Japanese diet, about the dangers and benefits, contraindications. Japanese diet. Benefit or harm

The main conditions are the refusal to consume sugar and salt, alcohol, flour and confectionery products during its use. The drinking regime remains without restrictions. You can use mineral or boiled water. However, it is not prohibited to consume other natural drinks.

It is required to strictly adhere to the proposed scheme, otherwise unwanted and irreversible changes in metabolism may occur.

Some sources write that it is designed for 13 days, others for 10 days. But it remains unchanged in one and the other case scheme for its reception.

Early in the morning, after sleep, drink a glass of water, preferably still.

For breakfast: Two soft-boiled eggs, two cups of green tea, 200-300 ml of yogurt or 200 g. low-fat cottage cheese, 1 tablet of ascorbic acid (vitamin C), can be replaced with natural fruit after 10 days.

2 hours before lunch: drink a glass of water. 200 gr. fish in order to quell the appetite and start digestion. Another 200 gr. Eat fish, alternating it with boiled vegetables. When finished, consume raw vegetables. Good for dessert with fruit. Add salt to a minimum, be sure to pepper, garlic, onion, coriander, basil, spices and seasonings.

Dinner: One or two glasses of water, drink before meals. Do not drink within 2 hours after lunch. Low-fat fish, boiled or baked in foil – 250 g, can be replaced with seafood. Garnish: green salad leaves, raw or cooked bell peppers, cucumbers, zucchini, Brussels sprouts, broccoli, green beans, without oil or seasoned to taste with low-fat yogurt with herbs or sprinkled with lemon juice. 100 ml of yogurt or low-fat cottage cheese.

Dinner: glass of water. On average, at least 1.5 liters of still water should be drunk per day. The composition of the dinner is the same. like lunch, but more varied.

Before bedtime drink a cup of tea for weight loss. This tea is easy to prepare in the following conditions: mix 20 g. elderberry (root), 10 g cornflower flowers, 20 g horsetail, 10 g strawberry leaf, 10 g mantle and 100 g birch leaf. Brew 1 tbsp. mixture per glass of water. Boil for 2 minutes and leave for 15 minutes.

Like any other, it has a number of disadvantages and can cause harm to the body, namely:
The disadvantages of this fashion are:

Disproportional fat content, which accounts for up to 60% of the total calorie content of the daily diet;
- excessive protein content in the daily diet;
- low carbohydrate content;
- insufficient amounts of all essential microelements (potassium, magnesium, calcium, iron), as well as some vitamins (C, E, folic acid, etc.);
- very low calorie content, which practically does not cover the physiological needs of the body, which can affect metabolism, causing negative changes in the body.

When a person hears “Japanese diet,” his first associations are with sushi, rolls, rice noodles and other national dishes of Japan. However, there is nothing similar for Europeans in the menu of the proposed weight loss method. The diet was called Japanese because of its moderation and strictness, which are characteristic of Eastern people.

The essence of the weight loss technique

The Japanese diet is one of the strictest. It really takes a lot of willpower to withstand significant restrictions for 14 days. However, the end result will be impressive. In 2 weeks of a diet marathon you can lose 7–8 kg, and sometimes more.

The essence of the Japanese diet is that during the entire period of losing weight, absolutely bland foods are consumed, that is, without salt and spices. At the same time, meals are allowed only twice a day: during the day and in the evening. In the morning, mostly coffee or cabbage salad is consumed. In addition, the list of permitted products is quite modest.

What causes weight loss on the Japanese diet? The samurai attack on excess weight is carried out in several directions:

• small portions and two meals a day will lead to a decrease in stomach volume. Saturation will occur much faster. With a small amount of food, fewer calories enter the body. And if more calories are expended than they are taken in, the weight begins to fall off;
• refers to low-carbohydrate, i.e. during the period of weight loss, the consumption of fast carbohydrates, which are the main source of energy, is not allowed. If there is a shortage of them, the body begins to break down accumulated fats and, as a result of such biochemical processes, receive the necessary vital energy;
• salt, as you know, retains water in the body (and this also overweight). Eating without salt for 14 days helps the body get rid of excess fluid.

Experts' opinion

Any strict dietary restrictions cause a negative attitude among nutritionists. Experts immediately classify diets in which the balanced ratio of proteins-fat-carbohydrates is disturbed as potentially dangerous. The Japanese diet provides for a minimum consumption of carbohydrates and fats, which is fraught with the development of various diseases and complications.

Lack of a full breakfast and long breaks between meals can cause significant harm to the gastrointestinal tract.

According to nutritionists, the Japanese diet is unhealthy, and whatever the end result, it's not worth the risk to lose a few pounds.

Who should not use the technique?

Considering that the Japanese diet can be harmful, it can only be used at a young age, and health must be good. In other cases, it is better to find another, more gentle way to lose weight. The main contraindications include:

• pregnancy and breastfeeding;
• diseases associated with metabolic processes (diabetes mellitus, obesity, etc.);
• perestroika hormonal levels(puberty, menopause);
• kidney diseases (pyelonephritis, glomerulonephritis, etc.);
• liver dysfunction (cholecystitis, hepatitis, cholelithiasis);
• diseases of the cardiovascular system (ischemia, high or low blood pressure, vegetative-vascular dystonia);
• diseases of the gastrointestinal tract (ulcers, colitis, gastritis, etc.).

Basic Rules

The Japanese diet will work effectively if you adhere to the following rules:

• you must strictly follow the menu;
• It is not allowed to rearrange the days;
• you need to drink 1.5–2 liters of clean water during the day;
• During the diet it is forbidden to consume:
  • salt and other seasonings and spices;
  • sugar;
  • confectionery and flour products;
  • fruits with high sugar content (bananas, grapes, etc.)
  • vegetables, except those indicated in the diet;
  • fatty meat and fish;
  • milk, cottage cheese, cream, fruit yogurt;
  • fast food;
  • smoked meats;
  • carbonated drinks;
  • alcohol;
• The last meal should be 3 hours before bedtime.

The Japanese diet can be repeated no more than once every 2 years.

What foods are allowed to be consumed while losing weight?

Features of a three-day buckwheat diet for weight loss:

The following foods are allowed in the Japanese diet:

• lean meat;
• low-fat fish;
• chicken or quail eggs;
• kefir, yogurt;
• low-fat cheese (brynza);
• fruits (apples, pears, kiwis, cherries, oranges, grapefruit);
• vegetables: carrots, tomatoes, eggplants, and all green vegetables;
• unrefined vegetable oil;
• tomato juice;
• black coffee;
• leaf tea.

Photo gallery: foods allowed on the Japanese diet

The #1 food for weight loss is chicken breasts.
Boiled beef has a high content of protein, iron and vitamins, and at the same time it contains a low amount of fat and carbohydrates. Any fish is a source of high-quality protein, which is the most short time is absorbed by the body Fruits are a storehouse of vitamins, and they do not contain fat at all. Those who are concerned about the problem of excess weight and are struggling to stay slim know very well that there is nothing better, healthier and more effective for losing weight than vegetables. Kefir for weight loss is recommended by many nutritionists and diets. Show business stars and fans like this product healthy eating Brynza can be eaten by those who want to get rid of extra pounds, because the calorie content of feta cheese is only 250 kcal. Tomato juice promotes the breakdown subcutaneous fat In the Japanese diet, vegetable oil is used in minimal quantities. Dried tea leaves, like coffee, contain caffeine, but in smaller quantities. Black coffee can increase the number of calories consumed when losing weight. Caffeine stimulates the central nervous system, which significantly speeds up the metabolic rate

Japanese diet menu for 2 weeks

Below is the diet for 14 days. There are some recommendations for it:

• Black coffee has a stimulating effect on the body. In a strict diet, this can be detrimental to your health. Therefore, morning coffee can be replaced with green tea;
• It is better to boil or steam meat, fish, chicken under salt-free conditions;
• It is recommended to boil hard-boiled eggs;
• Tomato juice must be made independently, since the manufacturer, as a rule, adds salt to ready-made juices.

Table: menu for 14 days

Dish recipes

Detailed recipes will help diversify your diet.

Baked beef

Ingredients:

• beef pulp - 800 g;
• olive oil - 1 tbsp. l.;
• juice of one lemon.

Mix lemon juice and olive oil. Rub the resulting mixture onto the meat and leave in the refrigerator for 1 hour.

Place the beef in a baking sleeve and place in the oven preheated to 200°C. Bake the meat for 2 hours.

Chicken fillet in orange sauce

Ingredients:

• chicken fillet - 500 g;
• olive oil - 1 tbsp. l.;
• juice of ½ orange;
• juice of ½ lemon;
• zest of one orange;
• natural yogurt - 150 ml.

Mix lemon and orange juice. Cut the chicken fillet into pieces and fry for 5 minutes. on olive oil. Then add zest and citrus juice to the chicken. Mix everything well, cover and simmer for 15–20 minutes. over low heat. After this, add natural low-fat yogurt to the dish and cook for another 2-3 minutes.

The difference between the modern and original Japanese diet

In the original, the daily diet of the salt-free weight loss method in Japanese is as follows:

• boiled rice - 400 g;
• fruits - 150–240 g;
• vegetables - 250 g;
• legumes - 60 g;
• fish - 120 g;
• egg - 1 pc.;
• milk - 100 ml;
• sugar - 1 tsp;
• black coffee - a lot.

Later original version"Japanese" was adapted for Europeans, and now it looks like the one shown above.

What side effects may occur?

Since the Japanese diet places more emphasis on protein products, then there is a possibility of developing complications in the liver and kidneys. This is due to the fact that when proteins are broken down, toxins are synthesized, which are eliminated from the body through the liver and kidneys. With increased consumption of protein products, the load on these organs increases several times, which can lead to the development of pathologies.

Protein compounds provoke an increase in the amount of cholesterol, which can cause atherosclerosis and other diseases of the cardiovascular system.

With a lack of carbohydrates, headaches, dizziness, irritability, depression, and increased fatigue are often observed.

Since the amount of fat is limited during the period of weight loss, the skin becomes dry.

When salt is no longer supplied with food, cramps may appear at first, as sodium chloride begins to be washed out of the muscles and bones.

In addition, the Japanese diet is fraught with an insidious pitfall that many are not aware of. The human body is designed in such a way that when there is a lack of carbohydrates, and therefore energy, the metabolism slows down significantly in order to save that same energy. As a result, the fat burning process may stop altogether. It is quite difficult to restore the speed of metabolic processes after finishing a diet. Accordingly, there is a risk that the weight will “fix” for a long time and may increase even more.

Quitting the diet

If, after finishing the diet, you immediately return to your usual diet, the achieved effect may quickly go away, and then your two-week efforts will go down the drain. Therefore the exit should be smooth. As a rule, it lasts at least 2 weeks. This will not only stabilize your weight, but will also allow you to additionally lose a few more kilograms. During this period, you should adhere to the following recommendations:

• the carbohydrates introduced must be complex (buckwheat, rice, millet, lentils);
• the amount of food should be distributed into 5-6 meals, with the last meal being 2-3 hours before bedtime;
• You need to drink at least 1.5–2 liters of water per day;
• The serving size should not be increased: after 14 days the stomach has already become accustomed to small volumes, there is no need to stretch it;
• in the first 2–3 weeks it is better to completely avoid fatty, salty, smoked foods;
• new products should be introduced gradually.

Anatoly Pashustin

This diet was developed at the Japanese Yaeks clinic. After using this diet, its creators say, the body’s metabolism becomes different, and the achieved result is persistently maintained for 2 years and pain without following other diets.

When following the Japanese diet, the main conditions are the refusal to consume sugar and salt, alcohol, flour and confectionery products during its use. The drinking regime remains without restrictions. You can use mineral or boiled water. However, it is not prohibited to consume other natural drinks.

It is required to strictly adhere to the proposed scheme, otherwise unwanted and irreversible changes in metabolism may occur.

Some sources write that it is designed for 13 days, others for 10 days. But the scheme of its reception remains unchanged in one and the other case.

Early in the morning, after sleep, drink a glass of water, preferably still.

For breakfast: Two soft-boiled eggs, two cups of green tea, 200-300 ml of yogurt or 200 gr. low-fat cottage cheese, 1 tablet of ascorbic acid (vitamin C), can be replaced with natural fruit after 10 days.

2 hours before lunch: drink a glass of water. 200 gr. fish in order to quell the appetite and start digestion. Another 200 gr. Eat fish, alternating it with boiled vegetables. Consume upon completion raw vegetables. Good for dessert with fruit. Add salt to a minimum, be sure to pepper, garlic, onion, coriander, basil, spices and seasonings.

Lunch: One or two glasses of water, drink before meals. Do not drink within 2 hours after lunch. Low-fat fish, boiled or baked in foil – 250 g, can be replaced with seafood. Garnish: green salad leaves, raw or cooked bell peppers, cucumbers, zucchini, Brussels sprouts, broccoli, green beans, without oil or seasoned to taste with low-fat yogurt with herbs or sprinkled with lemon juice. 100 ml of yogurt or low-fat cottage cheese.

Dinner: a glass of water. On average, at least 1.5 liters of still water should be drunk per day. The composition of the dinner is the same. like lunch, but more varied.

Before sleep drink a cup of tea for weight loss. This tea is easy to prepare at home: mix 20 g. elderberry (root), 10 g cornflower flowers, 20 g horsetail, 10 g strawberry leaf, 10 g mantle and 100 g birch leaf. Brew 1 tbsp. mixture per glass of water. Boil for 2 minutes and leave for 15 minutes.

Like any other diet, the Japanese diet has a number of disadvantages and can cause harm to the body, namely:

The disadvantages of this fad diet are:

Disproportional fat content, which accounts for up to 60% of the total calorie content of the daily diet;

High protein content in the daily diet;

Low carbohydrate content;

Insufficient amounts of all essential microelements (potassium, magnesium, calcium, iron), as well as some vitamins (C, E, folic acid, etc.);

A very low calorie diet that practically does not cover the physiological needs of the body, which can affect metabolism, causing negative changes in the body.

Among the many existing diets for weight loss, the Japanese one occupies a special place. It gave rise to many myths, disputes and rumors. Why the diet was called Japanese remains a mystery. The products that form its basis have little in common with the traditional Japanese diet, which is based on seafood, rice, fish and soy. Moreover, the Japanese prefer to eat most of their food without heat treatment, which is not always suitable for Russians. But let’s leave aside the history of the name of the diet and talk about its effectiveness.

The essence of the Japanese diet

It is one of the low-calorie unbalanced diets. It is also called salt-free. It is this circumstance (the absence of salt) that makes it very effective. Is it possible to rebuild the body in just 13 days? Experiences of people losing weight and reviews from nutritionists say that this is quite possible.

The balance in the diet shifts towards fats, reducing to a minimum the amount complex carbohydrates and calories. Fats can effectively cleanse the body, relieving constipation. There is nothing unusual in the set of products - these are vegetables, fruits, fish and meat. A special feature is the inclusion of black coffee in the diet, which, as a rule, belongs to prohibited products.

The Japanese diet is effective in cases where excess weight gain is associated with metabolic disorders. By normalizing metabolic processes and cleansing the body, it gives long-lasting results.

Those who endured two weeks of a strict regime and correctly exited the diet lose an average of 7 to 10 kg.

Doctors' opinion

Nutritionists say that proper weight loss- This is careful weight loss. During the Japanese diet, doctors urge you to listen carefully to your feelings and not to force the body if it begins to protest against this diet. An unbalanced diet requires taking a complex of vitamins, which is best discussed with your doctor. Doctors warn that weakness and fatigue that persist 3–4 days after starting the diet are a signal to quit it.

In general, nutritionists do not see any threats to healthy people. On the contrary, they consider such a diet useful precisely from the point of view of avoiding harmful foods and intensive restructuring of metabolic processes. They noted the importance the right way out from the diet, as a guarantee of maintaining the results obtained.

Doctors warn that you can return to the Japanese diet for 13 days no earlier than six months later.

Pitfalls of the Japanese diet

Before entering the Japanese diet, you should study all its nuances. And they are as follows:

1. The absence of breakfast will be hard to bear for those who are accustomed to a hearty morning meal. There is no possibility of life-saving snacks.
2. The diet is completely unsuitable for those who play sports, especially by force. This is due to the low energy value of the diet. Japanese is more suitable for people with a sedentary lifestyle.
3. Very strict diet. You will have to gather your willpower to reach your goal.
4. The diet is not suitable for those who do not like or cannot drink black coffee, for example, those with hypertension.
5. You need to be prepared for the fact that as a result fast weight loss may sag and become loose skin. An evening contrast shower and massage will help maintain its elasticity. problem areas and the use of special care products.

In addition to pitfalls, the Japanese woman also has a number of contraindications.

Contraindications

Considering that most vegetables should not be subjected to heat treatment, the Japanese diet is contraindicated for those who have diseases of the gastrointestinal tract:

• gastritis and ulcers;
• liver diseases;
• colitis;
• pancreatitis.

The Japanese diet should not be used by pregnant or breastfeeding mothers. It is also not suitable for those who have individual intolerance to foods included in the diet. For people suffering from diabetes, especially type 1, this diet is also contraindicated due to the lack of complex carbohydrates.

Diet features

The principle of the Japanese woman is strict adherence to the regime. You cannot swap days, you cannot increase or decrease portions, or replace foods.

You need to eat them only in the form and in the order prescribed by the diet. This is important for restoring normal metabolism.

Drinking regimen - at least 1.5 - 2 liters of clean water or green tea per day. Drinking herbal teas is allowed. Only those products that cannot be eaten in any other form are subjected to heat treatment - fish, meat, eggs. The diet requires a complete abstinence from salt.

Among the prohibited foods are those that have a high glycemic index:

• sweets;
• flour products;
• vegetables with a high starch content;
• alcohol.

Table: salt-free Japanese diet menu for 13 days

This type of Japanese is not the only one. There are several options.

Varieties of the Japanese diet

Despite the difference in the menu and in the approach to organizing the diet, the basis for all types of the Japanese diet is the same. The same products are prohibited.

Diet for 7 days

One of the diet options involves the use of traditional Japanese products. Its peculiarity is the application of the principle of separate power supply. Contains rice, legumes, seafood, vegetables and fruits. The menu looks like this:

• first day - steamed seafood;
• second day - fresh vegetables, can be in the form of salads, lightly seasoned with soy sauce and vegetable oil;
• third day - boiled brown rice;
• fourth day - fruits, best apples and citrus fruits;
• fifth day - any legumes and soy products without GMOs;
• sixth day - any low-fat soups, it is better to take recipes from Japanese cuisine;
• seventh day - you can eat any dishes from the products listed above in small portions after 3-4 hours.

The diet can be extended up to 13 days. To do this, you need to repeat the six-day cycle. The fourteenth day is similar to the seventh day - this is the beginning of leaving the diet. Portion sizes are not limited throughout the diet. Calories and carbohydrates are not counted. It is necessary to strictly follow the sequence of days and drink plenty of liquid, preferably green tea.

You can practice the diet only once a year.

Japanese rice diet

This variety is less strict than the previous two. It is based on radical cleansing with rice. Nutritionists call it a “brush” for the body. Preparation for the diet should begin 5 days before it starts. This is exactly how long it will take to soak the first portion of rice. If you weigh more than 65 kg, you will need 3 tablespoons of regular (not parboiled) rice. They need to be filled with 100 ml of clean water and left in the refrigerator for 5 days. So every day you need to soak another portion of cereal (four in total). It is better to number the containers so as not to confuse them later. Rice needs to be washed and the water in it changed every day.

On the first day of the diet, washed rice from glass No. 1 is eaten on an empty stomach. The next meal should be no earlier than 2 to 3 hours later. You can't drink either. A new portion of rice is poured into the empty glass and left to infuse again for 5 days.

Meals for 13 days should not include fatty, fried, smoked, salty and sweet foods. Otherwise, there are no strict restrictions. Rice eaten on an empty stomach will cleanse the intestines of long-term deposits and fecal stones, remove pathogenic microflora and provide a favorable environment for the development of beneficial bacteria. It is most convenient to carry out rice diet during fasting. You can practice it 3 – 4 times a year.

The diet is contraindicated for those who do not have enough calcium in their bodies, during pregnancy and lactation, and for erectile dysfunction.

Quitting the diet

A smooth exit from the diet should take at least two weeks. The advantage of the Japanese diet is that within 13 days the body gets used to healthy food, and there is almost no desire to return to former favorite but harmful foods. In addition, during this time the volume of the stomach decreases, and it is impossible to load it with large amounts of food at once. Carbohydrate foods should be introduced gradually and in small portions. Nutritionists warn that 1–2 kg may return in the first days. But this is a normal phenomenon and should not be considered a disaster.

Video: Nutritionist Andrei Nikiforov about the Japanese diet

The Japanese diet became widely known relatively recently, this was due to the appearance of a large number of positive feedback from people who, thanks to such a diet, were able to lose weight and the results obtained were long-term.

And as far as we know, in most cases it is quite easy to lose a few kilograms, but achieving long-term maintenance of the result is much more difficult.

Japanese diet - duration

Japanese diet 13 days, this duration of the diet helps you get rid of more excess weight than in 7 days. After all, this type of diet is considered a low-calorie protein low-carbohydrate diet and nutritionists do not recommend following it more than once every 2 years.

Otherwise, you can cause irreparable harm with your own hands, disrupting the metabolism in the body, which will lead to the development of various diseases prone to chronicity.

To lose weight comfortably, before starting a diet, it is recommended to prepare the body; how to do this correctly, you should consult with a nutritionist. This approach will not only help you get rid of a few kilograms, but also not cause harm to your health.

You should not start following a diet if most of the foods included in the diet are unpleasant for a person losing weight.

The Japanese diet menu does not include rice, various sweets, soy products and various shellfish. The products included in the diet are quite good, known to most of the world's population, which is considered a positive property, because the risk of developing allergies is reduced to zero. And there will be no difficulties in purchasing everything you need for food.

The main saturating substance in this type of diet is protein, which comes into the body from chicken meat and eggs, beef, fish and dairy products. Carbohydrates – crackers, permitted vegetables – enter the body in smaller quantities. Fats – from olive oil, meat, fish. Fiber comes into the body from vegetables and fruits, which is good for the digestive tract.

Drinking coffee and green tea helps the body invigorate and at the same time receive the necessary antioxidants, which makes it necessary to choose natural coffee and green tea of ​​the highest quality.

The diet includes:

• black coffee,
• fresh juices,
• low-fat kefir,
• fresh vegetables and fruits,
• lean meat: chicken and beef, fish, eggs, sunflower oil.

It is necessary to consume a sufficient amount of fluid - 1.5 liters per day.

The following are completely excluded from the diet: salt, sugar, alcoholic beverages, confectionery and flour.

The Japanese diet contains the basic nutrients the body needs, but, unfortunately, their quantity and composition are limited. This indicates an unbalanced diet and should not be followed for more than 14 days without harm to health.

On diet days, some may experience the following symptoms: weakness, aches throughout the body and headache. If they appear, this indicates the negative impact of this diet on the human body. This means you need to immediately stop following the diet and consult a specialist for help.

During the diet, it is recommended to drink a sufficient amount of clean, still water, which is at room temperature. This is necessary to create a feeling of fullness in the stomach and help the body eliminate waste products of animal proteins.

To achieve the desired effect from following a diet, it is extremely important to strictly follow the proposed nutrition plan and not change the days of the diet, much less produce food products that are similar, otherwise you will not be able to lose weight.

For some, it is difficult to immediately adjust to three meals a day instead of 5-6, which is more physiological, so it is recommended to adjust in advance to the adjustment of nutrition and not have snacks. This will also ruin all your efforts.

And it’s better to eat dinner a few hours before going to bed, and in the morning on an empty stomach you can drink a glass of water, this makes it easier to tolerate the absence of breakfast and will help metabolism in the body.

These include:

• if desired, you can lose several kilograms in a short or limited time;
• the diet is quite varied when compared with mono-diets, for example, oatmeal and buckwheat;
• with the right approach it can be normalized metabolic processes in the body, which will lead to irreversible loss of extra pounds, but the result will be preserved if all recommendations are strictly followed;
• the diet includes fresh vegetables and fruits, freshly squeezed juices, herbs and dairy products, which helps remove toxins from the body and normalize the gastrointestinal tract;
• and most importantly for many, this is the opportunity to use different types culinary processing when preparing food: boil, bake and fry.

Following the Japanese diet is contraindicated:

• pregnant and breastfeeding women,
• with gastrointestinal pathology: gastritis, peptic ulcer,
• liver pathology,
• kidney diseases,
• pathologies of the cardiovascular system: arterial hypertension,
• diabetes mellitus

That is why before starting a diet, everyone is recommended to consult a specialist.

Considering the fairly high effectiveness of the Japanese diet for getting rid of hated extra pounds, but if you make the wrong and hasty exit, the lost weight will immediately return.

And with the right approach, a healthy and balanced diet is the key to maintaining health for many years.

• try not to eat fatty and smoked foods, confectionery;
• introduce more familiar foods gradually and in small quantities;

The slower the output, the longer the resulting effect will last.