Japanese is one of the most popular eating patterns.
which is in demand among those who are losing weight. According to reviews, the diet helps to lose excess and maintain a stable weight. The program is strictly and uncompromisingly followed, but only for a short period of time - no more than 14 days.
Like any diet, the Japanese diet has a number of serious contraindications, which are listed below. In particular cases, an unbalanced diet leads to a deterioration in the general condition of the body. A large number of protein foods, a lack of fiber and plant fibers cause problems in the gastrointestinal tract. And few are able to withstand severe food restrictions.
Therefore, before experimenting with a new diet, it is recommended that you consult with a nutritionist and obtain a qualified recommendation.
There is no exact information on who came up with the name of this diet. According to one assumption, the diet is reminiscent of Japanese philosophy: do your best for a reward. In addition, followers of oriental culture argue that the Japanese are very moderate in their diet and eat low-calorie foods in small portions. The diet scheme is also believed to have been invented by Japanese nutritionists. In any case, she has nothing to do with the misconception that the diet includes dishes of rice, sushi, soy sauce, seafood, and other Japanese dishes.
Rules of the Japanese diet
Basic principles:
- duration - 14 days;
- small portions;
- drink balance: 1, 5-2 liters of water per day;
- daily calorie intake: 700-800 kcal;
- three meals a day, excluding snacks;
- products strictly in accordance with the specified list;
- removal of salt and sugar;
- diet involves the correct way out of it.
What can you eat:
- lean fish;
- low-fat dairy products: cottage cheese, Greek yogurt, kefir;
- eggs;
- lean meats: chicken, turkey, lean pork, and beef;
- fruits with low sugar content;
- low-starch vegetables;
- a small amount of olive oil;
- unsweetened tea and coffee.
Things to avoid:
- bananas, grapes, fruits with high sugar content;
- starchy vegetables;
- pastry and bakery products;
- semi-finished products, preserves, preparations;
- foods high in natural and artificial sugar;
- dairy products;
- Pork Meat;
- butter, sauces, ketchup and mayonnaise;
- breakfast cereals, granola, muesli;
- chips, cookies, bars;
- alcoholic, carbonated and sugary drinks.
14 Day Japanese Diet Shopping List
- green tea, coffee, kefir 0, 1-1%, still water, tomato juice;
- white cabbage, zucchini and eggplants, carrots;
- a kilogram of fruits: green apples, pears, citrus;
- a kilogram of chicken fillet, lean meat, sea fish, veal, veal;
- low-fat hard cheese;
- two dozen eggs;
- olive oil.
Japanese diet for 14 days: menu
The first day
- Breakfast: a glass of warm water, coffee.
- Lunch: boiled cabbage, 2 boiled chicken eggs, washed down with a glass of tomato juice.
- Dinner: 200 g of fish.
Second day
- Breakfast: two soft-boiled eggs, green tea.
- Lunch: stewed or fried zucchini.
- Dinner: 100 g of boiled meat.
Day Three
- Breakfast: a cup of tea or coffee, biscuit or a slice of rye bread.
- Lunch: raw egg, 15 grams of hard cheese, three boiled carrots.
- Dinner: tuna and cucumber salad.
Day four
- Breakfast: grated carrots, seasoned with lemon juice.
- Lunch: 200 g of fruit.
- Dinner: 200 g of boiled fish, a glass of tomato juice.
Day five
- Breakfast: 200 g of low-fat cottage cheese, black coffee.
- Lunch: 200 g of chicken fillet, fresh cabbage and carrot salad with vegetable oil dressing.
- Dinner: carrots and two eggs.
Sixth day
- Breakfast: a glass of yogurt to drink without additives, green tea.
- Lunch: 200 g of stewed beef, grated carrot salad with butter.
- Dinner: a glass of kefir.
Seventh day
- Breakfast: a glass of yogurt to drink without additives, green tea.
- Lunch: 200g chicken fillet, buttered Chinese coleslaw.
- Dinner: 200 g of stewed beef, grated carrot salad.
Day eight
- Breakfast: black coffee, 200 g of cottage cheese.
- Lunch: a glass of tomato juice, cabbage and apple salad with vegetable oil.
- Dinner: two eggs with stewed vegetables, steamed broccoli.
Day nine
- Breakfast: carrots with lemon juice.
- Lunch: 200 g of fish, a glass of tomato juice.
- Dinner: 200 g of fruit.
Day ten
- Breakfast: black coffee.
- Lunch: 50 g of cheese, three carrots stewed with vegetable oil, boiled egg.
- Dinner: 200g of boiled or fried fish.
Day eleven
- Breakfast: biscuit or a slice of rye bread, coffee.
- Lunch: 50 g of hard cheese, grated carrots, boiled egg.
- Dinner: 200 g of veal, two eggs, cabbage salad, seasoned with vegetable oil.
Day twelve
- Breakfast: a cup of green tea.
- Lunch: 200 g of boiled beef.
- Dinner: 300 g of chicken fillet.
Day thirteen
- Breakfast: a glass of kefir.
- Lunch: 200 g of boiled meat, buttered Chinese cabbage salad.
- Dinner: drink yogurt, green tea.
Day fourteen
- Breakfast: 200 g of low-fat cottage cheese.
- Lunch: 100g of baked Brussels sprouts and green beans, 200g of boiled fish.
- Dinner: two boiled eggs, carrots.
Contraindications
The diet is not recommended for:
- gastritis, stomach ulcers, kidney and liver diseases, heart and vascular diseases;
- hypertension;
- Mellitus diabetes;
- thyroid gland disorders;
- diseases of the gastrointestinal tract of any complexity;
- hard physical work, serious sports;
- physical and mental hard work;
- liver failure and kidney disease;
- To the elderly;
- Overweight people;
- pregnant or nursing mothers.