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Japanese diet for weight loss for 14 days: complete menu for each day, table

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

Japanese diet

A diet from a rigorous diet for each day requires a mandatory fulfillment of different conditions: disciplined nutrition, exclusion of prohibited foods and abundant regular drinks.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 a maximum of 10 kilograms of excess weight.

Japanese diet for 14 days: the principle of weight loss

The entire essence of the Japanese diet is expressed in a nutshell: low caloric, protein, with a minimum quantity of salt.Consequently, thanks to these three bases, the weight loss process is launched:

  • The protein is able to improve thermal production, which accelerates the metabolism that promotes weight loss;
  • Due to the limitation of salt in the diet, the excess fluid from the tissues is removed, the edema is eliminated, the pressure is normalized;
  • A minimum number of calories enters the body.Therefore, he must activate his reserves;
  • Much energy is spent on the assimilation of protein products, which involves the combustion of layers of fat.

The diet is suitable for people of any weight category.If you need to reset 4-5 kg, it will be sufficient to sit 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 extend it for a month, since, in addition to proteins, it still contains fat (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 diversified: their weekly menu has more than 100.

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

The most effective diet for rapid weight loss is a Japanese diet.Only the Ducan diet can be endured, but have a difference in duration: if the Japanese lasts only two weeks, then Dukan's diet will drag up for months in which all its phases will be performed.

  • Features: low -calorie, rigorous protein diet requires a preliminary psychological mood;
  • Cost: low (no 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 conservation of the result (subject to the correct exit from the diet).

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

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

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

A feature feature is three meals a day and a large amount of liquid.This diet is suitable for people aged between 18 and 40 and has no gender, that is, it is allowed for both women and males.

The basic rules to apply the diet are:

  1. It is necessary to monitor the consumption of a large amount of pure water;
  2. The 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. During cooking dishes, it is necessary to use only recommended products;
  7. It is allowed to use sugar -free morning coffee;
  8. It is forbidden to change the days of the diet in some places: the fifth day, it is necessary to eat only those dishes that are recorded on this day;
  9. When preparing dishes, the meat remains a priority, although it is allowed to use leather -free chicken meat.

"Japanese" is based on a decrease in daily calorie content and the refusal of carbohydrates, especially the fast ones.Diet nutrition implies the refusal of salt, fat and smoked foods.Alcohol, juices, soda juices and any fast food are contraindicated.

The rigorous adherence to these suggestions leads to the acceleration of the metabolism, following which excess fat deposits are burned and elaborated in energy.The Japanese diet belongs to the protein class.The base of nutrition are the chicken eggs, the rabbit meat and the chicken, the fish and some dairy products -caseari.

Carbohydrates, only some vegetables in small quantities can eat.A prerequisite is the normalization of the water balance, in addition to the fact that the weight loss must 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 correct nutrition:

  1. Individual choice of a Japanese diet: for 7 and 14 days.With a slight amount of excess weight, it is sufficient to adhere to the diet for 7 days.With a serious bust, the Japanese diet should be observed for 14 days, the reviews show that in the first case, the weight loss will be about 6 kg, in the second - up to 10 kg.;
  2. Call 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 an exit from the Japanese diet.The results are less evident among those who go to this diet from another diet.And it is clearly visible if preliminary nutrition was not dietary.With good nutrition on the eve of the Japanese, you should organize a day of fasting (kefir or apple) or at least make a light dinner (slightly boiled full rice with fresh vegetables salad).During the release, daily products should be gradually introduced, about 1 per week;
  5. The absence of salt - The sleepless Japanese diet is aimed at eliminating excess liquid from the body, due to which it uses up to 30% of overweight;
  6. The ban on overcoming the deadlines.Diet nutrition cannot continue for more than 14 days due to the danger for the body;
  7. A sufficient liquid volume - During the day you should drink 2 liters of fixed water.Tea (you can drink green) and coffee is not included in this volume;
  8. The clear compliance with the sequence is the Japanese diet, whose menu is developed with the aim of gradual reduction of weight and long -term conservation of the result, does not tolerate changes in the proposed diet.You cannot reorganize the days and the breakfast menu, lunch, dinners.

The pros and cons of the Japanese diet for 14 days

The advantages of the Japanese diet:

  • The risk of cardiovascular disease 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 resume lost kilograms again);
  • The availability of products prescribed in the menu is the lack of exotic;
  • The minimum consumption of salt reduces swelling;
  • Protein products will not allow calcium and stretching after losing weight;
  • You can use different methods to prepare dishes: not only for steam, extinction or kitchen: you can even fry them, do not exclude vegetable oil from the diet;
  • Vegetable food will provide the body with the vitamins and trace elements needed;
  • Significant weight loss.

Disadvantages of the Japanese diet:

  • Three times, the feeding 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 using a diet is only 1 time every six months;
  • The average daily caloric content of the diet is only 800 kcal, which damages those who are used to physical and mental activity;
  • The dehydration of the body is possible;
  • Every morning you have to start with a cup of black coffee on an empty stomach, which does not resist every heart and stomach;
  • The incorrect output from the diet is full of rapid weight gain;
  • The diet is not entirely balanced, because there is a significant prejudice towards proteins at the expense of carbohydrates and fats;
  • For this reason, at the end of the hunger strike, many begin to become dizziness, a decrease in performance, sleepiness, weakness is felt.

Japanese dietary commercial list for 14 days

  1. Fresh hen eggs - 2 dozen;
  2. Chicken fillet - 1 kg.;
  3. Fresh carrots-2-3 kg.;
  4. Tomato juice - 1 l.;
  5. First class coffee in cereal or ground - 1 package;
  6. White cabbage - medium -sized fork;
  7. Fruits (with the exception of bananas and grapes) - 1 kg.total;
  8. Selected lemons - 2 pieces.;
  9. Seafish fillet - 2 kg.;
  10. Zucchini, aubergines - 1 kg.total;
  11. Kefir - 1 l.(Buy fresh, don't stock up on the future!);
  12. Thin beef, pulp - 1 kg.;
  13. Olive oil of the first cold lap - 500 ml.;
  14. Green tea of your favorite variety (without additives and aromas) - 1 package.

Forbidden food for the Japanese diet

In the Japanese diet, you cannot consume products such as:

  • Alcohol and any soda water;
  • Cooking of white flour;
  • Semi -final products and dishes rapidly cooking;
  • Confectionery;
  • Salt;
  • fatty varieties of meat and fish;
  • Bananas, grapes, persimmons;
  • Sugar;
  • Vegetables containing starch;
  • Sauces, spices and other condiments;
  • Honey.

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

The dishes consisting of fish or animal meat with a side dish are rather popular and many consume them every day.It is psychologically difficult for people to abandon spices, in particular salt, and various desserts in the form of cooking, pastry and desserts.

Forcing yourself for a week or two to forget the delicious ones is a problem.Maybe it is worth "cleaning" your body, temporarily going to the correct salt without salt?

Allowed products when you lose weight on the Japanese:

  • Sukhairi made of dark bread;
  • Kefir or yogurt, preferably homemade;
  • Tomato juice, it is advisable to use homemade or purchased with a pulp.The usual juice packaged in its composition has salt, which is forbidden;
  • The cheese is solid with low fat;
  • Natural coffee;
  • Sea fish, beef, chicken meat, boiled or steam;
  • Chicken or quail eggs in raw or boiled shape (boiling strong);
  • Zucchini, aubergines, root of fried pastinaia in oil;
  • Unclined fruits, more often apples, pears, citrus fruits;
  • Green tea without additives or aromas;
  • Mineral or purified water without gas;
  • Lemon, which can be added to the dishes to improve the taste;
  • Vegetable oil - olive or non -refined sunflower;
  • Fruits: cherries, apples, kiwis, citrus fruits, pear, plum;
  • Fresh vegetables: cabbage and carrots in cheese and boiled shape.You can use it in a whole, in pieces or minced or grated.

The products and spices that are not included in this list are considered prohibited.Fruits such as grapes and banana are also prohibited.

The lemonade, the juices, the soda, the alcohol of any fortress are prohibited by 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 low cost people, while the diet is only two weeks.

An evident result after the expiry of the term state after the correct interruption of the diet.Alas, to overcome a two -week diet you will have to follow truly samurai tests.

The first day.

  • Breakfast: coffee without sugar and milk;
  • Lunch: 2 hard -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 sugar -free coffee;
  • 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, sugar -free coffee;
  • Lunch: zucchini or eggplant fried in vegetable oil, in any quantity;
  • Dinner: 200 g.Warled boiled beef, raw cabbage in vegetable oil and 2 hard -boiled eggs.

The fourth day.

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

Fifth day.

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

Sixth day.

  • Breakfast: sugar -free coffee;
  • Lunch: Non -salted boiled chicken 500 g with fresh cabbage salad and carrots in vegetable oil;
  • Dinner: Small fresh carrot and 2 hard -boiled eggs.

Seventh day.

  • Breakfast: green tea;
  • Lunch: 200 g.Boiled beef by war;
  • 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: sugar -free coffee;
  • Lunch: 500 g.Boiled chicken without salt and carrot and cabbage salad in vegetable oil;
  • Dinner: small fresh carrot with vegetable oil and 2 boiled eggs.

Nono day.

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

Tenth day.

  • Breakfast: sugar -free coffee;
  • Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg;
  • Dinner: 200 g.Any fruit.

The eleventh day.

  • Breakfast: sugar -free coffee 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 hard -boiled eggs and fresh cabbage in vegetable oil.

Twelfth day.

  • Breakfast: sugar -free coffee 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: sugar -free coffee;
  • Lunch: 2 hard -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: sugar -free coffee;
  • 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 these includes the following types of breakfast, lunch and dinners in the form of a table for each day (14 days).

Get out of the Japanese diet

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

In order for the result to be fixed, leaving the diet should be gradually.The output period should last double the time.Therefore, the period of exit from the 14 -day Japanese diet should last at least 28 days, or 4 weeks:

  • Eat fractionally (5-6 times a day);
  • For breakfast, use cereals prepared on the water (buckwheat, oatmeal, rice) and omelette.Your part of the past should be about 200 g.;
  • Replace the fruit dinner with a full -length meal of vegetables and proteins (for example, 200 g. Vegetable stew and chicken cutlets, steam);
  • Add salt to the food gradually: at the beginning of the release, consume no more than 5 g.Rises a day;
  • Do not reduce the amount of protein foods;
  • During the day, it is necessary to make 2-3 snacks from products and fruits of acid Milk;
  • In the first week, the portions of meat and fish dishes consumed by 50 g, vegetables - 100 g gradually increases.

Estimated menu to leave the Japanese diet for 2 weeks:

Day 1-3.

  • Breakfast: Omlet of 2 eggs and 150 ml.milk (content of fat 2.5%), 1 bread, black coffee;
  • Lunch: 200 g.Beef or 200 g.Cod in the oven, 100 g.Fresh vegetables;
  • Dinner: 100 g.Cottage (5% fat) or 250 ml.Kefira (2.5% fat) and 1 apple.

Day 4-6.

  • Breakfast: 200 g.Porridge of oats on the 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 (7% fat), 1 cucumber.

Day 7-10.

  • Breakfast: 200 g.Porridge of oats on the water without sugar and oil, 2 toast (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 steam cooked vegetables.

Day 11-14.

  • Breakfast: 200 g.Any porridge with walnuts, dried fruit and honey (no more than the 1st teaspoon), 2 toast (20 g each);
  • Snack: 1 any fruit, 100 g.Natural yogurt or cottage (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.Mixed brave, 150 g.Vegetable stew;
  • Snack: 200 ml.Kefir (fat content 2.5%).

Samurai rules of the Japanese diet

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

  1. Follow the menu strictly, do not change the products.Do not minimize the number of ingredients indicated in the menu, as well as avoid pauses and deviations from it;
  2. Leave the limited diet without hitches, try not to immediately return to harmful products;
  3. During weight loss, drink a sufficient amount of clean water without gas at room temperature.The water will give a sensation of saturation and guarantee the withdrawal of toxins and harmful substances;
  4. Eat within and 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 allowed products, refrain from the diet;
  7. If weakness, migraine, smoke in the body appear immediately stop observing this diet.

3 Popular recipe for Japanese dietary dishes

To make the diet tolerated as much as possible, we suggest you adopt different recipes for the dishes that will allow you to resist this marathon to lose weight until the end of the end.Don't forget that you have to completely abandon the salt.

Recipe 1. Baked fish.

This dish is suitable for any dietary option.

Ingredients:

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

Preparation method:

  1. Cut the fillet into quite large pieces;
  2. Grind in the sauce for 3 hours;
  3. Cut the courgettes with rims.Leave for half an hour, drain the juice;
  4. Put the fish on the sleeve, zucchini at the top;
  5. Pour the remaining marinade;
  6. Tie the sleeve, make several drips inside;
  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 ones in the Japanese diet.

Ingredients:

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

Preparation method:

  1. Boil the cabbage sheets with a soft state (30 minutes);
  2. Cool them;
  3. Cut into small strips;
  4. Stir with butter, chopped peas and herbs.Bon appetit!

Recipe 3. Diet soup.

The recipe is ideal for sleepless or rice options.

Ingredients:

  • Cillet Pipli - 300 g.;
  • Water - 1.5 l.;
  • Egg - 1 PC.;
  • Onions - 1 PC .;
  • Sea Cabolo - 150 g.;
  • Soy sauce - 50 ml.;
  • Rice - 100 g.

Preparation method:

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

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

Japanese dinner.In the evening, the Japanese can eat dishes like holes (dry mixture), algae, red fish, miso soup, salad, steam 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" with a hard diet.

We list the main contraindications:

  • Inflammatory processes;
  • Gastric diseases (gastritis, ulcer);
  • Lactation;
  • Renal failure;
  • Cholecystitis;
  • Viral infections;
  • Hepatitis;
  • Bile stone disease;
  • Loads beyond measure - emotional, mental, physical;
  • AIDS;
  • Hypertension;
  • Chronic diseases;
  • Neuralgia;
  • Diabetes mellitus;
  • Menopause;
  • AgeTO18 years eAfter55;
  • Obesity.The Japanese diet to lose weight is recommended for healthy people to correct the shape and get rid of several extra pounds.Deflexion is a disease and it is strictly forbidden to conduct cardinal changes in nutrition for people with this problem.Negative consequences are possible: metabolic disorders, a strong increase in body weight.Any patients with obesity diet are prescribed by the attending physician.

If side effects begin such as dizziness, tachycardia, stomach pain, dryness of the lips and skin, this can indicate dehydration and has compromised its functioning.You have to finish the diet and make sure to check with your doctor to avoid complications.

Is it worth using a Japanese diet?Everyone must answer this question alone.Enthusiastic reviews on the internet can push the solution, but do not forget the individual characteristics of the body.

Quick loss of weight and ability to maintain the weight later: this is a complex of measures, a rigorous discipline and following the right regime.Be beautiful and healthy!Success!