Fasting days, diets, nutrition programs - what methods does the fair sex use. Few manage to gain a beautiful and slim figure in a short time and consolidate the result obtained, but this is quite real. The popular Japanese diet around the world for 14 days, the menu of which is diverse and simple, is considered one of the most affordable and effective. Japanese women are a vivid example of this: they always differ not only in good figure and good health, but also look younger than their age. They believe that the main secret to this is a two-week course, compiled by professional nutritionists.
What's so 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 this is the only thing that makes it related to Japan.
The main characteristics of any diet are the time for which they are designed and the products that are used to compose 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.
A distinctive feature of this diet is moderation in everything: in the set of allowed foods, the size of the portions and their caloric content.
Rules and principles of the Japanese diet. Pros, cons and contraindications!
Any diet, such as fasting, is a severe stress for the whole organism. That is why, so that weight loss does not lead to health problems and leads to the desired results, it is very important to strictly follow the recommendations and follow certain rules.
Basic principles:
- Mandatory preparation: a positive attitude and rest the day before;
- Duration - 14 days;
- Diet: 3 times a day;
- Menu: protein low in calories, low in carbohydrates;
- 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 drastically, which can cause a slight alteration of some bodily functions. That is why it is very important:
- Strictly adhere to the recommended menu. You cannot substitute some products for others, and you should not change the amount of ingredients by reducing or increasing the servings.
- During the entire period of the diet, you need to drink at least 1, 5 liters of water. Allowed: mineral water (not carbonated), boiled, spring.
- Drink 200 g (one 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.
- From day one until you quit the diet, you need to take a multivitamin.
Pros and cons:
- The advantages of this diet include: availability, simplicity and effectiveness. Subject to all the rules, the result obtained is maintained for several years.
- The only downside to a two week weight loss course is the rigor of the diet. Violation of one of the rules can lead to a violation of the entire cycle. If for any reason you get lost, start over from the next day.
Contraindications for use:
Avoid dieting during pregnancy, the puerperium, or breastfeeding. At this time, the female body needs additional resources.
This weight loss option is not suitable for athletes and people who do physical work. Since the products are quite low in calories, it is undesirable to go on a diet postoperatively and during rehabilitation.
Contraindications include: chronic heart and kidney disease, gastrointestinal disorders, gastritis, ulcers.
A slight discomfort, headache, and general weakness during the diet indicate that your body cannot cope, and this weight loss option is not suitable for you. In this case, the diet should be stopped immediately.
Menu creation and grocery shopping.
Before starting a diet, it is advisable to undergo an examination and consult a doctor. If there are no reasons or contraindications, it is time to start preparing. Since the diet is quite strict, it is advisable to draw up a menu in advance and buy the necessary products. This will help protect you from the temptation to break the regimen.
Try to limit the amount of sweets and fatty foods the day before starting the diet. To make it easier to get started, it is advisable to sleep well and rest the day before.
For the diet to be even more effective, you must be mentally prepared. Only positive emotions and positive mood will help you achieve the desired results. If you are not ready, then postpone the start of the diet to the next day, but in no case do not force yourself, otherwise all efforts will be wasted.
List of required products:
- Chicken fillet (breast) - 1 kg.
- Chicken egg - 20 pcs.
- Non-fat meat - 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 banana) - 1 kg.
- Ground black coffee (beans) - 1 packet.
- Green tea without additives - 1 packet.
- Olive oil (cold pressed) - 0, 5 l.
All produce should be good quality vegetables - fresh dairy products are best bought on the day of the diet or in advance at night.
Coffee and tea must be natural, insoluble.
Vegetables can be cooked in any quantity, so you can buy them if necessary.
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.
Full menu for 14 days
Make sure to drink a glass of water before breakfast every day, so prepare it well in advance. Drink hot beverages without sugar; the addition of honey and milk is unacceptable. During the day, you can drink water without restrictions, but snacks should be excluded.
Day 1
- Breakfast: A cup of coffee or tea (without milk / sugar).
- Lunch: Hard-boiled (hard) eggs - 2 pieces. Raw or boiled coleslaw with olive oil - unlimited. Tomato juice - 1 glass. The drink can be substituted for 2 medium-sized fresh tomatoes.
- Dinner: Fish fillet (fried / boiled) - 200 g. Fresh coleslaw with oil - no limits.
Day 2
- Breakfast: Natural black coffee, you can use 1 crouton without sugar.
- Lunch: Boiled fish - 200 g, fresh cabbage or stewed with butter.
- Dinner: boiled beef - 100 g, kefir - 1 glass.
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 pieces.
Day 4
- Breakfast: Carrot salad (season with lemon juice).
- Lunch: boiled fish - 200 g, tomato juice - 1 glass.
- Dinner: Fruit - 200 g.
Day 5
- Breakfast: Carrot salad (season with lemon juice).
- Lunch: boiled fish - 200 g, tomato juice - 1 glass.
- Dinner: Fruit - 200 g.
Day 6
- Breakfast: Coffee or tea.
- Lunch: Boiled chicken; cabbage and carrot salad with vegetable oil.
- Dinner: Boiled egg (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 from the previous days (except day 3).
Day 8
- Breakfast: Natural green tea.
- Lunch: Boiled chicken - 500 g, Fresh carrot and cabbage salad - unlimited.
- Dinner: boiled eggs - 2 pieces 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 glass.
- Dinner: Fruit - 200 g.
Day 10
- Breakfast: Natural coffee.
- Lunch: boiled egg - 1 pc. Carrots with vegetable oil - 3 pcs.
- Dinner: Fruit - 200 g.
Day 11
- Breakfast: Natural coffee. Rye croutons - 1 pc.
- Lunch: aubergine or zucchini (unlimited).
- Dinner: Boiled beef - 200 g. Boiled egg - 2 pieces. Fresh cabbage with vegetable oil - no restrictions.
Day 12
- Breakfast: Natural coffee with croutons.
- Lunch: Boiled or fried fish - 200 g. Buttered fresh cabbage - unlimited.
- Dinner: Boiled beef - 100 g. Non-fatty kefir - 1 glass.
Day 13
- Breakfast: Natural coffee.
- Lunch: boiled eggs - 2 piecesBoiled or raw cabbage with butter. Tomato juice - 1 glass.
- Dinner: Fish (steamed, boiled, fried) - 200 g.
Day 14
- Breakfast: Natural coffee.
- Lunch: A serving of boiled or fried fish - 200 g. Fresh cabbage with butter.
- Dinner: Boiled beef - 200 g. Kefir - 200 g.
Get off the diet
After a two-week food restriction, it is very important to go off the diet correctly. This will help not only to consolidate the result, but will also help the body to overdo it without problems. For 3-5 days, continue to limit yourself to sweets, do not abuse salty foods and alcohol. Introduce new foods that were not on the diet menu gradually, in small portions.
As you can see, the classic Japanese diet for 14 days, whose menu and rules are given above, is a simple and fast way to lose weight without much effort. It is harmless and safe for health, however, it must be remembered that it will be possible to carry out a weight loss cycle in 6-7 months, when your body finally gets stronger and gets used to a new diet.