The Japanese diet for 14 days is one of the most popular weight loss schemes developed by the specialists of the Japanese clinic "Yaeks". It contains a specific list of products, has a simple menu, and an effective methodology that is easy to follow at home.
A strict daily diet requires several conditions to be met: disciplined eating, avoiding forbidden foods, and drinking plenty of fluids on a regular basis.
The finished table can be printed and hung on the wall.
The Japanese diet lasts 14 days. The demand for the Japanese diet is explained by the quick results and the stable and long-lasting effect: in 2 weeks, with the right approach, you can get rid of 5 or more kilograms of excess weight.
What is the Japanese diet?
- Duration of diet:14 days;
- Specificity:strict low-calorie protein diet,
- The approximate cost of the diet:budget;
- Results of the Japanese diet:weight loss of 5-8 kg;
- Recommended frequency:no more than 2 times a year;
- The main advantage of the diet:preservation of the result for a long time (subject to the correct departure from the diet).
Japanese diet for 14 days: what to expect?
Do not expect a special variety on the menu - all the foods allowed in the Japanese diet for 14 days are well known to many. This is an undoubted advantage, since the risk of allergic reactions to exotic foods is minimal, and the foods recommended for meals can be bought in any supermarket, even the smallest one.
It is not known exactly why this weight loss diet was called Japanese. According to one version, it was developed in a certain Tokyo clinic, according to another, the name was inspired by an easy, simple and clear diet scheme, following which it gives an inspiring effect (similar to the Japanese way, right? your best effort and you will be rewarded). . .
In addition, the Japanese 14-day diet, which has become widespread among those who are losing weight around the world, is distinguished by moderation both in the composition and in the caloric content of the recommended foods, and this also connects it with the traditional one. Japanese diet.
Nutritionist Naomi Moriyama from Japan believes that the secret to her compatriots' youth and longevity lies in small portion sizes and a diet that contains a small amount of carbohydrates.
Rules of the Japanese diet
However, moderation is unfortunately unusual for many residents of our country, and cutting calories can become a real problem. Also, the Japanese diet for weight loss involves really tough restrictions.
Protein
In addition, the main component that provides energy to the body in the Japanese diet is the protein obtained from chicken eggs, poultry, lean meats, fish and dairy products. Carbohydrates can be obtained from some of the allowed vegetables, fats from vegetable oils allowed for cooking and salad dressing, as well as those found in meat and fish.
Cellulose
Vegetables and fruits are rich in fiber, the amount of which in some days of the Japanese diet is not particularly regulated, so the digestive tract will be able to cope with its work.
Drinks
Coffee and green tea are invigorating and contain healthy antioxidants (therefore, it is better to respect high-quality, natural tea and coffee, without artificial additives).
In any diet, a drinking regimen is very important and Japanese is no exception. Drink plenty of clean, still water at room temperature throughout the day to help the stomach feel full and speed up the removal of processed animal proteins from the body.
Japanese diet for 14 days: the principle of losing weight
The essence of the Japanese diet is expressed in a few words: low in calories, protein, minimal amount of salt. Consequently, thanks to these three main bases, the weight loss process starts:
- Protein can enhance heat production, speeding up metabolism, promoting weight loss;
- Due to the restriction of salt in the diet, excess fluid is removed from the tissues, edema is removed, pressure is normalized;
- The body receives a small amount of calories. Therefore, you have to activate your own reservations;
- The body spends a lot of energy in the assimilation of protein products, which leads to the burning of fat.
The diet is suitable for people of any weight category. If you need to lose 3-4 kg, it will be enough to follow a diet for 7 days. If you need to lose weight from 5 kg or more, you will have to follow the Japanese diet for 14 days.
In the absence of contraindications and excellent health, it can be stretched for a month, since, in addition to protein, it still contains fats (vegetable oil) and carbohydrates (rice).
Japanese diet for 14 days, important points
The most effective diet for fast weight loss is the Japanese diet. OnlyDucan diet, but they have a difference in duration: if the Japanese lasts only two weeks, thenDucan dietIt will go on for months when all of its stages are completed.
Japanese diet for 14 days: the fundamental principles of dietary nutrition
The Japanese diet was developed about 16 years ago, during which time many people who want to lose weight have appreciated its effectiveness. The "Japanese" diet involves a salt-free diet with a significant reduction in carbohydrates.
A characteristic feature of the diet is the three daily meals and the abundance of fluids. This diet is suitable for people between 18 and 40 years old and has no gender, that is, the diet is suitable for both men and women.
"Japanese" is based on reducing your daily calorie intake and avoiding carbohydrates, especially fast ones. Diet food means avoiding smoked, fatty, and salty foods. Products such as alcohol, juices, sodas and any type of fast food are also contraindicated during the diet.
Strict adherence to these tips leads to an acceleration of the metabolism, as a result of which excess body fat is burned and converted into energy. The Japanese diet belongs to the class of protein diets. Chicken eggs, rabbit and chicken meat, fish and some dairy products are taken as the basis of nutrition.
Of carbohydrates, it is allowed to consume only some vegetables in small amounts. A prerequisite is the normalization of the water balance, in addition to the fact that those who are losing weight need to drink at least 2 liters of pure water, it is also necessary to include green tea, coffee or chicory in the menu.
The basic principles of proper nutrition:
- Individual choice of Japanese diet:for 7 and 14 days. With a small amount of excess weight, it is enough to adhere to the diet for 7 days. If you are overweight, it is better to follow the Japanese diet for 14 days, reviews show that in the first case, the weight loss is about 6 kilograms, in the second - up to 10 kilograms;
- Strict adherence to the diet:the products offered cannot be substituted for other alternatives. You can only use tomato juice instead of a tomato, white cabbage instead of spinach;
- Strictly sugar free:under a categorical prohibition, all refined carbohydrates, sweet foods, cakes and flour products, honey;
- A gradual entry and exit from the Japanese diet is required.The results are less noticeable in those who switch from another diet to this diet. And they are clearly visible if the preliminary meals were not diet. With a full diet on the eve of the "Japanese woman", you need to organize a fasting day (kefir or apple) or at least prepare a light dinner (a little boiled brown rice with a fresh vegetable salad). When you go out, you should introduce the products for daily use gradually, about 1 per week;
- Mandatory absence of salt:the Japanese salt-free diet aims to remove excess fluid from the body, thus losing up to 30% of excess weight;
- Prohibition of exceeding the deadlines.It is categorically impossible to continue with diet foods for more than 14 days due to the danger to the body;
- An adequate volume of liquid is required:during the day, you should drink 2 liters of still water. Tea (green can be drunk) and coffee are not included in this volume;
- Strict adherence to the sequence:the Japanese diet, the menu of which was developed with the aim of gradual weight loss and long-term preservation of the result, does not tolerate changes in the proposed diet. It is impossible to rearrange the places of the days and the menu of breakfasts, lunches, dinners.
Advantages and disadvantages of the Japanese 14-day diet
Advantages of the Japanese diet:
- Reduces the risk of cardiovascular diseases (also due to a decrease in salt in the diet);
- Long-lasting results with the correct way to exit the diet (that is, you will not regain the lost kilos);
- Availability of products prescribed in the menu: non-exotic;
- Minimal salt intake reduces swelling;
- Protein products will not allow the skin to stretch and sag after losing weight;
- You can use different methods of cooking dishes: not only steamed, stewed or boiled, they can even be fried, not excluding vegetable oil from the diet;
- Plant foods replenish the body with the necessary vitamins and microelements;
- Significant weight loss
Cons of the Japanese diet:
- Three meals a day without snacks do not correspond to the principles of healthy weight loss, when meals are divided, up to 5-6 times a day;
- There are many contraindications;
- The frequency of application of the diet is only 1 time in 6 months;
- The small average daily caloric content of the diet is only 800 kcal, which is not enough for those used to physical and mental activity;
- Dehydration of the body is possible;
- Every morning you have to start with a cup of black coffee on an empty stomach, which not all hearts and stomachs can bear;
- The wrong way to go off the diet is fraught with rapid weight gain;
- The diet is not completely balanced, since there is a significant preponderance in the direction of proteins to the detriment of carbohydrates and fats;
- Due to such a diet, at the end of the diet, many begin to feel dizzy, decreased performance, drowsiness and weakness are observed.
A small daily amount of meals (only 3 instead of 5-6 healthy) and the absence of snacks may not be easy for the Japanese diet, be prepared for this. It is recommended to have dinner at least 2 hours before going to bed and start the morning with a glass of water, this stimulates the metabolism and allows you to better cope with the absence of breakfast.
List of staple foods for the Japanese diet for 14 days
- Fresh chicken eggs - 2 dozen;
- Chicken fillet - 1 kg. ;
- Fresh carrots - 2-3 kg. ;
- Tomato juice - 1 l. ;
- Quality coffee beans or ground coffee - 1 packet;
- White cabbage - 2 medium forks;
- Fruit (except bananas and grapes) - 1 kg. total;
- Selected lemons - 2 pieces. ;
- Sea fish fillet - 2 kg. ;
- Zucchini, eggplant - 1 kg. total;
- Kefir - 1 l. (Buy fresh, don't save for future use! );
- Lean meat, pulp - 1 kg. ;
- Extra virgin olive oil - 500 ml. ;
- Your Favorite Green Tea (No Additives or Flavors) - 1 Pack.
List of prohibited foods in the Japanese diet
In the Japanese diet, you should not eat foods like:
- Alcohol and carbonated water;
- White flour baked goods;
- Fast and convenience food;
- Confectionery;
- Salt;
- fatty meats and fish;
- Bananas, grapes, persimmons;
- Sugar;
- Starchy vegetables;
- Sauces, spices and other condiments;
- Honey.
14-day Japanese salt-free diet: list of allowed foods
Dishes consisting of fish or animal meat, with a garnish of vegetables, are quite popular and many people eat them every day. It is psychologically difficult for people to give up spices, especially salt, and various sweets in the form of baked goods, confectionery, and sweets.
Forcing yourself to forget about sweets and snacks for a week or two is a problem. It would be trainable, before starting a diet, many should cleanse their body and temporarily switch to proper salt-free nutrition.
Products allowed for weight loss in the "Japanese":
- Black bread cakes;
- Kefir or yogurt, preferably natural homemade;
- It is advisable to use homemade tomato juice or bought with pulp. Ordinary packaged juice contains salt, which is prohibited;
- Hard cheese, low in fat;
- Natural coffee;
- Saltwater fish, beef, chicken, boiled or steamed;
- Chicken or quail eggs, raw or boiled (hard);
- Zucchini, aubergine, parsnip root fried in oil;
- Unsweetened fruits, most often apples, pears, citrus fruits;
- Green tea without additives or flavors;
- Mineral or purified water without gas;
- Lemon, the juice of which can be added to dishes to enhance the taste;
- Vegetable oil: unrefined olive or sunflower oil;
- Fruits: cherries, apples, kiwis, citrus, pears, plums;
- Fresh vegetables: cabbage and carrot, raw and boiled. You can eat it whole, in pieces, or chopped or grated.
Foods and spices that are not included in this list are considered prohibited. Fruits such as grapes and bananas are also prohibited.
Drinks, lemonades, juices, soft drinks, alcohol of any strength are prohibited. A categorical taboo on various sauces, spices, marinades.
Japanese diet for 14 days: menu
The Japanese diet has a 14-day menu for every day and the scheme is currently popular. It attracts people by its low cost, while the duration of the diet is only 2 weeks.
A remarkable result after the expiration of the period, which persists after the correct termination of the diet. Unfortunately, to get through the two week diet, you will have to be patient, but it will be worth it.
1 day of Japanese diet
- Breakfast:coffee without sugar and without milk.
- Dinner:2 hard-boiled eggs, cabbage boiled with vegetable oil and a glass of tomato juice.
- Dinner:200 g of boiled or fried fish.
Day 2 of the Japanese diet
- Breakfast:a slice of rye bread and coffee without sugar.
- Dinner:200 g of boiled or fried fish with boiled cabbage and vegetable oil.
- Dinner:100 g of boiled beef and a glass of kefir.
Day 3 of the Japanese diet
- Breakfast:a slice of rye bread, dried in a toaster, or sponge cake without yeast without additives, coffee without sugar.
- Dinner:zucchini or eggplant, fried in vegetable oil, in any quantity.
- Dinner:200 g of cooked beef without salt, raw cabbage in vegetable oil and 2 hard-boiled eggs.
Day 4 of the Japanese diet
- Breakfast:a small fresh carrot with the juice of a lemon.
- Dinner:200 g of boiled or fried fish and a glass of tomato juice.
- Dinner:200 g of any fruit.
Day 5 Japanese diet
- Breakfast: a small fresh carrot with the juice of a lemon.
- Dinner:boiled fish and a glass of tomato juice.
- Dinner:200 g of any fruit.
6-day Japanese diet
- Breakfast:coffee without sugar.
- Dinner:cooked chicken without salt 500 g with fresh cabbage and carrot salad in vegetable oil.
- Dinner:small fresh carrots and 2 hard-boiled eggs.
7-day Japanese diet
- Breakfast:Green Tea.
- Dinner:200 g of cooked beef without salt.
- 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.
8-day Japanese diet
- Breakfast:coffee without sugar.
- Dinner:500 g of boiled chicken without salt and a salad of carrots and cabbage in vegetable oil.
- Dinner:small fresh carrots with vegetable oil and 2 hard-boiled eggs.
Day 9 Japanese diet
- Breakfast:medium carrot with lemon juice.
- Dinner:200 g of boiled or fried fish and a glass of tomato juice.
- Dinner:200 g of any fruit.
10-day Japanese diet
- Breakfast:coffee without sugar.
- Dinner:50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
- Dinner:200 g of any fruit.
11-day Japanese diet
- Breakfast:unsweetened coffee and a slice of rye bread.
- Dinner:zucchini or eggplant, fried in vegetable oil, in any quantity.
- Dinner:200 g of boiled beef without salt, 2 hard-boiled eggs and fresh cabbage in vegetable oil.
12-day Japanese diet
- Breakfast:unsweetened coffee and a slice of rye bread.
- Dinner:200 g of boiled or fried fish with fresh cabbage in vegetable oil.
- Dinner:100 g of boiled beef without salt and a glass of kefir.
13-day Japanese diet
- Breakfast:coffee without sugar.
- Dinner:2 hard-boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice.
- Dinner:200 g of fish boiled or fried in vegetable oil.
14-day Japanese diet
- Breakfast:coffee without sugar.
- Dinner:Boiled or fried fish 200 g, fresh cabbage with olive oil.
- Dinner:200 g of boiled beef, a glass of kefir.
Get off the Japanese diet
The first week of coming off the Japanese diet is a very crucial period. At this time, the body continues to lose weight and adapt to new conditions, so it is important not to pounce on food, but to slowly introduce familiar foods into the diet. They must be exclusively natural.
In order for the achieved result to take hold, you need to gradually stop the diet. The exit period must be double.
So the 14-day Japanese diet exit period should last at least 28 days, that is, 4 weeks:
- Eat fractionally (5-6 times a day);
- For breakfast, eat porridge cooked in water (buckwheat, oatmeal, rice) and tortillas. Your portion should be about 200 g;
- Replace a fruit dinner with a full meal of vegetables and protein (eg 200g vegetable stew and steamed chicken cutlet);
- Salt should be added to food gradually: at the beginning of the outing, consume no more than 5 g of salt per day;
- Don't cut back on protein foods;
- During the day, you need to prepare 2-3 snacks from fermented dairy products and fruits;
- In the first week, gradually increase the consumed portions of meat and fish dishes - by 50 g, vegetables - by 100 g.
Approximate menu to get out of the Japanese diet for 2 weeks
Day 1-3 departure from the Japanese diet
- Breakfast:omelette with 2 eggs and 150 ml. milk (2. 5% fat), 1 bar, black coffee.
- Dinner:200 g of boiled beef or 200 g of baked cod, 100 g of fresh vegetables.
- Dinner:100 g of cottage cheese (5% fat) or 250 ml. kefir (2. 5% fat) and 1 apple.
Day 4-6 off the Japanese diet
- Breakfast:200 g of oats in water (without sugar or oil).
- Snack:1 orange, 1 kiwi.
- Dinner:200 g of baked chicken breast, 100 g of fresh vegetables (cabbage, carrots, peppers).
- Dinner:200 g of boiled shrimp or 150 g of cottage cheese (7% fat), 1 cucumber.
Day 7-10 off the Japanese diet
- Breakfast:200 g of oats in water without sugar and butter, 2 toasts (20 g each).
- Snack:1 any fruit.
- Dinner:200 g of vegetable soup, 100 g of boiled beef.
- Snack:100 g of natural yogurt.
- Dinner:200 g of baked chicken breast, 150 g of steamed vegetables.
Day 11-14 exiting the Japanese diet
- Breakfast:200 g of any porridge with walnuts, dried fruits and honey (no more than 1 teaspoon), 2 toasts (20 g each).
- Snack:1 any fruit, 100 g of plain yogurt or cottage cheese (5% fat).
- Dinner:200 g of any soup in low-fat chicken broth, 150 g of boiled chicken breast, 2 fresh cucumbers.
- Snack:1 fruit or 150 g of natural yogurt.
- Dinner:200 g of boiled mussels, 150 g of vegetable stew;
- Snack:200 ml. kefir (2, 5% fat).
Delicious Japanese diet recipes
To make the diet as easy as possible, we suggest you use these recipes for simple and tasty dishes that will allow you to endure this weight loss marathon until the end. Do not forget that salt must be completely abandoned.
Recipe 1. Baked fish
This dish is suitable for any diet.
Ingredients:
- Cod fillet - 300 g;
- Zucchini - 100 g. ;
- Soy sauce - 50 ml.
How to cook:
- Cut the steaks into large enough chunks;
- Marinate in sauce for 3 hours;
- Cut the zucchini into slices. Leave to act for half an hour, drain the juice;
- Put the fish in the sleeve, on top - zucchini;
- Pour over remaining marinade;
- Tie the sleeve, make several punctures on it;
- Bake for half an hour in an oven preheated to 180 ° C. Done!
Recipe 2. Boiled cabbage salad
This salad is a staple in the Japanese diet.
Ingredients:
- White cabbage - 200 g;
- Canned peas - 30 g;
- Vegetable oil - 30 ml. ;
- Parsley - to taste;
- Dill to taste
How to cook:
- Boil the cabbage leaves until soft (30 minutes);
- Refrigerate them;
- Chop into small strips;
- Add the butter, peas, and chopped herbs. Ready!
Recipe 3. Diet soup
The soup recipe is perfect for unsalted or rice options.
Ingredients:
- Pollock fillet - 300 g;
- Water - 1. 5 l;
- Egg - 1 piece;
- Onion - 1 pc. ;
- Sea cabbage - 150 g;
- Soy sauce - 50 ml;
- Rice - 100 g.
How to cook:
- Chop the onion, marinate in the sauce for 3 hours;
- Boil the rice until half cooked, add the fish, cut into pieces, cook until tender;
- Chop the seaweed, add to the soup;
- Put the pickled onions in the same place, but without the marinade;
- Pour the scrambled egg slowly into the soup in a fine stream, stirring constantly;
- Remove immediately from the stove;
- It can be served both hot and cold. Ready!
The Japanese diet allows frying as a way of cooking, but we have selected these recipes as steaming, boiling, and stewing will contribute to even faster weight loss.
Japanese dinner. In the evening, Japanese people can eat dishes such as rice with furikake (dry mix), seaweed, red fish, miso soup, salad, steamed vegetables, green tea.
Japanese diet: contraindications
The Japanese method is designed for people without health problems. In the presence of serious diseases, it is better to abandon a rigid diet.
The Japanese diet is contraindicated in pregnancy and lactation, as well as in people with chronic diseases such as gastritis, gastric ulcer, liver disease, kidney disease, and heart disorders. It is recommended to consult a specialist before starting a diet meal.
The main contraindications are:
- Inflammatory processes;
- Diseases of the gastrointestinal tract (gastritis, ulcer);
- Lactation;
- Renal insufficiency;
- Cholecystitis;
- Viral infections;
- Hepatitis;
- Cholelithiasis;
- Increased emotional, mental and physical stress;
- HIV and AIDS;
- Hypertension;
- Chronic diseases;
- Neuralgia;
- Diabetes;
- Climax;
- Age under 18 and over 55;
- Obesity.
The Japanese diet for weight loss is recommended for healthy people to correct their shape and shed a few extra pounds. Obese people require a comprehensive examination under the supervision of a specialist and a special diet. It is strictly forbidden to follow diets and make radical changes in nutrition on your own for people with obesity. Possible negative consequences: metabolic disorders, a sharp increase in body weight. Any diet for obese patients is prescribed only by the attending physician.
If side effects such as dizziness, rapid heartbeat, stomach pain, dry lips and skin begin to appear, this may indicate dehydration and impaired function. You should stop the diet and make sure you visit a doctor to avoid complications.
Should you follow the Japanese diet? Everyone will have to answer this question independently. Rave reviews on the Internet can push you to make a decision, but do not forget about the individual characteristics of the body. People with chronic illnesses should be treated with caution.
Do not forget during a diet, you need to listen carefully to your body.
Rapid weight loss and the ability to maintain weight later require a wide range of measures that require motivation, strict discipline, and consistent adherence to the correct regimen. Be slim and healthy!