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Japanese diet for weight loss for 14 days: full menu for every day, table

The Japanese diet for 14 days is one of the schemes of weight loss developed by specialists.It contains a brief list of products, has a simple menu and an effective technique that is easy to implement at home.

Japanese diet

A diet from a strict diet for each day requires a mandatory fulfillment of several conditions: disciplined nutrition, exclusion of prohibited foods and regular abundant drink.The finished table can be printed and hang on the wall.

The duration of the diet is 13 or 14 days.The popularity of the Japanese diet is explained by excellent results and a long effect: in 2 weeks with the right approach, you can get rid of up to 10 kilograms of excess weight.

Japanese diet for 14 days: the principle of weight loss

The whole essence of the Japanese diet is expressed in a few words: low -calorie, protein, with a minimum amount of salt.Accordingly, thanks to these three basics, the process of losing weight is launched:

  • Protein is able to enhance thermal production, which accelerates metabolism that promotes weight loss;
  • Due to the limitation of salt in the diet, excess fluid from tissues is removed, edema is eliminated, pressure is normalized;
  • A minimum number of calories enters the body.Therefore, he has to activate his own reserves;
  • A lot of energy is spent on the assimilation of protein products, which entails the burning of fat layers.

Diet is suitable for people of any weight category.If you need to reset 4-5 kg, it will be enough to sit on it for a week.If all 10 kg, the 14-day option will already come to the rescue.

In the absence of contraindications and good well-being, you can stretch it for a month, since, in addition to proteins, it still contains fats (vegetable oil) and carbohydrates (rice).

For Europeans, about 30 different products appear on the table for a week.The Japanese believe that the diet should be more diverse: their weekly menu has more than 100.

Japanese diet for 14 days - briefly about the main thing:

The most effective diet for quick weight loss is a Japanese diet.Only Ducan’s diet can be borne, but they have a difference in duration: if the Japanese lasts only two weeks, then Dukan’s diet will drag on for months when all its stages are performed.

  • Features: low -calorie protein diet, strict, requires a preliminary psychological mood;
  • Cost: low (not more than 2 thousand rubles for the entire period of the diet);
  • Duration: 14 days;
  • Recommended frequency: no more than 2 times a year;
  • The result of the Japanese diet: minus 5-10 kg.;
  • Additional effect: long -term preservation of the result (subject to the correct exit from the diet).

The Japanese diet is not suitable for pregnant, feeding, with gastritis and ulcer, as well as people with liver and kidney diseases, cardiological disorders.Before starting a diet, you need to consult your doctor!

Japanese diet for 14 days: the main principles of diet food

The Japanese diet was developed about 15 years ago, during which time many people who want to lose weight appreciated its effectiveness.The Japanese diet implies a salt -free diet with a significant decrease in carbohydrates.

A characteristic feature is three meals a day and a large amount of liquid.This diet is suitable for people aged 18 to 40 years and has no gender, that is, it is allowed for both female and male.

The basic rules for applying the diet are:

  1. It is necessary to monitor the consumption of a large amount of pure water;
  2. Fish can be eaten not only in boiled form;
  3. There are no restrictions on the use of cereals, in most cases of rice, legumes;
  4. The use of cabbage and other vegetables is allowed;
  5. It is strictly forbidden to use simple carbohydrates for all 14 days;
  6. When cooking dishes, only recommended products must be used;
  7. It is permissible to use morning coffee without sugar;
  8. It is forbidden to change the days of the diet in places: on the fifth day, you need to eat only those dishes that are registered on this day;
  9. When preparing dishes, beef remains priority, although it is permissible to use chicken meat without skin.

“Japanese” is based on a decrease in daily calorie content and rejection of carbohydrates, especially fast ones.Dietary nutrition implies the rejection of salt, fatty, smoked foods.Alcohol, juices, soda and any fast food are contraindicated.

Strict adherence to these tips leads to the acceleration of metabolism, as a result of which excess fat deposits are burned and processed into energy.The Japanese diet belongs to the protein class.The basis of the nutrition is chicken eggs, rabbit meat and chicken, fish and some dairy products.

Of carbohydrates, only some vegetables in small quantities are allowed to eat.A prerequisite is the normalization of the water balance, in addition to the fact that losing weight needs to drink at least 2 liters of clean water, it is also necessary to include green tea, coffee or chicory in the menu.

The basic principles of proper nutrition:

  1. Individual choice of a Japanese diet: for 7 and 14 days.With a slight amount of excess weight, it is enough to adhere to the diet for 7 days.With a serious bust, the Japanese diet should be observed for 14 days, reviews show that in the first case, weight loss will be about 6 kg, in the second - up to 10 kg.;
  2. Clear compliance with the diet - the proposed products cannot be changed alternative.You can only use tomato juice instead of a tomato, instead of spinach - white cabbage;
  3. Lack of sugar - under a categorical ban, all sweet products, butter and flour products, honey;
  4. A gradual entrance and exit from the Japanese diet.The results are less noticeable among those who go to this diet from another diet.And it is clearly visible if the preliminary nutrition was not dietary. With a good nutrition on the eve of the Japanese, you should arrange a fasting day (kefir or apple) or at least make a light dinner (slightly boiled brown rice with fresh vegetable salad).When exiting, everyday products should be introduced gradually, about 1 per week;
  5. The absence of salt - the sleepless Japanese diet is aimed at eliminating excess fluid from the body, due to which it takes up to 30% of overweight;
  6. The ban on exceeding the deadlines.Dietary nutrition can not continue for more than 14 days due to danger to the body;
  7. A sufficient volume of liquid - during the day you should drink 2 liters of still water.Tea (you can drink green) and coffee is not included in this volume;
  8. Clear compliance with the sequence is the Japanese diet, the menu of which is developed with the aim of gradual reduction in weight and long -term preservation of the result, does not tolerate changes in the proposed diet.You can not rearrange the days and menu of breakfast, lunch, dinners.

The pros and cons of the Japanese diet for 14 days

The advantages of the Japanese diet:

  • The risk of cardiovascular diseases is reduced (also due to a decrease in salt in the diet);
  • Persistent results with the right exit from the diet (i.e., you will not pick up again lost kilograms);
  • The availability of products prescribed in the menu is the lack of exotic;
  • Minimal salt consumption reduces swelling;
  • Protein products will not allow sagging and stretching after losing weight;
  • You can use different methods of preparing dishes: not only for steam, extinguishing or cooking - you can even fry them, not excluding vegetable oil from the diet;
  • Plant food will supply the body with the necessary vitamins and trace elements;
  • Significant weight loss.

Disadvantages of the Japanese diet:

  • Three-time nutrition without snacks does not correspond to the principles of healthy weight loss, when food meals are prescribed 5-6 times a day;
  • Many contraindications;
  • The frequency of use of a diet is only 1 time every six months;
  • The average daily calorie content of the diet is only 800 kcal, which harms those who are used to physical and mental activity;
  • Dehydration of the body is possible;
  • Every morning you have to start with a cup of black coffee on an empty stomach, which will not withstand every heart and stomach;
  • Incorrect exit from the diet is fraught with a quick weight gain;
  • The diet is not entirely balanced, because there is a significant bias towards proteins to the detriment of carbohydrates and fats;
  • Because of this, by the end of the hunger strike, many begin to take dizziness, a decrease in performance, drowsiness, weakness are felt.

Japanese diet shopping list for 14 days

  1. Fresh chicken eggs - 2 dozen;
  2. Chicken fillet - 1 kg.;
  3. Fresh carrots-2-3 kg.;
  4. Tomato juice - 1 l.;
  5. First -class coffee in grains or ground - 1 pack;
  6. White cabbage - 2 medium -sized fork;
  7. Fruits (except for bananas and grapes) - 1 kg.total;
  8. Selected lemons - 2 pcs.;
  9. Sea fish fillet - 2 kg.;
  10. Zucchini, eggplant - 1 kg.total;
  11. Kefir - 1 l.(Buy fresh, do not stock up for the future!);
  12. Lean beef, pulp - 1 kg.;
  13. Olive oil of the first cold spin - 500 ml.;
  14. Green tea of your favorite variety (without additives and flavorings) - 1 pack.

Prohibited food for the Japanese diet

In the Japanese diet, you can not consume products such as:

  • Alcohol and any soda water;
  • Baking of white flour;
  • Semi -finished products and fast -cooking dishes;
  • Confectionery;
  • Salt;
  • fatty varieties of meat and fish;
  • Bananas, grapes, persimmon;
  • Sugar;
  • Starch -containing vegetables;
  • Sauces, spices and other seasonings;
  • Honey.

Japanese sleepless diet for 14 days: a list of permitted products

Dishes consisting of fish or animal meat with a side dish are quite popular and many consume them every day.It is psychologically difficult for people to abandon spices, especially salt, and various sweets in the form of baking, confectionery and sweets.

To force yourself for a week or two to forget about delicious ones is a problem.Maybe it is worth "cleaning" your body, temporarily switching to proper nutrition without salt?

Allowed products when losing weight on the Japanese:

  • Sukhairi made of dark bread;
  • Kefir or yogurt, preferably homemade natural;
  • Tomato juice, it is advisable to use homemade or purchased with pulp.The usual packaged juice in its composition has salt, which is prohibited;
  • The cheese is solid low -fat;
  • Natural coffee;
  • Sea fish, beef, chicken meat, boiled or steamed;
  • Chicken or quail eggs in raw or boiled form (boil hard);
  • Zucchini, eggplant, parsnip root fried in oil;
  • Unsweetened fruits, most often apples, pears, citrus fruits;
  • Green tea without additives or flavorings;
  • Mineral or purified water without gas;
  • Lemon, which can be added to dishes to improve taste;
  • Vegetable oil - olive or unrefined sunflower;
  • Fruits: cherries, apples, kiwi, citrus fruits, pear, plum;
  • Fresh vegetables: cabbage and carrots in cheese and boiled form.You can use it in a whole, in pieces or chopped or grated.

Products and spices that are not included in this list are considered prohibited.Such fruits as grapes and banana are also banned.

Limonades, juices, soda, alcohol of any fortress are prohibited from drinks.Categorical taboo on various sauces, spices, marinades.

Japanese diet for 14 days: Full menu

The Japanese diet is 14 days of menu for each day and the scheme is currently popular in the world.It attracts people with a low low cost, while the diet is only two weeks.

A noticeable result after the expiration of the term states after the correct termination of the diet.Alas, to overcome a two week diet you will have to go through really samurai trials.

The first day.

  • Breakfast: coffee without sugar and milk;
  • Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice;
  • Dinner: 200 g. Boiled or fried fish.

The second day.

  • Breakfast: a piece of rye bread and coffee without sugar;
  • Lunch: 200 g. Boiled or fried fish with boiled cabbage and vegetable oil;
  • Dinner: 100 g. Boiled beef and a glass of kefir.

The third day.

  • Breakfast: a piece of rye bread dried in a toaster, or fresh galetm without additives, coffee without sugar;
  • Lunch: zucchini or eggplant fried in vegetable oil, in any quantity;
  • Dinner: 200 g. Warled boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.

The fourth day.

  • Breakfast: a small fresh carrot with the juice of one lemon;
  • Lunch: 200 g. Boiled or fried fish and a glass of tomato juice;
  • Dinner: 200 g. Any fruits.

Fifth day.

  • Breakfast: a small fresh carrot with the juice of one lemon;
  • Lunch: boiled fish and a glass of tomato juice;
  • Dinner: 200 g. Any fruits.

Sixth day.

  • Breakfast: coffee without sugar;
  • Lunch: unsalted boiled chicken 500 g with a salad of fresh cabbage and carrots in vegetable oil;
  • Dinner: fresh carrot of small size and 2 boiled eggs.

Seventh day.

  • Breakfast: green tea;
  • Lunch: 200 g. Warfed boiled beef;
  • Dinner: 200 g. Fruits or 200 g. Boiled or fried fish or 2 eggs with fresh carrots in vegetable oil or boiled beef and 1 glass of kefir.

Eighth day.

  • Breakfast: coffee without sugar;
  • Lunch: 500 g. Boiled chicken without salt and a salad of carrots and cabbage in vegetable oil;
  • Dinner: fresh small carrot with vegetable oil and 2 boiled eggs.

Ninth day.

  • Breakfast: medium carrots with lemon juice;
  • Lunch: 200 g. Boiled or fried fish and a glass of tomato juice;
  • Dinner: 200 g. Any fruits.

Tenth day.

  • Breakfast: coffee without sugar;
  • Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg;
  • Dinner: 200 g. Any fruits.

The eleventh day.

  • Breakfast: coffee without sugar and a piece of rye bread;
  • Lunch: zucchini or eggplant fried in vegetable oil, in any quantity;
  • Dinner: 200 g. Boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.

Twelfth day.

  • Breakfast: coffee without sugar and a piece of rye bread;
  • Lunch: 200 g. Boiled or fried fish with fresh cabbage in vegetable oil;
  • Dinner: 100 g. Boiled nonsense and a glass of kefir.

The thirteenth day.

  • Breakfast: coffee without sugar;
  • Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice;
  • Dinner: 200 g. Boiled or fried fish in vegetable oil.

Fourteenth day.

  • Breakfast: coffee without sugar;
  • Lunch: boiled or fried fish 200 g, fresh cabbage with olive oil;
  • Dinner: 200 g. Boiled beef, glass of kefir.

Japanese diet 14 days: table

On the network you can find several options for the Japanese diet menu for 14 days, each of which is described in detail for the day.One of them includes the following types of breakfast, lunch and dinners in the form of a table for each day (14 days).

Exit from the Japanese diet

The first week of leaving the Japanese diet is an extremely crucial period.At this time, the body continues to lose weight and adapt to new parameters, so it is important not to pounce on food, but slowly introduce the usual products into the diet.They should be exclusively natural.

In order for the achieved result to be fixed, to leave the diet should be gradually.The exit period should last twice as long.So, the period of exit from the 14-day Japanese diet should last at least 28 days-that is 4 weeks:

  • Eat fractionally (5-6 times a day);
  • For breakfast, use cereals prepared on the water (buckwheat, oatmeal, rice) and omelets.Your one -time portion should be about 200 g.;
  • Replace fruit dinner with a full -fledged meal of vegetables and proteins (for example, 200 g. Vegetable stew and chicken cutlet, steamed);
  • Add salt to food gradually: at the beginning of the release, consume no more than 5 g. Salt per day;
  • Do not reduce the amount of protein food;
  • During the day, you need to make 2-3 snacks from sour-milk products and fruits;
  • In the first week, gradually increase the portions of meat and fish dishes consumed by 50 g, vegetable - 100 g.

Estimated menu for leaving the Japanese diet for 2 weeks:

Day 1-3.

  • Breakfast: Omlet of 2 eggs and 150 ml.milk (2.5% fat content), 1 bread, black coffee;
  • Lunch: 200 g. Boiled beef or 200 g. Baked cod, 100 g. Fresh vegetables;
  • Dinner: 100 g. Cottage cheese (5% fat) or 250 ml.Kefira (2.5% fat) and 1 apple.

Day 4-6.

  • Breakfast: 200 g. Oat porridge on water (without sugar and oil);
  • Snack: 1 orange, 1 kiwi;
  • Lunch: 200 g. Baked chicken breast, 100 g. Fresh vegetables (cabbage, carrots, pepper);
  • Dinner: 200 g. Brave shrimp or 150 g. Cottage cheese (7% fat), 1 cucumber.

Day 7-10.

  • Breakfast: 200 g. Oat porridge on water without sugar and oil, 2 toasts (20 g for 20);
  • Snack: 1 any fruit;
  • Lunch: 200 g. Vegetable soup, 100 g. Boiled beef;
  • Snack: 100 g. Natural yogurt;
  • Dinner: 200 g. Baked chicken breast, 150 g. Any vegetables cooked steamed.

Day 11-14.

  • Breakfast: 200 g. Any porridge with nuts, dried fruits and honey (no more than the 1st teaspoon), 2 toasts (20 g each);
  • Snack: 1 any fruit, 100 g. Natural yogurt or cottage cheese (5% fat);
  • Lunch: 200 g. Any soup on a non -fat chicken broth, 150 g. Boiled chicken breast, 2 fresh cucumbers;
  • Snack: 1 any fruit or 150 g. Natural yogurt;
  • Dinner: 200 g. Brave mussels, 150 g. Vegetable stew;
  • Snack: 200 ml.kefir (2.5% fat content).

Samurai rules of the Japanese diet

The main recommendations for compliance with the Japanese method of weight loss:

  1. Strictly follow the menu, do not change the products.Do not minimize the number of ingredients indicated in the menu, as well as avoid breaks and deviations from it;
  2. Smoothly leave the limited diet, try not to return to harmful products immediately;
  3. During losing weight, drink a sufficient amount of clean water without gases with room temperature.Water will give a feeling of saturation and ensure the withdrawal of toxins and harmful substances;
  4. Eat no later than two hours before bedtime;
  5. After waking up on an empty stomach, drink 200 ml.water to improve metabolism;
  6. If you don't like most of the permitted products, refrain from the diet;
  7. If weakness, migraines, smokes in the body appear immediately stop observing this diet.

3 popular recipe for Japanese diet dishes

To make the diet tolerated as easier as possible, we suggest that you adopt several recipes for dishes that will allow you to withstand this marathon of losing weight until the end of the end.Do not forget that you need to completely abandon salt.

Recipe 1. Baked fish.

This dish is suitable for any diet option.

Ingredients:

  • Cod fillet - 300 g.;
  • Zucchini - 100 g.;
  • Soy sauce - 50 ml.

Method of preparation:

  1. Cut the fillet in large enough pieces;
  2. Grind in the sauce for 3 hours;
  3. Cut the zucchini with circles.Leave for half an hour, drain the juice;
  4. Put the fish in the sleeve, zucchini on top;
  5. Pour the remaining marinade;
  6. Tie the sleeve, make several punctures in it;
  7. Bake for half an hour in the oven, heated to 180 ° C.Bon appetit!

Recipe 2. Boiled cabbage salad.

This dish is one of the main in the Japanese diet.

Ingredients:

  • White cabbage - 200 g.;
  • Green peas - 30 g.;
  • Vegetable oil - 30 ml.;
  • Parsley - to taste;
  • Dill to taste.

Method of preparation:

  1. Boil cabbage sheets to a soft state (30 minutes);
  2. Cool them;
  3. Chop in small strips;
  4. Mix with butter, peas and chopped herbs.Bon appetit!

Recipe 3. Diet soup.

The recipe is ideal for sleepless or rice options.

Ingredients:

  • Pipli fillet - 300 g.;
  • Water - 1.5 l.;
  • Egg - 1 pc.;
  • Onions - 1 pc .;
  • Sea cabbage - 150 g.;
  • Soy sauce - 50 ml.;
  • Rice - 100 g.

Method of preparation:

  1. Grind the onion, marine in the sauce for 3 hours;
  2. Boil the rice until half -cooked, add fish to it, chopped by pieces, cook until cooked;
  3. Cut the sea cabbage, add to the soup;
  4. Swarkled onions to let it go there, but without a marinade;
  5. The confused egg is slowly poured into the soup with a thin stream, stirring constantly;
  6. Immediately remove from the stove;
  7. You can serve both cold and hot.Bon appetit!

The Japanese diet allows frying as a way of cooking, but we do not offer the appropriate recipes, since steam, boiled and stewed dishes will contribute to much faster weight loss.

Japanese dinner.In the evening, the Japanese can eat dishes such as Fourikake (dried mixture), seaweed, red fish, Miso soup, salad, steamed vegetables, green tea.

Japanese diet: contraindications

The Japanese method is designed for people without health problems.In the presence of serious diseases, it is better to abandon the thought of “sitting” on a hard diet.

We list the main contraindications:

  • Inflammatory processes;
  • Gastric diseases (gastritis, ulcer);
  • Lactation;
  • Renal failure;
  • Cholecystitis;
  • Viral infections;
  • Hepatitis;
  • Gallstone disease;
  • Loads beyond measure - emotional, mental, physical;
  • AIDS;
  • Hypertension;
  • Chronic diseases;
  • Neuralgia;
  • Diabetes mellitus;
  • Menopause;
  • Ageto18 years old andafter55;
  • Obesity.The Japanese diet for losing weight is recommended for healthy people to correct the form and get rid of several extra pounds. Deflection is a disease, and conducting cardinal changes in nutrition for people with such a problem is strictly prohibited. Negative consequences are possible: metabolic disorders, a sharp increase in body weight.Any diet patients with obesity are prescribed by the attending physician.

If such side effects as dizziness, tachycardia, stomach pain, dryness of the lips and skin begin to appear, this may indicate dehydration and impaired its functioning.You have to finish the diet and be sure to check with the doctor in order to avoid complications.

Is it worth using a Japanese diet?Everyone has to answer this question on their own.Enthusiastic reviews on the Internet can push the solution, but do not forget about the individual characteristics of the body.

Fast weight loss and the ability to maintain weight subsequently - this is a complex of measures, strict discipline and following the right regime.Be beautiful and healthy!Success!