The Japanese diet is considered one of the most effective and popular modern diets.
Why? Because you can lose more than 7-11 kilograms in a relatively short time - 14 days.
Such a rapid effect is explained by the fact that the Japanese diet is not balanced, that is, it is designed without taking into account the proportions of fats, proteins and carbohydrates. In addition, the menu of the Japanese diet is quite low in calories due to the low content of carbohydrates, which forces the body to burn its own layer of fat.
The main purpose of the Japanese diet is to change the rhythm of metabolic processes in the body, which 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 a food with an increased amount of protein provided by the foods allowed in the diet: meat, fish, dairy products.
The Japanese diet is considered very strict due to strict restrictions on the menu. You can not eat during the Japanese diet:
- duz;
- spices;
- sugar and confectionery;
- alcohol.
But if you are accustomed to drinking only coffee for breakfast, and prefer meat and fish, the Japanese diet will not be so difficult for you. In addition, one of the benefits of this diet is fermented dairy products, fruits and vegetables that are 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 per day. You can drink mineral water, tea or just plain water.
There are several menu options for the Japanese diet for 14 days, the composition of the products does not differ much from each other. But if you have chosen one option, and the first one suddenly does not suit you for some reason, you should not "jump" to the other.
The Japanese diet menu is 14 days
Strictly follow the menu shown in the table below:
| Breakfast | Supper | Supper | |
|---|---|---|---|
| Day 1 | a cup of coffee | 2 boiled eggs, coleslaw with vegetable oil, a glass of tomato juice. | boiled or fried fish (200 grams) |
| 2 nd day | coffee, 1 cracker (biscuit) | 100 grams of boiled or fried fish, coleslaw (with vegetable oil). | boiled beef (100 grams), a glass of kefir. |
| 3rd day | coffee, crackers (biscuits) | fried pumpkin (200 grams) | 2 boiled eggs, 200 grams of boiled beef, koleslaw. |
| 4th day | coffee | raw eggs, 3 grated raw carrots with vegetable oil, 20 grams of parmesan | fruit |
| 5th day | spicy fried carrots with lemon. | boiled or fried fish (200 grams), a glass of tomato juice | fruit |
| 6th day | a cup of coffee | ½ Boiled chicken, carrot and cabbage salad | 2 hard boiled eggs, spicy fried carrots with vegetable oil |
| 7th day | green tea | boiled beef (200 grams), fruit | any dinner of the previous days (except the third day! ) |
| 8th day | green tea | ½ Boiled chicken, carrot and cabbage salad | 2 boiled eggs, cabbage and carrot salad |
| 9th day | coffee | 200 grams of boiled or fried fish, a glass of tomato juice | any fruit |
| 10th day | coffee | 1 egg (raw), 3 grated carrots with vegetable oil, 20 grams of parmesan | fruit |
| 11th day | coffee, 2 sugar-free biscuits | pumpkin fried in vegetable oil (200 grams) | 2 eggs (hard boiled), 200 grams of boiled beef, koleslaw |
| 12th day | coffee (2 dry biscuits) | boiled or fried fish (200 grams), carrot or cabbage salad | 200 grams of boiled beef, a glass of kefir |
| 13th day | coffee | 2 boiled eggs, coleslaw with carrots, 1 cup tomato juice | boiled or fried fish (200 grams) |
| 14th day | coffee | fried or boiled fish (200 grams), coleslaw with carrots | 200 grams of boiled beef, a glass of kefir |
Japanese diet plan and rules
1. Consult a doctor
- First, the Japanese diet provides regular consumption of black coffee, which can be a contraindication for people with cardiovascular disease, hypotension and hypertension. Your doctor may recommend replacing black coffee with green tea.
- Second, large amounts of protein cause a load on the kidneys, which can lead to weakness and loss of strength, headaches and a taste of acetone in the mouth.
Japanese diet is contraindicated:
- breastfeeding mothers and children;
- during physical exertion and hard work.
2. Preparation for the diet
It is necessary to fast immediately before the diet: for breakfast and lunch instead of 2-3 glasses of kefir or milk, for dinner - it is recommended to drink a small portion of buckwheat or rice and fresh vegetable salad. .
3. Foods while maintaining a diet
- The coffee used in the diet should be natural, because it contains antioxidants that support the body.
- It is recommended to cook meat and fish in a double boiler or fry in a small amount of oil.
- Olive oil is recommended for dressing vegetable salads.
4. Vitamins
A low-calorie diet does not provide the body with the necessary substances, so it is important to take a vitamin-mineral complex in a timely manner.
5. Quit the diet
You can't organize a "stomach holiday" about going off the diet and jumping on the bandwagon.
The caloric content of the diet should be gradually increased: add a little salt to meals, eat starchy and sweet foods in moderation.
Basic rules of the Japanese diet:
- Observe your diet carefully throughout the day, do not confuse the sequence of days.
- Use only the products shown in the menu.
- Drink 1, 5 liters of fluid per day.
- Do not continue the diet for more than 14 days.
Review of the Japanese diet for 14 days
1. Opinions of doctors
The Japanese diet is considered very strict, so in order to prevent nervous breakdowns in the diet, you must first have a psychological attitude. The body receives stress due to low-calorie foods, and therefore temporary metabolic disorders and "food disorders" are possible.
2. Other reviews
First look: I want to say from my own experience that it is very difficult to tolerate the Japanese diet. Especially in the first days. But the result is minus 9 kg. And 4 months have passed and the weight has not returned, however, I keep fit with the help of fitness.
Second review: The most difficult first 4 days. There was even dizziness. But the result was 100%. Negative 10 pounds! Yes, and during this time the body is well cleansed.
Third review: Benefits - no need to drown in delicious products, kefir or buckwheat. Cons - weakness, hunger in the first days. The result is minus 7 pounds.
As you can see, the effectiveness of the diet is confirmed in practice, but the main thing when starting a diet is to gather all your will in one fist and try not to lose weight.