A Japanese-style diet for 14 days is a way to regain a slim weight and body without tired fasting. The approach to product selection is exceptional. The calorie count and the compatibility of the ingredients are taken into account. Fat cells are lost quickly. During the time to comply with the regulations, you can lose 5-10 kg.
The 14-day Japanese diet: principles that affect weight loss
The weight loss guidelines include 3 metrics:
- low calorie content;
- presence of protein components in the diet;
- lacks salt in the ready-made meals.
Weight loss is triggered by an accelerated metabolism. Protein helps increase heat production in the body. Cells and tissues are released from excess fluid. This is because there is limited or no salt in the food. In addition, it is possible to get rid of edema and normalize the pressure indices with regard to age. The body receives a minimal amount of calories. The amount is enough to maintain health. To replenish energy, existing reserves are used and activated.
Feature:
- The assimilation of protein foods requires energy. Fat cells are used to form it (the process of burning).
- Suitable for people of different weights.
- In 7 days, it lost up to 5 kg.
- Contains fats and carbohydrates.
If there are no health deviations and no contraindications, it is allowed to keep the diet for up to 30 days. The Japanese menu is made based on the fact that at least 100 different products will appear on the table during the week.
Strict diet. Psychological reservations help avoid unnecessary emotional stress. Experts recommend repeating weight loss methods no more than 2 times a year.
Additional effect, follow the rules: achieved results are maintained for a long time. For this it is necessary to correctly exit the diet (no sharp increases in the caloric content in the product are not allowed). You need to give up this way to lose weight and maintain it:
- pregnant women;
- lactating mothers;
- people with liver disease of varying severity;
- if you have kidney disease;
- is used for diseases of the digestive tract and stomach - inflammation and ulcers of the stomach.
Limits are also imposed by violations in the cardiovascular domain. It is advisable to consult your doctor before starting any diet.
Key Principles of Effective Nutrition Diet
The full 2-week Japanese diet has some rules, and adherence will increase efficiency. In its 15 years of existence, there was:
- Totally salt-free (even 2-3 g per day is not allowed).
- Reduce the amount of carbohydrates in the diet.
- The diet includes a wide variety of foods.
- Meals of the day - 3.
- Amount of liquid.
- Age criteria - 18-40 years old.
- Suitable for both men and women.
The rules of the diet are marked:
- 90% liquid is pure water;
- fish in dishes, boiled and stewed. Moderate frying is also allowed;
- has no restrictions on grains, but recommends that rice and legumes prevail; Vegetables
- , including cabbage, should be included in the menu;
- completely removes simple carbohydrates;
- is allowed to take sugar-free kefir in the morning (for breakfast).
You cannot manually change the menu by date. Priority for meat is beef. Chickens are allowed. When cooking, do not use skin. The basis of dietary nutrition is reducing daily calories. Snacks are not allowed. You will have to decline:
salt- (fresh foods get rid of excess mass faster);
- bacon;
- fatty foods;
- ready meals;
- fast food; juice
- ;
- alcoholic beverages;
- fast food and chips.
Adhere to the fundamentals that allow you to speed up your metabolism. The accumulated fats quickly disappear and are converted to energy. Nutrition program includes:
- eggs; coffee
- (freeze drying not suitable);
- green tea;
- chicory;
- dairy products;
- lean meat (rabbits, poultry).
Vegetables are consumed in small quantities. The amount of liquid should not be less than 2 liters per day.
The proper nutrition in the Japanese diet is built in two directions. The mass and excess fat are taken into account. If they are young, it is better than 7 days. Serious overkill will require an increase of 14 days. The main principles of nutrition at this stage include:
- Prohibit the use of substitute food products (cannot substitute beef for pork).
- Allowed to use tomato juice instead of fresh tomatoes.
- Eliminates sugar and flour of any kind.
Access to the diet should be smooth. Description: Weight loss results will be less noticeable if there is a different diet before the Japanese diet. Take the time to fast one day before starting your regular diet. Several options are allowed: for kefir or apples, use boiled meat with fresh or stewed vegetables. Exiting the diet should be smooth. New products should be introduced gradually. Should include 1-2 species per week in the diet. The absence of salt in dishes helps to remove excess fluid from tissues and cells. It takes up 30% of excess volume and weight. Selected strict time limits cannot be exceeded. Cannot reschedule dates and menus prepared for breakfast, lunch, dinner.
Pros and cons of the Japanese diet
The Japanese diet has a number of pros and cons. They must be taken into account before starting the diet. Among the advantages are:
- Reducing the amount of salt in the diet reduces the risk of developing heart and blood vessel disease;
- the ability to choose time of the diet - 7 or 14 days;
- kilos and lost weight will not return if you get it right and get out of the diet;
- food to be set in the diet is available to everyone (no strange or strange dishes);
- lack of edema or get rid of them;
- presence of protein components does not lead to sagging skin or the appearance of stretch marks in areas of fat loss;
- there are no strict restrictions on food processing (the product can be cooked, put in a water bath, stewed, fried in vegetable oil);
- vitamins and minerals enter the body with plant and vegetable ingredients.
14 days is the optimal time to lose weight. The body is not stressed. Mood and vitality are not diminished. Endurance and mental alertness are maintained at a high level. Performance metrics have not decreased.
Cons of the Japanese Diet:
- System is not to be used for gastrointestinal diseases.
- Number of meals is limited to 3 meals (healthy eating means 5-6 meals in small servings).
- There is an age restriction (the diet is not suitable for older people).
Contraindicated to comply with the restrictions in the Japanese system. You cannot start by yourself without consulting your doctor first.
Illegal Japanese diet food
The 7 or 14 day Japanese diet has a list of foods that should be excluded from the menu. Cannot be used even in small quantities:
Salt- (except in rare cases);
- homemade vegetable and fruit preparations (marinades, pickles, preservatives);
- alcoholic beverages; carbonated drinks
- ; juice
- ; mineral water
- (because it contains gas);
- wheat flour;
- pies and sandwiches;
- semi-finished products;
- canned foods (meat, fish and vegetables);
- confectionery (candy, lollipop, tablet, chocolate, cookie, cake, cake);
- fatty meat;
- fatty fish;
- milk;
- cereals; sour cream
- ;
- mayonnaise;
- banana (fresh, mashed, dried);
- persimmons;
- grapes (all types and raisins);
- sugar (white, cane);
- taste;
- gel-forming ingredients;
- whipped cream;
- potatoes (and other starchy vegetables); sauce
- ;
- spices;
- seasoning.
Honey is forbidden and the dishes it enters. Small sausages and sausages, boiled and smoked sausages, and bacon are not allowed during this time.
Product approved
The following products can be used for cooking:
- kefir;
- pure yogurt (biological);
- rye toast;
- tomato juice with unsalted residue (best made at home); cheese
- (hard, low-fat type);
- sea fish;
- natural coffee (without flavor, cream and sugar);
- beef (boiled, stewed, steamed);
- chicken (boiled, steamed);
- eggs (quail, chicken) - you can boil them, add cheese, how to cook - boil them;
- zucchini;
- eggplant (can be fried);
- native parser;
- apple (sugar free, green);
- pear (savory food is recommended - for example Chinese);
- citrus fruits (oranges, lemons, grapefruit, tangerines);
- green tea (no additives);
- lemon juice;
- vegetable oils (sunflower and olives) - you need to choose the unrefined one;
- cherries each 50 g;
- kiwi (taking into account allergic reactions to the product);
- plum (fresh only, in small quantities);
- white cabbage;
- carrots (fresh, boiled, grated);
- rye bread;
Meat, poultry or fish dishes are served with a side dish. You need to include them in the menu every day. The trick is, it won't work to "" adjust "the flavor to the flavor you are already familiar with. No spices, herbs or other methods added salt nor added to the dish. French fries can be cooked with lard, steak, but you can include steamed meatballs and cutlets in the nutrition program.
Sample 2-week grocery purchase
Every 2 weeks, you can buy:
- eggs - 20 pieces;
- chicken fillet or breast - 900 g;
- carrot - 3 kg;
- unsalted tomato juice) - 2 l;
- ground coffee or beans - 1 sachet;
- white cabbage - 2-3 kg;
- fruit - 1 kg (optional);
- lemon - 2-3 pcs;
- fresh sea fish (whole) - 2 kg;
- unfrozen fish fillet - 1 kg;
- hard cheese, low fat - 200 g;
- melons and gourds - 2 kg;
- vegetable oil - 0, 5-1 l;
- lean beef - 1 kg;
- green tea - 1 sachet (no additives).
Kefir and yogurt should be purchased as needed to keep these products fresh.
14-day Japanese diet: menu, table
The nutrition program is based on a complete menu with a certain amount of calories. Menb by day (for each of the 14):
| Diet Day | Breakfast | Lunch | Dinner |
| 1 | Unsweetened coffee (200 ml) with milk or the same amount of green tea | Chicken eggs (boiled) - 2 pcs, low white cabbage leaves with vegetable oil (150 g), homemade tomato juice (200 ml) | Fish, steamed or pre-fried uncut until soft (200 g) |
| 2 | Natural coffee, ground, roasted, milk and sugar free, rye bread (1 pc) | Boiled cabbage (or stewed in water with sunflower oil), fried or boiled fish, in a sauce - vegetable oil (200 g portion) | Steamed beef (slices) or veal, poultry - optional (200 g), kefir (200 ml) |
| 3 | Toast made from rye flour or salt-free crackers in the ingredients (1 piece) of a drink in (200 ml) | Zucchini, grate and fry until golden brown in vegetable oil (unrefined sunflower) (any amount) | Plant stew with yogurt (200 g). |
| 4 | Grated carrots with lemon juice | Whole fish, fried or boiled (200 g), tomato juice (200 ml) | Fruit sliced (200 g), as an option - fruit salad with lemon sauce |
| 5 | Carrots with lemon juice | Boiled fish (fillet) and tomato juice (1 cup) | Fresh fruits (total weightc200 g) whole fruit |
| 6 | Chicory drink (200 ml) | Boiled chicken fillet (500 g), shredded salad so cabbage and carrot mixed with vegetable sauce absorb better than butter | Chicken egg with cheese (2 pcs), fresh carrot, sliced |
| 7 | Green tea (200 ml) without sweeteners | Steamed beef, pre-scent (200 g) | Roast beef (200 g), a glass of kefir |
| 8 | Natural coffee drink (200 ml) | Boiled white chicken (200 g), plus a cabbage "vitamin" salad with vegetable oil (200 g) | Cheese grated quail eggs - 2 pieces, fresh carrots - 1 slice |
Results will last for 2-3 years. The average caloric value is 800-850 kcal. Drink more water during the day. It is allowed, as an option, to repeat the menu after reaching the 8th day of the diet.
Eliminate the Japanese diet
Japanese dietary restriction rules suggest the right solution. Recommended:
- add sections progressively;
- smoothly enlarges the diet;
- maintain a reasonable diet.
Cereals, salt, and sweets can't be on the menu right away.
Various contraindications
This technique is not suitable for people who are experiencing mental or physical stress. Children, pregnant women and the elderly should not use dietary sugar. If the body receives less than 2 liters of fluid, dehydration is possible. If you suffer from gastrointestinal diseases, you cannot apply weight loss method because the menu is not balanced. People with heart and blood vessel diseases cannot adhere to the restriction (increased intake of coffee). Getting out the wrong way leads to rapid weight gain.
The most popular Japanese diet recipe: Carrot salad recipe: 1 carrot and 10 ml vegetable oil. Preparation: peel carrots, grate or cut into thin slices. Add oil, stir well. Adding lemon juice (for taste) will help add flavor.
Grilled eggplant and zucchini with cheese and yogurt: zucchini and eggplant (1 piece each), cheese (50 g), egg (2 pcs), no added natural yogurt (200 ml). Preparation: The vegetables peeled, washed. Cut into small pieces. Include in the form. Beat eggs, mix with yogurt. Pour the mixture over the vegetables. Grate cheese, sprinkle the dish on top. Bake for 40 minutes. The temperature in the oven is 150 degrees.
Fruit salad: green apple, pear, kiwi (1 piece), tangerine (3 slices of juice). Wash fruit, cut cubes. Squeeze the tangerine leaf juice, cut the areca zone, mix well.
The 14-day Japanese diet gives great results when followed. Exit from it should be smooth. This is required so that the lost kilos do not return. Restrictions can be repeated after consulting with a doctor and no more than 2 times a year.