Traditionally, residents of the Land of the Rising Sun are considered the owners of the most slender figures.It is not surprising that the secrets of Asian harmony are interested in the whole world.It is not known where the Japanese diet has arisen and how reliable is, but she found many fans and followers.
Some believe that the diet has been developed by nutrition specialists, others are that the main secret of its effectiveness for weight loss is a diet of classic Japanese products.Let's try to figure out what its basic principles are, and what results it allows the Japanese diet to achieve.
How does the Japanese diet work for weight loss
The Japanese diet offers the finished menu that you should eat.Resolved products are strictly limited.The diet is based on the Japanese food principles, however, there are no exotic products or dishes in the Japanese diet menu.The main advantage is marginal simplicity and accessibility.The diet involves the consumption of a large volume of protein, a small amount of complex carbohydrates.Simple carbohydrates - sugar, baking, flour products - are completely absent.During the diet, it is necessary to minimize the use of salt.During the diet there is a restructuring of metabolism, excess fluid is removed, the volume of body fat is reduced, which will necessarily affect the scales.
Advantages of the Japanese diet:
- Short -term.One of the quick diets that allows in a short time (maximum in a couple of weeks) to part with excess weight and volumes.
- Efficiency.Depending on the initial weight, in two weeks you can lose an average of 6-8 kg and drop a few centimeters in the waist and hips.
- The minimum effect of "boomerang".After completing the diet, subject to the basic principles of proper nutrition, the discarded weight does not return for a long time.The acquired result is easy to maintain.
- Simplicity.The set of products is minimal, as well as the time spent on the preparation of a meal.Every day only 3 meals are supposed to be, so the diet is easy to combine with everyday matters.
- Cleansing the body.The refusal of sugar, salt, alcohol helps to remove toxins, the protein allows maintaining the volume of muscle mass, and prevents hunger attacks.
Preparing the body for a Japanese diet
The Japanese diet lasts 14 days.To start it correctly, you need to prepare the body.It is necessary to stop the use of spicy and fatty dishes, sugar, salt, semi -finished products and fast -cooking dishes.
The habit of drinking a lot of pure water should be included.After waking up, a glass of warm water is also drunk to wake the body and easier to transfer the feeling of hunger after a modest breakfast.Closer to the beginning of the diet, it is recommended to make a list of purchases and immediately purchase everything you need.
Products and menu
There are several options for a Japanese diet, but this article examines the most popular diet option that lasts 14 days.
An approximate purchase table for 14 days:
- Fish fillet or seafood 2 kg
- Kurin or turkey fillet 2 kg
- Beef/pork 1 kg
- Chicken eggs 20-25 pieces
- Vegetables (eggplant, zucchini, carrots) 3 kg
- Cabbage any 3 average head
- Green tea, coffee
- Lemons are a few pieces
- Sugar juices 2 liters
- Low -fat kefir 2 liters
- Any fruit 1 kg
- Olive or sunflower oil
- Litites or bread
Japanese diet menu table
Vegetable salads are seasoned with oil or lemon juice.Breakfast - tea/coffee plus bars or vegetables on the indicated days.Fish and meat dishes are approximately 200 g.Eggs can be boiled or made of steam omelet without milk.
Preliminary menu for 14 days
| Day 1 | Breakfast | Tea/coffee |
| Dinner | A portion of stewed cabbage, two eggs, a glass of sugar juice | |
| Dinner | Fisher | |
| Day 2 | Breakfast | Galet/bread, tea/coffee |
| Dinner | Steam fish fillet, stewed cabbage | |
| Dinner | Stewed beef, low -fat kefir 1 cup | |
| Day 3 | Breakfast | Galet/bread, tea/coffee |
| Dinner | Stewed vegetables with butter | |
| Dinner | Boiled beef, cabbage salad, two eggs | |
| Day 4 | Breakfast | Carrot salad with lemon, tea/coffee |
| Dinner | Steam fish fillet, glass of sugar juice | |
| Dinner | Fruits 200 gr | |
| Day 5 | Breakfast | Carrot salad with lemon, tea/coffee |
| Dinner | Steam fish fillet, glass of sugar juice | |
| Dinner | Fruits 200 gr | |
| Day 6 | Breakfast | Tea/coffee |
| Dinner | Boiled chicken breast, carrot-cabinet salad | |
| Dinner | One grated carrots, two eggs | |
| Day 7 | Breakfast | Tea/coffee |
| Dinner | Lenten meat stew for steam | |
| Dinner | Fruit salad 200 grams | |
| Day 8 | Breakfast | Tea/coffee |
| Dinner | Steam-chicken breast or in the oven, carrot-cabinet salad | |
| Dinner | One carrot with oil gas station, two eggs | |
| Day 9 | Breakfast | Carrot salad with lemon dressing, tea/coffee |
| Dinner | Steam fish fillet, glass of juice | |
| Dinner | Fruit salad 200 grams | |
| Day 10 | Breakfast | Carrot salad with grated cheese |
| Dinner | The egg is screwed | |
| Dinner | Fruits 200 gr | |
| Day 11 | Breakfast | Galet/bread, tea/coffee |
| Dinner | Vegetables fried in oil | |
| Dinner | Cabbage salad seasoned with oil, lean meat | |
| Day 12 | Breakfast | Galet/bread, tea/coffee |
| Dinner | Fish fillet in the oven, cabbage salad | |
| Dinner | Lean meat boiled, a glass of skim kefir | |
| Day 13 | Breakfast | Tea/coffee |
| Dinner | Two eggs, cabbage stewed in oil, unsweetened juice | |
| Dinner | Fisher | |
| Day 14 | Breakfast | Tea/coffee |
| Dinner | Cabbage salad, pair of fish fillet | |
| Dinner | Lean meat in the oven, a glass of kefir |
After a diet
It is necessary to adhere to a certain menu for the correct exit from the Japanese diet.It is based on the already familiar diet (vegetables and meat or fish) plus the gradual introduction of complex carbohydrates: cereals, rice, pasta from solid wheat varieties.It is worth diversify the menu with fiber (greens, bran).According to the reviews of those who tried the Japanese diet, in two weeks the stomach gets used to small portions, saturation occurs faster.
If you avoid the temptation to immediately overeat with sweets or fast food and eat moderately in the future, then the result of the Japanese diet after 14 days will remain for a long time.Repeating a diet is not recommended more often than twice a year.
We have made a selection of products that can be consumed after a diet to preserve the results:
- MCT oil.The product consists of triglycerides with the average length of the chain contained in coconut oil.Oil is an excellent energy sources.
- Arachis oil without sugar.This is an affordable source of fat, which is allowed with a strict diet.It is important to choose a product with a low glycemic index.
- Almond flour.A great substitute for wheat flour, which allows you to make pastries more useful.Also flour is made of nuts that are a source of a large amount of protein
- Coconut flour.It is a source of fiber with a low carbohydrate content.Flour can be used for baking keto.
- Stevia.An excellent substitute for sweets, with a low carbohydrate content with natural extract from the leaves of the Stevia plant.A low carbohydrate and calorie content.
Underwater stones
Like any diet, Japanese has a number of contraindications.First of all, it must be understood that the proposed power circuit imposes a number of restrictions.The diet is quite stiff, it is not recommended to replace the products, and the menu does not shine with diversity.Other negative points:
Lack of balance in the diet.The body does not receive the necessary substances, so it is recommended to take vitamin supplements.
Problems of the digestive tract.The protein diet and a small amount of fiber can lead to constipation.The diet involves the use of at least 1.5-2 liters of water per day to minimize the negative effect.
Lack of snacks.It would seem that the convenient schedule of three meals a day in fact begins with a rather meager breakfast.It does not saturate the body with energy, which can lead to breakdowns during the day.
Low calorie content.Calorie deficiency, of course, leads to weight loss, but provokes weakness.During the diet, you should stop active physical activity.
The diet provokes stress for the body, so it is not recommended:
- women during pregnancy and breastfeeding;
- in chronic diseases of the gastrointestinal tract;
- problems with kidneys, liver that removes the system;
- deficiency of iron, vitamin deficiency;
- the presence of any infections.
Before starting a Japanese diet, it is necessary to enlist the support of doctors.