The Japanese diet is considered fast because it lasts 1-2 weeks. In most cases, the first few days are difficult to tolerate, but the results are very good. In 14 days, strictly following the diet can lose 10-12 kg. Only healthy people can adhere to such a diet system.
What is the real Japanese diet
This diet includes food, because of these foods, a person can effectively lose weight without feeling hungry. These include vegetables, fish, beans, fruits, olive oil, and green tea. This nutritional system activates metabolic processes in the body, leading to rapid weight loss. This weight loss method involves the refusal to heat treat the product, so it needs to be eaten fresh.
You need to drink a cup of coffee every day. This essential ingredient energizes the body and nourishes it with antioxidants. But such beverages should be high-quality, natural, free of flavors and additives.
This healthy eating system is considered to be low in calories and poorly balanced, so it should not last more than 2 weeks. Otherwise, there may be side effects due to lack of carbohydrates: headache, body aches, weakness. It is recommended to use such a power supply system once every 2-3 years. The diet must be supplemented with vitamin complexes.
Compliance features
The Japanese weight loss diet must be followed correctly:
- Strictly adhere to a fresh diet;
- You cannot change the date, but it is better to use the form;
- Consume 1. 5 liters of water per day;
- Eat 3 times a day, no snacks;
- Drink a glass of water on an empty stomach in the morning to promote digestion;
- Eat dinner no later than 3 hours before going to bed;
- It is important to make proper preparations for this, and arrange a fasting day to eat buckwheat and kefir;
- When you leave, you need to gradually introduce new products and resume your old diet one month later.
Such a food system completely excludes salt from the menu, restricts the intake of carbohydrates and fats, but includes foods that contain a lot of protein. The results achieved can last for several years. The features of this weight loss method include not having to figure out what to eat. You only need to strictly follow the menu and the plan of the selected Japanese diet variant to lose weight.
How much can you lose weight
This food system is strict. Due to the limited diet, you can achieve good results in a short period of time. At first, a person will feel hungry and lose strength, but this symptom will disappear after 4-5 days. The most important thing is not to exceed the established food ration. Strictly follow this technique and you can lose 3-4 kg in the first 7 days. In the second week, they shed 4-5 kg. Therefore, you can lose 7-9 kg in 14 days.
fasting
The diet excludes the following foods from the menu:
- Starchy vegetables and sweet fruits;
- Confectionery and flour products;
- Plain rice;
- Fast food and convenience food;
- Dairy products, fatty fish and meat;
- Spices, sauces and other condiments;
- Alcohol;
- soda water.
Allowed products
This food system allows you to eat the following foods:
- Unsweetened fruits-pears, plums, cherries, citrus, apples;
- Vegetables-zucchini, eggplant, carrots;
- Chinese cabbage-Chinese cabbage, Beijing, cauliflower;
- egg;
- Beef, chicken;
- fillet;
- Unleavened cheese, low-fat kefir;
- Unrefined olive oil;
- Unsweetened ground or grain black coffee;
- Still water;
- Green tea, tomato juice.
Diet preparation
It is necessary to properly prepare for such a diet. You cannot suddenly switch to another diet. It takes 5-7 days to gradually reduce the intake of familiar foods and reduce the intake of sweets, high-fat foods and starchy foods. The portion should be reduced by 20%. You should eat dinner 3 hours before going to bed and drink 1. 5 liters of water every day. Green snacks are allowed. In the morning, be sure to drink a glass of water at room temperature. This will boost your metabolism.
Pros and cons
This technology has the following advantages:
- The excess weight will disappear in a short time;
- Eat 3 times a day, which can be easily combined with work or study;
- Avoid clear menus for calculating calories;
- Approved products;
- Provide enough protein to avoid muscle loss;
- By removing salt, sugar and alcohol from the diet, the body can remove toxins.
Disadvantages of Japanese weight loss method:
- Low-calorie diet;
- Lack of a complete breakfast, which is why the body cannot get the energy it needs for a day;
- Unbalanced protein, fat and carbohydrates, lack of vitamins and minerals, which can lead to deterioration of skin, hair and nails, as well as decreased immunity;
- Long rest between meals;
- The transition to a habitual diet will lead to rapid weight recovery.
Contraindications
In the following cases, Japanese weight loss methods are contraindicated:
- Gastrointestinal diseases-gastritis, gastric ulcer and duodenal ulcer, gastroduodenitis;
- anemia;
- Chronic liver and kidney disease;
- Pregnancy, lactation;
- diabetes;
- Acute infectious disease;
- Vitamin deficiency and vitamin deficiency;
- Chronic diseases of internal organs;
- Cholelithiasis.
Japanese food for 7 days
Features of this week’s menu include a cup of unsweetened coffee at breakfast and a piece of rye bread. The diet does not include bakery products, alcohol, sugar, and salt. A cup of green unsweetened tea is allowed every day.
on Monday
- 2 hard-boiled eggs, olive oil mixed cabbage salad, a glass of tomato juice.
- 100 grams of boiled or fried fish.
Tuesday
- 100 grams of boiled or fried fish, cabbage salad in olive oil.
- 100g boiled beef, 200ml low-fat kefir.
Wednesday
- 200 grams of cooked or fried zucchini.
- Add vegetable oil to cabbage, 2 boiled eggs, 100 grams of low-fat boiled beef.
Thursday
- 1 raw egg, fresh carrot salad, 20 grams of low-fat cheese.
- Any fruit.
Friday
- 100 grams of fish, a glass of tomato juice.
- fruit.
Saturday
- Salad with carrots and cabbage, soft-boiled chicken.
- Carrot salad, 2 boiled eggs.
Sunday
- 200 grams of cooked beef.
- fruit.
Japanese diet for 14 days
When losing weight for 14 days, it is important to follow your diet and drink 1. 5 liters of water a day. At breakfast, you should drink a cup of unsweetened black coffee.
first day
- 2 hard-boiled eggs, chopped cabbage, season with vegetable oil, 200 ml tomato juice.
- 200 grams of steamed fish.
Day 2
- Steamed fish, chopped cabbage with vegetable oil.
- Roast beef, 200ml natural yogurt or kefir.
Day 3
- 2 Roast eggplant or zucchini.
- Roast beef, 2 poached eggs, shredded cabbage.
Day 4
- 200 ml of steamed fish and tomato juice.
- 200 grams of any unsweetened fruit.
Day 5
- Chopped raw cabbage.
- 2 hard boiled eggs.
Day 6
- 500 grams of chicken breast roasted in tin foil and grated carrots.
- Chopped cabbage.
Day 7
- Oven roast beef.
- Finely chopped carrots, 250 ml of natural yogurt.
Day 8
- Grated carrots, grilled chicken breast.
- 2 hard-boiled eggs, grated carrots.
Day 9
- Steamed fish, a glass of tomato juice.
- Any unsweetened fruit.
Day 10
- A piece of cheese, 1 hard-boiled egg, 3 grated carrots.
- Unsweetened fruit.
Day 11
- 2 Roast eggplant or zucchini.
- Roast beef, 2 eggs, shredded cabbage.
Day 12
- steamed fish.
- Unsweetened fruit.
Day 13
- Grated fresh cabbage, 2 boiled eggs, a glass of tomato juice.
- Steamed fish.
Day 14
- Chinese cabbage is chopped and the fish is cooked.
- Boil beef, a cup of kefir.
Japanese diet 13 days
This dietary choice can allow you to lose 7 kg in 13 days. This technique allows it to be performed once a year.
Example menu:
first day
- Breakfast: sugar-free coffee.
- Lunch: 2 boiled eggs, boiled cabbage, a glass of tomato juice.
- Dinner: boiled fish.
Day 2
- Grated raw carrots.
- Lunch: boiled fish, a glass of tomato juice.
- Dinner: 2 apples.
Day 3
- Breakfast: a small piece of rye bread, sugar-free coffee.
- Lunch: grilled eggplant or zucchini.
- Dinner: fresh cabbage, 2 boiled eggs, boiled beef.
Day 4
- Breakfast: grated raw carrots, seasoned with lemon juice.
- Lunch: boiled cabbage.
- Dinner: 2 apples.
Day 5
- Breakfast: grated carrots.
- Lunch: carrot and cabbage salad, boiled chicken.
- Dinner: any fruit.
Day 6
- Breakfast: sugar-free coffee.
- Lunch: boiled fish, 200 ml tomato juice.
- Dinner: 2 eggs, carrot salad.
Day 7
- Breakfast: green tea.
- Lunch: boiled beef.
- Dinner: any fruit.
Day 8
- Breakfast: sugar-free coffee.
- Lunch: carrot and cabbage salad, boiled chicken.
- Dinner: an egg, grated fresh carrots.
Day 9
- Carrot salad with lemon juice.
- Lunch: boiled fish.
- Dinner: any fruit.
Day 10
- Breakfast: coffee.
- Lunch: cheese, carrots, boiled eggs.
- Dinner: any fruit.
Day 11
- Breakfast: a piece of rye bread, coffee.
- Lunch: fried eggplant or zucchini.
- Dinner: shredded cabbage, boiled beef, eggs.
Day 12
- Breakfast: coffee.
- Lunch: chopped cabbage, boiled fish.
- Dinner: boiled beef, a cup of kefir.
Day 13
- Breakfast: sugar-free coffee.
- Lunch: 2 eggs, a glass of tomato juice.
- Dinner: boiled fish.
How to quit eating properly
You need to quit eating properly:
- This should be done gradually, with a complete change to the usual diet after 1 month;
- The menu should expand smoothly, adding one kind of contraband every day;
- The food should be balanced, contain the least animal fat, sugar, and be rich in protein, vitamins, and fiber.
If you strictly follow all the recommendations, you can achieve proper weight loss through the Japanese diet.