The Japanese diet for 14 days is a way to regain weight and slim figure without exhausting starvation. The approach to product selection is special. The number of calories and the compatibility of the components are taken into account. Fat cells disappear quickly. During the period of compliance with the restrictions you can lose 5-10 kg.
Japanese diet for 14 days: principles influencing the weight loss process
The principles of weight loss consist of 3 indicators:
- low calorie content;
- the presence of protein components in the diet;
- lack of salt in ready meals.
Weight loss is caused by an accelerated metabolic process. Protein increases the production of heat in the body. Cells and tissues are freed of excess fluid. This is due to the restriction or lack of salt in the diet. In addition, it is possible to get rid of edema and normalize blood pressure, taking into account age. The body receives a minimum of calories. The amount is enough to maintain well-being. Existing own reserves are used and activated to replenish energy.
Features:
- Digestion of protein foods requires energy. Fat cells are used for its formation (burning process).
- Suitable for people of different weights.
- In 7 days it takes up to 5 kg.
- Fats and carbohydrates are present.
If there are no health problems and no contraindications, the diet is allowed to be maintained for up to 30 days. The Japanese menu is made taking into account the fact that at least 100 different products must appear on the table in weeks.
The diet is strict. Psychological presetting helps to avoid unnecessary emotional stress. Experts recommend repeating the method of weight loss no more than 2 times a year.
Additional effect, following the rules: the achieved result is preserved for a long time. To do this, you need to properly exit the diet (a sharp increase in the caloric content of food is not allowed). You need to give up this way to lose weight and maintain weight:
- pregnant women;
- breastfeeding mothers;
- people with liver disease of varying severity;
- if there are renal pathologies;
- in diseases of the gastrointestinal tract and stomach - gastritis and ulcers.
Restrictions are also imposed by disorders in the field of cardiology. It is advisable to consult a doctor before starting the diet.
The basic principles of effective dietary nutrition
The Japanese diet for 2 full weeks has a number of principles, the observance of which will increase its effectiveness. For 15 years of existence there are:
- Complete absence of salt (even 2-3 g per day are not allowed).
- Reduce carbohydrate intake in the diet.
- The diet consists of a variety of foods.
- Eating during the day - 3.
- Amount of fluid.
- Age criteria - 18-40 years.
- Suitable for both men and women.
The diet rules are underlined:
- 90% of the liquid is pure water;
- fish in dishes, boiled and stewed. Frying in moderation is also allowed;
- there are no restrictions on cereals, but it is recommended that rice and legumes dominate;
- vegetables, including cabbage, should be included in the menu;
- completely excluded simple carbohydrates;
- sugar-free kefir is allowed in the morning (for breakfast).
You cannot change the menu during the day yourself. Priority for meat is beef. Chicken allowed. When cooking, do not use leather. The basis of the diet is to reduce the daily amount of calories. Snacks are not allowed. You will need to opt out:
- salt (fresh food helps to get rid of excess volume faster);
- smoked meats;
- fatty foods;
- ready meals;
- fast food;
- juices;
- alcoholic beverages;
- fast food and chips.
Following the basic principles allows you to speed up metabolic processes in the body. Fat deposits will quickly disappear and become energy. The food program includes:
- eggs;
- coffee (lyophilized not suitable);
- green tea;
- chicory;
- dairy products;
- lean meat (rabbit, poultry).
Vegetables are consumed in small quantities. The amount of fluid should not be less than 2 liters per day.
Proper nutrition of the Japanese diet is built in two directions. Excess fat and volume are taken into account. If they are small, then 7 days is preferable. Serious too much will require an increase of up to 14 days. The main principles of nutrition during this period include:
- Prohibition on the use of alternative food products (beef cannot be replaced by pork).
- Permission to use tomato juice instead of fresh tomatoes.
- Eliminate sugar and flour in any form.
Getting in and out of the diet should be smooth. Feature: the results of weight loss will be less noticeable if there was another dietary restriction before the Japanese diet. It is advisable to spend a fasting day before starting a diet with a normal diet. Several options are allowed: kefir or apples, the use of cooked meat with fresh or stewed vegetables. Getting out of the diet should be smooth. New products must be introduced gradually. It is recommended to include 1-2 types per week in the diet. The lack of salt in the vessels will help remove excess fluid from the tissues and cells. It represents up to 30% of the volume and overweight. The selected strict deadlines cannot be exceeded. It is impossible to rearrange the days and the menu prepared for breakfasts, lunches, dinners.
Pros and cons of the Japanese diet
The Japanese diet system has a number of advantages and disadvantages. These should 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 cardiovascular disease;
- possibility to choose the duration of the diet - 7 or 14 days;
- lost pounds and volumes will not return if the entry and exit of the diet is done correctly;
- the food included in the diet is available to everyone (without unusual dishes or exotics);
- lack of swelling or getting rid of them;
- the presence of protein ingredients does not lead to sagging skin or the appearance of stretch marks in places where the fat layer is reduced;
- there are no strict restrictions on food preparation (products can be prepared, placed on a water bath, stewed, fried in vegetable oil);
- Vitamins and minerals enter the body with plant components and vegetables.
14 days - the period that is considered optimal for weight loss. The body is not stressed. Mood and vitality do not decrease. Endurance and mental alertness are maintained at a high level. Performance indicators do not fall.
Against the Japanese diet:
- The system should not be used for gastrointestinal diseases.
- The number of meals is limited to 3 (healthy eating involves 5-6 meals in small portions).
- There are age restrictions (the diet is not suitable for the elderly).
There are contraindications to compliance with the limitations of the Japanese system. You can't start it yourself without first consulting a doctor.
Illegal Japanese diet foods
The Japanese diet for 7 or 14 days contains lists of foods that should be excluded from the menu. Cannot be used even in small quantities:
- salt (except in rare cases);
- home-made vegetable and fruit preparations (marinades, pickles, canned);
- alcoholic beverages;
- carbonated beverages;
- juices;
- mineral water (as it contains gases);
- wheat flour;
- bakery products and bread;
- semi-finished products;
- canned foods (meat, fish and vegetables);
- confectionery (pastries, lollipops, pills, chocolate, cookies, pastries, cakes);
- fatty meat;
- oily fish;
- milk;
- cereals;
- sour cream;
- mayonnaise;
- bananas (fresh, mashed, dried);
- persimmon;
- grapes (all varieties and raisins);
- sugar (white, cane);
- fragrances;
- gelling ingredients;
- whipped cream;
- potatoes (and other vegetables that contain starch);
- sauces;
- spices;
- spices.
Forbidden honey and the dishes it enters. During this period it is not allowed to consume sausages and sausages, cooked and smoked sausages, bacon.
Approved products
The following products can be used for cooking:
- kefir;
- plain yogurt (organic); rye croutons;
- tomato juice with pulp without salt (best made at home);
- cheese (hard varieties with low fat content);
- sea fish;
- natural coffee (without flavorings, cream and sugar);
- beef (boiled, stewed, steamed);
- chicken (boiled, steamed);
- eggs (quail, chicken) - you can boil them, add cheese, way of cooking - hard boiled;
- zucchini;
- aubergines (can be fried);
- parsnip root;
- apples (unsweetened, green);
- pears (savory is recommended - for example Chinese);
- citrus fruits (oranges, lemons, grapefruits, tangerines);
- green tea (without additives);
- lemon juice;
- vegetable oils (sunflower and olive) - you should choose unrefined;
- cherries 50 g; kiwis (consider allergic reactions to the product);
- plums (fresh only, in small quantities);
- white cabbage;
- carrots (fresh, boiled, grated);
- rye bread;
Meat, poultry or fish dishes are served with garnish. You need to include them in the menu every day. The difficulty lies in the fact that you will not be able to "adjust" the taste to your usual taste. Do not add spices, herbs or other methods. Salt is also not added to the dish. You can't cook potatoes fried in bacon, kebab, but you can include steamed cutlets and meatballs in your diet.
Sample grocery purchases in 2 weeks
In 2 weeks you can buy:
- chicken eggs - 20 pieces;
- chicken fillet or breast - 900 g;
- carrots - 3 kg;
- tomato juice without salt) - 2 l;
- ground or bean natural coffee - 1 package;
- white cabbage - 2-3 kg;
- fruits - 1 kg (optional);
- lemons - 2-3 pcs;
- fresh sea fish (whole carcasses) - 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 package (without additives).
It is recommended to buy kefir and yogurt if necessary to keep these products fresh.
Japanese diet for 14 days: menu, table
The food program is based on a complete menu with a certain amount of calories. Menb during the day (for each of 14):
| Diet Day | Breakfast | Lunch | Dinner |
| 1 | Coffee (200 ml) without sugar and milk or the same amount of green tea | Chicken eggs (hard boiled) - 2 pcs, white cabbage leaves stewed with vegetable oil (150 g), homemade tomato juice (200 ml) | Steamed or lightly fried fish without garnish until soft (200 g) |
| 2 | Natural coffee, ground, roasted, without milk and sugar, rye bread (1 piece) | Boiled cabbage (or stewed in water with sunflower oil), fried or boiled fish, as a dressing - vegetable oil (portion 200 g) | Steamed beef or veal, poultry - optional (200 g), kefir (200 ml) |
| 3 | Toasted bread from rye flour or biscuit without salt in the composition (1 pc. ) of the permitted drink (200 ml) | Zucchini, grated and fried to golden brown in vegetable oil (unrefined sunflower) (random quantity) | Vegetable casserole with yogurt (200 g). |
| 4 | Grated carrots with lemon juice | Whole fish, fried or boiled (200 g), tomato juice (200 ml) | Fruit slicing (200 g) as an option - fruit salad with lemon juice dressing |
| 5 | Carrots with lemon juice | Boiled fish (fillet) and tomato juice (1 cup) | Various fresh fruits (total weight c200 g) whole fruits |
| 6 | Chicory drink (200 ml) | Boiled chicken fillet (500 g), finely chopped salad for better absorption of cabbage and carrots with vegetable dressing | Chicken eggs with a piece of cheese (2 pcs. ), fresh carrots, cut into slices |
| 7 | Green tea (200 ml) without sweeteners | Steamed beef, can be broken in advance (200 g) | Beef in the oven (200 g), a glass of kefir |
| 8 | Beverage based on natural coffee (200 ml) | Boiled white chicken (200 g), in addition, chopped salad "vitamin" cabbage with vegetable oil (200 g) | Quail eggs sprinkled with grated cheese - 2 pcs, fresh carrots - 1 pc |
The achieved results will last 2-3 years. The average caloric value is 800-850 kcal. Drink extra water throughout the day. It is allowed as an option to repeat the menu after reaching the 8th day of the diet.
Termination of the Japanese diet
Japanese dietary restriction rules suggest the right solution. Recommendations:
- add portions gradually;
- expand your diet smoothly;
- maintain a rational diet.
Cereals, salt, pastries cannot be included in the menu immediately.
Various contraindications
The technique is not suitable for people who experience mental or physical stress. Children, pregnant women and the elderly should not use the diet. If the body receives less than 2 liters of fluid, dehydration is possible. If there are gastrointestinal diseases, then the method of weight loss can not be used because the menu is not balanced. People with heart and blood vessel diseases cannot adhere to restrictions (increased amount of coffee). The wrong outcome will lead to rapid weight gain.
The most popular Japanese diet recipesRecipe for carrot salad: 1 carrot and 10 ml of vegetable oil. Preparation: Peel the carrots, grate them on a fine grater or cut them into thin rings. Add butter, stir. Adding lemon juice (to taste) will help you add spice.
Roasted eggplant and zucchini with cheese and yogurt: zucchini and eggplant (1 pc. ), cheese (50 g), chicken egg (2 pcs. ), natural yogurt without additives (200 ml). Preparation: Peel and rinse the vegetables. Cut into small pieces. Put in the form. Beat the eggs, mix with yogurt. Pour the mixture over the vegetables. Grate the cheese, sprinkle the dish on top. Bake for 40 minutes. The oven temperature is 150 degrees.
Fruit salad: green apple, pear, kiwi (1 pc. ), tangerine (3 slices for juice). Wash the diced fruit. Squeeze the juice from the slices of tangerine, sprinkle with fruit, stir.
The 14-day Japanese diet gives excellent results when followed. The way out of it must be smooth. This is required so that the lost kg is not returned. Restrictions may be repeated after consultation with a physician and not more than 2 times a year.