The Japanese diet for 14 days is a way to regain weight and slim figure without exhausting fasting. The approach to product selection is special. The number of calories and the compatibility of the components are taken into account. Fat cells go away quickly. You can lose 5-10 kg during the period of compliance with the restrictions.
Japanese diet for 14 days: principles that affect the weight loss process
The principles of weight loss consist of 3 indicators:
- low calorie content;
- presence of protein components in the diet;
- lack of salt in ready meals.
Weight loss triggers an accelerated metabolic process. Proteins increase the production of heat in the body. Cells and tissues release excess fluid. This is due to the restriction or absence of salt in the food. In addition, it is possible to get rid of edema and normalize pressure indicators, taking into account age. The body receives minimal calories. The amount is sufficient to maintain well-being. Existing own reserves are used and activated to replenish energy.
Features:
- Assimilation of protein foods requires energy. Fat cells are used to create it (combustion process).
- Suitable for people of different weights.
- Up to 5 kg is needed in 7 days.
- Fats and carbohydrates are present.
If there are no health deviations and no contraindications, the diet is allowed to hold 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 presets help to avoid unnecessary emotional stress. Experts recommend repeating the weight loss method no more than 2 times a year.
Additional effect, according to the rules: the achieved result is maintained for a long time. To do this, it is necessary to properly leave the diet (a sudden increase in calories in food is not allowed). You need to give up this way of losing weight and maintaining weight:
- pregnant women;
- breastfeeding mothers;
- people with liver disease of varying severity;
- if there are kidney pathologies;
- for diseases of the gastrointestinal tract and stomach - gastritis and ulcers.
Restrictions are also imposed on violations in the field of cardiology. It is advisable to consult a doctor before starting a diet.
The main principles of an effective diet
The Japanese diet for a full 2 weeks has a number of principles, adherence to which will increase efficiency. 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 various foods.
- Meals during the day - 3.
- Amount of fluid.
- Age criteria - 18-40 years.
- Suitable for both men and women.
Dietary rules are highlighted:
- 90% of the liquid is pure water;
- fish in dishes, cooked and stewed. Moderate frying is also allowed;
- has 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 per day yourself. The priority for meat is beef. Chicken allowed. Do not use leather for cooking. The basis of the diet is to reduce the daily amount of calories. Snacks are not allowed. You will have to decline:
- salt (fresh food helps to resolve excess amounts faster);
- smoked meat;
- fatty foods;
- ready meals;
- fast food;
- juices;
- alcoholic beverages;
- fast food and chips.
Compliance with basic principles allows you to speed up metabolic processes in the body. Fat deposits will quickly disappear and be converted into energy. The food program includes:
- eggs;
- coffee (lyophilised not appropriate);
- 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 on the Japanese diet is built in two directions. Excess fat and volume are taken into account. If they are small, 7 days is preferred. Serious overtraining requires an increase to 14 days. The main principles of nutrition in this period include:
- Prohibition of the use of alternative food products (beef cannot replace pork).
- Permission to use tomato juice instead of fresh tomatoes.
- Elimination of sugar and flour in any form.
Getting in and out of the diet should be unhindered. Feature: The weight loss results will be less noticeable if there was another dietary restriction before the Japanese diet. It is recommended to spend the day fasting before starting a diet with a normal diet. Several options are allowed: on kefir or apples, the use of cooked meat with fresh or stewed vegetables. Getting out of the diet should be smooth. New products should be introduced gradually. It is recommended to include 1-2 types per week in the diet. The absence of salt in the dishes will help remove excess fluid from tissues and cells. It accounts for up to 30% of the volume and excess weight. The selected strict time limits cannot be exceeded. It is impossible to rearrange the days and the menu prepared for breakfast, lunch, dinner.
Advantages and disadvantages of the Japanese diet
The Japanese food system has a number of advantages and disadvantages. They must be considered before starting a diet. Among the advantages are:
- reducing the amount of salt in the diet leads to a reduction in the risk of developing cardiovascular disease;
- possibility to choose the duration of the diet - 7 or 14 days;
- lost kg and volume will not be returned if the entry and exit of the child is performed correctly;
- food in the diet is available to everyone (without unusual dishes or exotics);
- lack of edema or resolution;
- 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 in 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 under stress. Mood and vitality do not decrease. Endurance and mental alertness are maintained at a high level. Performance indicators are not falling.
Against the Japanese diet:
- The system should not be used for gastrointestinal diseases.
- The number of meals is limited to 3 (a healthy diet means 5-6 meals in small meals).
- Age restrictions are present (diet is not suitable for older people).
There are contraindications to adhering to the limitations of the Japanese system. You cannot start it on your own without first consulting your doctor.
Illegal Japanese diet food
The Japanese diet for 7 or 14 days contains a list of foods to be excluded from the menu. Cannot be used in small quantities:
- salt (except in rare cases);
- homemade preparations of vegetables and fruits (marinades, pickles, cans);
- alcoholic beverages;
- carbonated drinks;
- juices;
- mineral water (because it contains gases);
- wheat flour;
- bakery products and bread;
- semi-finished products;
- canned food (meat, fish and vegetables);
- confectionery (sweets, lollipops, tablets, chocolate, cookies, pastries, cakes);
- fatty meat;
- fatty fish;
- milk;
- cereals;
- sour cream;
- mayonnaise;
- bananas (fresh, mashed, dried);
- what;
- grapes (all varieties and raisins);
- sugar (white, cane);
- aromas;
- gelling ingredients;
- whipped cream;
- potatoes (and other starchy vegetables); sauces;
- spices;
- spices.
Forbidden honey and dishes it enters. Sausages and sausages, cooked and smoked sausage, lard should not be eaten during this period.
Approved Products
The following products can be used for cooking:
- kefir;
- plain yogurt (bio); rye croutons;
- tomato juice with salt-free pulp (best done at home);
- cheese (hard, non-fat varieties);
- sea fish;
- natural coffee (tasteless, cream and sugar);
- beef (cooked, stewed, steamed);
- chicken (cooked, steamed);
- eggs (quail, chicken) - you can cook them, add cheese, cooking method - hard boiled; zucchini;
- eggplants (can be fried);
- parsnip root;
- apples (unsweetened, green);
- pears (salty are recommended - for example, Chinese);
- citrus fruits (oranges, lemons, grapefruit, mandarins);
- green tea (no additives);
- lemon juice;
- vegetable oils (sunflower and olive) - you need to choose unrefined;
- cherries 50 g each; kiwis (take into account 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 the side dish. You need to include them in your 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 food. You can not cook fried potatoes on bacon, kebabs, but you can include steamchops and meatballs.
Sample grocery shopping for 2 weeks
Every two 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 natural coffee beans - 1 pack;
- white cabbage - 2-3 kg;
- fruit - 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 pumpkins - 2 kg;
- vegetable oil - 0, 5-1 l;
- lean beef - 1 kg;
- green tea - 1 pack (no additives).
It is recommended to buy kefir and yogurt to keep these products fresh.
Japanese diet for 14 days: menu, table
The diet program is based on a complete menu with a certain amount of calories. Menb per 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 steamed with vegetable oil (150 g), homemade tomato juice (200 ml) | Fish, steamed or lightly fried 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 (slices) or veal, livestock - optional (200 g), kefir (200 ml) |
| 3 | Rye flour or biscuit toast without salt in the composition (1 piece) drink among allowed (200 ml) | Zucchini, grated and fried not to brown in vegetable oil (unrefined sunflower) (any quantity) | Vegetable casserole with yogurt (200 g). |
| 4 | Grated carrot with lemon juice | Whole fish, fried or cooked (200 g), tomato juice (200 ml) | Fruit slicing (200 g), as an option - fruit salad with lemon juice topping |
| 5 | Carrots with lemon juice | Cooked fish (fillet) and tomato juice (1 glass) | Miscellaneous fresh fruit (total weight200 g) whole fruit |
| 6 | Chicory drink (200 ml) | Cooked chicken fillet (500 g), finely chopped salad for better absorption of cabbage and carrots with vegetable dressing computer | Chicken eggs with a piece of cheese (2 pcs), fresh carrots, cut into slices |
| 7 | Green tea (200 ml) without sweetener | Steamed beef, previously lightly beaten (200 g) | Roast beef (200 g), a glass of kefir |
| 8 | Drinks based on natural coffee (200 ml) | Cooked white chicken (200 g), in addition, "vitamin" salad of chopped cabbage with vegetable oil (200 g) | Quail eggs sprinkled with grated cheese - 2 pcs, fresh carrots - 1 pc |
Results achieved 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.
Cessation of the Japanese diet
Japanese dietary restriction rules suggest the right solution. Recommendations:
- add parts gradually;
- smoothly expand your diet;
- maintain a rational diet.
Cereals, salt, sweets can't be included in the menu right away.
Various contraindications
The technique is not suitable for people who are exposed to 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 weight loss method cannot be used because the menu is not balanced. People with cardiovascular disease cannot adhere to the restrictions (increased amount of coffee). Wrong output will lead to rapid weight gain.
The most popular Japanese diet recipesCarrot salad recipe: 1 carrot and 10 ml of vegetable oil. Preparation: Peel a carrot, grate it on a fine grater or cut it into thin rings. Add oil, stir. Adding lemon juice (to taste) will help add spice.
Baked 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 wash the 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 piece), tangerine (3 slices for juice). Wash the diced fruit. Squeeze the juice from slices of mandarin, sprinkle with fruit, stir.
The14-day Japanese diet gives excellent results when followed. The exit from it should be smooth. This is necessary so that the lost kg does not return. Restrictions can be repeated after consulting a doctor and no more than 2 times a year.