Japanese diet: the correct menu for each and 14 days - what results can be achieved

The Japanese diet is a fairly strict way of losing excess weight, which in a short time and without much harm to the body helps eliminate even severe obesity. The figure gradually improves due to a decrease in the number of calories consumed, increased fat burning and normalization of metabolic processes.

What is the Japanese diet

This is a special weight loss system in which a low-calorie, balanced protein diet predominates, and foods rich in salt, carbohydrates and fats are limited. It allows you to burn extra pounds in hard-to-reach places. It is believed that the strict diet was invented in Japan.

Many women and men choose this salt-free diet, developed by Japanese nutritionists. It requires preliminary preparation and serious motivation to avoid breakdowns and stress. No less restraint is required at the final stage of exit, which must be consistent and rational. This is necessary to prevent excess lipids and cellulite from growing again on the waist, hips, and buttocks.

The classic diet from Japan without salt is based on the consumption of fairly simple foods:

• green tea or ground coffee;
• legumes;
• lean sea fish;
• unsweetened fruit slices;
• boiled rice;
• fresh and boiled vegetables.

Followers of the Japanese diet have a negative attitude towards frequent thermal processing of food. It is better to eat unprocessed foods, as they contain a maximum of useful compounds - minerals, vitamins, amino acids, polysaccharides.

The energy value of such products is minimal, so you shouldn’t stay on a diet from Japan for a long time. When the body does not receive fats in full, it begins to actively consume its reserves, resulting in the formation of a beautiful and slender silhouette.

Japanese diet rules

The basis of the dietary menu is protein. It is obtained from chicken breast, eggs, including quail, beef, dairy products and fish fillets. The body is saturated with carbohydrates by eating some vegetables and wholemeal toast. Fats come from fish dishes, meat products and quality olive oil, which is sprinkled on vegetable salads.

Fruits and all kinds of vegetable cuts are rich in natural fiber, which is good for the stomach. Green tea drink and brewed coffee invigorate and also saturate tissues with antioxidants.

There are certain rules that should be followed when following the Japanese diet:

During a strict diet, it is better to avoid salt, which retains excess fluid in the tissues. To give dishes a better taste, various seasonings are added. You should not have snacks during the day. It is better to gradually reduce your diet in advance so that the body does not experience sudden stress. A couple of days before the diet, it is better to give up fast food, bread and sugary foods and weigh yourself on a home scale.

Varieties of the Japanese diet

There are several light options for the Japanese diet in duration:

1. for a week;
2. for 13 days;
3. for 2 week.

In the first case, you will not be able to lose significant weight. Only the removal of excess intercellular fluid begins. The second diet option is often used, which gives a stable and noticeable result. The third option is not particularly different from the previous one, only for 1 day.

How to Prepare for the Japanese Diet

On the eve of the diet, it is better to eat a light dinner of vegetables or a portion of boiled rice. Vegetables include fresh cabbage, unsweetened tomatoes, cucumbers, radishes, and green leaf salad. Season the dish with a drop of table vinegar and high-quality olive oil.

Dietary products you need to purchase:

• fish fillet;
• ground or bean coffee;
• chicken or quail eggs;
• grated carrots;
• lean parts of beef;
• natural green tea;
• lean chicken fillet;
• good olive oil;
• lemon;
• low-fat kefir;
• unsweetened varieties of fruit;
• shredded cabbage (broccoli, cabbage or other variety);
• zucchini;
• tomato juice.

This set is necessary for a two-week diet course to improve your body health and improve your figure.

Menu for seven days (weekly Japanese diet)

1. First day: a couple of boiled eggs, brewed strong coffee, vegetable salad with grated carrots and Chinese (sauerkraut) cabbage, seasoned with good olive oil. Unsalted tomato juice, boiled fish (pollock fillet), grated fresh cabbage.
2. Second day: black coffee, pieces of dark bread, assorted cabbage, baked fish, lean kefir, boiled beef tenderloin.
3. Third day: freshly brewed ground coffee or strong green tea, a couple of apples, grated fresh carrots, boiled chicken egg.
4. Fourth day: white or other fresh cabbage, stewed zucchini, a couple of green apples, dried rye bread or toast, boiled beef, boiled chicken eggs.
5. Fifth day: Baked pollock or hake fillet, grated carrots with fresh lemon juice, tomato juice, finely grated Chinese cabbage.
6. Sixth day: strong coffee without sugar, grated carrots, boiled eggs, boiled chicken breast.
7. Seventh day: boiled fish, unsweetened green tea, boiled beef, any unsweetened pieces of fruit.

Diet menu for 14 days (2 week diet from Japan)

First day: strong brewed coffee, boiled cabbage, quail eggs, unsalted tomato juice, baked or boiled hake fillet pieces.

Second day: a slice of rye bread or dark cracker, green tea, boiled cabbage with pollock, low-fat kefir and beef stew.

Third day: a glass of strong coffee, dark crackers or toast, stewed zucchini in the best olive oil. A couple of boiled chicken or quail eggs, boiled beef, fresh shredded cabbage with a drop of vegetable oil.

Fourth day: unsalted tomato juice, strong green tea without sugar, fresh carrots, any fruit, boiled pollock or hake.

Fifth day: lemon juice dissolved in plain water, fresh grated carrots and cabbage, freshly squeezed tomato juice, boiled or baked fish, fresh unsweetened fruit.

Sixth day: brewed coffee, fresh carrots, fresh shredded white cabbage, boiled chicken breast, boiled chicken eggs (2 pcs).

Seventh day: a couple of green apples, boiled beef tenderloin, unsweetened green tea, vegetable salad.

Eighth day: strong coffee without sugar, carrot and fresh cabbage salad, boiled chicken (breast), boiled fish (any lean fish).

Ninth day: lemon juice, unsweetened green tea, tomatoes, boiled fish, any fresh fruit, no more than 2 pcs.

Tenth day: a piece of hard cheese, brewed coffee, a boiled egg, grated carrots, any fruit.

Eleventh day: rye or yeast-free crackers and strong coffee, boiled eggs, pieces of boiled beef, assorted fresh cabbage.

Twelfth day: a slice of dry black bread, unsweetened brewed coffee or green tea, a piece of boiled beef, fresh cabbage salad, boiled hake or pollock fillet, diet kefir.

Thirteenth day: strong unsweetened coffee, tomato juice without added salt, boiled shredded cabbage, boiled chicken eggs, oven-baked pollock.

Fourteenth day: baked lean fish, strong coffee, cabbage salad with olive oil, lean kefir and boiled beef.

What foods can you eat?

Various seafood products are allowed, for example, fish or light seafood rich in protein - squid, mussels, scallops. Fresh grated or chopped vegetables, boiled chicken or quail eggs are suitable. Among the drinks for burning fat, choose filtered, non-carbonated mineral water, low-fat kefir (1%), green tea, unsweetened juices, and natural strong unsweetened coffee.

Advantages and disadvantages of the salt-free Japanese diet

A unique oriental menu helps you significantly lose weight, improve your figure, and all this in a very short period. Its menu composition is quite accessible to Russians in terms of range and price. A specific diet is prescribed, from which you should not deviate. There are three meals, which is very convenient and can be tolerated calmly, since acute attacks of hunger do not occur.

Dietary nutrition is easy to combine with work or study. During this period, the body is cleansed of poisons and toxic compounds. The joints are cleansed of salts and the concentration of sugar decreases.

There is a sufficient amount of healthy protein of animal and plant origin. It prevents muscle fibers from losing their properties and volume. Metabolic processes are also accelerated, thereby improving the condition of the skin and hair.

One of the disadvantages is the difficulty of tolerating a complex diet. The ratio of carbohydrates, fats and proteins is not balanced. The body loses some minerals and vitamins, so to replenish them, you can take vitamin and mineral supplements from the pharmacy.

In the first half of the day, due to the lack of a nutritious breakfast, hunger is felt the most. This means that there may be evening breakdowns from the diet. You also cannot have snacks, so the pauses between meals are very long. If you abruptly return to your usual diet, the weight will quickly increase again.

It is very important to hold out for the first week after completing the firuga correction course. The body at this stage continues to lose fat and adapts to the new diet. The main thing is not to immediately eat your favorite foods - sweets, flour and confectionery products. Nutritionists advise gradually introducing low-calorie natural foods.

The rehabilitation period after active weight loss lasts another month. In the first week, add a small portion of vegetable and fish dishes. For breakfast, porridge (rice, buckwheat or cereal, oatmeal) cooked in water is introduced. Steam omelette is suitable. Table salt, fruits, and fermented milk drinks are also gradually introduced. They are suitable for light snacks.

Ideal dinner options include steamed cutlets or meatballs, low-fat chicken broth, natural yogurt, vegetable side dishes, stews, boiled shrimp, mussels, squid, low-calorie cottage cheese, lean chicken breast boiled in water. It is better to eat fractionally and in small portions, leaving most of the diet consisting of protein products.

Variations of the Japanese diet

There are several different diet options from Japan:

It is advisable to engage in feasible sports during the Japanese diet - yoga, morning exercises, fitness. Walking in the fresh air or cycling are suitable.

Contraindications

The Japanese diet can be harmful if you have gastrointestinal diseases, such as gastritis or ulcers. It is prohibited to carry out during breastfeeding and while expecting a baby, in case of acute iron deficiency, vitamin deficiency, congestive pathologies of the liver and kidneys. The diet is prohibited for diabetics suffering from inflammatory foci in the internal organs and urolithiasis.