Fasting days, diets, nutrition programs - what methods are used by the fair sex. Few manage to acquire a beautiful and slender figure in a short time and consolidate the result, but it is very real. The Japanese diet popular all over the world for 14 days, the menu of which is simple and varied, 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 health, but also in appearance younger than their age. They believe that the main secret of this is a two-week course, compiled by professional nutritionists.
What is the particularity of 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 clinics in Tokyo and it is the only thing that makes it related to Japan.
The main characteristics of any diet are when it is designed and the products that are used to compose the diet. The Japanese diet belongs to the category of universals - 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 foods allowed, the size of the portions and their calorie content.
Rules and principles of the Japanese diet. Advantages, disadvantages and contraindications!
Any diet, like fasting, is a major stress for the whole body. That is why, in order for weight loss not to lead to health problems and lead to the desired results, it is very important to strictly follow the recommendations and follow certain rules.
Basic principles:
- Compulsory preparation - positive attitude and rest the day before;
- Duration - 14 days;
- Diet - 3 times a day;
- Menu - low in calories, low in carbohydrates, 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 slight disturbance of some bodily functions. That is why it is very important:
- Strictly adhere to the recommended menu. You cannot substitute some products for others, nor should you change the amount of ingredients by reducing or increasing the portions.
- During the entire duration of the diet, you should drink at least 1. 5 liters of water. Allowed: mineral water (non-carbonated), boiled, spring.
- Drink 200 g (one glass) of lukewarm water each 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 the first day until exiting the diet, you must take a multivitamin.
Advantages and disadvantages :
- The advantages of this diet are: availability, simplicity and efficiency. 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 any of the rules can lead to a violation of the entire cycle. If for some reason you get lost, start over from the next day.
Contraindications for use:
Avoid dieting during pregnancy, the postpartum period, or while breastfeeding. At this point, the female body needs additional resources.
This weight loss option is not suitable for athletes and those who perform physical work. Since the products are quite low in calories, it is undesirable to diet in the postoperative period and during rehabilitation.
Contraindications include: chronic heart and kidney disease, gastrointestinal disturbances, gastritis, ulcers.
Mild discomfort, headaches, and general weakness during the diet indicate that your body is not able to cope, and this option for weight loss is not suitable for you. In this case, the diet should be stopped immediately.
Creation of menus and groceries
Before starting a diet, it is advisable to undergo an examination and consult a doctor. If there are no reasons and contraindications, it is time to start preparing. Since the diet is quite strict, it is advisable to draw up a menu in advance and purchase the necessary products. This will help protect you from the temptation to break the diet.
Try to limit the amount of sweets and fatty foods the day before you start the diet. To make getting started easier, it is advisable to get a good night's sleep and rest the night before.
In order for the diet to be even more effective, you need to be mentally prepared. Only positive emotions and positive mood will help you achieve the desired results. If you are not ready, delay 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.
- Non-fat beef - 1 kg.
- Sea fish (any), fillet - 2 kg.
- Lemon - 1 piece
- White cabbage - 2 pcs.
- Carrots - 3 kg.
- Zucchini or eggplant - 1 kg.
- Tomato juice (unsalted) - 1 l.
- Kefir - 1 l.
- Any fruit (except grapes and bananas) - 1 kg.
- Ground black coffee (beans) - 1 packet.
- 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 purchased 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 them if needed.
In addition to these foods, you should have plenty of liquid 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 drinks without sugar, the addition of honey and milk is unacceptable. During the day, you can drink water without restriction, but snacks should be excluded.
Day 1
- Breakfast: A cup of coffee or tea (no milk / sugar).
- Lunch: hard-boiled eggs - 2 pcs. Salad of boiled or raw cabbage in olive oil - at will. Tomato juice - 1 glass. The drink can be replaced with 2 fresh tomatoes of medium size.
- Dinner: Fish fillet (fried / boiled) - 200 g Fresh coleslaw salad in oil - no limits.
Day 2
- Breakfast: Natural black coffee, 1 unsweetened crouton can be used.
- Lunch: Boiled fish - 200 g, fresh cabbage or stewed in 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, coleslaw and butter salad, boiled egg - 2 pcs.
Day 4
- Breakfast: Carrot salad (season with lemon juice).
- Lunch: Boiled fish - 200 g, tomato juice - 1 glass.
- Dinner: Fruits - 200 g.
Day 5
- Breakfast: Carrot salad (season with lemon juice).
- Lunch: Boiled fish - 200 g, tomato juice - 1 glass.
- Dinner: Fruits - 200 g.
Day 6
- Breakfast: Coffee or tea.
- Lunch: boiled chicken; coleslaw and carrot salad in vegetable oil.
- Dinner: soft-boiled egguf (hard) - 2 pcs. fresh carrots - 1 pc.
Day 7
- Breakfast: A cup of green tea.
- Lunch: Boiled beef - 200 g, Fruit - 200 g.
- Dinner: Choose from one of the dinners from the previous days (except day 3).
Day 8
- Breakfast: Natural green tea.
- Lunch: Boiled chicken - 500 g, Carrot and fresh cabbage salad - at will.
- Dinner: hard-boiled eggs - 2 pcs. Raw carrots in 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: Fruits - 200 g.
Day 10
- Breakfast: Natural coffee.
- Lunch: boiled egg - 1 pc. Carrots in vegetable oil - 3 pcs.
- Dinner: Fruits - 200 g.
Day 11
- Breakfast: Natural coffee. Rye croutons - 1 pc.
- Lunch: Eggplant or zucchini (unlimited).
- Dinner: Boiled beef - 200 g. boiled egguf - 2 pcs. Fresh cabbage in vegetable oil - no restrictions.
Day 12
- Breakfast: Plain coffee with croutons.
- Lunch: Boiled or fried fish - 200 g Fresh cabbage in butter - at will.
- Dinner: Boiled beef - 100 g Kefir is not fatty - 1 glass.
Day 13
- Breakfast: Natural coffee.
- Lunch: hard-boiled eggs - 2 pcs. Boiled or raw cabbage with butter. Tomato juice - 1 glass.
- Dinner: Fish (steamed, boiled, fried) - 200 g.
Day 14
- Breakfast: Natural coffee.
- Lunch: A portion of boiled or fried fish - 200 g Fresh cabbage in butter.
- Dinner: Boiled beef - 200 g Kefir - 200 g.
Get out of the diet
After a two week food restriction, it is very important to exit the diet properly. This will not only help to consolidate the result, but also help the body to smoothly overestimate. For 3 to 5 days, continue to limit yourself to sweets, do not overuse salty foods and alcohol. Gradually introduce new foods that were not on the diet menu, in small portions.
As you can see, the Classic Japanese 14 Day Diet, the menu and rules of which are given above, is a quick and easy way to lose weight without much effort. It is harmless and harmless to health, however, it should be remembered that it will be possible to perform a weight loss shift in 6-7 months, when your body will finally be stronger and get used to anew regime.