Japanese diet for 14 days. Menu and power plan

The Japanese are considered to be one of the slim countries in the world. They are already familiar with healthy and moderate nutrition and know how to stay in shape throughout their lives. The slimness of the Japanese is attributed to the correct nutrition and diet.

They only eat a small amount of food, do not know the common high-fat foods in the United States and Europe, and eat a lot of low-calorie foods. The delicious and simple Japanese cooking recipes used throughout Japanese culture have been passed down from generation to generation.

How the Japanese diet works. Contraindication benefits

• The serving size should be small;
• You need to eat three meals a day and avoid snacking;
• Weight loss occurred within 14 days;
• The Japanese diet is considered low-calorie, low-carbohydrate protein;
• Adhere to this diet no more than 2 times a year, because it puts a lot of pressure on the body;
• In 2 weeks, you can lose 6-8 kg.

There are also some taboos against this type of food:

• During pregnancy and breastfeeding;
• Digestion, gastritis and gastric and duodenal ulcer problems;
• Have heart problems;
• Suffer from liver and kidney disease;
• If you feel weak, dizzy, and muscle aches a few days after starting the diet, it is recommended to refuse the diet;
• Before starting a diet, you should consult a doctor anyway.

If there are contraindications, diet has many benefits:

• If you quit the diet correctly, your weight will drop after a long period of time;
• The products needed for weight loss are cheap;
• All dishes are as simple as possible, even for very busy people.

Japanese dietary rules

In order to lose weight effectively, you must abide by the rules established by the Japanese diet. With the help of it, you can adjust your weight and achieve the desired results:

1. Eliminate salt in the diet completely. Do not add salt to the prepared dishes, and do not use other spices. It is only allowed to use the minimum amount of salt if you cannot avoid it at all.
2. Portions should be small and avoid overeating. During dieting, the stomach wall should contract. This will reduce your hunger.
3. During your diet, you will get protein from eggs, meat, fish, and dairy products.
4. You can get the carbohydrates in your diet from fruits and vegetables. They will also provide the body with the fiber necessary for normal digestion.
5. The fat is found in olive oil and you can use it in salads.
6. For beverages, you need to drink enough ordinary purified water at room temperature. The fluid will partially fill the stomach and reduce hunger. You can also drink sugar-free coffee and green tea, preferably warm.
7. It is unacceptable to replace some products with other products. This diet is very strict, so please follow the recommendations strictly. The only thing you can refuse is coffee. You can use it instead of a cup of unsweetened green tea.
8. The last meal should be at least a few hours before bed. In the morning, you should drink a glass of water on an empty stomach. There are similar recommendations for lazy diets.

14-day Japanese food menus and plans

first day

• breakfast:Coffee or a cup of green tea without milk and sugar;
• dinner:Stew cabbage with a little olive oil, cabbage juice, and two hard-boiled eggs;
• dinner:200 grams of boiled fish.

the next day:

• breakfast:A small piece of rye bread and a cup of sugar-free coffee or tea;
• dinner:200g boiled fish, stewed cabbage with olive oil;
• dinner:100 grams of boiled beef, 1 cup of low-fat kefir.

The third day:

• breakfast:A small piece of rye bread, preferably dry, a cup of sugar-free coffee or tea;
• dinner:Zucchini or eggplant deep-fried with plants (any amount);
• dinner:200 grams boiled beef, cabbage and a little oil, 2 boiled eggs.

Fourth day:

• breakfast:Season the grated carrots with lemon juice;
• dinner:200 grams of boiled fish, a cup of tomato juice;
• dinner:200 grams of fruit, except bananas and grapes.

The fifth day:

• breakfast:Season the grated carrots with lemon juice;
• dinner:200 grams of boiled fish, a cup of tomato juice;
• dinner:200 grams of fruit, except bananas and grapes.

Sixth day:

• breakfast:Coffee or tea without sugar;
• dinner:Boil chicken, cabbage and carrot salad with vegetable oil;
• dinner:2 hard-boiled eggs, small fresh carrots.

Seventh day:

• breakfast:A cup of sugar-free green tea;
• dinner:200 grams of cooked beef;
• dinner:You can choose 200 grams of fruit or 200 grams of boiled fish or 2 boiled eggs, plus a small piece of fresh carrots or 200 grams of boiled beef and 1 cup of low-fat kefir.

Eighth day:

• breakfast:Sugar-free coffee or green tea;
• dinner:Boiled chicken, fresh cabbage and carrot salad and vegetable oil;
• dinner:2 hard-boiled eggs, baby carrots.

ninth day:

• breakfast:Season the grated carrots with lemon juice;
• dinner:200 grams of fish cooked or fried in vegetable oil, 1 cup of tomato juice;
• dinner:200 grams of any fruit, except bananas and grapes.

tenth day:

• breakfast:A cup of sugar-free coffee or tea;
• dinner:1 boiled egg, 3 small carrots, 50 grams of cheese;
• dinner:200 grams of any fruit, except bananas and grapes.

the eleventh day:

• breakfast:A small slice of dry rye bread, a cup of sugar-free coffee or tea;
• dinner:Zucchini or eggplant is fried in vegetable oil;
• dinner:200g boiled beef, 2 boiled eggs, fresh cabbage salad and vegetable oil.

The twelfth day:

• breakfast:A small piece of dry rye bread, a cup of coffee or tea;
• dinner:200 grams of boiled fish, fresh cabbage salad oil;
• dinner:100 grams of boiled beef, 1 cup of low-fat kefir.

The thirteenth day:

• breakfast:Coffee or tea without sugar;
• dinner:2 boiled eggs, boiled cabbage with vegetable oil, a cup of tomato juice;
• dinner:Boil or deep-fry 200 grams of fish with vegetable oil.

Fourteenth day:

• breakfast:Coffee or tea without sugar;
• dinner:200 grams of boiled or fried fish, fresh cabbage oil salad;
• dinner:200 grams boiled beef, a cup of low-fat kefir.

Comments and results with photos

"Eating is very difficult, but very effective. I lost 12 kg after two weeks. I wouldn’t say it was easy. When I started to stick to my diet, it was particularly difficult at the beginning. For me, I’m used to eating heartyFor breakfast, it’s hard to limit yourself to a cup of tea as breakfast. But the effort is worth the effort. Because I am very satisfied with the result. "

"I heard about "Japanese women" from my neighbors. She lost a lot of weight. When I asked her how to lose weight, she told me about Japanese eating habits. The diet is strict and complicated, and part of the diet is greatly reduced. , the usual dietThe habit has completely changed. I try not to deviate from it. Occasionally give myself some apple-shaped snacks and lose 10. 5 kg. This diet is suitable for those with perseverance. "

"The Japanese eating habits helped me get rid of the excess weight that bothered me. They did not disappear through the usual dietary adjustments. More thorough treatment is needed. The fundamental change in the diet of "Japanese women" is that for continuous attacksBe prepared. Hungry. Drink some time and stay up late. Try to go to bed 2 hours after dinner so that you don’t want to eat anymore. "