Japanese diet: approximate menu for 14 days

Fast diets that promise to lose weight in a short time are always popular. One of the most famous and popular is Japanese dieting. Many controversial questions have accumulated around it: what was the original version, what are the varieties, who is the creator of this system, how many days must be observed, and how effective is it?

The worldwide network is full of guesses as to who created the "Japanese woman": the authorship is awarded to well-known Japanese clinics as well as well-known (and not so much) nutrition experts from different countries. The specialists of the Japanese clinic have developed an original nutritional system, but in the initial version the daily diet is about 350 g of rice, 0. 5 kg of fruit and vegetables, 100 g of fish and milk, 60 g of legumes, one egg, one tablespoon of sugar, coffee andlow calorie sauces. This is a 7-day Japanese diet for those who want to lose 3-4 kg per week without harming their own health, as it is the most balanced and gentle option.

Why is a Japanese salt-free diet best for you?As you know, salt retains excess water in the body and contributes to the development of edema. By restricting salt in your diet, you will lose weight by several kilograms in a few days, your volumes will decrease, and most importantly, the manifestations of cellulite will be minimized!

Alcohol has a detrimental effect on metabolism, increases appetite and leads to depression, so it should be ruled out for the entire duration of the diet. The Japanese diet is quite strict and tough, the exit should be as smooth and long as possible, be sure to plan how to exit the Japanese diet, otherwise all the pounds you lose will quickly fall back into place.

japanese diet for weight loss

The diet was designed for 13 or 14 days. If we talk about the Japanese diet for 13 days, then from the first to the seventh day the food goes according to a certain plan, scheduled for each day, and from the eighth day the menu goes in reverse order - you have to come back. until the sixth, then the fifth, and so on until the first day. . . With a two-week diet (14-day Japanese diet), the menu remains the same, only one more bonus day is added.

Japanese diet for weight loss for 14 days: full menu, features, list of products

It won’t be exotic - all of the products allowed on the Japanese diet for 14 days have long been well known to Europeans. This is a definite plus because the risk of a sudden allergy is minimal and the ingredients needed for a meal can be purchased at any grocery store, even the smallest and most modest.

It is not known for sure why this dieting diet is called Japanese. Some sources say it was invented at a clinic in Tokyo, others say the name was inspired by the simplicity and clear scheme of the diet, adhering to it produces the expected inspiring result (all the way to the Japanese way, right? Act to try your best and be rewarded). . .

In addition, the 14-day Japanese diet, which has become popular worldwide, differs in both its composition and the moderation in the caloric content of the permitted foods, and this makes it related to the traditional Far Eastern diet. Japanese nutrition expert Naomi Moriyama is confident that her compatriots ’youth and longevity will allow them to maintain a relatively small amount of carbs on their daily menu and a small portion size.

Moriyama estimates that Japanese consume on average 25% fewer calories than those in any other country.

In Japan, for example, it is not customary to eat potato chips, chocolate, pastries, but the Japanese usually only learned about the Europeans from the early twentieth century and still suspect it.

That is, the selection of healthy foods in moderation is a national feature of Japanese culture. And the 14-day Japanese diet fully meets this requirement, despite the fact that there are formal differences from the usual diets of ordinary residents of the Pacific state.

The "samurai" rules of the Japanese diet

Unfortunately, moderation is unusual for the people of Hungary, and reducing the amount of calories consumed can be a real tragedy. Moreover, Japanese dieting has very serious limitations.

The main nutrient in the Japanese diet is protein obtained from chicken eggs, chicken meat, beef, fish and dairy products. Carbohydrates are in biscuits and some licensed vegetables, in fats - olive oil that can be used for cooking and salad dressing, and in meat and fish.

Fruits and vegetables are high in fiber, which is not even regulated on some days of the diet, so your stomach will probably do its job well.

Coffee and green tea not only provide invigoration, but also contain healthy antioxidants (so it is important to choose quality tea and coffee, always without natural, flavoring or additives).

As you can see, all the essential nutrients in the Japanese diet are available, albeit with strict compositional and quantitative restrictions. Therefore, a diet cannot be called balanced and adhering to it for more than two weeks is dangerous to health.

But even during these 14 days, your body can react without joy to reduce the amount of carbohydrates on the menu: in this case, you may feel body pain, weakness, headaches.

If such symptoms occur, stop dieting and consult a doctor.

The drinking order of the Japanese diet is especially important. Drink plenty of clean, non-carbonated water at room temperature to help not only saturate the stomach but also remove processed animal proteins.

Strict adherence to the plan is a key condition for the success of the 14-day Japanese diet. Don’t confuse the days and replace certain products with others, even the ones you like.

Perhaps the only exception is morning coffee - it can be replaced without a cup of green tea without sugar.

It is advisable to give up salt for the entire duration of the diet, but if this ban is critical for your taste buds, add minimal salt to the food.

A small number of meals a day (only three times instead of the healthier 5-6) and no snacks should be a difficulty on the Japanese diet, be prepared for this. Dine at least a few hours before bed and start the morning with a glass of water on an empty stomach - this is good for your metabolism and allows you to better endure your lack of breakfast.

Because the 14-day Japanese diet is strict, it is highly undesirable to enter "from a lot of bays. "

If you decide to lose weight on the "Japanese", do not be lazy to do the preparations: not only psychologically tune yourself, but also prepare your body, at least a few days before the start of the diet, giving up sweets and reducing fast food and the usual portion size. At the end of the diet, the reward for strength will be a pleasant minus on the scales - in 14 days, the Japanese diet promises to get rid of at least five extra pounds.

14 day Japanese diet shopping list

  • First class coffee beans or ground coffee - 1 pack
  • Favorite green tea (without additives and flavors) - 1 pack
  • Fresh chicken eggs - 2 dozen
  • Sea fish fillet - 2 kg
  • Lean beef, pulp - 1 kg
  • Chicken fillet - 1 kg
  • Extra virgin olive oil - 500 ml
  • White cabbage - 2 medium forks
  • Fresh carrots - 2-3 kg
  • Zucchini, eggplant - a total of 1 kg
  • Fruit (excluding bananas and grapes) - 1 kg in total
  • Tomato juice - 1 l
  • Kefir - 1 l (buy fresh, do not store for later use! )
  • Assorted lemons - 2 pcs

Japanese diet: a menu for the hardy

In terms of composition, the 14-day Japanese diet is often likened to a so-called "chemical diet" - a diet plan invented by American physician Osama Hamdiy to treat obesity in diabetics. Like the Hamdiya diet, the Japanese diet takes advantage of the effect of dramatically reducing carbohydrate intake while increasing protein intake.

As a result, the chemistry of the body’s metabolic processes is rebuilt, the accumulated fat burns quickly, and the strengthened muscles prevent the formation of new ones.

However, there are two basic differences between the chemical diet and the Japanese diet: there is no limit to the amount of servings on a chemical diet, which means you can combine a weight loss menu with exercise without fear of exhaustion; but the menu for the Japanese diet is very monotonous and, unlike the Hamdiy diet, is only made for two weeks. However, for many, the relatively short duration of the Japanese diet is an advantage. 14 days of torment - and you can show up in two smaller clothes!

Japanese diet for 14 days: full menu

Recall that the 2-week Japanese diet, whose menu is quite strict, does not allow for any changes in schedule and diet. If you want to get results, you need to follow your diet carefully.

First day

  • Breakfast: coffee without sugar and milk.
  • Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
  • Dinner: 200 g of cooked or fried fish.

The second day

  • Breakfast: a slice of rye bread and sugar-free coffee.
  • Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
  • Dinner: 100 g of boiled beef and a glass of kefir.

The third day

  • Breakfast: a slice of rye bread, dried in a toaster or biscuits without unleavened ingredients, coffee without sugar.
  • Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
  • Dinner: 200 g of unsalted cooked beef, raw cabbage in vegetable oil and 2 boiled eggs.

Fourth day

  • Breakfast: a little fresh carrot with a lemon juice.
  • Lunch: 200 g of cooked or fried fish and a glass of tomato juice.
  • Dinner: 200 g of any fruit.

The fifth day

  • Breakfast: a little fresh carrot with a lemon juice.
  • Lunch: boiled fish and a glass of tomato juice.
  • Dinner: 200 g of any fruit.

Sixth day

  • Breakfast: coffee without sugar.
  • Lunch: unsalted boiled chicken (500 g) with fresh cabbage and carrot salad in vegetable oil.
  • Dinner: fresh small carrots and 2 boiled eggs.

Seventh day

  • Breakfast: green tea.
  • Lunch: 200 g of unsalted cooked beef.
  • Dinner: 200 g of fruit or 200 g of boiled or fried fish or 2 eggs with fresh carrots in vegetable oil or boiled beef and 1 glass of kefir.

Eighth day

  • Breakfast: coffee without sugar.
  • Lunch: 500 g of cooked chicken without salt and carrot and cabbage salad in vegetable oil.
  • Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.

Ninth day

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

Tenth day

  • Breakfast: coffee without sugar.
  • Lunch: 50 g cheese, 3 small carrots in vegetable oil and 1 boiled egg.
  • Dinner: 200 g of any fruit.

Eleventh day

  • Breakfast: coffee without sugar and a slice of rye bread.
  • Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
  • Dinner: 200 g of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.

Twelfth day

  • Breakfast: coffee without sugar and a slice of rye bread.
  • Lunch: 200 g of cooked or fried fish with fresh cabbage in vegetable oil.
  • Dinner: 100 g of cooked unsalted beef and a glass of kefir.

Thirteenth day

  • Breakfast: coffee without sugar.
  • Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
  • Dinner: 200 g of cooked or fried fish in vegetable oil.

Fourteenth day

  • Breakfast: coffee without sugar.
  • Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
  • Dinner: 200 g of boiled beef in a glass of kefir.

This Japanese diet is believed to be one of the most enduring, and the result can take up to three years. But of course the dream remains unattainable if you eat too much after leaving the diet. Let the moderation taught by the Japanese diet for 14 days become a habit.

Japanese diet

The Japanese diet is an effective way to lose weight. With the right approach, you can lose about 8 pounds in a few weeks.

Many people imagine the essence of the Japanese diet to be the consumption of seafood, however, this is a huge misconception. Its principles are the consumption of foods high in protein and low in carbohydrates. The duration of the diet is at least 7 or 14 days, depending on the purpose. During this time, the organization has time to rebuild and adapt to a relatively tough regime.

Consistency is the main principle of the Japanese diet. It is forbidden to replace approved foods with analogues and to increase the amount of food. The result is affected by a person’s general health, lifestyle, activities, and bad habits.

Features of the Japanese diet

The diet is based on the nutritional principle of the inhabitants of the East. The diet includes a variety of low-calorie foods. The Japanese say the meal should leave a slight feeling of hunger.

The peculiarities of the Japanese diet are based on the smooth restructuring of the body. They are based on light proteins, vegetables and fruits. They do not overload the body, give a feeling of moderate satiety and saturate the body with essential vitamins. The diet includes three meals a day, with the exception of snacks.

It is important to properly prepare your body for a new type of diet so as not to cause stress. The sharp rejection of sweet and savory, starchy and fried foods is a powerful blow to an unprepared person.

Rule 1 - Gradually reduce the caloric content of foods and gradually remove fried and fatty foods, alcohol, carbonated beverages, sweet and salty foods. Rejecting sweet tea is already bearing fruit.

Benefits of the Japanese diet

The advantage of the Japanese diet lies in the long-term results. If you follow the principles, you can get rid of being overweight for a long time. The menu lacks flour, fatty and sweet foods, which already affects the slenderness of the figure. The Japanese diet allows you to get rid of toxins and cleanse the body.

Benefits of the Japanese diet:

  1. It allows you to lose excess weight without damaging your body and not gain weight immediately after stopping.
  2. It includes simple meals that can be purchased at any store in the diet.
  3. There are no exotic ingredients at high prices in the list of allowed products.
  4. The maximum duration of the diet is 14 days, which is not as long compared to other methods that are less effective and have a longer duration.
  5. Meals are only available 3 times a day, so you don’t have to carry multiple dishes with different foods.

Disadvantages of the Japanese diet

In addition to the positive aspects, the Japanese diet also includes a list of disadvantages:

  1. Imbalance in the form of high protein, fat and low carbohydrates.This diet is low in vitamins. Even two weeks without them can be harmful to the skin, hair and nails. The nervous system responds to this fact in the same way, in the form of irritability and low efficiency.
  2. Critically low calorie content per day. The minimum daily intake should be about 1000-1200 kcal. After organizing your body to fast, you cannot expect strong physical activity and sports.
  3. A low calorie and carbohydrate diet can lead to muscle loss.This type of diet awakens the stress hormone and increases catabolism.
  4. Due to the rare intake of food, snacks are needed, which is excluded during the diet.This fact can be a source of frustration.
  5. The diet is based on strict rules and restrictions.Not all people will be able to abide by the regime and will not be crushed at the exit.

Authorized and prohibited foods in the Japanese diet

Authorized products:

  • chicken fillet;
  • beef;
  • white fish;
  • cheese;
  • bell peppers;
  • cucumber;
  • egg;
  • white cabbage and Chinese cabbage;
  • carrot;
  • all fruits except grapes or bananas;
  • low fat kefir;
  • tomato juice;
  • green tea;
  • coffee;
  • olive or vegetable oil.

Modifying the list or adding other components is not permitted. Consuming the right foods shouldn’t be more than800 kcaldaily. Salty and sweet foods are completely excluded from the diet during dieting.

Prohibited products:

  • honey, sugar;
  • spices, salt;
  • alcoholic and carbonated beverages;
  • flour products;
  • sweetness.

It is worth noting the daily water intake, which is at least 1, 5 liters per day. The basis of proper nutrition is fluid.

Contraindications to the Japanese diet

Such a diet is only suitable for healthy people without obvious chronic diseases. A tough regime may not be beneficial or even make it worse.

List of contraindications to the Japanese diet:

  • diseases of the stomach and intestines (gastritis, ulcers, disorders, etc. );
  • diseases of the cardiovascular system;
  • diabetes;
  • endocrine diseases;
  • pregnancy;
  • diseases of the gallbladder and liver;
  • overweight.

The Japanese diet only corrects the figure. Weight loss of 30 kilograms should not be expected from this method. Obesity is a complex disease that requires an integrated approach and the supervision of a competent physician. During the diet, a person suffering from such a disease may experience metabolic disorders and further weight gain.

Japanese diet menu for 7 days

The seven-day diet is great for those who are light weight and want to get rid of it. The weekly methodology corrects and tightens the figure. This method is most effective for those who do not regularly follow different diets. The worst performance is for people who earn and are constantly changing from one diet to another.

On the eve of the diet it is best to spend a day of fasting, drink kefir or yogurt, have dinner with boiled rice and vegetables.

Let’s take a closer look at the Japanese diet menu for 7 days.

One day

  1. Drink a glass of warm water on an empty stomach. It awakens the body and removes toxins.
  2. You can have coffee in 30 minutes.
  3. Lunch - a couple of boiled eggs, cabbage salad, tomato juice pulp 200 ml.
  4. Dinner - cooked fish.

2 days

  1. In the morning it consists of a cup of coffee and breadcrumbs.
  2. We eat cooked fish and coleslaw for lunch.
  3. Dinner consists of 100 grams of cooked beef and 200 ml of kefir.

3 days

  1. Breakfast is the same as the day before.
  2. Stew the zucchini for lunch.
  3. Before going to bed, eat a few boiled eggs, 200 grams of beef and cabbage salad.

4 days

  1. Breakfast remains unchanged. It is important to remember that milk, cream and sugar should not be added to coffee.
  2. Boil carrots for lunch, eat 15 grams of cheese and 1 egg.
  3. Dinner consists of 2 apples.

5 days

  1. On the fifth day in the morning to eat boiled carrots, sprinkled with lemon juice.
  2. Lunch - tomato juice and boiled fish.
  3. Dinner - a couple of apples.

6 days

  1. A cup of coffee is allowed in the morning.
  2. For lunch, cook 500 grams of chicken and cook cabbage sauce with grated carrots.
  3. Dinner - cabbage salad and a couple of boiled eggs.

7 days

  1. The last breakfast is a cup of green tea.
  2. For lunch, 200 grams of cooked beef and optional fruit.
  3. Choose your own dinner from any point except the third.

You can achieve a stable result in a week. "Japanese" allows the effect to be maintained in the long run. After the diet, it is important to pay attention to the right way out and consume the daily amount of water.

Successful exit preserves the result and normalizes the metabolism.

Japanese diet recipes

Let’s take a closer look at the simple and delicious recipes for the Japanese diet.

Steamed fish

Stewed fish is a wonderful diet food. Very easy to prepare, requires minimal ingredients.

The way to cook is very simple. You will need any kind of sea fish. It is better to choose one that has little bone.

The fish is gutted and gutted, rinsed thoroughly under running water and dried with a napkin. It is better to refuse salt or spices as this is contrary to the principles of diet.

The fish is lightly smeared with olive oil or vegetable oil and sprinkled with lemon juice. Lemon slices can be placed under the gills.

The food can be prepared with foil in a double boiler or oven. The frying time is 15-25 minutes depending on the type and size of the fish.

Cabbage salad with carrots

Cabbage salad with carrots, bell peppers and / or cucumbers is an essential part of the Japanese diet. It can also be served as a stand-alone dish or as a side dish.

You only need 2 ingredients to make the salad - carrots and cabbage, the rest is added as desired. Chop the cabbage and rub it by hand to make it softer and give it juice. Grate the carrots on a coarse grater and add to the chopped cabbage. Mix. If too much fluid is released, it is better to drain it. In the end, fill with any oil.

Quitting the Japanese diet

A smooth exit from the Japanese diet will help maintain long-term results. It is not possible to return to your normal diet immediately at the end of your diet.

The following steps will help you make the transition:

  • breakfast oatmeal or buckwheat porridge in the form of an airy omelette and freshly squeezed juice;
  • a lunch of lean meat or chicken fillet with vegetables and rice;
  • snacks with kefir, cottage cheese or yoghurt;
  • dinner of fried chicken breast and kefir.

It’s important to understand that once you’ve finished your diet with a delicacy feast, you can completely cross out the result and give back the unwanted pounds. The main rule of the Japanese is moderation. You can return your standard products once a week upon departure.

Any diet is a temporary result. The restrictions end - the extra pounds are returned. Unlike other methods, the Japanese technique is long lasting. A prerequisite for this is to follow eating habits and restructure the body for a healthy diet.

Opinions of nutrition experts on the Japanese diet

According to nutrition experts, the Japanese diet is considered a difficult eating method because the human body hardly tolerates low carbohydrate levels. This principle is suitable for people in good health and without obvious disease. It is also completely unsuitable for people with high physical activity and stress.

There is a risk of dizziness and even fainting during strength training. But this electrical system is ideal for people with a passive lifestyle.

Mild discomfort in the first few days is the norm, however, a lack of strength and weakness is a sign that this diet is causing great stress to the body and it is best to refuse to do so.

The right way to lose weight is consistency, rationality and proper diet. Each person is individual, which may or may not suit one person. It all depends on the unique characteristics of the organization. After choosing one or the other diet, you should closely monitor your well-being and your response to the diet.

Before organizing a diet marathon, you need to properly prepare not only your body but also your head for the impending weight loss. Dreams of the ideal shape and the right attitude will help you not to crash and achieve the desired result.