japanese diet

6 September 2021

The Japanese diet is considered fast because it lasts 1 to 2 weeks. In most cases, it is difficult to tolerate the first few days, but the result is excellent. In 14 days, you can lose 10-12 kilograms, strictly adhering to the diet. Only healthy people should adhere to such a diet.

What is the real Japanese diet

Such a diet includes foods, thanks to which a person effectively loses weight and at the same time does not feel hungry. These include vegetables, fish, legumes, fruits, olive oil, green tea. Such a nutritional system activates metabolic processes in the body, which leads to rapid weight loss. This method of weight loss involves the rejection of heat treatment of products, so they should be eaten fresh.

Every day you need to drink a glass of coffee. This essential ingredient tones the body and nourishes it with antioxidants. But such a drink should be of high quality, natural, without flavors and additives.

This healthy eating system is considered low in calories and unbalanced, so it should not last longer than 2 weeks. Otherwise, side effects of a lack of carbohydrates can develop: headache, muscle aches, weakness. It is recommended to use such a power system every 2-3 years. The diet should be supplemented with vitamin complexes.

Compliance features

The Japanese diet for weight loss should be followed correctly:

strictly adhere to a fresh diet;
you cannot change the day, but it is better to use a table;
consume 1. 5 liters of water per day;
food is taken 3 times a day, you can not snack;
in the morning on an empty stomach, drink a glass of water, which improves digestion;
dinner no later than 3 hours before bedtime;
it is important to prepare well for it by organizing a fasting day with buckwheat and kefir;
when leaving, you need to gradually introduce new products, and return to the old diet in a month.

Such a food system completely excludes salt from the menu and limits the consumption of carbohydrates and fats, but includes foods with a large amount of protein. The result obtained lasts several years. The peculiarities of this method of weight loss include the fact that it is not necessary to find what to eat. You just need to strictly follow the menu and scheme of the selected variant of the Japanese diet to lose weight.

How much can you lose weight

This food system is strict. With a limited diet, you can achieve good results in a short period of time. At first, a person experiences hunger and loss of strength, but these symptoms go away after 4-5 days. The main thing is not to exceed the established food intake. Strictly observing this technique, in the first 7 days you can lose 3-4 kg. In the second week, they shed 4-5 kg. So in 14 days you can lose 7-9 kg.

Prohibited foods

The diet excludes the following foods from the menu:

starchy vegetables and sweet fruits;
confectionery and flour products;
rice;
fast food and ready meals;
dairy products, fatty fish and meat;
spices, sauces and other condiments;
alcohol;
Sparkling water.

Authorized products

This food system allows you to consume the following foods:

unsweetened fruits - pear, plum, cherry, citrus, apples;
vegetables - zucchini, eggplant, carrots;
cabbage - white cabbage, Peking, cauliflower;
chicken eggs;
beef, chicken meat;
fish fillet;
unleavened cheese, low-fat kefir;
unrefined olive oil;
black coffee, ground or beans without sugar;
Still water;
green tea, tomato juice.

Diet preparation

It is necessary to prepare well for such a diet. You cannot suddenly switch to another diet. It is necessary for 5-7 days to begin to gradually reduce the consumption of familiar foods, reduce the amount of sweets, fatty foods and starches that are consumed. Portions should be reduced by 20%. You need to have dinner 3 hours before bedtime and drink 1. 5 liters of water per day. Green snacks allowed. In the morning, be sure to drink a glass of water at room temperature. It will boost your metabolism.

Advantages and disadvantages

This technique has advantages:

excess weight disappears in a short time;
food is taken 3 times a day, which can be easily combined with work or study;
a clear menu that avoids counting calories;
availability of approved products;
protein is supplied in sufficient quantity to prevent muscle loss;
the body is cleansed of toxins by eliminating salt, sugar and alcohol from the diet.

Disadvantages of the Japanese method of losing weight:

low calorie diet;
lack of a full breakfast, which is why the body does not receive the necessary energy for the day;
imbalance of proteins, fats and carbohydrates, a lack of vitamins and minerals, which contributes to the deterioration of the skin, hair and nails, and a decrease in immunity;
long breaks between meals;
switching to a regular diet leads to a rapid return of lost weight.

Contraindications

The Japanese method of weight loss is contraindicated in the following cases:

gastrointestinal diseases - gastritis, gastric ulcer and 12 duodenal ulcer, gastroduodenitis;
anemia;
chronic liver and kidney disease;
pregnancy, breastfeeding period;
Diabetes;
acute infectious diseases;
vitamin deficiency and hypovitaminosis;
chronic diseases of internal organs;
gallstones.

Japanese diet for 7 days

Special features of the week's menu include the fact that for breakfast they drink a glass of unsweetened coffee and eat a piece of rye bread. Bakery products, alcohol, sugar, salt are excluded from the diet. It is allowed to drink one glass of unsweetened green tea per day.

On Monday

2 hard-boiled eggs, coleslaw in olive oil, a glass of tomato juice.
100 g of boiled or fried fish.

Tuesday

100 g of boiled or fried fish, coleslaw in olive oil.
100 g of boiled beef, 200 ml of low-fat kefir.

Wednesday

200 g of boiled or fried zucchini.
Cabbage in vegetable oil, 2 hard-boiled eggs, 100 g of low-fat boiled beef.

Thursday

1 raw egg, fresh carrot salad, 20 g low-fat cheese.
Any fruit.

Friday

100 g of fish, a glass of tomato juice.
Fruits.

Saturday

Carrot and cabbage salad, half-boiled chicken.
Carrot salad, 2 hard-boiled eggs.

Sunday

200 g of boiled beef.
Fruits.

Japanese diet for 14 days

When losing weight for 14 days, it is important to follow the diet and drink 1. 5 liters of water per day. For breakfast you should drink a glass of black coffee without sugar.

Day 1

2 hard-boiled eggs, chopped cabbage, seasoned with vegetable oil, 200 ml of tomato juice.
200 g of steamed fish.

Day 2

Steamed fish, grated cabbage in vegetable oil.
Baked beef, 200 ml of plain yogurt or kefir.

Day 3

2 aubergines or zucchini in the oven.
Baked beef, 2 hard-boiled eggs, shredded cabbage.

Day 4

Steamed fish, 200 ml of tomato juice.
200 g of any unsweetened fruit.

Day 5

Shredded raw cabbage.
2 hard-boiled eggs.

Day 6

500 g of baked chicken breast, grated carrots.
Shredded cabbage.

Day 7

Beef in the oven.
Finely grated carrots, 250 ml of natural yogurt.

Day 8

Grated carrots, baked chicken breast.
2 hard-boiled eggs, grated carrots.

Day 9

Steamed fish, a glass of tomato juice.
Any unsweetened fruit.

Day 10

A piece of cheese, 1 hard-boiled egg, 3 grated carrots.
Unsweetened fruits.

Day 11

2 aubergines or zucchini in the oven.
Baked beef, 2 eggs, shredded cabbage.

Day 12

Steamed fish.
Unsweetened fruits.

Day 13

Grated fresh cabbage, 2 hard-boiled eggs, a glass of tomato juice.
Steamed fish.

Day 14

Finely chopped cabbage, boiled fish.
Boiled beef, a glass of kefir.

Japanese diet 13 days

This diet option allows you to lose 7 kg in 13 days. This technique can be practiced once a year.

Sample menu: