Correct Japanese diet with menu and diagram

Reviews say: the Japanese diet is not just a way to change your dress to a smaller outfit in two weeks, but also an option to “freeze” your new weight for at least 2 years.The diet was created in a clinic for obese patients.But even if created by doctors, such a nutritional system is not suitable for everyone...

What is the secret of such nutrition

Don't expect to lose weight by eating sushi or miso soup.You'll be treated to a salt-free diet named after the country in which it was developed.

It cannot be said that this is a 100% original diet: the diet prohibits the same things as others (fatty, sweet, but primarily salty).Doctors call this diet salt-free or protein-free.

In 2 weeks the diet burns from 5 to 8 kg.

The maximum duration of such nutrition is 14 days..It is allowed to repeat the diet no earlier than 2 years later (but better - after 3 years).

Products "yes"

1. Animal proteins: low-fat fish (a calorie table is published on the Internet, choose fish based on such data - although it is also known that Japanese salmon is also not prohibited), chicken, beef.Also allow yourself eggs (chicken, quail).
2. Milk: low-fat kefir.
3. Cereals: diet bread.
4. Fruits, vegetables (but preferably not potatoes or melons, but “light” foods).
5. Fats: olive oil (in moderation).
6. Drinks: black coffee (without sugar and milk), green tea, herbal infusions.By the way: if it’s better not to get carried away with coffee, then you can drink tea and clean water as much as you like. Water you need to drink 1.5 liters per day.

Products "no"

The menu for every day must include: wine, liquor and even beer, sugar (and products on the labels of which it appears - packaged juices, sweets and confectionery, sweet milk), flour and salt.Not only are herring and other salted gifts from rivers and seas prohibited, but homemade salads, soups and cereals are also prohibited from being salted.

The benefits of "Japanese"

1. The diet normalizes metabolism and removes toxins from the body.Thanks to this, such a menu not only “loses weight”, but also heals the body.
2. The diet accustoms the body to small portions and low-calorie foods.Because of this, even after exiting, the burned weight does not return.
3. A lot of excess weight is lost on a diet.In the first days this is liquid (and it will return, so you will gain 1-2 kg after the diet, and this is normal).But the remaining 3-6 kg will melt without a trace.
4. The diet is available even in winter.People with any income can afford this type of weight loss.

Contraindications, harm

Such strict diets are contraindicated pregnant and lactating women.However, if you just gave birth, but are not breastfeeding, refrain from losing weight for at least 6 months - allow the body to “recover” after pregnancy (the period when the body gave most of its nutrients to the baby and seriously exhausted its own internal reserves).The Japanese diet is not suitable even during the period of seasonal vitamin deficiency (early spring) or during rehabilitation after a serious illness.

Doctors also prohibit the “Japanese girl” for people with such diseases:

• gastritis or ulcer;
• serious heart disease;
• chronic kidney or liver diseases.

But even if you do not feel any ailments and do not suffer from a serious illness, it is worth remembering: the Japanese diet has a “poor” menu.And, in order not to subsequently encounter treatment for the “jambs” of such weight loss, take a vitamin-mineral complex from the first day of the diet.

Losing weight the Japanese way

Do not buy food for future use, that is, for 14 days at once: the “proper weight loss” menu is based on 100% fresh fruits and meat.It is better to make micro purchases, preparing fresh meals every day.

Rules for such a diet:

• you cannot rearrange breakfasts and dinners, or days in the diet;
• eat only approved foods (without persistence, a diet will not help);
• Do not replace cabbage and fish in your diet with anything;
• beef can be replaced with chicken 1-2 times (but not advisable);
• zucchini can be replaced with zucchini, pumpkin, beets (instead of frying, this product is also baked in foil with herbs and olive oil).

Sports, especially strength training, will have to be postponed while on a diet (the daily calorie intake is less than normal, and the body will not be able to handle heavy physical activity).The same applies to people whose work involves constant physical activity - due to the resulting loss of strength, they are sometimes forced to interrupt their diet.However, this does not always happen, because you will have to lose weight not on “grass”, but on proteins.

Before starting a diet, you should consult a doctor.

Preparing for the Japanese Diet

You need to prepare for such a diet at least 7 days.

These days, sharply reduce portions of fast food and flour.The goal is to say goodbye to such products 100% by the end of the seventh day.

Portions of even low-calorie foods should be gradually reduced by 20% (this is done so that the stomach gets used to being satisfied with a minimum amount of food and does not suffer from hunger).

Finally, think about how many calories are coming to your table every day.Goal: make your own menu “lighter” by 500 kcal.This can be achieved by cutting down portions as described above, or by eliminating fatty and sugary foods from your diet.

And, of course, drink at least 1.5 liters per day.Drink the first glass as soon as you wake up - this way you will speed up your own metabolism.

Diet to the maximum: menu for 14 days

1 day

1. Breakfast: a cup of humble black coffee.That's all!This breakfast, by the way, brings the Japanese diet closer to a similar one - the French one.
2. Dinner: salad of boiled (preferable) or fresh cabbage and 2 hard-boiled eggs, seasoned with olive oil + fresh tomato juice (store-bought contains a lot of salt).The latter can be replaced with fresh, juicy tomato.
3. Dinner: 200 g of stewed or boiled fish + “live” cabbage salad with olive (preferably live-pressed) oil.

Day 2

1. Breakfast: coffee.Today it can be supplemented with a piece of rye bread (fresh or toasted on the grill or in the toaster).
2. Dinner: same as yesterday.
3. Dinner: 200 g of boiled (or steam) beef + 200 ml of low-fat kefir.

Day 3

1. Breakfast: coffee only.
2. Dinner: a serving of eggplant or zucchini, fried in oil, but without flour (serving size can be any).
3. Dinner: 200 g of boiled beef + cabbage salad with 2 boiled eggs, dressed with oil.

4 day

1. Breakfast: Today you can take a break from coffee by allowing yourself green tea (optional).In addition, on this day you will have a more satisfying breakfast: fresh carrot salad, sprinkled with lemon juice.
2. Dinner: 200 g of fish boiled, steamed or in unsalted water (however, it can also be fried) + 200 ml of tomato juice.
3. Dinner: 200 g fresh fruit (optional).

5 day

1. Breakfast: same as yesterday.
2. Dinner: 500 g of boiled fish (can be divided into 2 doses) + tomato juice.
3. Dinner: 200 g of fruit.

Day 6

1. Breakfast: a cup of “empty” coffee.
2. Dinner: 500 g of boiled chicken (it is better to cook fillet without skin, this is the lowest-calorie part of the carcass) + salad (carrots, cabbage of any kind), sprinkled with vegetable oil.
3. Dinner: 1 small fresh carrot + 2 hard-boiled eggs.

Day 7

1. Breakfast: a cup of green tea (according to Eastern sages, it is better to drink this drink hot - this way the body will receive more beneficial antioxidants).
2. Dinner: 200 g boiled beef + fresh fruit dessert.
3. Dinner: fish with salad, as on day 1, beef with kefir, as on day 2, fruits or eggs and carrots, as on day 6.Choose one of the options to suit your taste.

Day 8

1. Breakfast: “empty” green tea (however, the diet allows for a slice of lemon).
2. Dinner: 200 g beef + fruit dessert.You can make yourself a salad and season with lemon juice or simply serve 200 g of any fruit (large apple, pear, plum).
3. Dinner: any dinner from those described above, but not the one recommended for day 3.

Day 9

1. Breakfast: cup of coffee.
2. Dinner: 1 egg (soft-boiled, hard-boiled, poached) + salad of 3 small carrots with vegetable oil (they can be grated and sprinkled with “olive” or lightly simmered in oil) + 50 g of low-fat cheese (hard cheese or cottage cheese, grain).
3. Dinner: 200 g of fruit (as a salad with lemon juice or just 1-3 fresh fruits).

10 day

1. Breakfast: 1 large carrot, grated and sprinkled with lemon juice.
2. Dinner: 200 g of fish (can be either boiled or fried) + 200 ml of fresh tomato juice.
3. Dinner: the same dinner as yesterday.

Day 11

1. Breakfast: coffee + 1 piece of black (rye) cracker or bread.
2. Dinner: a portion of eggplants and (or) zucchini fried in vegetable oil.The serving size can be any at your discretion.
3. Dinner: a portion of boiled beef (weighing no more than 200 g) + a glass of yogurt, low-fat white yogurt or kefir.

12 day

1. Breakfast: the same as yesterday - coffee, bread.
2. Dinner: a portion of fish (200 g, this product can be fried or baked, or boiled - either in water or steamed) + fresh cabbage, sprinkled with olive oil.
3. Dinner: 2-3 ripe seasonal fruits.

Day 13

1. Breakfast: Black coffee only.
2. Dinner: a portion of stewed cabbage (with the addition of virgin oil) + 2 boiled eggs + a glass of fresh tomato juice.
3. Dinner: a serving of fried, baked or boiled fish (200 g).

Day 14

1. Breakfast: a cup of “empty” coffee.
2. Dinner: 200 g of fish (prepared using the methods described above) + “live” cabbage salad with butter.
3. Dinner: 200 g of beef + 200 ml of “empty”, that is, low-fat kefir.

By the way: the diet menu looks quite the same.But don’t forget - cabbage doesn’t have to be white!Cook cauliflower on one day, broccoli on the second, kohlrabi on the third (you can either grate it raw onto the salad, or stew or bake it).

Quitting the diet

The correct end of the diet affects the results of weight loss no less than the diet itself.

The bad news: if you think that “well, you’re done,” then in fact your food abstinence has only just reached the equator.Behind is the diet itself, ahead is the exit, which lasts at least 26 days.

Don't binge on your favorite food. In the first week You should stick to the “old” diet, just increase the portions (vegetables by 100 g, meat by 50 g).Add salt, too, a little at a time - start with 5 g per day.

From the second week you can eat like this:

• for breakfast - porridge with water (no more than 200 g) + omelette;
• introduce 2-3 snacks (but small ones - you need to eat small and often when you go out);
• lunch should still be protein;
• replace the fruit dinner with something more substantial - proteins, vegetables (say, steamed low-fat cutlets + vegetable stew).

Reviews from beginners and experienced “weight losers”

To be honest, the before and after photos are impressive: the girls before and after the diet look like different people.But not every review has such photos attached...

The diet helped these people

Reviews from satisfied “weight losers” note that:

• they really lost weight, and impressively quickly (even weight that had been at a “dead point” for many years can go away);
• among other things, on this diet the tummy is beautifully tightened;
• subsequently weight is not gained;
• This is the “miracle” diet that is recommended to girlfriends and colleagues.

In order not to lose a positive mood on a diet, people manage to make even such a limited diet “delicious”: they add cinnamon to coffee (the seasoning makes the drink a little sweeter), instead of tomato juice, they prepare a salad from these vegetables with cabbage (this makes it more fun), boil beef with roots (onions, carrots, celery) and spices, making itturn out aromatic and appetizing...

...And these people were unhappy

If you don’t take vitamins, during the diet (add here the “meager” monthly output), problems with hair, nails and even sleep may begin.

The diet is suitable only for people with an iron will.In fact, you will have to lose weight and limit yourself for almost 2 months.During this time, you can’t even look at a bun, a chocolate bar, or a pork cutlet.And sit with friends in a cafe over just “empty” coffee!What if they suddenly invite you to a wedding?

Finally, if you are on your feet from morning to night, you may experience dizziness and weakness while on a diet.

P.S.“Twin sister”: the diet of the “Japanese girl” is reminiscent of the French one.Same proteins, tiny portions, three meals and coffee for breakfast.