fruit are allowed.notes! To achieve maximum results during the diet, you should not shift. It is recommended to go to bed 23-24 hours before. Dairy products and alcohol should not be consumed. Carbonated sweetened water is prohibited, only clean fresh water is allowed.

Japanese water diet

The Japanese turn to water to treat various ailments (diabetes, migraines, asthma, epilepsy) and to lose weight effectively with the help of this affordable product. In order to lose weight, you need to drink 600-620 ml of water on an empty stomach and eat after 40-45 minutes. The water should be at room temperature. The Japanese water diet must start with drinking 200 ml of water on an empty stomach.If it is difficult to drink enough water at one time at first, you can start with 200 grams and gradually increase the amount. It is recommended to practice this drinking technique regularly. An interesting fact is that it is recommended to drink water immediately after waking up in the morning and not to brush your teeth.

Advantages and Disadvantages of Japanese Diet

The undoubted advantages of the Japanese approach to nutrition are product availability and lower financial costs. The disadvantage of this diet is that it has many contraindications and is recommended only for healthy people and young people.In the Japanese diet, the caloric content of food drops dramatically; first, water is lost; some of it is inevitably restored when switching to a normal diet.The diet is quite strict and you may crash after it ends, so it is important to exit correctly and control nutrition for 1 week so that the diet does not last for the prescribed 2 weeks, but for up to 3 weeks. This system is not suitable for people who are used to eating smaller meals more frequently, as it would imply nutrition from three meals a day.

Is there a lot of Japanese in the Japanese diet?

Unlike Americans, Japanese residents are not overweight because they do not overeat a variety of burgers, pizza, hot dogs, and fries. Although Asians prefer light, low-calorie food, they do not eat the food prescribed by the so-called Japanese system.This diet is called "Japanese" simply because it was invented by Japanese nutritionists. Few people in Japan know about the banana diet, but in the United States it has been very popular for several years.The Japanese are a rather slim people. In order for the Japanese diet to be successful, it is recommended to prepare by reducing the total calories of food for a week or so. But don't limit yourself too much; creating a deficit of 10% of your total calorie intake is enough.To distract yourself while dieting, it is recommended to completely immerse yourself in an oriental atmosphere; for example, you can listen to Japanese music while eating with special chopsticks. These psychological tips will help you stay on track and achieve your desired results.The Japanese diet is an excellent way to tighten your figure and improve your health, but do not forget that it is recommended for people with no health problems and should not be used more than 3 times a year.