The Japanese diet for 14 days is one of the most popular weight loss schemes developed by the specialists of the Japanese clinic "Yaeks". It contains a specific list of products, has a simple menu and an effective method that is easy to follow at home.
A strict daily diet requires several conditions to be met: disciplined eating, avoiding prohibited foods, and drinking plenty of fluids on a regular basis.
The finished table can be printed and hung on the wall.
The Japanese diet lasts 14 days. The demand for the Japanese diet is explained by the quick results and stable, long-lasting effect: in 2 weeks, with the right approach, you can get rid of 5 or more kilograms of excess weight.
What is the Japanese Diet?
- Duration of the diet:14 days;
- Specificity:strict low-calorie protein diet,
- The approximate cost of the diet:budget;
- Results of the Japanese diet:weight loss by 5-8 kg;
- Recommended frequency:no more than 2 times a year;
- The main advantage of the diet:preservation of the result for a long time (subject to the correct exit from the diet).
Japanese diet for 14 days: what to expect?
Do not expect a special variety of the menu - all foods allowed on the Japanese diet for 14 days are well known to many. This is an undoubted advantage, since the risk of allergic reactions to exotic foods is minimal, and the recommended food for a meal can be bought in any, even the smallest supermarket.
It is not known exactly why this diet for weight loss was called Japanese. According to one version, it was developed in a certain Tokyo clinic, according to another, the name was inspired by an easy, simple and clear diet scheme, following which gives an inspiring effect (similar to the Japanese way, right? Follow the rules, try your best, and you will receive a reward). . .
In addition, the 14-day Japanese diet, which has become widespread among those who are losing weight around the world, is distinguished by moderation in both the composition and calorie content of the recommended foods, and this also connects it with the traditional Japanese diet.
Nutritionist Naomi Moriyama from Japan believes that the secret of youth and longevity of her fellow countrymen lies in small portion sizes and a diet that contains a small amount of carbohydrates.
Japanese diet rules
Nevertheless, moderation, unfortunately, is unusual for many residents of our country, and reducing the amount of calorie content can become a real problem. Moreover, the Japanese diet for weight loss implies really tough restrictions.
Protein
Moreover, the main component that supplies the body with energy in the Japanese diet is protein obtained from chicken eggs, poultry, lean meat, fish and dairy products. Carbohydrates can be obtained from some of the permitted vegetables, fats from vegetable oils that are permitted for cooking and salad dressing, as well as those found in meat and fish.
Cellulose
Vegetables and fruits are rich in fiber, the amount of which on some days of the Japanese diet is not particularly regulated, so the digestive tract will be able to fully cope with its work.
Beverages
Coffee and green tea invigorate and contain healthy antioxidants (therefore, it is better to give respect to tea and coffee of high quality, natural, without artificial additives).
On any diet, a drinking regimen is very important, and Japanese is no exception. Drink plenty of room temperature clean, non-carbonated water throughout the day to simultaneously help the stomach feel full and speed up the elimination of processed animal proteins from the body.
Japanese diet for 14 days: the principle of losing weight
The essence of the Japanese diet is expressed in a few words: low-calorie, protein, minimum amount of salt. Accordingly, thanks to these main three foundations, the process of losing weight is launched:
- Protein is able to enhance heat production, which speeds up the metabolism, which promotes weight loss;
- Due to the restriction of salt in the diet, excess fluid is removed from the tissues, edema is eliminated, pressure is normalized;
- The body receives a small amount of calories. Therefore, he has to activate his own reserves;
- The body spends a lot of energy on the assimilation of protein products, which entails the burning of fat.
The diet is suitable for people of any weight category. If you need to lose 3-4 kg, it will be enough to follow a diet for 7 days. If you need to lose weight from 5 kg or more, then you will have to adhere to the Japanese diet for 14 days.
In the absence of contraindications and excellent health, you can stretch it for a month, since, in addition to proteins, it still contains fats (vegetable oil) and carbohydrates (rice).
Japanese diet for 14 days, important points
The most effective diet for fast weight loss is the Japanese diet. OnlyDucan's diet, but they have a difference in duration: if Japanese lasts only two weeks, thenDucan's dietwill drag on for months when all its stages are completed.
Japanese diet for 14 days: the main principles of dietary nutrition
The Japanese diet was developed about 16 years ago, during which time many people who want to lose weight have appreciated its effectiveness. Diet "Japanese" implies a salt-free diet with a significant reduction in carbohydrates.
A characteristic feature of the diet is three meals a day and plenty of fluids. This diet is suitable for people between the ages of 18 and 40 and has no gender, that is, the diet is suitable for both men and women.
"Japanese" is based on reducing the daily calorie intake and avoiding carbohydrates, especially fast ones. Diet food means avoiding salt, fatty, smoked foods. Products such as alcohol, juices, soda and any fast food are also contraindicated during the diet.
Strict adherence to these tips leads to an acceleration of metabolism, as a result of which excess body fat is burned and converted into energy. The Japanese diet belongs to the class of protein diets. Chicken eggs, rabbit and chicken meat, fish and some dairy products are taken as the basis of nutrition.
Of the carbohydrates, it is allowed to consume only some vegetables in small quantities. A prerequisite is the normalization of the water balance, in addition to the fact that those who are losing weight need to drink at least 2 liters of pure water, it is also necessary to include green tea, coffee or chicory in the menu.
Basic principles of proper nutrition:
- Individual choice of Japanese diet:for 7 and 14 days. With a small amount of excess weight, it is enough to adhere to the diet for 7 days. If you are overweight, it is better to follow the Japanese diet for 14 days, reviews show that in the first case, weight loss is about 6 kilograms, in the second - up to 10 kilograms;
- Strict adherence to the diet:the offered products cannot be substituted with alternative ones. You can only use tomato juice instead of a tomato, white cabbage instead of spinach;
- Strict sugar free:under a categorical ban, all refined carbohydrates, sweet foods, pastries and flour products, honey;
- A gradual entry and exit from the Japanese diet is required.The results are less noticeable in those who switch to this diet from another diet. And they are clearly visible if the preliminary meal was not dietary. With a full-fledged diet on the eve of the "Japanese woman", you should arrange a fasting day (kefir or apple) or at least make a light dinner (a little boiled brown rice with a salad of fresh vegetables). When you exit, you should introduce everyday products gradually, about 1 per week;
- Mandatory absence of salt:the salt-free Japanese diet is aimed at removing excess fluid from the body, due to which up to 30% of excess weight is lost;
- Prohibition of exceeding deadlines.It is categorically impossible to continue dietary food for more than 14 days because of the danger to the body;
- Adequate volume of fluid is required:during the day, you should drink 2 liters of still water. Tea (you can drink green) and coffee are not included in this volume;
- Strict adherence to the sequence:the Japanese diet, the menu of which is designed for the purpose of gradual weight loss and long-term preservation of the result, does not tolerate changes in the proposed diet. It is impossible to rearrange the places of the days and the menu of breakfasts, lunches, dinners.
Advantages and disadvantages of the Japanese diet for 14 days
Pros of the Japanese diet:
- Reduces the risk of cardiovascular disease (also due to a decrease in salt in the diet);
- Lasting results with the right exit from the diet (i. e. , you will not regain the lost pounds);
- Availability of products prescribed in the menu - no exotic;
- Minimal salt intake reduces swelling;
- Protein products will not allow the skin to stretch and sag after losing weight;
- You can use different methods of cooking dishes: not only steaming, stewing or boiling - they can even be fried, not excluding vegetable oil from the diet;
- Plant food replenishes the body with the necessary vitamins and microelements;
- Significant weight loss.
Cons of the Japanese diet:
- Three meals a day without snacks does not correspond to the principles of healthy weight loss, when meals are fractional, up to 5-6 times a day;
- There are many contraindications;
- The frequency of application of the diet is only 1 time in 6 months;
- The small average daily calorie content of the diet is only 800 kcal, which is not enough for 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 not every heart and stomach can withstand;
- The wrong way out of the diet is fraught with rapid weight gain;
- The diet is not entirely balanced, since there is a significant preponderance in the direction of proteins to the detriment of carbohydrates and fats;
- Due to such a diet, by the end of the diet, many people experience dizziness, decreased performance, drowsiness and weakness are observed.
A small daily number of meals (only 3 instead of 5-6 healthy ones) and the absence of snacks may turn out to be not easy on the Japanese diet, be prepared for this. It is recommended to have dinner at least 2 hours before bedtime, and start the morning with a glass of water - this stimulates the metabolism and allows you to better endure the absence of breakfast.
List of staples for the Japanese diet for 14 days
- Fresh chicken eggs - 2 dozen;
- Chicken fillet - 1 kg. ;
- Fresh carrots - 2-3 kg. ;
- Tomato juice - 1 l. ;
- Quality coffee beans or ground coffee - 1 pack;
- White cabbage - 2 medium-sized forks;
- Fruit (except for bananas and grapes) - 1 kg. total;
- Selected lemons - 2 pcs. ;
- Fillet of sea fish - 2 kg. ;
- Zucchini, eggplant - 1 kg. total;
- Kefir - 1 l. (buy fresh, do not stock up for future use! );
- Lean beef, pulp - 1 kg. ;
- Extra virgin olive oil - 500 ml . ;
- Your favorite green tea (no additives or flavors) - 1 pack.
List of prohibited foods on the Japanese diet
In the Japanese diet, you should not eat foods such as:
- Alcohol and any carbonated water;
- White flour baked goods;
- Convenience food and fast food;
- Confectionery;
- Salt;
- fatty meats and fish;
- Bananas, grapes, persimmons;
- Sugar;
- Starchy vegetables;
- Sauces, spices and other condiments;
- Honey.
14-Day Japanese Salt-Free Diet: List of Allowed Foods
Dishes consisting of fish or animal meat, with a side dish of vegetables, are quite popular and many people eat them every day. It is psychologically difficult for people to give up spices, especially salt, and various sweets in the form of baked goods, confectionery and sweets.
Forcing yourself to forget about sweets and snacks for a week or two is a problem. It would be trainable, before starting a diet, many should cleanse their body and temporarily switch to proper nutrition without salt.
Allowed products for losing weight on the "Japanese":
- Dark bread rusks;
- Kefir or yogurt, preferably homemade natural;
- It is advisable to use tomato juice homemade or purchased with pulp. Ordinary packaged juice contains salt, which is prohibited;
- Hard cheese, low-fat;
- Natural coffe;
- Saltwater fish, beef, chicken, boiled or steamed;
- Chicken or quail eggs, raw or boiled (hard boiled);
- Zucchini, eggplant, parsnip root fried in oil;
- Unsweetened fruits, most often apples, pears, citrus fruits;
- Green tea without additives or flavors;
- Mineral or purified water without gas;
- Lemon, the juice of which can be added to dishes to improve the taste;
- Vegetable oil - olive or unrefined sunflower oil;
- Fruits: cherries, apples, kiwi, citrus fruits, pears, plums;
- Fresh vegetables: cabbage and carrots, raw and boiled. You can eat it whole, in pieces or chopped or grated.
Foods and spices that are not included in this list are considered prohibited. Fruits such as grapes and bananas are also banned.
From drinks, lemonades, juices, soda, alcohol of any strength are prohibited. A categorical taboo on various sauces, spices, marinades.
Japanese diet for 14 days: menu
The Japanese diet has a 14-day menu for every day and the scheme is currently popular. It attracts people with its low cheapness, while the duration of the diet is only 2 weeks.
A noticeable result after the expiration of the period, which persists after the correct termination of the diet. Alas, to overcome the two week diet, you will have to be patient, but it will be worth it.
1 day Japanese diet
- Breakfast:coffee without sugar and milk.
- Dinner:2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
- Dinner:200 g of boiled or fried fish.
Day 2 of the Japanese diet
- Breakfast:a slice of rye bread and sugar-free coffee.
- Dinner:200 g of boiled or fried fish with boiled cabbage and vegetable oil.
- Dinner:100 g of boiled beef and a glass of kefir.
Day 3 of the Japanese diet
- Breakfast:a slice of rye bread, dried in a toaster, or unleavened biscuit without additives, coffee without sugar.
- Dinner:zucchini or eggplant, fried in vegetable oil, in any quantity.
- Dinner:200 g unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
Day 4 of the Japanese diet
- Breakfast:a small fresh carrot with the juice of one lemon.
- Dinner:200 g of boiled or fried fish and a glass of tomato juice.
- Dinner:200 g of any fruit.
Day 5 of the Japanese diet
- Breakfast:a small fresh carrot with the juice of one lemon.
- Dinner:boiled fish and a glass of tomato juice.
- Dinner:200 g of any fruit.
6 day Japanese diet
- Breakfast:sugar free coffee.
- Dinner:unsalted boiled chicken 500 g with fresh cabbage and carrot salad in vegetable oil.
- Dinner:fresh small carrots and 2 boiled eggs.
7 day Japanese diet
- Breakfast:green tea.
- Dinner:200 g of unsalted cooked beef.
- Dinner:200 g of fruit or 200 g of boiled or fried fish or 2 eggs with fresh carrots in vegetable oil or boiled beef and 1 glass of kefir.
8 day Japanese diet
- Breakfast:sugar free coffee.
- Dinner:500 g of boiled chicken without salt and a salad of carrots and cabbage in vegetable oil.
- Dinner:fresh small carrots with vegetable oil and 2 boiled eggs.
Day 9 Japanese diet
- Breakfast:medium carrot with lemon juice.
- Dinner:200 g of boiled or fried fish and a glass of tomato juice.
- Dinner:200 g of any fruit.
10 day Japanese diet
- Breakfast:sugar free coffee.
- Dinner:50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
- Dinner:200 g of any fruit.
11 day Japanese diet
- Breakfast:coffee without sugar and a slice of rye bread.
- Dinner:zucchini or eggplant, fried in vegetable oil, in any quantity.
- Dinner:200 g of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
12 day Japanese diet
- Breakfast:coffee without sugar and a slice of rye bread.
- Dinner:200 g of boiled or fried fish with fresh cabbage in vegetable oil.
- Dinner:100 g of boiled unsalted beef and a glass of kefir.
13 day Japanese diet
- Breakfast:sugar free coffee.
- Dinner:2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
- Dinner:200 g of boiled or fried fish in vegetable oil.
14 day Japanese diet
- Breakfast:sugar free coffee.
- Dinner:boiled or fried fish 200 g, fresh cabbage with olive oil.
- Dinner:200 g of boiled beef, a glass of kefir.
Getting out of the Japanese diet
The first week of exiting the Japanese diet is a very crucial period. At this time, the body continues to lose weight and adapt to new conditions, so it is important not to pounce on food, but to slowly introduce familiar foods into the diet. They must be exclusively natural.
In order for the achieved result to gain a foothold, you should leave the diet gradually. The exit period should be twice as long.
So, the exit period 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, eat porridge cooked in water (buckwheat, oatmeal, rice) and omelets. Your serving should be about 200 g;
- Replace a fruit dinner with a full meal of vegetables and proteins (for example, 200 g of vegetable stew and steamed chicken cutlet);
- Salt should be added to food gradually: at the beginning of the exit, consume no more than 5 g of salt per day;
- Do not reduce the amount of protein foods;
- During the day, you need to make 2-3 snacks from fermented milk products and fruits;
- In the first week, gradually increase the consumed portions of meat and fish dishes - by 50 g, vegetables - by 100 g.
Approximate menu for exiting the Japanese diet for 2 weeks
Day 1-3 exiting the Japanese diet
- Breakfast:omelet from 2 eggs and 150 ml. milk (2. 5% fat), 1 loaf, black coffee.
- Dinner:200 g of boiled beef or 200 g of baked cod, 100 g of fresh vegetables.
- Dinner:100 g of cottage cheese (5% fat) or 250 ml. kefir (2. 5% fat) and 1 apple.
Day 4-6 exiting the Japanese diet
- Breakfast:200 g of oatmeal in water (without sugar and oil).
- Snack:1 orange, 1 kiwi.
- Dinner:200 g of baked chicken breast, 100 g of fresh vegetables (cabbage, carrots, peppers).
- Dinner:200 g boiled shrimp or 150 g cottage cheese (7% fat), 1 cucumber.
Day 7-10 exiting the Japanese diet
- Breakfast:200 g of oatmeal in water without sugar and butter, 2 toast (20 g each).
- Snack:1 any fruit.
- Dinner:200 g of vegetable soup, 100 g of boiled beef.
- Snack:100 g of natural yoghurt.
- Dinner:200 g of baked chicken breast, 150 g of any steamed vegetables.
Day 11-14 coming out of the Japanese diet
- Breakfast:200 g of any porridge with nuts, dried fruits and honey (no more than 1 teaspoon), 2 toast (20 g each).
- Snack:1 any fruit, 100 g of natural yogurt or cottage cheese (5% fat).
- Dinner:200 g of any soup in low-fat chicken broth, 150 g of boiled chicken breast, 2 fresh cucumbers.
- Snack:1 any fruit or 150 g of natural yogurt.
- Dinner:200 g boiled mussels, 150 g vegetable stew;
- Snack:200 ml. kefir (2. 5% fat).
Delicious Japanese Diet Recipes
To make the diet as easy as possible, we suggest that you use these recipes for simple and tasty dishes that will allow you to withstand this weight loss marathon to the bitter end. Do not forget that salt must be completely abandoned.
Recipe 1. Baked fish
This dish is suitable for any diet.
Ingredients:
- Cod fillet - 300 g;
- Zucchini - 100 g. ;
- Soy sauce - 50 ml.
How to cook:
- Cut the fillets into large enough chunks;
- Marinate in sauce for 3 hours;
- Cut the zucchini into slices. Leave for half an hour, drain the juice;
- Put the fish in the sleeve, on top of it - zucchini;
- Pour over the remaining marinade;
- Tie the sleeve, make several punctures in it;
- Bake for half an hour in an oven preheated to 180 ° C. Ready!
Recipe 2. Boiled cabbage salad
This salad is a staple in the Japanese diet.
Ingredients:
- White cabbage - 200 g;
- Canned green peas - 30 g;
- Vegetable oil - 30 ml. ;
- Parsley - to taste;
- Dill to taste.
How to cook:
- Boil cabbage leaves until soft (30 minutes);
- Refrigerate them;
- Chop into small strips;
- Stir in butter, peas and chopped herbs. Ready!
Recipe 3. Diet soup
The soup recipe is perfect for salt-free or rice options.
Ingredients:
- Pollock fillet - 300 g;
- Water - 1. 5 l. ;
- Egg - 1 pc. ;
- Onion - 1 pc. ;
- Sea cabbage - 150 g;
- Soy sauce - 50 ml. ;
- Rice - 100 g.
How to cook:
- Chop the onion, marinate in the sauce for 3 hours;
- Boil rice until half cooked, add fish, cut into pieces, to it, cook until tender;
- Chop the seaweed, add to the soup;
- Put the pickled onions in the same place, but without the marinade;
- Pour the scrambled egg slowly into the soup in a thin stream, stirring constantly;
- Remove immediately from the stove;
- It can be served both cold and hot. Ready!
The Japanese diet permits frying food as a way of cooking, but we have selected these recipes, since steaming, boiled and stews will contribute to even faster weight loss.
Japanese dinner. In the evening, the Japanese can eat such dishes as rice with furikake (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 illnesses, it is better to abandon a rigid diet.
The Japanese diet is contraindicated in pregnancy and lactation, as well as in people with chronic diseases such as gastritis, gastric ulcer, liver disease, kidney disease and cardiac disorders. It is recommended to consult a specialist before starting a dietary meal.
The main contraindications are:
- Inflammatory processes;
- Diseases of the gastrointestinal tract (gastritis, ulcer);
- Lactation;
- Renal failure;
- Cholecystitis;
- Viral infections;
- Hepatitis;
- Cholelithiasis;
- Increased emotional, mental, physical stress;
- HIV and AIDS;
- Hypertension;
- Chronic diseases;
- Neuralgia;
- Diabetes;
- Climax;
- Age under 18 and over 55;
- Obesity.
The Japanese diet for weight loss is recommended for healthy people to correct their shape and get rid of a few extra pounds. Obese people require a thorough examination under the supervision of a specialist and a special diet. It is strictly forbidden to follow diets and carry out radical changes in nutrition on their own for people with obesity. Possible negative consequences: metabolic disorders, a sharp increase in body weight. Any diet for obese patients is prescribed only by the attending physician.
If side effects such as dizziness, tachycardia, stomach pain, dry lips and skin began to appear, this may indicate dehydration and impaired functioning. You should stop the diet and be sure to visit a doctor to avoid complications.
Should you follow the Japanese diet? Everyone will have to answer this question independently. Rave reviews on the Internet can push you to a decision, but do not forget about the individual characteristics of the body. People with chronic diseases should be treated with caution.
Do not forget during a diet, you need to listen carefully to your body.
Rapid weight loss and the ability to maintain weight subsequently requires a whole range of measures that require motivation, strict discipline and constant adherence to the correct regimen. Be slim and healthy!