Japanese diet: result in 14 days

Japanese girl on a diet

Features of one of the most effective diets that involve significant weight loss in just two weeks.

The results of those who strictly adhere to these nutritional principles are really surprising. You can lose 4-7 extra pounds in 14 days. In addition to this benefit, it can be said that the Japanese diet is inexpensive.

However, it is important to note that the Japanese diet is difficult to follow. This is due to the fact that the calorie content of the diet is too low (from 600 to 1100 kcal per day). The lack of calories will be noticeable, since we mostly eat in such a way that our body receives from 1500 kcal daily.

The Japanese menu for salt-free nutrition is based on low-calorie foods and without sugar, salt or other spices. Such a diet contributes to the rapid breakdown of fat, as it puts stress on the body and greatly increases the metabolism.

Contraindications to the Japanese diet

Because of its severity, this diet has contraindications. It is not recommended to watch it in pregnant and lactating women, as well as in people with gastritis and ulcers, liver and kidney disease, and heart disease.

If you decide to follow the strict rules of the Japanese diet, you need to prepare carefully. What you have to do:

  • Consult a nutritionist or your doctor.
  • one week before starting, reduce the calorie content of the diet, namely: reduce servings, give up simple carbohydrates and sugar, eat less salt, eat fresh vegetables and fruits for dinner;
  • In two weeks, train yourself to drink at least 1. 5 liters of raw water per day (juice, tea, coffee and other liquids do not count).
Japanese diet allowed

Approved products

  • cooked or steamed chicken, beef and veal;
  • low-fat fish species: pollock, hake, blue whiting, pollock;
  • kefir, yogurt, low-fat cheese;
  • Vegetables: cabbage, zucchini, carrots, eggplant, peppers, tomatoes, cucumber;
  • fruits: apples, pears, citrus fruits, pomegranates, kiwi;
  • natural juices without salt and sugar;
  • olive and vegetable oil;
  • eggs;
  • green and black tea;
  • black coffee.

Prohibited products

  • Pork, lamb, sausage, sausage;
  • oily fish: mackerel, salmon, herring, halibut;
  • milk, cottage cheese and fatty milk products;
  • potatoes, corn;
  • bananas, grapes, persimmons;
  • smoked and salted products, canned goods and semi-finished products;
  • marinades and sauces;
  • flour products and cereals;
  • packaged juices, soda, alcoholic beverages;
  • sugar, salt and other spices.

Japanese diet menu for 14 days

Remember, stick with the menu. Try not to change the order of the days or the product line. Strictly follow the cooking rules. One more word of caution: "Japanese" can lead to dehydration. So remember to drink at least 2 liters of water a day. So the menu:

Black coffee

1 day

  • Breakfast: black coffee (always without sugar and milk) *;
  • Lunch: 2 hard-boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice (no salt);
  • Dinner: 250 grams of boiled or fried fish.

2 days

  • Breakfast: black coffee and a piece of rye bread;
  • lunch: 250 grams of boiled or fried fish, boiled coleslaw with vegetable oil;
  • Dinner: 100 grams of boiled or baked beef and a glass of kefir.

3 days

  • Breakfast: black coffee and a piece of rye bread;
  • Lunch: 2 medium-sized zucchini, baked in the oven, pour vegetable oil over them;
  • Dinner: 2 hard-boiled eggs, 200 grams of boiled or baked beef, fresh coleslaw with vegetable oil.

4 days

  • Breakfast: freshly grated carrots, seasoned with lemon juice;
  • lunch: boiled egg, salad of fresh carrots and cabbage with vegetable oil, a small amount of hard cheese (no more than 20 grams);
  • Dinner: 200 grams of fruit from the allowed list.

Day 5

  • Breakfast: freshly grated carrots, seasoned with lemon juice;
  • Lunch: 200 grams of boiled or fried fish and a glass of tomato juice;
  • Dinner: 200 grams of fruit from the allowed list.
Making salad for the Japanese diet

6 days

  • Breakfast: black coffee;
  • Lunch: boiled or baked skinless chicken breast (400-500 grams), fresh coleslaw with vegetable oil;
  • Dinner: 2 hard-boiled eggs and fresh carrots.

7 days

  • Breakfast: herbal tea;
  • Lunch: 200 grams of boiled or baked beef;
  • Dinner: 2 hard-boiled eggs and fresh carrots.

8 days

  • Breakfast: black coffee;
  • Lunch: boiled or baked chicken breast, carrot or coleslaw with vegetable oil;
  • Dinner: 2 hard-boiled eggs, boiled cabbage with vegetable oil.

9 days

  • Breakfast: freshly grated carrots, seasoned with lemon juice;
  • Lunch: 200 grams of boiled or fried fish and a glass of tomato juice;
  • Dinner: 200 grams of fruit from the allowed list.

10 days

  • Breakfast: black coffee and a piece of rye bread;
  • lunch: boiled egg, salad of fresh carrots and cabbage with vegetable oil, a small amount of hard cheese (no more than 20 grams);
  • Dinner: 200 grams of fruit from the allowed list.

11 days

  • Breakfast: black coffee and a piece of rye bread;
  • Lunch: 2 medium-sized zucchini, baked in the oven, pour vegetable oil over them;
  • Dinner: 2 hard-boiled eggs, 200 grams of boiled or baked beef, fresh coleslaw with vegetable oil.

12 days

  • Breakfast: black coffee;
  • Lunch: 200 grams of boiled or fried fish, salad of fresh carrots and cabbage with vegetable oil;
  • Dinner: 100 grams of boiled or baked beef and a glass of kefir.

13 days

  • Breakfast: black coffee;
  • Lunch: 2 hard-boiled eggs, fresh coleslaw with vegetable oil, a glass of tomato juice;
  • Dinner: 200 grams of boiled or fried fish.

14 days

  • Breakfast: black coffee;
  • Lunch: 200 grams of boiled or fried fish, fresh coleslaw with vegetable oil;
  • Dinner: 200 grams of boiled or baked beef and a glass of kefir.

* If you don't like coffee or, more importantly, have contraindications to drinking this drink, you can replace it with black, green or herbal tea.

The girl plans a way out of the Japanese diet

Basic principles for getting out of the Japanese diet

  • Leaving the Japanese diet should be very smooth. It is necessary to gradually introduce new foods, increase calories, add fats and carbohydrates. The publication should take at least two weeks;
  • extend salt restriction for the entire time of release;
  • Maintain the approximate composition of the dinner by adding breakfast and lunch dishes.
  • Gradually add snacks between three main meals.
  • Do not reduce the amount of protein foods.