A complete guide to the Japanese diet: what it is eaten with and what are the disadvantages

The Japanese are famous for their slender physique and long lifespan, largely due to the diet they follow. The Japanese diet is one of the most famous methods of fast weight loss. But is there a lot of Japanese in it? How effective is it and at the same time safe? The editors of Woman's Day turned to Oleg Iryshkin, a candidate of medical sciences, a doctor of sports medicine and sports nutrition, an expert dietician at the federal network of fitness clubs X-Fit, to learn about all the features of the diet.

The essence of the Japanese diet is to start the metabolism. It is necessary to strictly adhere to the menu, without changing neither the sequence of days, nor the set of products, strictly observing the rules of cooking. This diet can be called salt-free precisely because you drink a lot and do not consume salty foods, the pounds are literally washed out.

The diet is based on an increase in the diet of proteins and the restriction of fats and carbohydrates.The basis of your menu should be fish, chicken, beef, eggs, cheese and kefir with a low percentage of fat. Vegetables and moderate fruit are not prohibited. The list of what should be discarded is much wider, as with any diet.

Forget about salt, sugar, seasonings (they make you eat more than you need to satisfy your hunger), leave meats, bread, bananas and grapes in the store.

“Japanese,” as the people affectionately called this diet, threatens to dehydrate, so it is especially important to drink at least 2 liters of water a day for these 14 days.

You should not remain hungry at the expense of protein - it nourishes well, the permitted cheese will give the body the necessary minimum of fat, and vegetables - fiber and carbohydrates.

The menu of the Japanese diet is designed for a week, after which it is planned to repeat the days already passed. Snacks and any deviations from the proposed menu are strictly prohibited during the diet, otherwise the result will be far from the promised.

Japanese diet: reviews
Photo: Getty Images

What promise

Duration of the Japanese diet:from 7 to 14 days. Not more!

How much can you throw:up to 8 kilograms.

Features:affordable.

Cons of the Japanese diet:very strict diet, it is difficult to withstand and not to break.

Some experts say that the Japanese diet improves metabolism for up to two years, that is, suffered two weeks, and the result will last for a long time.

Peculiarities of nutrition in Japan

Japan is a country of long-livers. The average life expectancy of women is 87 years, and this is more than in any other country in the world. What is the reason for such an incredible life expectancy? The researchers believe that the reason lies in the way of life in general and in food culture in particular.

First, food in Japan is boiled, stewed, and steamed, but not fried using a lot of oil. This radically distinguishes Japanese cuisine from Western and even Chinese, in which all dishes are very fatty.

Secondly, in the Japanese diet there is an abundance of fresh seasonal products in combination with products of various colors. The principle of diversity, therefore, forms the basis of a healthy Japanese diet.

Thirdly, the serving size of the Japanese is small, and in this they are radically different from the inhabitants of Western countries and Russia. Desserts in Japan are much smaller than traditional western dishes, and the huge portions that Russians used to use (for example, 400 grams of pork kebab) are completely unacceptable for Japanese.

Pitfalls of the Japanese diet

- The problem is that the Japanese diet has nothing to do with the Japanese type of food, - comments ourexpert nutritionist Oleg Iryshkin. - According to legend, the diet was developed in the Japanese clinic Yaeks. However, there is neither a description of this clinic nor its address on any English-language or Russian-language website. At the same time, by typing the phrase "clinic Yaeks" in any search engine, you can find more than a thousand uniform texts describing the Japanese diet. Nevertheless, relying on my medical experience, I can confidently say that there are no arguments “for” the Japanese diet. I will give the rationale for its position:

1. The Japanese diet is a low-calorie diet for 7–14 days. During this time, you can really lose a few pounds, because any strict restriction in food intake leads to weight loss. However, adipose tissue is not just an extra substance, but an essential endocrine organ. Sharp deliverance from several kilograms is fraught with imbalance in the hormonal regulation of metabolism.

2. This is a low carb diet. However, carbohydrates along with proteins and fats are an important component of nutrition.Moreover, carbohydrates are a source of energy that we use daily for both mental and physical work. An alternative source of energy in the form of fats in the Japanese diet is not contained.

Japanese diet: reviews
Photo: Getty Images

3. This is a diet that in fact does not provide for breakfast, because black coffee or vegetables is difficult to call breakfast. However, breakfast is the main food intake, thanks to which we get all the necessary nutritional components (proteins, fats and carbohydrates) for adequate functioning in the morning.

4. It is finally a diet. Any diet based on restrictions does not take into account the rules of eating behavior and healthy eating. Subsequently, this leads to the fact that the classic mechanism is launched “I lost weight on a diet - I recovered after a diet”.

Thus, it is no different from other diets that do not have a decent justification: they are united by slogans that guarantee a quick loss of 10 kg in a week and at the same time do not take into account the effects of sudden weight loss on human health.

In any case, the preparation for the diet should be thorough, it is better to consult with your doctor before switching to Japanese food.You can try this food if you have no contraindications: pregnant, lactating mothers, liver disease, kidney disease, gastritis and an ulcer should not go on such a hard diet.

Japanese diet menu by day

First day

  • Breakfast:black coffee (always only sugar and milk).

  • Dinner:2 boiled eggs, boiled cabbage salad (vegetable salads filled with vegetable oil) and a glass of tomato juice.

  • Dinner:250 g boiled or fried fish.

Second day

  • Breakfast:black coffee and a piece of rye bread.
  • Dinner:250 g boiled or fried fish, boiled cabbage salad.
  • Dinner:100 g of boiled beef and a glass of kefir.

The third day

  • Breakfast:black coffee and a piece of rye bread.
  • Dinner:large zucchini, roasted in vegetable oil.
  • Dinner:2 hard boiled eggs, 200 g unsalted boiled beef, salad from raw cabbage.

Fourth day

  • Breakfast:black coffee.
  • Dinner:Salad of 1 egg, 3 carrots and 15 g of cheese.
  • Dinner:200 g of fruit.

Fifth day

  • Breakfast:grated carrots with lemon juice.
  • Dinner:200 g boiled or fried fish and a glass of tomato juice.
  • Dinner:200 g of any fruit.

Sixth day

  • Breakfast:black coffee.
  • Dinner:400 g unsalted boiled chicken, salad from fresh cabbage and carrots.
  • Dinner:2 hard boiled eggs and fresh carrot.

Seventh day

  • Breakfast:tea.
  • Dinner:200 g unsalted boiled beef, 200 g of fruit.
  • Any previous dinners.
Contraindications for this diet is quite a lot, ranging from diseases of the stomach and ending with adolescence or pregnancy, so that the consultation of a doctor is obligatory before its use.

The eighth day

Breakfast:black coffee.

Dinner:500 g boiled unsalted chicken and carrot-cabbage salad.

Dinner:fresh carrot and 2 boiled eggs.

Ninth day

  • Breakfast:grated carrots with lemon juice.
  • Dinner:200 g boiled or fried fish and a glass of tomato juice.
  • Dinner:200 g of fruit (you can make a salad).

Tenth day

  • Breakfast:black coffee.
  • Dinner:3 boiled carrots, 1 boiled egg and 50 g of cheese.
  • Dinner:200 g of fruit.

Eleventh day

  • Breakfast:black coffee and a piece of rye bread.
  • Dinner:large zucchini, roasted in vegetable oil.
  • Dinner:200 g boiled unsalted beef, 2 hard boiled eggs and fresh cabbage salad.

Twelfth day

  • Breakfast:black coffee and a piece of rye bread.
  • Dinner:200 g boiled or fried fish with fresh cabbage salad.
  • Dinner:100 g of boiled unsalted beef and a glass of kefir.

Thirteenth day

  • Breakfast:black coffee.
  • Dinner:2 boiled eggs, boiled cabbage and a glass of tomato juice.
  • Dinner:200 g boiled or fried fish.

Fourteenth day

  • Breakfast:black coffee.
  • Dinner:200 g boiled or fried fish, fresh cabbage salad.
  • Dinner:200 g of boiled beef, a glass of kefir.


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