The Japanese diet is considered one of the most effective and popular modern diets.
Why? Because in a rather short period of time - 14 days, you can lose another 7 to 11 pounds.
Such a rapid effect is explained by the fact that the Japanese diet is not balanced, i. e. it is synthesized without taking into account the ratio of fats, proteins and carbohydrates. In addition, the menu of the Japanese diet is quite low in calories due to its low carbohydrate content, which causes the body to work to burn its own fat layer.
The main goal of the Japanese diet is to change the rhythm of metabolism in the body, thereby allowing you to maximize the effect of weight loss in 2-3 years.
The essence of the Japanese diet
The essence of the Japanese diet is food with an increased amount of protein, which is provided by foods that are allowed in the diet: meat, fish, dairy products.
The Japanese diet is considered to be quite rigid because the menu has many strict restrictions. In the Japanese diet, you must not eat:
- Salt;
- Spice;
- sugar and confectionery;
- alcohol.
However, if you are only used to drinking coffee for breakfast and like to eat meat and fish, the Japanese diet may not be too difficult for you. Moreover, one of the advantages of this diet is that fermented dairy products, fruits and vegetables are allowed in the diet.
The amount of liquid in the Japanese diet is not limited - you can drink as much as you want during the day, but not less than 1. 5 liters per day. You can drink mineral water, tea or just pure water.
There are several menu options for the Japanese diet for 14 days, they do not differ much in the composition of the products. But if you've chosen one option, you shouldn't "jump" to another if the first one suddenly doesn't work for you for some reason.
Japanese diet menu for 14 days
Strictly follow the menu indicated in the table below:
| Breakfast | Dinner | Dinner | |
|---|---|---|---|
| 1 day | 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 (cookie) | 100 grams of boiled or fried fish, coleslaw (with vegetable oil). | boiled beef (100 grams), a glass of kefir. |
| Day 3 | coffee, crackers (cookies) | Sauteed zucchini (200 grams) | 2 boiled eggs, 200 grams of boiled beef, coleslaw. |
| 4th | the coffee | raw egg, 3 grated raw carrots with vegetable oil, 20 grams parmesan | fruit |
| Day 5 | grated carrots seasoned with lemon. | boiled or fried fish (200 grams), a glass of tomato juice | fruit |
| 6th | a cup of coffee | ½ boiled chicken, carrot and cabbage salad | 2 hard-boiled eggs, grated carrots with vegetable oil |
| 7th | tea | boiled beef (200 grams), fruit | any dinner of the previous days (except Tuesday! ) |
| Day 8 | tea | ½ boiled chicken, carrot and cabbage salad | 2 boiled eggs, cabbage and carrot salad |
| 9th | the coffee | 200 grams of boiled or fried fish, a glass of tomato juice | any fruit |
| 10th | the coffee | 1 egg (raw), 3 grated carrots with vegetable oil, 20 grams parmesan | fruit |
| Day 11 | coffee, 2 sugar-free cookies | zucchini fried in vegetable oil (200 grams) | 2 eggs (hard-boiled), 200 grams of boiled beef, coleslaw |
| 12nd | coffee (2 dry biscuits) | boiled or fried fish (200 grams), carrot or cabbage salad | 200 grams of boiled beef, a glass of kefir |
| 13th | the coffee | 2 boiled eggs, coleslaw with carrots, 1 glass of tomato juice | boiled or fried fish (200 grams) |
| Day 14 | the 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. Consult a doctor
- Firstly, the Japanese diet prescribes continuous drinking of black coffee, which can be contraindicated for people with cardiovascular diseases, hypotension and hypertension. Your doctor may recommend replacing black coffee with green tea.
- Second, a large amount of protein leads to a load on the kidneys, which can cause weakness and loss of strength, headaches, the taste of acetone in the mouth.
The Japanese diet is contraindicated:
- lactating mothers and children;
- during exertion and hard work.
2. Prepare for a diet
Immediately before the fast, 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 a salad of fresh vegetables. .
3. Food while dieting
- Coffee used in 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 small amount of oil.
- Olive oil is recommended for salad dressings.
4. Vitamins
Low-calorie diets cannot provide enough nutrients for the body, so it is imperative to supplement vitamin-mineral complexes at that time.
5. Get out of the diet
You can not arrange a "stomach holiday" to get off the diet and rush into food.
The calorie composition of the diet should be gradually increased: you need to add salt to food little by little, eat starchy and sweet foods in moderation.
The main rules of the Japanese diet:
- Observe the exact diet by day, do not confuse the days.
- Use only the products listed in the menu.
- Drink 1. 5 liters of fluid per day.
- Do not continue the diet for more than 14 days.
Comments on the Japanese diet for 14 days
1. Doctor's comments
The Japanese diet is considered very harsh, so first of all you need to have a mentality to avoid a nervous breakdown during the diet. The body is under stress from low-calorie foods, and as a result, temporary metabolic disturbances and "breakdown of food" can occur.
2. Other reviews
First review: From my own experience, I'd say the Japanese diet is hard to survive. Especially in the early days. But the result is negative 9 kg. And 4 months have passed, the weight has not returned, however, I still keep in shape thanks to the help of exercise.
Second review: the first 4 days were the hardest. There is also dizziness. But the results paid off 100%. Minus 10 kg! Yes, and the body is cleansed during this time.
Third review: Among the benefits - delicious products, there is no need to choke on kefir or buckwheat. Among the weak points - weakness in the first days, a feeling of hunger. The result is minus 7 kg.
As you can see, the effectiveness of the diet has been proven in practice, however, when starting the diet, the main thing is to gather all your will into one fist and trydo not let loose.