Fasting days, diets, nutrition programs - what methods use the fairer sex. Few manage to gain a beautiful and slender figure in a short time and consolidate the result, but it is quite real. The world-famous Japanese 14-day diet, whose menu is varied 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 that the main secret of this is a two-week course composed of 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. It is believed that this food system was developed in one of the Tokyo clinics and this is the only thing that makes it related to Japan.
The main characteristics of each diet are the time for which they are intended and the products used to compile the diet. The Japanese diet belongs to the category of 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 permitted foods, portion sizes and their caloric content.
Rules and principles of the Japanese diet. Pros, cons and contraindications!
Any diet, such as starvation, is a severe stress for the whole body. Therefore, so that weight loss does not 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:
- 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 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. That is why it is very important:
- Strictly adhere to the recommended menu. You can't replace some products with others and you also don't have to change the amount of ingredients by reducing or increasing the portions.
- Throughout the diet you should drink at least 1, 5 liters of water. Allowed: mineral (non-carbonated), boiled, spring water.
- Drink 200 g (glass) of warm water every morning on an empty stomach.
- The use of alcoholic beverages, salt, sugar and flour is prohibited.
- The last meal is 2-3 hours before bedtime.
- From the first day until you leave the diet, you should take multivitamins.
Advantages and disadvantages:
- The benefits of this diet include: availability, simplicity and effectiveness. In compliance with all the rules, the achieved result is maintained for several years.
- The only disadvantage of the two-week weight loss course is the strictness of the diet. Violation of one of the rules can lead to a violation of the entire cycle. If for some reason you get lost, start the next day.
Contraindications for use:
Avoid diets during pregnancy, postpartum or breastfeeding. At this time, the female body needs additional resources.
This weight loss option is not suitable for athletes and those who engage in physical labor. As the products are quite low in calories, it is not desirable to go on a diet in the postoperative period and during rehabilitation.
Contraindications include: chronic heart and kidney disease, gastrointestinal disorders, gastritis, ulcers.
Mild malaise, headache and general weakness during the diet indicate that your body is unable to cope and this weight loss option is not suitable for you. In this case, the diet should be stopped immediately.
Creating a menu and shopping for groceries
Before starting a diet, it is advisable to undergo an examination and consult a doctor. If there are no reasons and contraindications, then it's time to start preparing. As the diet is quite strict, it is advisable to make a menu in advance and buy the necessary products. This will help protect you from the temptation to break the regime.
Try to limit the amount of sweet and fatty foods the day before you start the diet. To make it easier to start, it is recommended to sleep well and rest the day before.
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 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.
- Lean beef - 1 kg.
- Sea fish (each), fillet - 2 kg.
- Lemon - 1 pc.
- White cabbage - 2 pcs.
- Carrots - 3 kg.
- Zucchini or eggplant - 1 kg.
- Tomato juice (unsalted) - 1 liter.
- Kefir - 1 liter.
- All fruits (except grapes and banana) - 1 kg.
- Ground black (beans) coffee - 1 package.
- Green tea without additives - 1 package.
- Olive oil (cold pressed) - 0, 5 liters.
All products must be of good quality, vegetables - fresh, dairy products are best bought on the day of the diet or in the evening.
Coffee and tea should 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
Remember to drink a glass of water every day before breakfast, so prepare it in advance. Drink hot drinks without sugar; the addition of 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: boiled eggs (hard boiled) - 2 pcs. Boiled or raw cabbage salad with olive oil - unlimited. Tomato juice - 1 cup. The drink can be replaced with 2 fresh medium-sized tomatoes.
- Dinner: Fish fillet (fried / boiled) - 200 g. Fresh cabbage salad with oil - no restrictions.
Day 2
- Breakfast: You can use natural black coffee, 1 unsweetened crouton.
- Lunch: Boiled fish - 200 g, fresh cabbage or stewed in butter.
- Dinner: boiled beef - 100 g, kefir - 1 cup.
Day 3
- Breakfast: A piece of rye bread (croutons), a cup of coffee or tea.
- Lunch: Fried zucchini or eggplant (unlimited).
- Dinner: boiled beef - 200 g, cabbage salad 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.
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 dinners of the previous days (except day 3).
Day 8
- Breakfast: Natural green tea.
- Lunch: boiled chicken - 500 g, salad of fresh carrots and cabbage - unlimited.
- Dinner: boiled eggs - 2 pcs. Raw carrots with vegetable oil - 200 g.
Day 9
- Breakfast: Season the carrots raw (grated) with lemon juice - 1 pc.
- Lunch: Boiled or fried fish - 200 g, tomato juice - 1 cup.
- 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: 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. Kefir is not greasy - 1 cup.
Day 13
- Breakfast: Natural coffee.
- Lunch: boiled eggs - 2 pcs. Boiled or raw cabbage with butter. Tomato juice - 1 cup.
- Dinner: Fish (steamed, boiled, fried) - 200 g.
14 days
- Breakfast: Natural coffee.
- Lunch: Portion of boiled or fried fish - 200 g. Fresh cabbage with butter.
- Dinner: boiled beef - 200 g. Kefir - 200 g.
Getting out of the diet
After a two-week diet restriction, it is very important to get out of the diet properly. This will not only help to consolidate the result, but will also help the body to smoothly exaggerate. For 3-5 days, continue to limit yourself to sweets, do not abuse salty foods and alcohol. Introduce new foods that were not in the diet menu gradually, in small portions.
As you can see, the classic Japanese diet for 14 days, the menu and rules of which are given above, is a simple and quick way to lose weight without much effort. It is harmless and safe for health, but it should be remembered that it will be possible to perform a reverse course of weight loss after 6-7 months, when your body finally becomes stronger and gets used to a new diet.