Japanese diet for 14 days: a full menu for each day, table

Japanese diet for 14 days — one of the schemes of weight loss developed by experts. It contains a short list of products has a simple menu and effective method that is easy to implement at home.

Diet-raw diet every day require the fulfillment of several conditions: disciplined eating, forbidden foods and regular drinking plenty of fluids. The finished table you can print out and hang on the wall.

The program duration is 13 or 14 days. The popularity of the Japanese diet due to the excellent results and long-lasting effect: 2 weeks with the right approach you can get rid of up to 10 pounds of excess weight.

Japanese diet for 14 days: the principle of losing weight

The essence of Japanese diet is expressed in a few words: calorie, protein, with minimal amounts of salt. Accordingly, these three basics and start the process of losing weight:

• Protein able to enhance heat production, speeds up metabolism, promotes weight loss;
• Restriction of salt in the diet excess fluid from tissues, eliminates swelling, normalization of blood pressure;
• The body enters a minimum amount of calories. So he has to activate their own reserves;
• The absorption of the protein products of spent a lot of energy, which entails the burning of fat layers.

Diet suitable for people of any weight category. If you want to lose 4-5 kg, it will be enough to sit on it for a week. If all 10 kg — you will come to the rescue 14-day option.

In the absence of contraindications and good health, you can stretch it for a month, because, in addition to protein, it still contains fats (vegetable oils) and carbohydrates (rice).

The Europeans for a week on the table of the compound is about 30 different products. The Japanese believe that the diet should be varied: their weekly menu includes more than 100.

Japanese diet for 14 days — briefly:

The most effective diet for rapid weight loss — Japanese diet. It can compete only the Dukan diet, but the difference in duration: if the Japanese only lasts for two weeks, then the Dukan diet will drag on for months if all its stages.

• Features: protein diet low-calorie, strict, requires a preliminary mental attitude;
• Cost: low (no more than 2 thousand rubles for the entire diet period);
• Duration: 14 days;
• Recommended frequency: not more often 2 times a year;
• The result of the Japanese diet: minus 5-10 kg;
• Additional effect: prolonged preservation of the result (assuming proper diet).

The Japanese diet is not suitable for pregnant, breastfeeding, gastritis and ulcers, and people with diseases of the liver and kidneys, cardiac disorders. Before starting a diet you should consult with your doctor!

Japanese diet for 14 days: the main principles of diet

Japanese diet developed about 15 years ago, during this time, many dieters appreciate her efficiency. Diet Japanese involves a salt-free diet with a significant reduction of carbohydrates.

A characteristic feature is three meals a day and plenty of fluids. This diet is suitable for people aged 18 to 40 years and not a gender, that is permitted for both female and male.

The main rules of the diet are:

1. Monitor the consumption of large amounts of clean water;
2. The fish you can eat not only in cooked form;
3. There are no restrictions on the use of cereals, in most cases, rice and beans;
4. Eat cabbage and other vegetables;
5. Strictly prohibited all 14 days to eat simple carbohydrates;
6. When cooking you should only use the recommended products;
7. Acceptable morning coffee without sugar;
8. It is prohibited to change days diet places: on the fifth day you must eat only those meals that are prescribed on this day;
9. When cooking beef remains a priority, although it is permissible to use chicken without skin.

"Japanese" is based on the reduction of daily calories and the rejection of carbohydrates, especially fast. Diet involves the rejection of salt, fat, smoked products. Contraindications alcohol, juice, soda, water and any fast food.

Strict adherence to these tips leads to an acceleration of metabolism, causing extra fat is burned and converted into energy. The Japanese diet refers to the class of protein. The basis of food are chicken eggs, rabbit meat, chicken, fish and some dairy products.

From carbohydrates allowed to eat only some vegetables in a small amount. An obligatory condition is the normalization of the water balance, except that dieters need to drink at least 2 liters of pure water, also on the menu you must include green tea, coffee or chicory.

The basic principles of nutrition:

1. Individual choice of the Japanese diet: for 7 and 14 days. With a slight amount of excess weight you need to follow the diet for 7 days. In case of serious overkill should follow the Japanese diet 14 days the reviews show that in the first case, weight loss of about 6 kg, the second up to 10 kg;
2. Strict adherence to the diet proposed products cannot be change alternative. Only instead of tomatoes, use tomato juice instead of spinach, cabbage;
3. The absence of sugar under the categorical prohibition of all sweet products, sweet pastry, honey;
4. Gradual entry and exit from the Japanese diet. The results are less pronounced in those transitioning to this diet from another diet. And are clearly visible when the preliminary diet was not diet.Nutrition on the eve of the "Japanese" should arrange a fasting day (kefir or Apple) or at least make easy meals dinner (a bit of boiled brown rice with a salad of fresh vegetables). When exiting you must enter everyday foods gradually, about 1 week;
5. No salt — salt-free Japanese diet is aimed at removing from the body excess liquid, thereby leaving up to 30% of their excess weight;
6. Prohibition of exceeding the deadlines. Continue the diet for more than 14 days it is impossible from-for dangers to the body;
7. A sufficient volume of fluid during the day should drink 2 liters of still water. The tea you can drink green) and coffee in this volume are not included;
8. Strict adherence to the sequence — the Japanese diet, which is designed to gradually reduce weight and prolong a result, does not tolerate changes to the proposed diet. You can't rearrange the days and the menu for Breakfast, lunch, dinner.

The pros and cons of Japanese diet for 14 days

The advantages of the Japanese diet:

• Reduces the risk of cardiovascular diseases (also due to the reduction of salt in the diet);
• Lasting results with proper diet (meaning you will not gain back the lost weight);
• The availability of products, spelled out in a menu, the absence of exotics;
• Minimal consumption of salt reduces the swelling;
• Protein foods will not allow after you lose the connection to appear to obvineniem and stretch marks;
• You can use different can cooking: not just for steaming, stewing or cooking — they can even cook, not excluding from the diet vegetable oil;
• Plant foods provide the body with necessary vitamins and microelements;
• Significant weight reduction.

Disadvantages of the Japanese diet:

• Three meals a day without snacking is not consistent with the principles of a healthy diet when the prescribed meals 5-6 times a day;
• Many contraindications;
• The frequency of application of diet only 1 time a year;
• The average daily caloric intake is only 800 calories, which hurts those who are accustomed to physical and mental activity;
• Possible dehydration;
• Every morning has to start with a Cup of black coffee on an empty stomach that holds every heart and the stomach;
• Improper diet is threatened by rapid weight gain;
• The diet is not balanced, since there is a significant bias in favor of proteins to the detriment of carbohydrates and fats;
• Because of this, the end of starvation, many begin dizziness, decreased performance, felt drowsiness, weakness.

A shopping list for the Japanese diet for 14 days

1. Fresh chicken eggs — 2 dozen;
2. Chicken fillet — 1 kg;
3. Fresh carrot — 2-3 kg;
4. Tomato juice — 1 l;
5. For quality coffee beans or ground coffee — 1 pack;
6. Cabbage — 2 medium size fork;
7. Fruits (except bananas and grapes) 1 kg. as a whole;
8. Lemons choice — 2 items;
9. Fillet of sea fish — 2 kg;
10. Zucchini, eggplant — 1 kg in General;
11. Kefir — 1 l (buy fresh, not store up for future use!);
12. Lean beef g pulp — 1 kg;
13. Olive oil extra virgin — 500 ml;
14. Green tea of your favorite varieties (without additives and flavorings) — 1 pack.

Prohibited food for Japanese diet

Japanese diet can not eat foods such as:

• Alcohol and any soda;
• Pastries made with white flour;
• Semi-finished products and fast food;
• Confectionery;
• Salt;
• fatty meats and fish;
• Bananas, grapes, persimmons;
• Sugar;
• Starchy vegetables;
• Sauces, spices and other seasonings;
• Med.

Japanese salt-free diet for 14 days: list of approved products

Dishes consisting of meat or fish with side dish of vegetables are quite popular and many people use them daily. People are psychologically difficult to give up the spices, especially salt, and a variety of sweets in the form of cakes, confectionery and chocolates.

To make yourself for a week or two you forget about the snacks is the problem. Maybe you should "clean" your body temporarily to start eating healthy food without salt?

Permitted foods when losing weight "Japanese":

• Croutons of dark bread;
• Kefir or yogurt, preferably homemade natural;
• Tomato juice it is advisable to use homemade or purchased with m akoto. Ordinary packaged juice in its composition has the salt that is prohibited;
• Low-fat cheese;
• Natural coffee;
• Sea fish, beef, chicken, boiled or steamed;
• Chicken or quail eggs in a gray or cooked (cooking hard boiled);
• Zucchini, eggplant, parsnip root fried in vegetable oil;
• Unsweetened fruit, most often apples, pears, citrus fruits;
• Green tea without additives and flavorings;
• Mineral or purified water without gas;
• Lemon juice which can be added to dishes to improve the taste;
• Vegetable oil – olive or unrefined;
• Fruits: cherries, apples, kiwi, citrus, pear, plum;
• Fresh vegetables: cabbage and carrots in a gray and boiled. You can use either whole pieces or chopped or grated on a grater.

Foods and spices that are not included in this list are considered prohibited. Fall under the ban along with such fruits as grapes and bananas.

From beverages is prohibited lemonade, juices, carbonated drinks, alcohol of any strength. Categorical taboo on the various sauces, spices, marinades.

Japanese diet for 14 days: complete menu

The Japanese diet 14 days menu for each day and the scheme currently popular in the world. She attracts men low cheap, thus, the term diet is only for two weeks.

A noticeable result at the end of the period, which persists after cessation proper diet. Sorry, but to overcome the two-week diet you will have to do a samurai testing.

First day.

• Breakfast: coffee without sugar and milk;
• Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice;
• Dinner: 200g of boiled or fried fish.

The second day.

• Breakfast: slice of rye bread and coffee without sugar;
• Lunch: 200g of boiled or fried fish with boiled cabbage and vegetable oil;
• Dinner: 100 gr. cooked beef and a Cup of yogurt.

The third day.

• Breakfast: slice of rye bread, dried in the toaster, or sweet biscuits without additives, coffee without sugar;
• Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity;
• Dinner: 200 g unsalted boiled beef, raw cabbage, vegetable oil and 2 boiled eggs.

Fourth day.

• Breakfast: a small fresh carrot with juice of one lemon;
• Lunch: 200 g boiled or grilled fish and a glass of tomato juice;
• Dinner: 200 g of any fruit.

The fifth day.

• Breakfast: a small fresh carrot with juice of one lemon;
• Lunch: boiled fish and a glass of tomato juice;
• Dinner: 200 g of any fruit.

Sixth day.

• Breakfast: coffee without sugar;
• Lunch: unsalted boiled chicken 500 g of salad from fresh cabbage and carrots in vegetable oil;
• Dinner: fresh carrot small size and 2 boiled eggs.

Seventh day.

• Breakfast: green tea;
• Lunch: 200 g unsalted boiled beef;
• Dinner: 200 g of fruit or 200g of boiled or fried fish or 2 eggs with fresh carrots in vegetable oil or boiled beef and 1 Cup of yogurt.

The eighth day.

• Breakfast: coffee without sugar;
• Lunch: 500 g of boiled chicken without salt and a salad of carrots and cabbage in vegetable oil;
• Dinner: a small fresh carrot with vegetable oil, and 2 boiled eggs.

Ninth day.

• Breakfast: medium carrots with lemon juice;
• Lunch: 200 g boiled or grilled fish and a glass of tomato juice;
• Dinner: 200 g of any fruit.

The tenth day.

• Breakfast: coffee without sugar;
• Lunch: 50 g of cheese, 3 small carrots with vegetable oil and 1 boiled egg;
• Dinner: 200 g of any fruit.

Eleventh day.

• Breakfast: coffee without sugar and a slice of rye bread;
• Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity;
• Dinner: 200 g boiled beef without salt, 2 boiled eggs and fresh cabbage with vegetable oil.

The twelfth day.

• Breakfast: coffee without sugar and a slice of rye bread;
• Lunch: 200 g boiled or grilled fish with fresh cabbage in vegetable oil;
• Dinner: 100 g unsalted boiled beef and a Cup of yogurt.

The thirteenth day.

• Breakfast: coffee without sugar;
• Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice;
• Dinner: 200g of boiled or fried fish in vegetable oil.

Fourteenth day.

• Breakfast: coffee without sugar;
• Lunch: boiled or grilled fish 200 g fresh cabbage with olive oil;
• Dinner: 200 g boiled beef, glass of kefir.

The Japanese diet 14 days: table

It is possible here are a few options menu of the Japanese diet for 14 days, each of which is depicted in detail on the day. One of them includes different types of Breakfast, lunch and dinner in a table for each day (14 days).

The output of the Japanese diet

The first week of the release of the Japanese diet is extremely crucial period. At this time, the body continues to lose weight and to adapt to new settings, so it's important not to pounce on the food, and slowly introduce into the diet of conventional foods. They should be very natural.

Below the result achieved was fixed, out of the diet should be gradual. The recovery period should last twice as long. So, the period of recovery from the 14-day Japanese diet should last at least 28 days that is 4 weeks:

• Eat fractional (5-6 times a day);
• For Breakfast eat porridge made with water (buckwheat, oatmeal, rice) and omelettes. Your daily dose should be about 200 g;
• Dinner of fruit, replace a full meal with vegetables and protein (for example, 200 grams of vegetable stew, chicken cutlet, steamed);
• Add salt in food should be gradual: in the beginning of the output consume no more than 5 g of salt per day;
• Do not reduce the amount of protein;
• During the day you need to do 2-3 snack of dairy products and fruits;
• In the first week gradually increase the consumed servings of meat and fish dishes – 50 g, vegetable – 100 g.

Sample menu output from the Japanese diet for 2 weeks:

Day 1-3.

• Breakfast: omelette of 2 eggs and 150 ml of milk (2.5% fat), 1 cracker, black coffee;
• Lunch: 200 g boiled beef, 200 g. baked cod, 100 grams. fresh vegetables;
• Dinner:100 gr. grey (5% fat) or 250 ml of yogurt (2.5% fat) and 1 Apple.

Day 4-6.

• Breakfast: 200 g of oatmeal in water (no sugar and oil);
• Snack: 1 orange, 1 kiwi;
• Lunch: 200 g of roast chicken breast, 100 gr. fresh vegetables (cabbage, carrot, pepper);
• Dinner: 200 g boiled shrimp or 150 g of cheese (7% fat), 1 cucumber.

Day 7-10.

• Breakfast: 200 g of oat porridge on the water without sugar and butter, 2 toast (20 g);
• Snack: 1 any fruit;
• Lunch: 200 g of vegetable soup, 100 gr. cooked beef;
• Snack: 100g natural yogurt;
• Dinner: 200g baked chicken breast, 150 g of any vegetables, steamed.

Day 11-14.

• Breakfast: 200 g of any cereal with nuts, dried fruit and honey (no more than 1 th of a teaspoon), 2 toast (20 g);
• Snack: 1 any fruit, 100 g natural yogurt or cottage cheese (5% fat);
• Lunch: 200 g of any low-fat soup broth, 150 g of boiled chicken breast, 2 fresh cucumber;
• Snack: 1 any fruit or 150 g natural yogurt;
• Dinner: 200 g boiled mussels, 150g of vegetable stew;
• Snack: 200 ml of yogurt (2.5% fat).

Samurai rules of the Japanese diet

Basic guidelines for compliance with the Japanese method of weight loss:

1. Strictly follow the menu, do not change products. Do not minimize the number of ingredients listed on the menu, as well as avoid interruptions and deviations from it;
2. Smoothly exit the limited power mode, try immediately to return to harmful products;
3. During weight loss drink plenty of pure water without gas that is at room temperature. Water will give the feeling of satiety and ensures the elimination of toxins and harmful substances;
4. Eat no later than two hours before bedtime;
5. After waking up on an empty stomach drink 200 ml of water to improve metabolism;
6. If most of the allowed foods you do not like, please refrain from the diet;
7. The appearance of weakness, migraines, aches in the body immediately stop complying with this diet.

3 popular recipes of dishes of the Japanese diet

The diet was easier, we suggest you adopt a few recipes that will allow you to sustain this weight loss marathon to the bitter end. Don't forget that the salt should be abandoned completely.

Recipe 1. The baked fish.

These dish suitable for any diet.

Ingredients:

• Cod fillets — 300 g;
• Zucchini — 100 g;
• Soy sauce — 50 ml

Method of preparation:

1. Fillet cut into large chunks;
2. Marinate in sauce for 3 hours;
3. Cut the zucchini slices. Leave for half an hour, pour off the juice;
4. Sleeve put the fish on top of it — the zucchini;
5. Add marinade;
6. Sleeve head contact ASATI, make a few punctures;
7. Bake half an hour in an oven heated to 180 °C. Bon appetit!

Recipe 2. Salad of boiled cabbage.

This dish is a staple in the Japanese diet.

Ingredients:

• Cabbage — 200 g;
• Canned green peas — 30 g;
• Vegetable oil — 30 ml;
• Parsley — to taste;
• Dill — to taste.

Method of preparation:

1. Cabbage leaves boil until tender (about 30 minutes);
2. Cool them;
3. Slice it into small strips;
4. Mix with oil, pepper and chopped herbs. Bon appetit!

Recipe 3. Diet soup.

The perfect Recipe for a salt-free or rice options.

Ingredients:

• Pollock fillets — 300 g;
• Water — 1.5 liters;
• Egg — 1 PC.;
• Onion — 1 PC.;
• Sea Kale 150 g;
• Soy sauce — 50 ml;
• Rice — 100 g

Method of preparation:

1. Chop the onion, marinate in sauce for 3 hours;
2. Boil until soft rice, add fish, cut into chunks, boil until tender;
3. Seaweed slice, add to the soup;
4. Pickled onions down there, but without the marinade;
5. Scrambled egg slowly pour into the soup in a thin stream, stirring constantly;
6. Immediately remove from the heat;
7. Serve in cold and hot. Bon appetit!

The Japanese diet allows frying method of cooking, but we do not offer prescriptions as steam, boiled and steamed meals will facilitate much more rapid weight loss.

Japanese dinner. In the evening the Japanese can eat dishes such as rice with furikake (dried mixture), seaweed, red fish, miso soup, salad, steamed vegetables, green tea.

The Japanese diet: contraindications

The Japanese method is designed for people with no health problems ' pits. In the presence of serious diseases it is better to abandon the idea "sit" on a hard diet.

List the main contraindications:

• Inflammation;
• Gastric diseases (gastritis, ulcer);
• Lactation;
• Kidney failure;
• Cholecystitis;
• Viral infection;
• Hepatitis;
• Cholelithiasis;
• Load more world — emotional, mental, physical;
• AIDS;
• Hypertension;
• Chronic disease;
• Neuralgia;
• Diabetes mellitus;
• Menopause;
• Age to 18 years of age and after 55;
• Obesity. Japanese diet for weight loss is recommended for healthy people to correct the shape and getting rid of several extra pounds.Obesity is a disease, and conducts its own drastic changes in the diet of people with such a problem is strictly prohibited.Possible negative consequences: violations of metabolism, a sharp increase in body weight. Any diet for patients with obesity prescribed by your doctor.

If the connections began to appear such side effects as dizziness, tachycardia, stomach pain, dryness of lips and skin, this may indicate dehydration and disturbance of its functioning. Will have to finish the diet and be sure to get checked out by your doctor to avoid complications.

You should apply the Japanese diet? To answer this question each have their own. Rave reviews in the Internet can prompt a decision, but do not forget about the individual characteristics of the organism.

Rapid weight loss and the ability to hold weight then this set of activities, strict discipline and proper regime. Be beautiful and healthy! Success!