Fasting days, diets, nutrition programs - what methods the fair sex uses. Few people manage to get a nice and slender figure in a short time and consolidate the result, but it is completely real. The worldwide popular Japanese diet for 14 days, with a varied and simple menu, is one of the most affordable and effective. Japanese women are vivid examples of this - they always not only differ in good shape and good health, but also look younger than their age. The main secret to this is believed to be a two-week course compiled by professional nutritionists.
What is special about the Japanese diet?
Even though the diet is called the country of the rising sun, it is suitable for people living in different countries. It is believed that this nutritional system was developed at one of the clinics in Tokyo, and that is the only thing that can be linked to Japan.
The main features of any diet are the timing for which it is designed and the products used to compile the diet. The Japanese diet falls into the universal category - the food is very simple and you can always find everything you need at the nearest supermarket or retail store.
The distinguishing feature of this diet is moderation in everything: the foods allowed, the size of the portions and the caloric content.
Rules and principles of the Japanese diet. Advantages, disadvantages and contraindications!
Any diet, such as fasting, is severe stress for the whole body. Therefore, in order to ensure that weight loss does not lead to health problems and the desired results, it is very important that you strictly follow the recommendations and certain rules.
Principles:
- Mandatory preparation - positive attitude and rest the day before;
- Duration - 14 days;
- Diet - 3 times a day;
- Menu-low-calorie, low-carb, protein;
- Result - up to 8 kg in 14 days;
- Restrictions - up to 2 times a year.
Rules and recommendations:
During the diet, the metabolism changes dramatically, which can lead to a slight disruption of some body functions. That is why it is very important:
- Strictly follow the recommended menu. Some products are not substitutes for others and the amount of ingredients should not be changed by reducing or increasing the doses.
- Drink at least 1. 5 liters of water throughout the diet. Permitted: 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 2-3 hours before bedtime.
- You should take a multivitamin from day one until the end of your diet.
Pros and cons:
- The benefits of this diet are: accessibility, simplicity and efficiency. By following all the rules, the result achieved will be maintained for several years.
- The only downside to a two-week diet is the rigor of the diet. Violation of one rule can lead to violation of the entire cycle. If you get lost for some reason, start over the next day.
Contraindications to use:
Avoid diet during pregnancy, the postpartum period, or breastfeeding. At this time, the female body needs additional resources.
This weight loss option is not suitable for athletes and those who do physical work. Because the products are fairly low in calories, diet is not desirable in the postoperative period and during rehabilitation.
Contraindications: chronic heart and kidney disease, gastrointestinal diseases, gastritis, ulcers.
Mild malaise, headaches, and general weakness during the diet indicate that your body is unable to cope and this weight loss option is not right for you. In this case, the diet should be stopped immediately.
Menu making and grocery store
It is advisable to examine and consult a doctor before starting your diet. If there are no causes and contraindications, it’s time to start preparing. As the diet is quite strict, it is advisable to prepare the menu in advance and buy the necessary products. This will help protect you from the temptation to break the regime.
Try to limit the amount of sweets and fatty foods the day before you start your diet. To make your departure easier, it is advisable to sleep a good night and relax the day before.
To make your diet even more effective, you need to be mentally prepared. Only positive emotions and a positive mood will help you achieve the results you want. If you are not ready yet, postpone the start of your diet until the next day, but do not force yourself under any circumstances, otherwise all efforts will be wasted.
List of required products:
- Chicken fillet (breast) - 1 kg.
- Chicken eggs - 20 pcs.
- Non-fatty beef - 1 kg.
- Sea fish (any), fillets - 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 (bean) coffee - 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 to buy on a diet day or evening.
Coffee and tea should be natural, insoluble.
Vegetables can be cooked in any quantity, so you can buy them if needed.
In addition to these foods, there should be plenty of fluids in the diet, small amounts of rye bread and hard cheese are allowed.
Full menu for 14 days
Drink a glass of water every day before breakfast, so prepare in advance. Drink hot drinks without sugar; the addition of honey and milk is unacceptable. You can drink water without restriction during the day, but snacks should be excluded.
One day
- Breakfast: a cup of coffee or tea (without milk / sugar).
- Lunch: boiled eggs (hard boiled) - 2 pcs. Cooked or raw cabbage salad with olive oil - unlimited. Tomato juice - 1 glass. 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.
2 days
- Breakfast: Natural black coffee, 1 unsweetened croutons.
- Lunch: boiled fish - 200 g, fresh cabbage or steamed in butter.
- Dinner: boiled beef - 100 g, kefir - 1 glass.
3 days
- Breakfast: A slice of rye bread (with croutons), a cup of coffee or tea.
- Lunch: fried zucchini or eggplant (unlimited).
- Dinner: boiled beef - 200 g, salad of cabbage and butter, boiled eggs - 2 pcs.
4 days
- Breakfast: carrot salad (flavored with lemon juice).
- Lunch: boiled fish - 200 g, tomato juice - 1 glass.
- Dinner: Fruit - 200 g.
5 days
- Breakfast: carrot salad (flavored with lemon juice).
- Lunch: boiled fish - 200 g, tomato juice - 1 glass.
- Dinner: Fruit - 200 g.
6 days
- Breakfast: coffee or tea.
- Lunch: boiled chicken; salad with cabbage and carrots with vegetable oil.
- Dinner: boiled eggs (hard boiled) - 2 pcs. fresh carrots - 1 pc.
7 days
- Breakfast: a cup of green tea.
- Lunch: boiled beef - 200 g, fruit - 200 g.
- Dinner: Choose from the previous day’s dinners (except Day 3).
8 days
- Breakfast: Natural green tea.
- Lunch: boiled chicken - 500 g, fresh carrot and cabbage salad - unlimited.
- Dinner: boiled eggs - 2 pcs. Raw carrots with vegetable oil - 200 g.
Day 9
- Breakfast: Carrots are seasoned raw (grated) with lemon juice - 1 pc.
- Lunch: boiled or fried fish - 200 g, tomato juice - 1 glass.
- Dinner: Fruit - 200 g.
10 days
- Breakfast: Natural coffee.
- Lunch: boiled eggs - 1 pc. Carrots with vegetable oil - 3 pcs.
- Dinner: Fruit - 200 g.
Day 11
- Breakfast: Natural coffee. Rose croutons - 1 pc.
- Lunch: eggplant or zucchini (unlimited).
- Dinner: Boiled beef - 200 g. Boiled eggs - 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: Boiled beef - 100 g. Kefir is not greasy - 1 cup.
Day 13
- Breakfast: Natural coffee.
- Lunch: boiled eggs - 2 pcs. Boiled or raw cabbage with butter. Tomato juice - 1 glass.
- Dinner: fish (steamed, cooked, fried) - 200 g.
Day 14
- Breakfast: Natural coffee.
- Lunch: A serving of cooked or fried fish - 200 g. Fresh cabbage with butter.
- Dinner: boiled beef - 200 g, kefir - 200 g.
Exit the diet
After a two-week meal restriction, it is very important to get out of your diet properly. This not only helps to consolidate the result, but also to smoothly cross the body. Continue to limit yourself to sweets for 3-5 days, do not abuse salty foods and alcohol. Gradually introduce new foods in small portions that were not on the diet menu.
As you can see, the classic Japanese diet for 14 days, the menu and rules of which are given above, is an easy and quick way to be leaner without any effort. Harmless and safe for health, however, we must remember that in 6-7 months, when the body finally gets stronger and gets used to the new diet, a weight loss turn will be possible.