The Japanese diet is considered one of the most effective and popular modern diets.
Because? Because within a fairly short period of time - 14 days, you can get rid of 7 to 11 extra pounds.
Such a rapid effect is explained by the fact that the Japanese diet is not balanced, that is, it is compiled without taking into account the proportions of fats, proteins and carbohydrates. In addition, the Japanese diet menu is quite low in calories due to the low carbohydrate content, which makes the body work on burning its own layer of fat.
The main purpose of the Japanese diet is to change the rhythm of metabolic processes in the body, which subsequently allows you to maximize the effect of weight loss for 2-3 years.
The essence of the Japanese diet
The essence of the Japanese diet is the food with the highest amount of protein, which is provided by foods allowed in the diet: meat, fish, dairy products.
The Japanese diet is considered quite strict due to strict restrictions on the menu. During the Japanese diet, you cannot eat:
- salt;
- spices;
- sugar and confectionery;
- alcohol.
However, if you are used to drinking only coffee for breakfast and you prefer meat and fish food, then the Japanese diet will not seem that difficult for you. Also, one of the advantages of this diet is the fermented dairy products, fruits and vegetables 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 plain water.
There are several menu options for the 14-day Japanese diet, which do not differ much from each other 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 suit you for some reason.
Japanese diet menu for 14 days
Strictly observe the menu indicated in the table below:
| Breakfast | To have lunch | To have lunch | |
|---|---|---|---|
| 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 cookie (cookies) | 100 grams of boiled or fried fish, coleslaw (with vegetable oil). | boiled meat (100 grams), a glass of kefir. |
| Day 3 | coffee, biscuit (cookies) | fried zucchini (200 grams) | 2 boiled eggs, 200 grams of boiled meat, coleslaw. |
| Day 4 | coffee | raw egg, 3 raw carrots grated with vegetable oil, 20 grams of parmesan | fruit |
| Day 5 | grated carrot seasoned with lemon. | boiled or fried fish (200 grams), a glass of tomato juice | fruit |
| 6th | a cup of coffee | ½ cooked chicken, carrot and cabbage salad | 2 hard-boiled eggs, grated carrots seasoned with vegetable oil |
| Day 7 | Green tea | cooked meat (200 grams), fruit | any dinner from the previous days (except the third! ) |
| Day 8 | Green tea | ½ cooked chicken, carrot and cabbage salad | 2 boiled eggs, coleslaw and carrots |
| Day 9 | coffee | 200 grams of boiled or fried fish, a glass of tomato juice | any fruit |
| 10th day | coffee | 1 egg (raw), 3 carrots grated with vegetable oil, 20 grams of Parmesan | fruit |
| Day 11 | coffee, 2 sugar-free cookies | zucchini fried in vegetable oil (200 grams) | 2 eggs (boiled), 200 grams of cooked meat, coleslaw |
| day 12 | coffee (2 dry biscuits) | boiled or fried fish (200 grams), carrot or cabbage salad | 200 grams of cooked meat, a glass of kefir |
| day 13 | 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 cooked meat, a glass of kefir |
Japanese diet plan and rules
1. Consultation with a doctor
- First, the Japanese diet provides for the constant 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, a large amount of protein leads to a load on the kidneys, which can cause weakness and loss of strength, headaches, and acetone taste in the mouth.
The Japanese diet is contraindicated:
- breastfeeding mothers and children;
- during physical exertion and hard work.
2. Preparing for a diet
Directly before the diet, it is necessary to organize a fasting day: 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. Foods during the diet
- 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 water bath or fry in a small amount of oil.
- Olive oil is recommended for dressing vegetable salads.
4. Vitamins
A low-calorie diet cannot provide the body with the necessary substances, so it is imperative to take a vitamin-mineral complex right now.
5. Get off the diet
You can't organize a "stomach holiday" over dieting and attacking food.
The calorie content of the diet should be increased gradually: you need to add salt to food little by little, eat starch and sweets in moderation.
The main rules of the Japanese diet:
- Accurately observe the diet by day, do not confuse the sequence of days.
- Use only the products listed in the menu.
- Drink 1. 5 liters of liquid daily.
- Do not continue the diet for more than 14 days.
Japanese diet reviews for 14 days
1. Physician Reviews
The Japanese diet is considered very harsh, so first of all you need to have a psychological attitude to avoid nervous breakdowns during the diet. The body receives stress due to low-calorie foods, and therefore, temporary metabolic disturbances and "food breaks" are possible.
2. Other revisions
First review: From experience I want to say that the Japanese diet is very hard to bear. Especially in the first few days. But the result is minus 9 kg. And 4 months have passed and the weight has not come back, however, I keep in shape with the help of fitness.
Second review: The hardest first 4 days. There was even dizziness. But the result made up for 100%. Less 10 pounds! Yes, and the body is very clean during this time.
Third review: Of the benefits - delicious products, no need to choke on kefir or buckwheat. Of the minuses - weakness in the first days, feeling hungry. The result is 7 pounds less.
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 will in a fist and try not to let go.