Japanese diet

Everyone knows about the megal -efficient "Japanese" diet.But few people know that she has options that allow the use of not dietary products at all.What can be eaten on the “Japanese”, read in the article.

The "Japanese" sleepless diet is a popular weight loss technique, it has won the trust of many women and men due to its effectiveness.The principle of its action is low -carb, rich in proteins, activating the processes of burning fat deposits in the body.Traditional Japanese lasts 21 days: 7 days of preparation, 14 days of diet and a 4 -week exit.

Most of the lost weight notes that this technique requires psychological preparation and strong motivation.However, the results are effort: in 14 days (“classic” version) you can lose weight by 5-15 kg - depending on the original weight.In addition, the key step is to get out of the diet that requires no less exposure.If you do not violate the conditions, the problem of excess weight will remain in the past.

Rules

1. Use only these products.
2. The sequence of days and meals cannot be changed.
3. Salt, sugar, alcohol, confectionery and flour products (except for these) are completely excluded from the diet.
4. Every day you should drink 1.5–2 liters of clean water without gas.
5. If you do not use coffee, drink green tea without additives and flavors.
6. The zucchini can be replaced with one of the following products: beets, pumpkin, boiled or fried carrots, tsukkini, pasternak root.This replacement will not affect the result of losing weight (subject to all the rules).
7. The zucchini (or alternative zucchini vegetable) can be baked in foil and is with the addition of the 1st teaspoon of vegetable or olive oil.
8. A raw egg can either be excluded or replaced with boiled.
9. It is allowed to consume green or herbal tea between meals.
10. Before starting, you need to consult a specialist.
11. You can repeat no more than twice a year.

Pros

• Effective weight loss in a short time.
• The availability of the products provided.
• A specific menu (without counting the food and energy value of dishes).
• Three meals (easy to combine with study or work).
• The body is cleaned of toxins, because for two weeks you do not consume sugar, alcohol and salt.
• Squirrel is present in sufficient quantities - this prevents the loss of muscle mass.In addition, a lot of energy is spent on digestion and assimilation of protein, due to which metabolism is accelerated.

Cons

• Low calorie content of the diet.
• The unbalanced ratio of proteins, fats, carbohydrates and a lack of basic vitamins, macro and trace elements.The consequence of this is a deterioration in the condition of the skin, nails and hair, a decrease in immunity.Therefore, during the Japanese diet, complex vitamins must be taken.
• The lack of a full breakfast deprives the body necessary for him in the morning of energy and increases the risk of an evening break.
• Large breaks between meals.
• The transition to normal nutrition can turn into a quick return.

Preparation

The preparation of the body is an integral stage of the Japanese salt -free diet.A week before it starts to abandon fast food, minimize the number of sweets, flour and fatty dishes, reduce the usual portions by 20%-the daily high-speed of your diet should be reduced by 500 calories.Try to have dinner at least three hours before bedtime and drink at least 1.5 liters of clean water per day.After waking up, be sure to drink 250 ml of water at room temperature.This activates metabolism and will better transfer the lack of breakfast during this period.

Menu

For 7 days

Day 1

• Breakfast: black coffee.
• Lunch: 2 boiled eggs, 150 g of salad (Beijing cabbage + carrots + 1 teaspoon of vegetable oil), 200 ml of tomato juice.
• Dinner: 150 g of boiled pollen, 100 g of Beijing cabbage + 1 teaspoon of olive oil.

Day 2

• Breakfast: toast made of rye bread (15 g), black coffee.
• Lunch: 200 g of baked cod, 150 g of Beijing cabbage + 1 teaspoon of vegetable oil.
• Dinner: 200 g of boiled beef, 200 ml of kefir (2.5% fat).

Day 3

• Breakfast: black coffee.
• Lunch: 1 boiled egg, 150 g of grated carrots + 1 teaspoon of vegetable oil.
• Dinner: 2 apples.

Day 4

• Breakfast: toast made of rye bread, black coffee.
• Lunch: 1 average zucchini, fried in vegetable oil, 2 apples.
• Dinner: 200 g of boiled beef, 2 boiled eggs, 150 g of Beijing cabbage.

Day 5

• Breakfast: 150 g of grated carrots with lemon juice.
• Lunch: 200 g of baked hek, 200 ml of tomato juice.
• Dinner: 200 g of baked hek, 150 g of Beijing cabbage.

Day 6

• Breakfast: black coffee.
• Lunch: 300 g of boiled chicken breast, 150 g of salad (Beijing cabbage + carrots).
• Dinner: 2 boiled eggs, 150 g of grated carrots + 1 teaspoon of vegetable oil.

Day 7

• Breakfast: Green tea.
• Lunch: 200 g of boiled beef, 200 g of any fruits (by season).
• Dinner: any of the previous options.

For 9 days

The menu for 7 days of the 9-day Japanese diet does not differ from the 7th day option.

Day 8

• Breakfast: Green tea.
• Lunch: 200 g of boiled beef, 2 apples or 1 orange.
• Dinner: 200 g of baked hek, 150 g of Beijing cabbage.

Day 9

• Breakfast: black coffee.
• Lunch: 200 g of salad (carrots + cabbage), 150 g of boiled chicken breast, 2 boiled eggs.
• Dinner: 150 g of grated carrots + 1 teaspoon of vegetable oil.

Products required for 13-day and 14-day Japanese diet

• Natural coffee (in grains or ground) - 1 package.
• Fresh eggs - 20 pieces.
• Fish fillet - 2 kg.
• Green tea without flavorings - 1 package.
• Beef - 1 kg.
• Chicken breast - 2 kg.
• Olive oil.
• Vegetable oil.
• Carrots - 2 kg.
• The cabbage is fresh white or Beijing - 2 - 4 pieces (depending on the size).
• Zucchini - 1 kg.
• Apples (or other fruits) - 1 kg.
• Tomato juice (without sugar) - 2 l.
• Kefir - 1 l.
• Lemon-3-5 pieces.
• Rye bread - 1 loaf.

For 13 days

Day 1

• Breakfast: black coffee.
• Lunch: 2 boiled eggs, 150 g of salad (Beijing cabbage + carrots + 1 teaspoon of olive oil), 200 ml of tomato juice.
• Dinner: 200 g of boiled cod.

Day 2

• Breakfast: black coffee and a cracker made of rye bread (15 g).
• Lunch: 200 g of boiled pollen, 150 g of salad (cabbage + carrots + 2 teaspoons of olive oil).
• Dinner: 100 g of boiled beef, 200 ml of tomato juice.

Day 3

• Breakfast: black coffee and a cracker made of rye bread (15 g).
• Lunch: 1 average zucchini, fried in vegetable oil.
• Dinner: 2 boiled eggs, 200 g of boiled beef, 100 g of Beijing cabbage + 1 teaspoon of vegetable oil.

Day 4

• Breakfast: black coffee.
• Lunch: 1 raw egg, 100 g of grated carrots + 1 teaspoon of vegetable oil, 15 g of solid cheese.
• Dinner: 200 g of fresh fruits for the season.

Day 5

• Breakfast: 100 g of grated carrots + 2 tablespoons of lemon juice.
• Lunch: 200 g of baked cod, 200 ml of tomato juice.
• Dinner: 200 g of fruit.

Day 6

• Breakfast: black coffee.
• Lunch: 300 g of boiled chicken breast, 100 g of salad (cabbage + carrots).
• Dinner: 2 boiled eggs, 100 g of grated carrots + 1 teaspoon of olive oil.

Day 7

• Breakfast: Green tea.
• Lunch: 200 g of boiled beef, 150 g of fruits.
• Dinner: 2 boiled eggs, 100 g of grated carrots + 1 teaspoon of olive oil.

Day 8

• Breakfast: black coffee.
• Lunch: 250 g of boiled chicken breast, 150 g of salad (carrots + cabbage).
• Dinner: 2 boiled eggs, 150 g of grated carrots + 1 teaspoon of vegetable oil.

Day 9

• Breakfast: 100 g of grated carrots + 2 tablespoons of lemon juice.
• Lunch: 200 g of baked pollen, 200 ml of tomato juice.
• Dinner: 200 g of fruit.

Day 10

• Breakfast: black coffee.
• Lunch: 1 raw egg, 150 g of grated carrots + 1 teaspoon of vegetable oil, 15 g of solid cheese.
• Dinner: 200 g of fruit.

Day 11

• Breakfast: black coffee, cracker from rye bread (15 g).
• Lunch: 1 zucchini fried in vegetable oil.
• Dinner: 2 boiled eggs, 200 g of boiled beef, 100 g of fresh cabbage + 1 teaspoon of vegetable oil.

Day 12

• Breakfast: black coffee, cracker from rye bread (15 g).
• Lunch: 200 g of baked hek, 150 g of fresh cabbage + 1 teaspoon of olive oil.
• Dinner: 100 g of boiled beef, 200 ml of kefir (2.5% fat).

Day 13

• Breakfast: black coffee.
• Lunch: Not provided.
• Dinner: 2 boiled eggs, 200 g of boiled cabbage + 1 teaspoon of olive oil, 200 ml of tomato juice.

For 14 days

Day 1

• Breakfast: black coffee.
• Lunch: 2 boiled eggs, 200 g of boiled cabbage + 1 teaspoon of vegetable oil, 200 ml of tomato juice.
• Dinner: 200 g of boiled or baked hek.

Day 2

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 200 g of boiled pollen, 150 g of boiled cabbage + 1 teaspoon of vegetable oil.
• Dinner: 100 g of boiled beef, 200 ml of kefir (2.5% fat).

Day 3

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 1 average zucchini, fried in vegetable oil.
• Dinner: 200 g of boiled beef, 2 boiled eggs, 150 g of fresh cabbage + 1 teaspoon of vegetable oil.

Day 4

• Breakfast: 1 fresh carrots, black coffee.
• Lunch: 200 g of boiled pollock, 200 ml of tomato juice.
• Dinner: 200 g of any fruit.

Day 5

• Breakfast: 1 fresh carrots, juice of one lemon (you can dilute with water).
• Lunch: 200 g of boiled hek, 200 ml of tomato juice.
• Dinner: 200 g of any fruit.

Day 6

• Breakfast: black coffee.
• Lunch: 300 g of boiled chicken breast, 200 g of salad (fresh cabbage + carrots + 1 teaspoon of vegetable oil).
• Dinner: 2 boiled eggs, 1 fresh carrots.

Day 7

• Breakfast: Green tea.
• Lunch: 200 g of boiled beef, 2 apples.
• Dinner: any of the previous options, except for the 3rd day.

Day 8

• Breakfast: black coffee.
• Lunch: 300 g of boiled chicken breast, 150 g of salad (cabbage + carrots + 1 teaspoon of vegetable oil).
• Dinner: 2 boiled eggs, 1 fresh carrots + 1 teaspoon of vegetable oil.

Day 9

• Breakfast: 1 fresh carrots, juice of one lemon.
• Lunch: 200 g of boiled hek, 200 ml of tomato juice.
• Dinner: 200 g of any fruit.

Day 10

• Breakfast: black coffee.
• Lunch: 50 g of hard cheese, 100 g of grated carrots + 1 teaspoon of vegetable oil, 1 boiled egg.
• Dinner: 200 g of any fruit.

Day 11

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 1 average zucchini, fried in vegetable oil.
• Dinner: 200 g of boiled beef, 2 boiled eggs, 150 g of fresh cabbage + 1 teaspoon of vegetable oil.

Day 12

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 200 g of boiled pollen, 150 g of fresh cabbage + 1 teaspoon of vegetable oil.
• Dinner: 100 g of boiled beef, 200 ml of kefir.

Day 13

• Breakfast: black coffee.
• Lunch: 2 boiled eggs, 200 g of boiled cabbage + 1 teaspoon of vegetable oil, 200 ml of tomato juice.
• Dinner: 200 g of boiled or baked pollen + 1 teaspoon of vegetable oil.

Day 14

• Breakfast: black coffee.
• Lunch: 200 g of boiled or baked hek, 150 g of fresh cabbage + 1 teaspoon of olive oil.
• Dinner: 200 g of boiled beef, 200 ml of kefir.

Exit from the diet

The first week of leaving the Japanese diet is an extremely crucial period.At this time, the body continues to lose weight and adapt to new parameters, so it is important not to pounce on food, but slowly introduce the usual products into the diet.They should be exclusively natural.

• In order for the achieved result to be fixed, to leave the diet should be gradually.The exit period should last twice as long.So, the period of exit from the 14-day Japanese diet should last at least 28 days-that is, 4 weeks.
• In the first week, gradually increase the portions of meat and fish dishes - by 50 g, vegetable - by 100 g.
• For breakfast, use cereals prepared on the water (buckwheat, oatmeal, rice) and omelets.Your one -time portion should be about 200 g.
• Add salt to food gradually: at the beginning of the release, consume no more than 5 g of salt per day.
• During the day, you need to make 2-3 snacks from sour-milk products and fruits.
• Replace fruit dinner with a complete meal of vegetables and proteins (for example, 200 g of vegetable stews and a steamed chicken cutlet).
• Do not reduce the amount of protein food.
• Eat fractionally (5-6 times a day).

Estimated menu for leaving the Japanese diet for 2 weeks

Day 1-3

• Breakfast: Omlet of 2 eggs and 150 ml of milk (2.5% fat), 1 bread, black coffee.
• Lunch: 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 of kefir (2.5% fat) and 1 apple.

Day 4-6

• Breakfast: 200 g of oatmeal in water (without sugar and oil).
• Snack: 1 orange, 1 kiwi.
• Lunch: 200 g of baked chicken breast, 100 g of fresh vegetables (cabbage, carrots, pepper).
• Dinner: 200 g of boiled shrimp or 150 g of cottage cheese (7% fat), 1 cucumber.

Day 7-10

• Breakfast: 200 g oatmeal on water without sugar and oil, 2 toasts (20 g each).
• Snack: 1 Any fruit.
• Lunch: 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 any vegetables cooked steamed.

Day 8-14

• Breakfast: 200 g of any porridge with nuts, dried fruits and honey (no more than the 1st teaspoon), 2 toasts (20 g each).
• Snack: 1 Any fruit, 100 g of natural yogurt or cottage cheese (5% fat).
• Lunch: 200 g of any soup on low -fat chicken broth, 150 g of boiled chicken breast, 2 fresh cucumbers.
• Snack: 1 Any fruit or 150 g of natural yogurt.
• Dinner: 200 g of boiled mussels, 150 g of vegetable stew.
• Snack: 200 ml of kefir (2.5% fat).

Sports during the Japanese diet

If your body is accustomed to a certain level of physical exertion (for example, morning run or fitness three times a week), then the frequency and intensity of training should not be increased - this can provoke a deterioration in well -being (loss of strength, dizziness, nausea).It is recommended to perform daily charging (20-30 minutes), at least an hour a day walk on foot, replace the elevator with climbing steps.

Contraindications

1. Diseases of the gastrointestinal tract (gastritis, gastroduodenitis, peptic ulcer of the stomach or duodenum).
2. During pregnancy and during lactation.
3. Any chronic diseases of the kidneys and liver.
4. Anemia.
5. Avitaminosis and hypovitaminosis.
6. Acute infectious diseases.
7. Diabetes.
8. Zhelchokamenny disease.
9. Any states in the exacerbation stage.
10. Chronic diseases of internal organs