Fasting days, diet, nutrition program - what methods are used by the fair sex. Few manage to acquire a beautiful and slender figure in a short time and combine the results obtained, but this is quite real. Japanese food popular around the world for 14 days, a varied and simple menu, is considered one of the most affordable and effective. Japanese women are a clear example - they always differ not only in shape and good health, but also look younger than their age. They believe that the main secret of this is a two -week course, compiled by a professional nutritionist.
What is special about the Japanese diet?
Although the diet is referred to as the land of the rising sun, this food is suitable for people living in different countries. It is believed that this nutritional system was developed in one of Tokyo’s clinics and this is the only thing that makes it relevant to Japan.
The main features of any diet are the planned timing and the products used to compile the diet. Japanese food is included in the universal category - the dishes are very simple and you can always find everything you need in the nearest supermarket or grocery store.
The hallmark of this diet is simplicity in all respects: in the permitted food groups, portion sizes, and their caloric content.
Rules and principles of the Japanese diet. Pros, cons and contraindications!
Any diet, such as fasting, is a severe stressor for the whole organism. That is why, so that losing weight does not cause health problems and lead to the desired result, it is very important to follow the recommendations and follow certain rules.
Basic principal:
- Mandatory preparation - a positive attitude and rest the day before;
- Duration - 14 days;
- Diet - 3 times a day;
- Menu - low in calories, low in carbohydrates, protein;
- Yield - up to 8 kg in 14 days;
- Restrictions - no more than 2 times a year.
Rules and recommendations:
During the diet, the metabolism changes dramatically, which can cause slight disruption to some bodily functions. That's why it's so important:
- Follow the recommended menu. You cannot replace some products with others, and you also cannot change the amount of ingredients by reducing or adding portions.
- Throughout the diet period, you should drink at least 1. 5 liters of water. Allowed: mineral (non -carbonated), boiled, spring water.
- Drink 200 g (glass) of warm water every morning on an empty stomach.
- Do not use alcoholic beverages, salt, sugar and flour products.
- The last meal is 2-3 hours before bedtime.
- From the first day until you get out of the diet, you should take a multivitamin.
Advantages and disadvantages:
- The advantages of this diet include: availability, simplicity and efficiency. Subject to all regulations, the results achieved are maintained for several years.
- The only downside of the two-week weight loss course is the strictness of the diet. Violation of one of the rules can result in a violation of the entire cycle. If for some reason you get lost, start from the next day.
Contraindications for use:
Avoid dieting during pregnancy, the postpartum period or while breastfeeding. Currently, the female body needs additional resources.
This weight loss option is not suitable for athletes and those who do physical work. Since the product is low in calories, it is undesirable to go on a diet in the postoperative period and during recovery.
Contraindications include: chronic heart and kidney disease, gastrointestinal disorders, gastritis, ulcers.
Slight pain, headaches and general weakness during the diet indicate that your body is unable to cope, and this option to lose weight is not right for you. In this case, the diet should be stopped immediately.
Menu making and retail shopping
Before starting a diet, it is recommended to undergo an examination and see a doctor. If there are no reasons and contraindications, then it's time to start preparations. Since the diet is quite strict, it is recommended to make a menu in advance and buy the necessary products. This will help protect yourself from the temptation to break the regime.
Try to limit the amount of sweets and fatty foods a day before starting the diet. To make it easier to start, it is recommended to sleep soundly and rest the day before.
In order for the diet to be more effective, you must be mentally prepared. Only positive emotions and positive moods will help you achieve the desired result. If you are not ready, postpone the start of the diet to the next day, but do not ever force yourself, otherwise all efforts will be in vain.
List of required products:
- Chicken fillet (breast) - 1 kg.
- Chicken eggs - 20 seeds.
- Not fatty beef - 1 kg.
- Sea fish (any), fillets - 2 kg.
- Lemon - 1 pc.
- White cabbage - 2 pcs.
- Radish - 3 kg.
- Zucchini or eggplant - 1 kg.
- Tomato juice (not salted) - 1 l.
- Kefir - 1 l.
- One fruit (except grapes and bananas) - 1 kg.
- Black coffee (beans) - 1 pack.
- Green tea without additives - 1 pack.
- Olive oil (cold pressed) - 0, 5 l.
All products must be quality, vegetables - fresh, dairy products are best bought on the day of the diet or earlier in the evening.
Coffee and tea must be natural, insoluble.
Vegetables can be cooked in any quantity, so you can buy them if necessary.
In addition to these foods, you should have plenty of fluids in your diet, a small amount of rye bread and hard cheese are allowed.
Full menu for 14 days
Be sure to drink a glass of water before breakfast every day, so prepare it in advance. Drink hot drinks without sugar; the addition of honey and milk is not acceptable. During the day, you can drink water without restriction, but snacks should be excluded.
Day 1
- Breakfast: A cup of coffee or tea (without milk / sugar).
- Lunch: Boiled eggs (hard boiled) - 2 pcs. Salad of boiled or raw cabbage with olive oil - unlimited. Tomato juice - 1 cup. The drink can be replaced with 2 fresh medium -sized tomatoes.
- Dinner: Fish fillet (fried / boiled) - 200 g. Fresh cabbage salad with oil - unlimited.
Day 2
- Breakfast: Natural black coffee, 1 crouton without sugar can be used.
- Lunch: Boiled fish - 200 g, fresh cabbage or boiled with butter.
- Dinner: Boiled beef - 100 g, kefir - 1 cup.
Day 3
- Breakfast: A slice of rye bread (croutons), a cup of coffee or tea.
- Lunch: Fried zucchini or eggplant (unlimited).
- Dinner: Boiled beef - 200 g, cabbage salad and butter, boiled eggs - 2 pcs.
Day 4
- Breakfast: Carrot salad (season with lemon juice).
- Lunch: Boiled fish - 200 g, tomato juice - 1 cup.
- Dinner: Fruit - 200 g.
Day 5
- Breakfast: Carrot salad (season with lemon juice).
- Lunch: Boiled fish - 200 g, tomato juice - 1 cup.
- Dinner: Fruit - 200 g.
Day 6
- Breakfast: Coffee or tea.
- Lunch: Boiled chicken; cabbage and carrot salad with vegetable oil.
- Dinner: Boiled eggs (hard boiled) - 2 seeds. fresh carrots - 1 pc.
Day 7
- Breakfast: A cup of green tea.
- Lunch: Boiled beef - 200 g, Fruit - 200 g.
- Dinner: Choose from one of the previous day's dinners (except the 3rd day).
8th day
- Breakfast: Natural green tea.
- Lunch: Boiled chicken - 500 g, fresh carrots and cabbage salad - unlimited.
- Dinner: Boiled eggs - 2 seeds. Crude carrots with vegetable oil - 200 g.
Day 9
- Breakfast: Raw season carrots (grated) with lemon juice - 1 pc.
- Lunch: Boiled or fried fish - 200 g, tomato juice - 1 cup.
- Dinner: Fruit - 200 g.
10th day
- Breakfast: Natural coffee.
- Lunch: Boiled eggs - 1 pc. Carrots with vegetable oil - 3 pcs.
- Dinner: Fruit - 200 g.
11th day
- Breakfast: Natural coffee. Rye croutons - 1 pc.
- Lunch: Eggplant or zucchini (unlimited).
- Dinner: Boiled beef - 200 g boiled eggs - 2 pcs. Fresh cabbage with vegetable oil - no restrictions.
The 12th day
- Breakfast: Natural coffee with croutons.
- Lunch: Boiled or fried fish - 200 g. Fresh cabbage with butter - unlimited.
- Dinner: Boiled beef - 100 g. Non -fat kefir - 1 cup.
Day 13
- Breakfast: Natural coffee.
- Lunch: Boiled eggs - 2 seeds. Boiled or raw cabbage with butter. Tomato juice - 1 cup.
- Dinner: Fish (steamed, boiled, fried) - 200 g.
Day 14
- Breakfast: Natural coffee.
- Lunch: A number of boiled or fried fish - 200 g. Fresh cabbage with butter.
- Dinner: Boiled beef - 200 g Kefir - 200 g.
Get out of the diet
After a two -week food restriction, it is very important to get out of the diet properly. This will help not only to consolidate the results, but also help the body to exaggerate smoothly. For 3-5 days, continue to limit yourself to sweets, do not abuse salty foods and alcohol. Introduce new foods that are not on the diet menu gradually, in small portions.
As you can see, the classic Japanese diet for 14 days, the menu and rules given above, is an easy and quick way to become slimmer without much effort. It is harmless and safe for health, however, it should be remembered that doing weight loss in 6-7 months is possible, when your body finally becomes stronger and gets used to the new diet.