The Japanese diet is one of the most effective and cool types of diet plans nowadays. Keeping it for some 7, 13, or 14 days forming the three main types of it, you may lose up to 6-8 kg. The creators and the developers of this diet plan assure that the metabolism of the person keeping Japanese diet will be totally reconstructed due to which the effective results will be possible to be preserved for several years. In addition, during those years, those going for this diet will not even have to invest any extra efforts into the process. Today we are going to provide you with an in-depth review of the popular Japanese diet, revealing its benefits, pros and cons!
Hearing about the Japanese origin of this diet, many girls think that it’s supposed to include sushi and other types of seafood. Still, if you examine all of those options properly you’ll see that the daily diet of those regimens is not at all national and “all Japanese”. Just the contrary! There is, in fact, a minimum proportion of seafood there instead of which you can enjoy a cup of coffee. What’s prohibited in the process is salt, sugar, and other spices and sweetness, too. The products made of flour and any type of alcohol are also in the list of don’ts.
The Basic Principles and Types of the Japanese Diet
This diet can, in fact, be called a tough and strict one. It requires quite a strong power of will and not everyone can afford and stand it for the required period of time. The only compensation for the efforts is the short period of time it requires.
There are three main types of the Japanese diet:
• 7 days
• 13 days
• 14 days
The regimen of the day for each of these variants has been developed with great caution and care, that’s why when having taken it up once you shouldn’t quit it somewhere in the middle. If in case of many other diets you could have some deviations and exceptions from the basic principles, this cannot be practiced in case of the Japanese diet. The exchange of products with each other is not allowed here, either. Even if you don’t have a certain product at home, you shouldn’t use anything that you think is analogical to it. You’d better not risk and go shopping to buy exactly what you need.
During the whole period of keeping the diet, you need to exclude all the types of sweet and sugary food, as well as salt, the flour products, the alcoholic drinks, and any type of roasted, smoked and oily foods. You can slightly divert from your diet routine only in terms of drinks. Hence, the fans of tea and coffee can enjoy a cup of black, red, white, or green tea during the snacks between the meals. The most important thing is not to add any sugar, honey, or other sweet ingredients into it. It’s also recommended that you make not too strong tea or coffee.
Picking the Japanese diet you will need to have meals three times a day. In addition, the dinner should not be later than 7 o’clock in the evening. The nutritionists recommend drinking some clear non-carbonated water with big proportions an hour before the dinner equaling to two liters for a day. This will also contribute to losing weight. And, of course, you shouldn’t forget about exercises, either.
If you don’t have energy and intention to go to the gym or go running in the evening, you can at least include some light morning exercises in your daily routine and start walking more. It’s enough just to forget about the existence of the elevator and get off the transport earlier than you should to be able to walk the rest of the way home. Still, we should warn you about overdosing with the exercises, which is not recommended at all. The longer and more tiring procedures and exercises should pass under the supervision of a specialist and before going for them you need to pass a complex examination of your body.
If you do everything correctly and follow the necessary rules of this diet, the primary results will be noticeable from the very second day. During this process the metabolism is regulated and a shift to a new rhythm of work happens, which brings its positive results. The essence of this diet is that the products included in the menu will give you a chance to speed up the metabolism at the same time not being harmful for the body at all.
The results will depend on the extent to which a person is ready to adhere to a certain type of food regimen and not to give in to various temptations. The better a person manages to heel those temptations, the more effective and quick results she will have.
The most important thing is not to start following this diet all of a sudden, without any special preparations. You need to think over everything beforehand, considering the days of the diet and the load of regimen and exercises. For instance, you may start excluding the products prohibited in this diet before actually taking it up, thus starting to eat more fruits and vegetables instead of the not allowed products in advance. The same should be the principle of finishing the diet. You shouldn’t quit eating whatever you have started at once and immediately pass back to your fave foods. At first you may combine the latter with the healthy products of your diet to counterbalance their effect.
The Basic Types of Japanese Diet
Speaking about the basic types of the Japanese diet that you may go for, we can discuss the following options:
Japanese Diet for 7 Days
If we were to divide this diet up into days, we could speak about the following types of menus that should be included in your daily regimen for each day:
Right after waking up you need to drink a cup of warm water, which will help you regulate the digestion and speed up the process of getting rid of toxins and chemical waste. As for the breakfast, it should consist of a cup of coffee without milk or sugar.
For lunch you can have two boiled eggs, a salad with Beijing cabbage, spiced up with olive oil and 1 rye bread. You can finish up the meal with a cup of tomato juice without salt. It would be maximum effective if you prepared it at home using fresh tomatoes.
For the dinner you can have only 220 g of fileted fish prepared in a steam cooker. Red fish is too oily for this diet.
This time besides the glass of water and the cup of coffee without sugar you also need to have breakfast with rye bread toast. It can be special readymade bread or a toast that you can prepare.
For the lunch you may have a salad of cabbage and 220 g of boiled white fish. Apart from the cabbage salad, you can also make it with cucumber. Thus, your lunch is again very modest and it’s really hard to get enough of food not to feel hungry any more, you need to chew all of the food very thoroughly.
As for dinner it should consist of 150 g of boiled beef and a cup of kefir with minimal proportions of fats. Because of the fact that fats are also important for the human body, you shouldn’t absolutely cut down on dairy products containing fats.
The breakfast should repeat the pattern of the previous day completely.
As for the lunch, you need to add a baked vegetable marrow prepared in the oven, taking the quantity of the product with any proportions you like. You may also add some olive oil to it.
In the evening you may have some 150 g of boiled beef, some salad with Beijing cabbage and two hard-boiled eggs.
The breakfast should only consist of a cup of coffee without cream or sugar.
Your lunch needs to contain 20 g of any type of cheese, 1 boiled carrot, and 1 boiled egg.
The dinner should only be 2 green apples.
The breakfast for this day needs to be special. It’s supposed to include a salad of boiled carrot with some drops of lemon juice.
The lunch should be made of a piece of boiled fish and a glass of homemade tomato juice.
As for dinner, again two green apples are enough.
For breakfast you may have a cup of coffee without sugar and some milk.
As for lunch, it should be made of 300 g of boiled chicken, and a salad of cabbage and carrots, spiced up with olive oil.
The dinner should be salad again made with cabbage and two hard-boiled eggs.
The breakfast of the last day of this diet should be just a cup of green tea.
The lunch may include 250 g of boiled beef and a fruit salad made of oranges, apples, and pears, completed with low-fatty kefir.
The dinner may include anything from the previous days excluding the third.
Japanese Diet for 13 Days
Passing to the menu of the Japanese diet for 13 days, we should note that the previous diet is the basis for this one. This implies that the first 7 days of this diet should be the same as in case of the 7-day diet itself. After those 7 days, the pattern should go as follows:
For breakfast you can have a cup of black coffee without sugar or cream.
For lunch you are allowed to have 250 g of filleted chicken and complement it with the salad of fresh cabbage and carrots, adding some kefir or olive oil to it.
The dinner should include a cup of raw grated carrots and two hard-boiled eggs.
You may prepare a salad of raw carrots with several drops of lemon juice.
The lunch should be quite comprehensive. You can have a piece of boiled fish with any type of fresh vegetables and drink a glass of natural tomato juice, preferably homemade.
The dinner should include any type of fruits besides grapes and banana.
You can again drink a cup of coffee in the morning.
A salad made of boiled carrots mixed with any type vegetable oil, as well as 1 raw egg with 20 g of hard cheese will make up your lunch.
The dinner again goes around fruits, with the same exclusions.
The breakfast should consist of a cup of coffee without milk with one rye white toast.
For lunch you may fry a small marrow with any vegetable oil and eat it with some raw carrots.
The dinner should be quite comprehensive again, made of 2 hard-boiled eggs, 250 g of boiled beef, and a salad of Beijing cabbage with any vegetable oil.
The breakfast should include a cup of black coffee again without sugar that’s possible to be made with cream and milk as well as some rye or white toast.
Your lunch can be made of a piece of boiled or roasted fish, as well as a salad with any type of vegetables of green color, spiced up with kefir.
For the dinner you may have some 150 g of boiled beef and a cup of kefir containing 1% fats.
The morning should again start with a cup of coffee without sugar and milk.
The lunch should contain a cabbage salad spiced up with olive oil, 2 hardboiled eggs and a cup of homemade tomato juice.
As for dinner, you may have a piece of boiled or roasted fish.
Japanese Diet for 14 Days
The last variant of the diet is the longest, again characterized by being based on the previous diet regimens only adding an extra day to them.
The last day of this longest diet should be made of the following components.
The morning should start with a cup of black coffee without sugar, milk, or cream.
The lunch should be made of a salad with fresh cabbage and carrots, primed with olive oil, as well as boiled or roasted white fish.
As for dinner, it should include 250 g of boiled beef and a glass of low-fat kefir.
Contraindications of the Japanese Diet
Despite the fact that this diet is very realistic and effective, and gives you a chance to get rid of the extra and excess kilograms very quickly, it still has certain contraindications, which you should definitely consider before going for it. Thus, first of all it’s important to consult a doctor before opting for this diet. The primary concern about this diet is the frequent use of black coffee. This might be a contraindication for patients having cardiac or vessel diseases, as well as hypertension and hypotension. But they may not worry about that, since it’s possible to change coffee with green tea.
Secondly, there is a big proportion of proteins in this diet, as a result of which, a great load goes to the kidneys. This may end up with weakness, headaches, and other problems of this type.
Even in case of the healthiest people, this diet is not recommended practicing more frequently than once in half a year.
In addition, it’s absolutely not allowed for future moms, and for those below 18, as well as for those, who are overloaded with work.
On the last day before the diet it’s recommended drinking a cup of any cultured milk foods for breakfast, taking a yogurt with rye bread and a light vegetable soup for lunch, and some boiled buckwheat with a salad of any fresh vegetables prepared with olive oil.
Useful Tips from Nutritionists for the Japanese Diet
1. It’s essential to follow the quality of the products used. For instance, the coffee that you will need to consume should be natural and of a high quality. You should immediately refuse all of the options like the quick-dissolving products, which do not contain anti-oxidants and other useful elements for your body.
2. Meat and fish for lunch and dinner should be prepared in the oven, the steam cooker, the microwave, or be just boiled. If the products are allowed to be roasted, you should do that in the pan with minimal quantities of olive oil.
3. For preparing the majority of the salads you need to use extra virgin olive oil. Still, you need to limit the use of sunflower oil at the same time.
4. Such a low-calorie diet will not be able to give the necessary amount of vitamins and other useful elements to the organism, that’s why it’s important to take care of that especially. It will be best if you consulted the doctor and developed a special complex for enriching the body with vitamins and minerals. This will let you lose weight and preserve the body strong, healthy, and firm.
5. Finally, it’s preferable to consult the doctor about your state in the beginning and after the diet and pass through all the examinations if you need it. This will secure you for any types of risks and illnesses.
So, here were the basic characteristics of the Japanese diet, and the main types of it you can go for. Once more you are to decide what’s best for you and if this option is in for your choices, we’re only glad about that!
Photos courtesy of Shutterstock
Don’t Miss: Vegetarian Diet Tips And Benefits