Japanese diet for 14 days is a way to regain weight and a slim figure without exhausting fasting. The approach to the selection of products is special. The number of calories and the compatibility of the components are taken into account. Fat cells go away quickly. During the period of compliance with the restrictions, you can lose 5-10 kg.
Japanese diet for 14 days: principles influencing the process of losing weight
The principles of weight loss are composed of 3 indicators:
- low calorie content;
- the presence of protein components in the diet;
- lack of salt in ready meals.
Weight loss is triggered by an accelerated metabolic process. Protein enhances heat production in the body. Cells and tissues are freed from excess fluid. This happens due to the restriction or absence of salt in food. Additionally, it is possible to get rid of edema and normalize pressure indicators, taking into account age. The body receives a minimum of calories. The amount is sufficient to maintain well-being. To replenish energy, the existing own reserves are used and activated.
Features:
- The assimilation 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 deviations in health and there are no contraindications, it is allowed to keep the diet for up to 30 days. The Japanese menu is made taking into account the fact that at least 100 different products should appear on the table in weeks.
The diet is strict. Psychological presetting helps avoid unnecessary emotional stress. Experts recommend repeating the method of losing weight no more than 2 times a year.
Additional effect, subject to the rules: the achieved result is maintained for a long time. To do this, it is necessary to correctly exit the diet (a sharp increase in the calorie content of foods is not allowed). You need to give up this way of losing weight and maintaining weight:
- pregnant women;
- breastfeeding mothers;
- people with liver diseases of varying severity;
- if there are kidney pathologies;
- for diseases of the gastrointestinal tract and stomach - gastritis and ulcers.
Limitations are also imposed by violations in the field of cardiology. It is recommended to consult a doctor before starting the diet.
The main principles of effective dietary nutrition
The Japanese diet for 2 full weeks has a number of principles, adherence to which will increase its effectiveness. For 15 years of existence, there are:
- Complete absence of salt (even 2-3 g per day is not allowed).
- Reducing carbohydrate intake in the diet.
- The diet consists of a variety of foods.
- Meals during the day - 3.
- Amount of liquid.
- Age criteria - 18-40 years old.
- Suitable for both men and women.
Diet rules are highlighted:
- 90% of the liquid is pure water;
- fish in dishes, boiled and stewed. Frying in moderation is also permitted;
- 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 yourself by day. Priority for meat is beef. Chicken allowed. When cooking, do not use leather. The basis of the diet is a decrease in the daily amount of calories. Snacks are not allowed. You will have to refuse:
- salt (fresh food helps to get rid of excess volumes faster);
- smoked meats;
- fatty foods;
- ready meals;
- fast food;
- juices;
- alcoholic beverages;
- fast food and chips.
Compliance with the basic principles allows you to accelerate metabolic processes in the body. Fat deposits will quickly disappear and be converted into energy. The nutrition program includes:
- eggs;
- coffee (freeze-dried is not suitable);
- green tea;
- chicory;
- dairy products;
- lean meat (rabbit, poultry).
Vegetables are consumed in small quantities. The amount of liquid should not be less than 2 liters per day.
Proper nutrition on 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. A serious overkill will require an increase to 14 days. The main principles of nutrition during this period include:
- Ban on the use of alternative food products (beef cannot be substituted for pork).
- Permission to use tomato juice instead of fresh tomato.
- Elimination of sugar and flour in any form.
Entering and exiting the diet should be smooth. Feature: the results of losing weight will be less noticeable if there was another dietary restriction before the Japanese diet. It is recommended to spend a fasting day a day before starting the diet with a normal diet. Several options are allowed: on kefir or apples, the use of boiled meat with fresh or stewed vegetables. Exiting the diet should be smooth. New products should be introduced gradually. It is recommended to include 1-2 species per week in the diet. The absence of salt in dishes will help remove excess fluid from tissues and cells. It accounts for up to 30% of the volume and excess weight. Selected strict time limits cannot be exceeded. It is impossible to rearrange in places the days and the menu prepared for breakfasts, lunches, dinners.
Pros and cons of the Japanese diet
The Japanese diet food system has a number of advantages and disadvantages. They must be taken into account before starting the diet. Among the advantages are:
- a decrease in the amount of salt in the diet leads to a decrease in the risk of developing heart and vascular diseases;
- the ability to choose the duration of the diet - 7 or 14 days;
- lost kg and volumes will not return if the entry and exit from the diet was performed correctly;
- food set in the diet is available to everyone (no unusual dishes or exotic);
- lack of edema 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 cooked, put in a water bath, stewed, fried in vegetable oil);
- vitamins and minerals enter the body with plant components and vegetables.
14 days is the optimal period for weight loss. The body is not stressed. The mood and vitality do not decrease. Endurance and mental alertness are maintained at a high level. Performance indicators are not falling.
Cons of Japanese Diet:
- The system must not be used for gastrointestinal diseases.
- The number of meals is limited to 3 (healthy eating implies 5-6 meals in small portions).
- Age restrictions are present (diet will not work for older people).
There are contraindications to adherence to restrictions on the Japanese system. You cannot 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 need to be excluded from the menu. Cannot be used even in small quantities:
- salt (except in rare cases);
- homemade vegetable and fruit preparations (marinades, pickles, preserves);
- alcoholic beverages;
- carbonated drinks;
- juices;
- mineral water (as it contains gases);
- wheat flour;
- baked goods and bread;
- semi-finished products;
- canned food (meat, fish and vegetables);
- confectionery (sweets, lollipops, pills, chocolate, cookies, pastries, cakes);
- fatty meat;
- fatty fish;
- milk;
- cereals;
- sour cream;
- mayonnaise;
- bananas (fresh, mashed, dried);
- persimmon;
- grapes (all varieties and raisins);
- sugar (white, cane);
- flavors;
- gelling ingredients;
- whipped cream;
- potatoes (and other vegetables that contain starch);
- sauces;
- seasonings;
- spices.
Banned honey and the dishes it enters into. Sausages and small sausages, boiled and smoked sausages, bacon are not allowed during this period.
Approved Products
The following products are allowed for cooking:
- kefir;
- plain yoghurt (bio);
- rye croutons;
- tomato juice with pulp without salt (best done at home);
- cheese (hard, low-fat varieties);
- sea fish;
- natural coffee (no flavors, cream and sugar);
- beef (boiled, stewed, steamed);
- chicken (boiled, steam);
- eggs (quail, chicken) - you can boil them, add cheese, cooking method - hard-boiled;
- zucchini;
- eggplants (can be fried);
- parsnip root;
- apples (unsweetened, green);
- pears (savory are recommended - for example, Chinese);
- citrus fruits (oranges, lemons, grapefruits, tangerines);
- green tea (no additives);
- lemon juice;
- vegetable oils (sunflower and olive) - you need to choose unrefined;
- cherries 50 g each;
- kiwi (take into account allergic reactions to the product);
- plums (only fresh, 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 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 cannot cook potatoes fried in lard, kebabs, but you can include steam cutlets and meatballs in the nutrition program.
Sample grocery purchases for 2 weeks
Per 2 weeks you can purchase:
- chicken eggs - 20 pieces;
- chicken fillet or breast - 900 g;
- carrots - 3 kg;
- tomato juice without salt) - 2 l;
- ground or grain 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 pack (no additives).
Kefir and yogurt are recommended to be purchased as needed to keep these products fresh.
Japanese diet for 14 days: menu, table
The nutrition program is based on a complete menu with a certain amount of calories. Menb by day (for each of 14):
| Diet Day | Breakfast | Lunch | Dinner |
| 1 | Coffee (200 ml) without sugar and milk or the same volume green tea | Chicken eggs (boiled hard-boiled) - 2 pcs, white cabbage leavessteamed with vegetable oil (150 g), home-made tomato juice (200 ml) | Fish, steamed or slightly fried without garnish until softened (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 (slices) orveal, poultry - optional (200 g), kefir (200 ml) |
| 3 | Toast made from rye flour or biscuit without salt in the composition (1 pc) a drink from among the allowed (200 ml) | Zucchini, grated and frieduntil golden brown in vegetable oil (unrefined sunflower) (any amount) | Vegetable casserole with yogurt (200 g). |
| 4 | Grated carrots with lemon juice | Whole fish, fried or boiled (200 g), tomato juice (200 ml) | Fruitslicing (200 g), as an option - fruit salad with lemon juice dressing |
| 5 | Carrots with lemon juice | Boiled fish (fillet) and tomato juice (1 glass) | Different fresh fruits (total weightc200 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 dressingbutter | Chicken eggs with a piece of cheese (2 pcs), fresh carrots, cut into slices |
| 7 | Green tea (200 ml) no sweeteners | Steamed beef, can be slightly beaten beforehand (200 g) | Baked beef(200 g), a glass of kefir |
| 8 | Drink based on natural coffee (200 ml) | Boiled white chicken meat (200 g), in addition, chopped cabbage "vitamin" salad with vegetable oil(200 g) | Quail eggs sprinkled with grated cheese - 2 pcs, fresh carrots - 1 pc |
The achieved results will last for 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.
Quitting the Japanese Diet
Japanese dietary restriction rules suggest the right solution. Recommendations:
- add portions gradually;
- expand the diet smoothly;
- maintain a rational diet.
Cereals, salt, sweets cannot be included in the menu right away.
Various contraindications
The technique is not suitable for people who are experiencing 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 gastrointestinal diseases are present, then the method of losing weight cannot be used, since the menu is not balanced. People with diseases of the heart and blood vessels cannot adhere to restrictions (increased amount of coffee). The wrong exit will lead to rapid weight gain.
Most Popular Japanese Diet RecipesCarrot salad recipe: 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 oil, stir. The addition of lemon juice (to taste) will help add spice.
Baked eggplant and zucchini with cheese and yogurt: zucchini and eggplant (1 pc each), cheese (50 g), chicken egg (2 pcs), natural yogurt without additives (200 ml). Preparation: Peel and rinse vegetables. Cut into small pieces. Put in the form. Beat eggs, mix with yogurt. Pour the mixture over the vegetables. Grate the 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 pc), tangerine (3 slices for juice). Wash the fruit, cut into cubes. Squeeze the juice from the tangerine slices, sprinkle with the fruit, mix.
The 14 Day Japanese Diet gives excellent results when followed. The exit from it should be smooth. This is required so that the lost kg do not return. Restrictions can be repeated after consultation with a doctor and no more than 2 times a year.