Fasting days, diet, nutrition programs - which methods are used by the fair sex. Rarely do they manage to acquire a beautiful and slender figure in a short time and consolidate the result obtained, but this is quite realistic. The popular 14-day Japanese diet around the world, whose menu is varied and simple, is considered one of the most affordable and effective. Japanese women are a clear example of that - they always differ not only in good figure and good health, but also look younger than their years. They believe that the main secret of this is a two-week course compiled by professional nutritionists.
What is special about the Japanese diet?
Despite the fact that the diet is called the land of the rising sun, it is suitable for people living in different countries. It is believed that this nutritional system was developed in one of the Tokyo clinics and it is the only thing that connects it with Japan.
The main characteristics of any diet are the time for which it is designed and the products used to assemble the diet. The Japanese diet belongs to the category of universal - the dishes are very simple and you can always find everything you need in the nearest supermarket or retail store.
The peculiarity of this diet is moderation in everything: in the set of allowed foods, portion sizes and their caloric content.
Rules and principles of the Japanese diet. Advantages, disadvantages and contraindications!
Any diet, like fasting, is a serious stress for the whole organism. Therefore, in order for weight loss not to lead to health problems and to the desired results, it is very important to strictly follow the recommendations and adhere to certain rules.
Basic principles:
- Mandatory preparation - a positive attitude and rest the day before;
- Duration - 14 days;
- Diet - 3 times a day;
- Menu-low-calorie, low-carbohydrate, protein;
- Result - up to 8 kg in 14 days;
- Restrictions - no more than 2 times a year.
Rules and recommendations:
During the diet the metabolism changes dramatically, which can lead to a mild disturbance of some bodily functions. That is why it is very important:
- Strictly follow the recommended menu. You can’t replace some products with others, and you also shouldn’t change the amount of ingredients by reducing or increasing portions.
- During the entire period of the diet, you should drink at least 1. 5 liters of water. Allowed: mineral (non-carbonated), boiled, spring water.
- Drink 200 g (glass) of warm water every morning on an empty stomach.
- The use of alcoholic beverages, salt, sugar and flour products is prohibited.
- The last meal is 2-3 hours before bedtime.
- You should take multivitamins from the first day until you leave the diet.
Pros and cons:
- The advantages of this diet include: accessibility, simplicity and efficiency. In accordance with all the rules, the achieved result is maintained for several years.
- The only disadvantage of a two-week weight loss course is the strictness of the diet. Violation of one of the rules can lead to violation of the entire cycle. If for some reason you get lost, start over the next day.
Contraindications for use:
Avoid dieting during pregnancy, after childbirth or while breastfeeding. At this point, the female body needs additional resources.
This weight loss option is not suitable for athletes and those engaged in physical work. Since the products are quite low in calories, it is undesirable to go on a diet in the postoperative period and during rehabilitation.
Contraindications include: chronic heart and kidney disease, gastrointestinal disorders, gastritis, ulcers.
Mild weakness, headache, and general weakness during the diet indicate that your body is unable to withstand it, and this weight loss option is not suitable for you. In that case, the diet should be stopped immediately.
Creating menus and buying groceries
Before starting the child it is advisable to undergo an examination and consult a doctor. If there are no reasons and contraindications, it is time to start preparation. Since the diet is quite strict, it is advisable to compile a menu in advance and buy the necessary products. This will help protect you from the temptation to end the regime.
Try to limit the amount of sweets and fatty foods the day before starting the diet. To make it easier to start, it is recommended to get a good night's sleep and rest the day before.
To make your diet even more effective, you need to prepare yourself mentally. Only positive emotions and a positive mood will help you achieve the desired results. If you are not ready, postpone the start of the diet the next day, but in no case do not force yourself, otherwise all efforts will be in vain.
List of required products:
- Chicken fillet (breast) - 1 kg.
- Chicken egg - 20 pcs.
- Lean beef - 1 kg.
- Sea fish (any), fillet - 2 kg.
- Lemon - 1 pc.
- White cabbage - 2 pcs.
- Carrots - 3 kg.
- Zucchini or eggplant - 1 kg.
- Tomato juice (not salted) - 1 l.
- Kefir - 1 l.
- Any fruit (except grapes and bananas) - 1 kg.
- Ground black coffee beans - 1 pack.
- Green tea without additives - 1 pack.
- Olive oil (cold pressed) - 0, 5 l.
All products should be of good quality, vegetables - fresh, dairy products are best bought on the day of the diet or in advance in the evening.
Coffee and tea must be natural, insoluble.
Vegetables can be cooked in any quantity, so you can buy it if needed.
In addition to these foods, you should have plenty of fluids in your diet, a small amount of rye bread and hard cheese is allowed.
Complete menu in 14 days
Drink a glass of water every day before breakfast, then prepare it in advance. Drink hot drinks without sugar; adding honey and milk is unacceptable. You can drink water without restrictions during the day, but snacks should be excluded.
Day 1
- Breakfast: A cup of coffee or tea (without milk / sugar).
- Lunch: boiled egg (hard boiled) - 2 pcs. Cooked or raw cabbage salad with olive oil - unlimited. Tomato juice - 1 cup. The drink can be replaced with 2 fresh medium-sized tomatoes.
- Dinner: Fish fillet (fried / cooked) - 200 g. Fresh cabbage salad with oil - no restrictions.
Day 2
- Breakfast: You can use natural black coffee, 1 unsweetened crouton.
- Lunch: Boiled fish - 200 g, fresh cabbage or stewed with butter.
- Dinner: boiled beef - 100 g, kefir - 1 cup.
Day 3
- Breakfast: a slice of rye bread (croutons), a cup of coffee or tea.
- Lunch: fried zucchini or eggplant (unlimited).
- Dinner: boiled beef - 200 g, cabbage and butter salad, boiled egg - 2 pcs.
Day 4
- Breakfast: carrot salad (season with lemon juice).
- Lunch: boiled fish - 200 g, tomato juice - 1 cup.
- Dinner: Fruit - 200 g.
Day 5
- Breakfast: carrot salad (season with lemon juice).
- Lunch: boiled fish - 200 g, tomato juice - 1 cup.
- Dinner: Fruit - 200 g.
Day 6
- Breakfast: coffee or tea.
- Lunch: Boiled chicken; cabbage and carrot salad with vegetable oil.
- Dinner: boiled egg (hard boiled) - 2 pcs. fresh carrots - 1 pc.
Day 7
- Breakfast: A cup of green tea.
- Lunch: Boiled beef - 200 g, Fruit - 200 g.
- Dinner: Choose one of the dinners of the previous days (except the 3rd day).
Day 8
- Breakfast: Natural green tea.
- Lunch: boiled chicken - 500 g, salad of fresh carrots and cabbage - unlimited.
- Dinner: boiled egg - 2 pcs. Raw carrots with vegetable oil - 200 g.
Day 9
- Breakfast: Season raw carrots (grated) with lemon juice - 1 pc.
- Lunch: Boiled or fried fish - 200 g, tomato juice - 1 cup.
- Dinner: Fruit - 200 g.
Day 10
- Breakfast: Natural coffee.
- Lunch: boiled egg - 1 pc. Carrot with vegetable oil - 3 pcs.
- Dinner: Fruit - 200 g.
Day 11
- Breakfast: Natural coffee. Rye croutons - 1 pc.
- Lunch: eggplant or zucchini (unlimited).
- Dinner: Boiled beef - 200 g Boiled egg - 2 pcs. Fresh cabbage with vegetable oil - no restrictions.
Day 12
- Breakfast: Natural coffee with croutons.
- Lunch: boiled or fried fish - 200 g. Fresh cabbage with butter - unlimited.
- Dinner: Cooked beef - 100 g. Kefir is not greasy - 1 cup.
Day 13
- Breakfast: Natural coffee.
- Lunch: Boiled eggs - 2 pcs. Cooked or raw cabbage with butter. Tomato juice - 1 cup.
- Dinner: Fish (steamed, cooked, fried) - 200 g.
Day 14
- Breakfast: Natural coffee.
- Lunch: Portion of cooked or fried fish - 200 g. Fresh cabbage with butter.
- Dinner: boiled beef - 200 g, kefir - 200 g.
Getting out of the diet
After a two-week dietary restriction, it is very important to get out of the diet properly. This will help not only to consolidate the results, but will also help the body to overestimate smoothly. Continue to limit yourself to sweets for 3-5 days, do not abuse salty foods and alcohol. Enter new foods that have not been on the diet menu gradually, in small portions.
As you can see, the classic 14-day Japanese diet, the menu and whose rules are listed above, is a simple and quick way to become slimmer without much effort. It is harmless and safe for health, however it should be borne in mind that it will be possible to make a turn in weight loss in 6-7 months, when your body finally strengthens and gets used to the new diet.