Fasting days, diets, nutrition programs - what methods are used by the fair sex. Few manage to get a beautiful and slim figure in a short time and consolidate the result achieved, but this is quite real. The world's popular Japanese diet for 14 days, the menu of which is varied and simple, is considered one of the cheapest and most effective. Japanese women are a vivid example of this - they always differ not only in having a good figure and good health, but also look younger than their age. They believe the main secret is a two week course put together by professional nutritionists.
What is special about the Japanese diet?
Despite the fact that the diet is called the land of the rising sun, it is suitable for people who live in different countries. It is believed that this nutritional system was developed in one of the Tokyo clinics and is only related to Japan for this reason.
The main characteristics of any diet are the time it was designed for and the products 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 peculiarity of this diet is the moderation in everything: in the amount of allowed food, portion sizes and their calorie content.
Rules and principles of the Japanese diet. Advantages, disadvantages and contraindications!
Every diet, like fasting, is a heavy burden for the entire organism. Therefore, so that losing weight 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:
- Compulsory preparation - a positive attitude and calm 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 disruption of some body functions. Therefore it is very important:
- Strictly adhere to the recommended menu. There are some products that you cannot substitute for others, and neither should you change the amounts of ingredients by increasing or decreasing servings.
- During the entire diet, you should drink at least 1. 5 liters of water. Allowed: mineral water (non-carbonated), boiled spring water.
- Drink 200 g (a 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.
- You should take a multivitamin from day one until you stop dieting.
Advantages and disadvantages:
- The advantages of this diet are: availability, simplicity and efficiency. Subject to all rules, the result achieved will be maintained for several years.
- The only downside to a two week weight loss course is the rigor of the diet. A violation of any of the rules can lead to a violation of the entire cycle. If for any reason you get lost, start over the next day.
Contraindications to use:
Avoid dieting during pregnancy, after childbirth, or while breastfeeding. At this point, 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 follow a diet in the postoperative period and during rehabilitation.
Contraindications are: chronic heart and kidney diseases, gastrointestinal disorders, gastritis, ulcers.
A slight discomfort, headache, and general weakness while dieting indicate that your body is unable to cope and this weight loss option is not for you. In this case, the diet should be stopped immediately.
Menu creation and grocery shopping
Before starting any diet, it is advisable to undergo an examination and consult a doctor. If there are no reasons and contraindications, then it is time to start preparing. Since the diet is quite strict, it is best to prepare a menu in advance and buy the necessary products. This will help protect yourself from the temptation to break the regime.
The day before starting the diet, try to limit the amount of sweets and fatty foods. To make it easier to get started, it is advisable to have a good night's sleep and rest.
In order for the diet to be even more effective, you need to be mentally prepared. Only positive emotions and mood will help you get the results you want. If you are not ready, postpone starting the diet the next day, but in no case do not force yourself, or all efforts will be in vain.
List of required products:
- Chicken fillet (breast) - 1 kg.
- Chicken egg - 20 pcs.
- Not fatty beef - 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.
- All fruits (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 should be of good quality, vegetables - fresh dairy products are best bought on the day of the diet or the evening in advance.
Coffee and tea must be natural and insoluble.
Vegetables can be cooked in any amount, so you can buy them when you need them.
In addition to these foods, you should have plenty of fluids in your diet; small amounts of rye bread and hard cheese are allowed.
Complete menu for 14 days
Be sure to drink a glass of water before breakfast each day, so prepare it well in advance. Drink hot drinks without sugar, the addition of honey and milk is not acceptable. 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 (hard-boiled) - 2 pcs. Boiled or raw coleslaw with olive oil - unlimited. Tomato juice - 1 glass. The drink can be replaced with 2 fresh medium-sized tomatoes.
- Dinner: fish fillet (fried / boiled) - 200 g fresh coleslaw with oil - no limits.
day 2
- Breakfast: Natural black coffee, 1 unsweetened crouton can be used.
- 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, salad from cabbage and butter, boiled egg - 2 pcs.
Day 4
- Breakfast: carrot salad (seasoned with lemon juice).
- Lunch: boiled fish - 200 g, tomato juice - 1 glass.
- Dinner: fruit - 200 g.
Day 5
- Breakfast: carrot salad (seasoned 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 (hard-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 from one of the previous days' dinners (except on day 3).
Day 8
- Breakfast: natural green tea.
- Lunch: Boiled Chicken - 500g, Fresh Carrot and Cabbage Salad - Unlimited.
- Dinner: boiled eggs - 2 pcs. Raw carrots with vegetable oil - 200 g.
Day 9
- Breakfast: season carrots raw (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 crotons - 1 pc.
- Lunch: eggplant or zucchini (unlimited).
- Dinner: Boiled beef - 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: boiled beef - 100 g of kefir is not greasy - 1 glass.
Day 13
- Breakfast: natural coffee.
- Lunch: 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 serving of boiled or fried fish - 200 g of fresh cabbage with butter.
- Dinner: Boiled beef - 200 g kefir - 200 g.
Getting out of the diet
After a two-week diet, it is very important to get off the diet properly. Not only will this help consolidate the result, but it will also help the body to gently exaggerate. Continue to limit yourself to sweets for 3-5 days, do not abuse salty foods or alcohol. Gradually introduce new foods that were not on the menu in small portions.
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 get leaner without much effort. It is harmless and harmless to health, however, it should be remembered that in 6-7 months, when your body finally gets stronger and gets used to a new diet, it will be possible to make a turn to weight loss.