A 14-day Japanese diet is a way to regain weight and slim shape without exhausting fasting. The approach to product selection is special. The number of calories and the compatibility of the ingredients are taken into account. Fat cells die quickly. You can lose 5-10 kg during the period of compliance with the restrictions.
Japanese Diet for 14 Days: Principles Affecting the Weight Loss Process
The principles of weight loss consist of 3 indicators:
- low calorie content; the presence of
- protein components in the diet; Lack of
- salt in ready meals.
Weight loss is triggered by an accelerated metabolic process. Protein increases the body's heat production. Cells and tissues are freed from excess fluid. This is due to the restriction or lack of salt in the foods. In addition, it is possible to get rid of edema and normalize pressure indicators with age. The body gets minimal calories. The amount is enough 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 form (combustion process).
- Suitable for people of different weights.
- It takes up to 5 kg in 7 days.
- Fats and carbohydrates are present.
If there are no differences in health and no contraindications, the diet can be continued for up to 30 days. The Japanese menu is designed with the fact that at least 100 different products should appear on the table within a week.
The diet is strict. Psychological presetting helps to avoid unnecessary emotional stress. Experts recommend that the weight loss method be repeated no more than twice a year.
Additional effect, following the rules: the result achieved lasts a long time. To do this, you need to exit the diet correctly (a sharp increase in the caloric content of foods is not allowed). You need to give up this way to lose weight and maintain weight:
- pregnant women;
- breastfeeding mothers;
- patients with varying degrees of liver disease;
- if you have kidney pathologies;
- diseases of the gastrointestinal tract and stomach - gastritis and ulcers.
There are also restrictions on violations in the field of cardiology. It is recommended to consult a doctor before starting the diet.
Key Principles of Effective Diet Nutrition
There are many principles in a 2-week Japanese diet that can be followed to increase its effectiveness. They have been around for 15 years:
- Total lack of salt (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 requirements - 18-40 years old.
- Suitable for both men and women.
Dietary rules are highlighted:
- 90% of the liquid is pure water;
- Fish in dishes, cooked and steamed. Moderate frying is also allowed;
- there are no restrictions on cereals, but it is recommended that rice and legumes predominate; The menu should include
- vegetables, including cabbage;
- completely ruled out simple carbs;
- Sugar-free kefir is allowed in the morning (for breakfast).
You cannot change the menu daily. The priority of meat is beef. Chicken is allowed. Do not use skin while cooking. The basis of a diet is a reduction in daily caloric intake. Snacks are not allowed. You must reject:
- salt (fresh food helps to get rid of excess amount faster);
- smoked meats;
- fatty foods;
- ready meals;
- fast food;
- juices;
- alcoholic beverages;
- fast food and chips.
Adherence to the principles allows you to speed up the metabolic processes in the body. Fat deposits quickly disappear and are converted into energy. The nutrition program includes:
- eggs;
- coffee (freeze-drying is 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 in the Japanese diet is built in two directions. Excess fat and volume are taken into account. If they are small, 7 days is preferable. Severe overload will take 14 days. The main principles of nutrition during this period are:
- Prohibition on the use of alternative foods (beef is not a substitute for pork).
- Permission to use tomato juice instead of fresh tomatoes.
- Removal of sugar and flour in any form.
Entering and exiting the diet should be smooth. Typical: Weight loss results will be less noticeable if another dietary restriction was in place before the Japanese diet. A fasting day should be taken daily before starting the diet with a normal diet. Several options are allowed: for kefir or apples, use cooked meat with fresh or steamed vegetables. Exiting the diet should be smooth. New products should be introduced gradually. It is recommended to add 1-2 species per week to the diet. The lack of salt in the vessels helps remove excess fluid from the tissues and cells. It accounts for 30% of the volume and excess weight. The selected strict deadlines cannot be exceeded. It is impossible to rearrange the days and the menu for breakfast, lunch and dinner.
Advantages and Disadvantages of the Japanese Diet
The Japanese diet food system has many advantages and disadvantages. These should be considered before starting a diet. Benefits include:
- Reducing the amount of salt in your diet reduces your risk of developing cardiovascular disease;
- ability to choose the duration of the diet - 7 or 14 days;
- lost weight and the amount will not return if the entry into and exit from the diet has been performed correctly; The
- food set in the diet is available to everyone (not unusual food or exotic food);
- lack of or getting rid of edema;
- the presence of protein ingredients does not result in sagging of the skin or the appearance of stretch marks in places where the fat layer is reduced;
- there are no strict restrictions on cooking (products can be cooked, put in a water bath, steamed, fried in vegetable oil);
- vitamins and minerals get into the body with plant ingredients and vegetables.
14 days is the optimal period for weight loss. The body is not stressed. Mood and vitality are not diminished. Stamina and mental alertness remain high. Performance indicators do not fall.
Disadvantages of the Japanese diet:
- The system should not be used in diseases of the gastrointestinal tract.
- The number of meals is limited to 3 (a healthy diet means 5-6 meals in small portions).
- Age limits apply (diet is not suitable for older people).
There are contraindications to complying with the restrictions of the Japanese system. You cannot start it yourself without first talking to a doctor.
Illegal Japanese diet foods
The 7 or 14 day Japanese diet lists foods that should be excluded from the menu. Not for small amounts:
- salt (except in rare cases);
- homemade vegetable and fruit preparations (pickles, pickles, preserves);
- alcoholic beverages;
- carbonated beverages;
- juices;
- mineral water (since it contains gases);
- wheat flour;
- bakery and bread;
- semi-finished products;
- canned food (meat, fish and vegetables);
- confectionery (sweets, lollipops, tablets, chocolate, cookies, cakes, pastries);
- fatty meat; fatty fish;
- milk;
- cereals;
- sour cream;
- mayonnaise;
- bananas (fresh, mashed, dried);
- persimmons;
- grapes (all varieties and raisins);
- sugar (white, cane);
- flavors;
- gelling ingredients;
- whipped cream;
- potatoes (and other starchy vegetables);
- sauces;
- spices;
- spices.
Honey and the foods it puts into it have been banned. Sausages and sausages, cooked and smoked sausages, bacon may not be consumed during this period.
Approved Products
The following products are allowed for cooking:
- kefir;
- plain yogurt (bio);
- rye croutons;
- tomato juice with pulp without salt (best at home);
- cheese (hard, low-fat varieties);
- sea fish;
- natural coffee (does not contain flavors, cream and sugar);
- beef (cooked, stewed, steamed);
- chicken (cooked, steamed);
- eggs (quail, chicken) - you can boil it, you can add cheese, cooking method - hard boiled;
- zucchini;
- eggplant (bakable);
- parsnips root;
- apples (unsweetened, green);
- pear (salty recommended - Chinese for example);
- citrus fruits (orange, lemon, grapefruit, mandarin);
- green tea (without additives);
- lemon juice;
- vegetable oils (sunflower and olive) - you should choose unrefined;
- 50 g of cherries each;
- kiwi (note allergic reactions to the product);
- plums (fresh, small quantities only);
- white cabbage;
- carrots (fresh, cooked, grated);
- rye bread;
Garnish with meat, poultry or fish. You have to add them to the menu every day. The difficulty is that you can't "adjust" your taste to your usual taste. Don't add spices, herbs or other methods. They don't add salt to the dish. You can't cook fried potatoes or kebabs in bacon, but you can add steam slices andthe meatballs.
Food Purchase Samples for 2 Weeks
You can purchase within 2 weeks:
- 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 packet;
- white cabbage - 2-3 kg;
- fruit - 1 kg (optional);
- lemon - 2-3 pcs;
- fresh sea fish (whole carcass) - 2 kg;
- unfrozen fish fillet - 1 kg;
- hard cheese, low fat - 200 g;
- melon and pumpkin - 2 kg; vegetable oil - 0, 5-1 l;
- lean beef - 1 kg;
- green tea - 1 pack (without additives).
It is recommended to buy kefir and yogurt as needed to keep these products fresh.
Japanese diet for 14 days: menu, table
The nutrition program is based on a complete menu bar with a certain amount of calories. Menb during the day (every 14):
| Diet Day | Breakfast | Lunch | Dinner |
| 1 | Coffee (200 ml) steamed without sugar and milk or the same amount of green tea with vegetable oil (150 g) and 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 pc) | Boiled cabbage (or steamed with sunflower oil in water), fried or cooked fish, dressing - vegetable oil (portion 200 g) | Stewed beef (slices) resp. calf, poultry - optional (200 g), kefir (200 ml) |
| 3 | Salt-free toast (1 pc) of rye flour or biscuits out of the permitted (200 ml) | Zucchini, grated and fried in vegetable oil (unrefined sunflower) until golden brown (in any quantity) | With casserole yogurt with vegetables (200 g). |
| 4 | Grated carrots with lemon juice | Whole fish, fried or cooked (200 g), tomato juice (200 ml) | Fruit slicing (200 g), optionally - fruit salad with lemon juice dressing |
| 5 | Carrot with lemon juice | Cooked fish (fillet) and tomato juice (1 glass) | Various fresh fruits (total weight) c200 g) whole fruit |
| 6 | Chicory drink (200 ml) | Boiled chicken fillet (500 g), chopped salad for better absorption of cabbage and carrots with vegetable dressing butter | Chicken eggs with a piece of cheese (2 pieces), fresh carrots, cut into slices |
| 7 | Green tea (200 ml) has no sweetener | Stewed beef, lightly beaten in advance (200 g) | Roast beef (200 g), a glass of kefir |
| 8 | Natural coffee based drink (200 ml) | Boiled white chicken (200 g) plus chopped cabbage "vitamin" salad with vegetable oil (200 g) | Quail eggs sprinkled with grated cheese - 2 pieces, fresh carrots - 1 piece |
The results achieved will last for 2-3 years. The average caloric value is 800-850 kcal. Drink extra water during the day. As an option, the menu can be repeated after reaching day 8 of the diet.
Exit the Japanese diet
Japanese dietary restrictions suggest the right solution. Recommendations:
Add
- doses gradually;
- smoothly expand your diet;
- follow a rational diet.
Cereals, salt, sweets should not be on the menu immediately.
Various contraindications
The technique is not suitable for those who experience 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, the method of weight loss is not applicable because the menu is not balanced. People with cardiovascular disease are unable to comply with the restrictions (increased coffee intake). Poor exit leads to rapid weight gain.
The most popular Japanese diet recipesCarrot salad recipe: 1 carrot and 10 ml of vegetable oil. Preparation: peel the carrots, grate them on a fine grater or cut into thin rings. Add oil, stir. Adding lemon juice (to taste) helps add spice.
Fried eggplant and zucchini with cheese and yogurt: zucchini and eggplant (1 piece), cheese (50 g), chicken egg (2 pieces), natural yogurt without additives (200 ml). Preparation: Peel and rinse the vegetables. Cut into small pieces. Put it in shape. Beat the eggs, mix with yogurt. Pour the mixture over the vegetables. Grate the cheese, sprinkle on the dish. Bake for 40 minutes. The oven temperature is 150 degrees.
Fruit salad: green apple, pear, kiwi (1 piece), tangerine (3 slices for juice). Wash the fruit, cut into cubes. Squeeze the juice from the tangerine slices, sprinkle with fruit, mix.
A 14-day Japanese diet gives excellent results if followed. The exit must be smooth. This is necessary so that the lost kg does not return. Restrictions may be repeated after consultation with a physician and up to twice a year.