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, but this is quite real. The Japanese diet popular around the world for 14 days, the menu of which is diverse and simple, is considered one of the most affordable and effective. Japanese women are a vivid example of this: they always differ not only in a good figure and good health, but also look younger than their age. They believe that the main secret of this is a two-week course, compiled 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 living in different countries. This nutrition system is believed to have been developed in one of the Tokyo clinics and this is the only thing that makes it related to Japan.
The main characteristics of any diet are the timing for which they are designed and the products that are used to make up the diet. The Japanese diet belongs to the category of the universal - 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, in the size of portions and in their calorie content.
Rules and principles of the Japanese diet. Pros, cons and contraindications!
Any diet, such as fasting, is a severe stress for the whole organism. That is why, so that weight loss does not lead to health problems and leads to the desired results, it is very important to strictly follow the recommendations and follow some rules.
Basic principles:
- Mandatory preparation - a 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 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. This is why it is very important:
- Strictly adhere to the recommended menu. You can't substitute some products for others, and you shouldn't change the amount of ingredients by reducing or increasing portions either.
- During the entire period of the diet, you should drink at least 1. 5 liters of water. Allowed: mineral (not carbonated), boiled, spring water.
- Drink 200g (one 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.
- From day one until you leave the diet, you should take a multivitamin.
Pros and cons:
- The benefits of this diet include: availability, simplicity and efficiency. Subject to all rules, the achieved result is maintained for several years.
- The only drawback of a two-week weight loss course is the strictness of the diet. Violation of one of the rules can lead to a violation of the whole 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 time, the female body needs additional resources.
This weight loss option is not suitable for athletes and those who are engaged in physical work. Since the products are quite low in calories, it is not recommended to follow a diet in the postoperative period and during rehabilitation.
Contraindications include: chronic heart and kidney disease, gastrointestinal disorders, gastritis, ulcers.
A slight malaise, headache and general weakness during the diet mean that your body is unable to cope and this weight loss option is not for you. In this case, the diet must be stopped immediately.
Menu creation and shopping
Before starting a diet, it is advisable to undergo a visit and consult a doctor. If there are no reasons and contraindications, then it's 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 regime.
Try to limit the amount of sweets and fatty foods the day before starting the diet. To facilitate the start, it is advisable to sleep well at night and rest the day 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, postpone the start of the diet for the next day, but in no case do not force yourself, otherwise all efforts will be wasted.
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 pc.
- 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 banana) - 1 kg.
- Ground black coffee (in 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 early in the evening.
Coffee and tea must be natural, insoluble.
Vegetables can be cooked in any quantity, so you can purchase them as needed.
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 drink a glass of water before breakfast each day, so prepare it well in advance. Drink hot, sugar-free drinks; adding honey and milk is unacceptable. During the day, you can drink water without restrictions, but snacks should be excluded.
Day 1
- Breakfast: a cup of coffee or tea (without milk / sugar).
- Lunch: hard-boiled (hard-boiled) eggs - 2 pcs. Boiled or raw cabbage salad with olive oil - unlimited. Tomato juice - 1 glass. The drink can be replaced with 2 medium-sized fresh tomatoes.
- Dinner: Fish fillet (fried / boiled) - 200 g Fresh cabbage salad with oil - unlimited.
Day 2
- Breakfast: Natural black coffee, 1 unsweetened crouton can be used.
- Lunch: boiled fish - 200 g, fresh or stewed cabbage 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, cabbage 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: fruit - 200 g.
Day 5
- Breakfast: carrot salad (season 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: hard-boiled eggs (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 day 3).
Day 8
- 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: season raw (grated) carrots 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 croutons - 1 pc.
- Lunch: aubergines or courgettes (unlimited).
- Dinner: boiled beef - 200 g Boiled egg - 2 piecesFresh 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 fat - 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 portion of boiled or fried fish - 200 g Fresh cabbage with 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 get out of the diet correctly. This will help not only consolidate the result, but will also help the body overestimate evenly. For 3-5 days, continue to limit yourself to sweets, do not abuse salty foods and alcohol. Gradually introduce, in small portions, new foods that were not on the diet menu.
As you can see, the classic Japanese 14-day diet, whose menu and rules are listed above, is a quick and easy way to lose weight without too much effort. It is harmless and safe for health, however, it should be remembered that it will be possible to perform a weight loss cycle in 6-7 months, when your body finally strengthens and gets used to a new diet.