Fasting days, diets, nutrition programs - what methods are used by the fair sex. Few manage to gain a beautiful and slender figure in a short time and consolidate the result obtained, but this is very real. The Japanese diet popular around the world for 14 days, whose menu is diverse and simple, is considered one of the most affordable and effective. Japanese women are a clear example of this - they always differ not only in good figure and good health, but also look younger than their age. They believe the main secret of this course is a two-week course designed by professional nutritionists.
What is special about the Japanese diet?
Although 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 that is the only thing that makes it related to Japan.
The main characteristics of any diet are the moment for which it was created and the products that make it up. The Japanese diet belongs to the universal category - the dishes are very simple and you can always find everything you need at the nearest supermarket or store.
A distinguishing feature of this diet is moderation in everything: the set of foods allowed, portion sizes and their caloric content.
Rules and principles of the Japanese diet. Pros, cons and contraindications!
Any diet, such as fasting, is a severe stress on the entire organism. Therefore, in order for weight loss not to lead to health problems and lead to the desired results, it is very important to follow the recommendations to the letter and follow certain rules.
Basic principles:
- Mandatory preparation - 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 twice a year.
Rules and recommendations:
During dieting, metabolism changes drastically, which can lead to a slight interruption of some bodily functions. That's why it's 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 period 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 warm water every morning on an empty stomach.
- The use of alcoholic beverages, salt, sugar and farinaceous products is prohibited.
- The last meal is 2-3 hours before bedtime.
- From the first day until you go off the diet, you should take a multivitamin.
Pros and cons:
- The advantages of this diet include: availability, simplicity and efficiency. Subject to all rules, the result achieved 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 violation of the entire cycle. If for some reason you get lost, start over the next day.
Contraindications for use:
Avoid dieting during pregnancy, the postpartum period or while breastfeeding. Right now, the female body needs additional resources.
This weight loss option is not suitable for athletes and people who perform physical work. As the products are very low in calories, it is undesirable to diet post-operatively and during rehabilitation.
Contraindications include: chronic heart and kidney disease, gastrointestinal disorders, gastritis, ulcers.
A slight malaise, headache, and general weakness while dieting indicate that your body is not able to handle it, and this weight loss option is not right for you. In that case, the diet must be stopped immediately.
Menu creation and grocery shopping
Before starting a diet, it is advisable to have an examination and see a doctor. If there are no reasons and contraindications, it's time to start preparing. As the diet is quite strict, it is advisable to make a menu in advance and purchase 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 the start easier, a good night's sleep and rest the day before is advisable.
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, postpone starting 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 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 bananas) - 1 kg.
- Ground black coffee (beans) - 1 pack.
- Green tea without additives - 1 pack.
- Olive oil (cold pressed) - 0, 5 l.
All products must be of good quality, vegetables - fresh, dairy products are best bought on the day of the diet or before 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 you have a glass of water before breakfast each morning, 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: Boiled eggs (boiled) - 2 pcs. Cabbage salad cooked or raw with olive oil - unlimited. Tomato juice - 1 cup. The drink can be replaced by 2 medium sized fresh tomatoes.
- Dinner: Fish fillet (fried / cooked) - 200 g Fresh cabbage salad with olive oil - unlimited.
Day 2
- Breakfast: Natural black coffee, 1 sugar-free crouton can be used.
- Lunch: Boiled fish - 200 g, fresh cabbage or stewed with butter.
- Dinner: Boiled meat - 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 meat - 200 g, coleslaw and butter, 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.
6th
- Breakfast: Coffee or tea.
- Lunch: Cooked 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: Cooked meat - 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: Cooked chicken - 500 g, fresh carrot and coleslaw - unlimited.
- Dinner: Boiled eggs - 2 pcs. Raw carrots with vegetable oil - 200 g.
Day 9
- Breakfast: Season raw (grated) carrots with lemon juice - 1 unit.
- Lunch: Boiled or fried fish - 200 g, tomato juice - 1 cup.
- Dinner: Fruit - 200 g.
10th day
- Breakfast: Natural coffee.
- Lunch: Boiled egg - 1 piece. Carrot with vegetable oil - 3 pcs.
- Dinner: Fruit - 200 g.
Day 11
- Breakfast: Natural coffee. Toasted rye bread - 1 piece.
- Lunch: Eggplant or Zucchini (unlimited).
- Dinner: Boiled steak - 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: Steak cooked - 100 g Kefir is not fat - 1 cup.
Day 13
- Breakfast: Natural coffee.
- Lunch: Boiled eggs - 2 pcs. Cabbage cooked or raw with butter. Tomato juice - 1 cup.
- 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: Steak cooked - 200 g Kefir - 200 g.
going off the diet
After a two-week dietary restriction, it is very important to get off the diet correctly. This will not only help to consolidate the result, but will also help the body to gently overdo it. For 3-5 days, continue to limit yourself to sweets, don't overindulge in 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 quick way to lose weight without much effort. It is harmless and safe for your health, however, it should be remembered that it will be possible to perform a slimming turnaround cycle in 6-7 months, when your body finally gets stronger and gets used to a new diet.