The Japanese diet is considered one of the most effective and popular modern diets.
why? Because in a relatively short period of time - 14 days, you can lose 7 to 11 extra pounds.
Such a rapid effect is explained by the fact that the Japanese diet is unbalanced, that is, it is compiled without taking into account the proportions of fats, proteins and carbohydrates. In addition, the Japanese diet menu is relatively low in calories due to the low carbohydrate content in it, which makes the body work to burn its own layer of fat.
The main goal of the Japanese diet is to change the rhythm of metabolic processes in the body, which in turn allows you to maximize the effects of weight loss for 2-3 years.
The essence of the Japanese diet
The essence of the Japanese diet is food with an increasing amount of protein, which is supplied by foods allowed in the diet: meat, fish, dairy products.
The Japanese diet is considered quite rigid due to strict restrictions on the menu. During the Japanese diet, you should not eat:
- salt;
- seasoning;
- sugar and cakes;
- alcohol.
However, if you’re used to drinking coffee only for breakfast, and prefer meat and fish over food, the Japanese diet won’t seem so difficult for you. In addition, one of the advantages of this diet is that fermented dairy products, fruits and vegetables are allowed in the diet.
Fluid intake during the Japanese diet is not limited - you can drink as much as you want during the day, but not less than 1. 5 liters a day. You can drink mineral water, tea or just pure water.
There are several menu options for the Japanese diet for 14 days, which do not differ much from each other in the composition of the product. But if you’ve chosen one option, you shouldn’t "jump" into another if the first one suddenly doesn’t suit you for some reason.
Japanese diet menu for 14 days
Follow the menu shown in the table below:
| Breakfast | dinner | dinner | |
|---|---|---|---|
| Day 1 | a cup of coffee | 2 boiled eggs, coleslaw with vegetable oil, a glass of tomato juice. | boiled or fried fish (200 grams) |
| Day 2 | coffee, 1 cracker (biscuit) | 100 grams of boiled or fried fish, coleslaw (with vegetable oil). | boiled beef (100 grams), a glass of kefir. |
| Day 3 | coffee, crackers (biscuits) | fried zucchini (200 grams) | 2 boiled eggs, 200 grams of boiled beef, coleslaw. |
| Day 4 | coffee | raw eggs, 3 grated carrots with vegetable oil, 20 grams of parmesan | fruits |
| Day 5 | grated carrots seasoned with lemon. | boiled or fried fish (200 grams), a glass of tomato juice | fruits |
| Day 6 | a cup of coffee | ½ Boiled chicken, carrots and cabbage salad | 2 boiled eggs, grated carrots seasoned with vegetable oil |
| 7th day | green tea | boiled beef (200 grams), fruit | any dinner the day before (except the third! ) |
| Day 8 | green tea | ½ Boiled chicken, carrots and cabbage salad | 2 boiled eggs, cabbage and carrot salad |
| Day 9 | coffee | 200 grams of boiled or fried fish, a glass of tomato juice | any fruit |
| 10th day | coffee | 1 egg (raw), 3 grated carrots with vegetable oil, 20 grams of parmesan | fruits |
| 11th day | coffee, 2 biscuits without sugar | zucchini fried in vegetable oil (200 grams) | 2 eggs (hard boiled), 200 grams of boiled beef, coleslaw |
| The 12th day | coffee (2 dry biscuits) | boiled or fried fish (200 grams), carrots or cabbage salad | 200 grams of boiled beef, a glass of kefir |
| 13th day | coffee | 2 boiled eggs, coleslaw with carrots, 1 glass of tomato juice | boiled or fried fish (200 grams) |
| Day 14 | coffee | fried or boiled fish (200 grams), coleslaw with carrots | 200 grams of boiled beef, a glass of kefir |
Japanese diet plan and rules
1. Consultation with a doctor
- First, the Japanese diet provides for continuous consumption of black coffee, which may be contraindicated for people with cardiovascular disease, hypotension and hypertension. Your doctor may recommend replacing black coffee with green tea.
- Second, large amounts of protein lead to a burden on the kidneys, which can lead to weakness and loss of strength, headaches, and the taste of acetone in the mouth.
The Japanese diet is contraindicated:
- nursing mothers and children;
- while doing physical activity and hard work.
2. Be prepared for a diet
Directly before the diet, it is necessary to arrange a day of fasting: instead of breakfast and lunch, it is recommended to drink 2-3 glasses of kefir or milk, for dinner-a small portion of buckwheat or rice and fresh vegetable salad.
3. Food while dieting
- Coffee used during the diet should be natural, as it contains antioxidants that support the body.
- It is recommended to cook meat and fish in a double boiler or fry in a little oil.
- Olive oil is recommended for dressing vegetable salads.
4. Vitamins
A low-calorie diet can not provide the body with the necessary substances, therefore, it is important to take vitamin-mineral complexes at that time.
5. Get out of the diet
You can’t arrange a "stomach vacation" about getting out of a diet and pounce on food.
The calorie content of the diet should be increased gradually: you need to add salt to food little by little, eat starchy and sweet in moderation.
The main rules of the Japanese diet:
- Observe the diet exactly on the day, do not confuse the order of the day.
- Use only products listed on the menu.
- Drink 1. 5 liters of fluid daily.
- Do not continue the diet for more than 14 days.
Japanese diet review for 14 days
1. Doctor's review
The Japanese diet is considered very difficult, so first of all you need to have a psychological attitude to avoid nervous disorders during the diet. The body receives stress because of low -calorie foods, and therefore temporary metabolic disorders and "food breakdowns" are possible.
2. Other comments
First review: From my own experience, I would like to say that the Japanese diet is very difficult to survive. Especially in the early days. But the result is minus 9 kg. And 4 months have passed, and the weight has not returned, however, I remain fit with the help of fitness.
Second study: The first 4 days were the most difficult. Some are even dizzy. But the result is 100%. Push 10 pounds! Yes, and the body is well cleaned at this time.
The third study: Of the benefits - delicious products, no need to choke on kefir or buckwheat. Of the minuses - weakness in the early days, hunger. The result is minus 7 kilos.
As you can see, the effectiveness of the diet is confirmed in practice, however, when starting a diet, the main thing is to gather all your desires and try not to get away with it.