The Japanese 14 Day Diet is a way to gain weight and gain a slim figure without exhausting the fast. The approach to product selection is particular. The number of calories and the compatibility of the components are taken into account. Fat cells quickly disappear. During the period of compliance with the restrictions, you can lose 5-10 kg.
Japanese diet for 14 days: principles influencing the process of weight loss
The principles of weight loss are made up of 3 indicators:
- low in calories;
- the presence of protein components in the diet;
- lack of salt in cooked meals.
Weight loss is triggered by an accelerated metabolic process. Protein improves heat production in the body. Cells and tissues are freed from excess fluid. This happens due to the restriction or lack of salt in the food. In addition, it is possible to get rid of edema and normalize pressure indicators taking into account age. The body receives a minimum of calories. The amount is sufficient to maintain well-being. To replenish energy, own existing reserves are used and activated.
Features:
- The assimilation of protein foods requires energy. Fat cells are used for its formation (combustion process).
- Suitable for people of different weights.
- In 7 days it takes up to 5 kg.
- Fats and carbohydrates are present.
If there are no deviations in health and there are no contraindications, it is allowed to keep the diet for up to 30 days. The Japanese menu is made taking into account that at least 100 different products should appear on the table within a few weeks.
The regime is strict. Psychological preset helps to avoid unnecessary emotional stress. Experts recommend to repeat the method of weight loss no more than 2 times a year.
Additional effect, subject to the rules: the result obtained is kept for a long time. To do this, it is necessary to properly exit the diet (a sharp increase in the calorie content of food is not allowed). You have to give up on this way of losing weight and keeping the weight off:
- pregnant women;
- nursing mothers;
- people with liver disease of varying severity;
- if there are renal pathologies;
- for diseases of the gastrointestinal tract and stomach - gastritis and ulcers.
Limitations are also imposed by violations in the field of cardiology. It is recommended to consult a doctor before starting the diet.
The main principles of effective dietetic nutrition
The Japanese diet for 2 full weeks has a number of principles, compliance with which will increase its effectiveness. For 15 years of existence, there are:
- Complete absence of salt (even 2-3 g per day are not allowed).
- Reduce carbohydrate intake in the diet.
- The diet consists of a variety of foods.
- Meals during the day - 3.
- Amount of liquid.
- Age criteria - 18-40 years old.
- Suitable for both men and women.
Diet rules are highlighted:
- 90% of the liquid is pure water;
- fish in dishes, boiled and cooked. Frying in moderation is also permitted;
- there are no restrictions on grains, but it is recommended that rice and legumes dominate;
- vegetables, including cabbage, should be included in the menu;
- completely excludes simple carbohydrates; Sugar-free kefir
- is allowed in the morning (for breakfast).
You cannot modify the menu yourself during the day. Beef is the priority for meat. Chicken allowed. When cooking, do not use leather. The basis of diet nutrition is a decrease in the daily amount of calories. Snacks are not allowed. You will have to refuse:
- salt (fresh foods help get rid of excess volume faster);
- smoked meats;
- fatty foods;
- prepared meals;
- fast food; juice of
- ;
- alcoholic beverages;
- fast food and fries.
Adherence to the basic principles allows you to speed up metabolic processes in the body. The fatty deposits will quickly disappear and be converted into energy. The nutrition program includes:
- eggs;
- coffee (freeze-dried is not suitable);
- green tea;
- chicory;
- dairy products;
- lean meat (rabbit, poultry).
Vegetables are eaten in small quantities. The amount of liquid should not be less than 2 liters per day.
Good nutrition on the Japanese diet is built in two directions. Excess fat and volume are taken into account. If they are small, 7 days is better. Severe overload will require an increase to 14 days. The main principles of nutrition during this period are:
- Ban on the use of alternative food products (beef cannot be replaced by pork).
- Authorization to use tomato juice instead of fresh tomato.
- Elimination of sugar and flour in all its forms.
The speed input and output must be smooth. Feature: The results of weight loss will be less noticeable if there was another food restriction before the Japanese diet. It is recommended to spend one day fasting per day before starting the diet with a normal diet. Several options are allowed: on kefir or apples, the use of boiled meat with fresh or stewed vegetables. The output of the regime must be smooth. New products should be introduced gradually. It is recommended to include 1 to 2 species per week in the diet. The absence of salt in the dishes will help to remove excess liquid from tissues and cells. It represents up to 30% of the volume and overweight. The selected strict deadlines cannot be exceeded. It is impossible to rearrange in places the days and the menu prepared for breakfasts, lunches, dinners.
Pros and Cons of the Japanese Diet
The Japanese dietetic food system has a number of advantages and disadvantages. They must be taken into account before starting the diet. Among the advantages:
- a decrease in the amount of salt in the diet leads to a reduced risk of developing heart and vascular diseases;
- the possibility of choosing the duration of the diet - 7 or 14 days;
- the lost pounds and volumes will not return if the entry and exit of the diet has been carried out correctly;
- the foods put in the diet are accessible to everyone (no unusual or exotic dishes);
- lack of or elimination of edema;
- the presence of protein ingredients does not lead to sagging skin or the appearance of stretch marks in those places where the fat layer is reduced;
- there are no strict restrictions on food preparation (products can be cooked, put in a bain-marie, stewed, fried in vegetable oil); Vitamins and minerals
- enter the body along with plant components and vegetables.
14 days is the optimal time to lose weight. The body is not stressed. Mood and vitality do not diminish. Stamina and mental alertness are maintained at a high level. Performance indicators are not going down.
Disadvantages of the Japanese diet:
- The system should not be used for gastrointestinal illnesses.
- The number of meals is limited to 3 (healthy eating involves 5-6 meals in small portions).
- Age restrictions are present (the diet is not suitable for the elderly).
There are contraindications to complying with the restrictions on the Japanese system. You cannot start it yourself without consulting a doctor first.
Illegal Japanese diet foods
The Japanese 7 or 14 Day Diet contains lists of foods that should be excluded from the menu. Cannot be used even in small quantities:
- salt (except in rare cases);
- homemade preparations of vegetables and fruits (marinades, pickles, preserves);
- alcoholic beverages;
- carbonated drinks; juice of
- ;
- mineral water (because it contains gases);
- wheat flour;
- bakery products and bread;
- semi-finished products;
- preserves (meat, fish and vegetables);
- confectionery (candies, lollipops, pills, chocolate, cookies, pastries, cakes);
- fatty meat;
- fatty fish;
- milk;
- cereals;
- sour cream;
- mayonnaise;
- bananas (fresh, crushed, dried);
- khaki;
- grapes (all varieties and raisins);
- sugar (white, cane);
- flavors;
- gelling ingredients;
- whipped cream;
- potatoes (and other vegetables containing starch);
- sauces;
- seasonings;
- spices.
Forbidden honey and the dishes it comes in. Sausages and small sausages, boiled and smoked sausages, lard are not allowed during this period.
Approved products
The following products are authorized for cooking:
- kefir;
- natural yogurt (organic);
- rye croutons;
- tomato juice with pulp without salt (best made at home); cheese
- (hard, low-fat varieties);
- sea fish;
- natural coffee (without flavoring, cream and sugar);
- beef (boiled, steamed);
- chicken (boiled, steamed);
- eggs (quail, chicken) - you can boil them, add cheese, cooking method - hard cooked;
- zucchini;
- eggplant (can be fried);
- parsnip root;
- apples (unsweetened, green);
- pears (salad is recommended - for example, Chinese);
- citrus fruits (oranges, lemons, grapefruits, mandarins);
- green tea (without additives); lemon juice
- ;
- vegetable oils (sunflower and olive) - you must choose unrefined;
- cherries 50 g each;
- kiwi (take into account allergic reactions to the product);
- plums (only fresh, in small quantities);
- white cabbage;
- carrots (fresh, boiled, grated);
- rye bread;
Meat, poultry or fish dishes are accompanied by a side dish. You must include them in the menu every day. The difficulty is that you will not be able to "" adjust "the taste to your usual taste. Do not add spices, herbs or other methods. Salt is also not added to the dish. You cannot cook fried potatoes in bacon, skewers, but you can include steamed cutlets and meatballs in the nutrition program.
Examples of grocery shopping for 2 weeks
Per 2 weeks you can buy:
- chicken eggs - 20 pieces;
- fillet or chicken breast - 900 g;
- carrots - 3 kg;
- tomato juice without salt) - 2 l;
- natural ground or bean coffee - 1 packet;
- white cabbage - 2-3 kg;
- fruit - 1 kg (optional);
- lemons - 2-3 pcs. ;
- fresh sea fish (whole carcasses) - 2 kg;
- unfrozen fish fillet - 1 kg;
- hard cheese, low in fat - 200 g;
- melons and squash - 2 kg;
- vegetable oil - 0, 5-1 l;
- lean beef - 1 kg;
- green tea - 1 pack (without additives).
It is recommended to purchase kefir and yogurt as needed to keep these products fresh.
Japanese diet for 14 days: menu, table
The nutritional program is based on a full menu with a certain amount of calories. Menb per day (for each of the 14):
| Diet day | Breakfast | Lunch | Dinner |
| 1 | Coffee (200 ml) without sugar or milk or even volume of green tea | Chicken eggs (hard boiled) - 2 pieces, steamed white cabbage leaves with vegetable oil (150 g), homemade tomato juice (200 ml) | Steamed or lightly fried fish without garnish until softened (200 g) |
| 2 | Natural coffee, ground, roasted, without milk or sugar, rye bread (1 piece) | Boiled cabbage (or cooked in water with sunflower oil), fried or boiled fish, in vinaigrette - vegetable oil (200 g serving) | Steamed beef (slices) ew, poultry - optional (200 g), kefir (200 ml) |
| 3 | Toast made from rye flour or biscuit without salt in the composition (1 pc) one drink from the 200 ml allowed | Zucchini, grated and fried until golden brown in vegetable oil (unrefined sunflower) (any amount) | Vegetable casserole with yogurt (200 g). |
| 4 | Grated carrots in lemon juice | Whole fish, fried or boiled (200 g), tomato juice (200 ml) | Fruitstranche (200 g), optional - fruit salad with lemon juice vinaigrette |
| 5 | Carrots in lemon juice | Boiled fish (fillet) and tomato juice (1 glass) | Different fresh fruits (total weight c200 g) whole fruits |
| 6 | Chicory drink (200 ml) | Boiled chicken fillet (500 g), finely chopped salad for better absorption of cabbage and carrots with butter vegetable vinaigrette | Chicken eggs with a piece of cheese (2 pcs), fresh carrots, sliced |
| 7 | Green tea (200 ml) without sweetener | Steamed beef, can be lightly beaten beforehand (200 g) | Baked beef (200 g), a glass of kefir |
| 8 | Natural coffee drink (200 ml) | Boiled white chicken meat (200 g), plus a “vitamin” salad of chopped cabbage in vegetable oil (200 g) | Quail eggs sprinkled with grated cheese - 2 pieces, fresh carrots - 1 piece |
The results obtained will last 2-3 years. The average caloric value is 800-850 kcal. Drink additional water throughout the day. Optionally, the menu can be repeated after reaching the 8th day of the diet.
Quit the Japanese diet
Japanese food restriction rules suggest the right solution. Recommendations:
- add portions gradually;
- extend the diet smoothly;
- maintain a rational diet.
Cereals, salt, sweets cannot be included in the menu right away.
Various contraindications
The technique is not suitable for people who are under mental or physical stress. Children, pregnant women and the elderly should not use this diet. If the body receives less than 2 liters of fluid, dehydration is possible. If gastrointestinal diseases are present, then the method of weight loss can not be used, since the menu is not balanced. People with diseases of the heart and blood vessels cannot adhere to the restrictions (increasing the amount of coffee). A bad ride will lead to rapid weight gain.
Most Popular Japanese Diet RecipesCarrot salad recipe: 1 carrot and 10 ml of vegetable oil. Preparation: peel the carrots, grate them on a fine grater or cut them into thin slices. Add the oil, stir. Adding lemon juice (to taste) will help add spices.
Baked eggplant and zucchini with cheese and yogurt: zucchini and eggplant (1 piece each), cheese (50 g), chicken egg (2 pieces), plain yogurt without additives (200 ml). Preparation: Peel and rinse the vegetables. Cut into small pieces. Get in shape. Beat the eggs, mix with the yogurt. Pour the mixture over the vegetables. Grate the cheese, sprinkle the dish on it. Bake for 40 minutes. The temperature in the oven is 150 degrees.
Fruit salad: green apple, pear, kiwi (1 pc), tangerine (3 slices for juice). Wash the fruit cut into cubes. Squeeze the juice from the tangerine slices, sprinkle with fruit, mix.
The Japanese 14 Day Diet gives great results when followed. The output should be smooth. This is necessary so that the lost pounds do not come back. Restrictions can be repeated after consultation with a doctor and no more than 2 times a year.