You have decided to put your body in order through a diet and you don't know which one to choose? We present to you one of the most effective diets, which is gaining more and more fans and admirers. From this diet you can expect not only noticeable results, but also the consolidation of the effect over a long period of time, without observing strict dietary restrictions. However, first things first.
Japanese diet for weight loss: its essence
The Japanese diet for weight loss is effective for a number of selected diets that focus on protein foods and maximally eliminate carbohydrates, as well as low-calorie foods, the metabolic process in the body increases, as a result of which fat deposits are burned and weight goes away much faster. However, this happens only if all the conditions of the diet are met.
Japanese diet for effective weight loss: its characteristics
- the duration of the Japanese diet for weight loss is only 14 days;
- the estimated result is a loss of 5-7 kg, in some cases even more, it all depends on the initial weight with which you start the diet, as well as the speed of metabolism;
- Maintaining the achieved results for 2-3 years, subject to the correct exit from the diet;
- The Japanese diet for weight loss can be used no more than once, maximum twice a year;
- low budget diet.
Japanese diet for weight loss - important nuances
In order for the Japanese diet to work and give positive results, there are a number of conditions under which success is guaranteed.
- The main condition for this diet is the exclusion of salt, sugar, any kind of alcohol and, of course, you need to forget about your favorite rolls, cakes, all flour and confectionery products.
- Follow the strict implementation of the menu items, you should not change the products presented in the list without a specific reason, this can lead to a decrease in the effectiveness of the diet.
- In addition, one day you should not replace the menu with another. Be sure to follow the order of the days on the list.
- The amount of liquid drunk should in no case be less than 1. 5 liters. Of course, it is better if it is purified or boiled water, and not carbonated.
If all the nuances are met, then the Japanese diet will be able to achieve the maximum result, and possibly even exceed all your expectations.
Japanese diet for weight loss - food list
Before we approach the fulfillment of the conditions of the diet, we need to make a list of products that need to be purchased. Believe me, it will be much easier for you to stick to a diet if you have all the necessary products at hand. This eliminates changes in the specified menu that includes the Japanese diet.
- ground coffee (in beans) 1 pack;
- eggs 20 pieces;
- Fish (preferably sea, non-fatty varieties) 2 kg;
- beef (lean) 1 kg;
- chicken fillet 1 kg;
- olive oil 500 ml;
- Cabbage (white) 1-2 heads (depending on size);
- carrot 2-3 kg;
- zucchini and eggplant 1 kg;
- fruit (to your taste, except grapes and bananas) 1 kg;
- tomato juice 1 l;
- kefir (fat-free) 1 l;
- Lemon 2 pcs.
As you can see, there are no supernatural and insanely expensive products in the product list. This is perhaps the third important plus of the diet after the promised lost kilograms and fixing the results.
Japanese diet for weight loss: menu for 14 days
First day
- Breakfast: coffee without sugar and milk.
- Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
- Dinner: 200 g of boiled or fried fish.
Second day
- Breakfast: a slice of rye bread and coffee without sugar.
- Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
- Dinner: 100g of boiled beef and a glass of yogurt.
The third day
- Breakfast: a toaster-dried slice of rye bread or an unleavened biscuit without additives, coffee without sugar.
- Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
- Dinner: 200 g unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
fourth day
- Breakfast: a small fresh carrot with the juice of a lemon.
- Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
- Dinner: 200 g of any fruit.
fifth day
- Breakfast: a small fresh carrot with the juice of a lemon.
- Lunch: boiled fish and a glass of tomato juice.
- Dinner: 200 g of any fruit
sixth day
- Breakfast: coffee without sugar.
- Lunch: unsalted boiled chicken (500 g) with fresh cabbage and carrot salad in vegetable oil.
- Dinner: small fresh carrots and 2 boiled eggs.
seventh day
- Breakfast: green tea.
- Lunch: 200g unsalted boiled beef.
- 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.
eighth day
- Breakfast: coffee without sugar.
- Lunch: 500 g boiled chicken without salt and carrot and cabbage salad in vegetable oil.
- Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.
ninth day
- Breakfast: medium carrot with lemon juice.
- Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
- Dinner: 200 g of any fruit.
tenth day
- Breakfast: coffee without sugar.
- Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
- Dinner: 200 g of any fruit.
eleventh day
- Breakfast: coffee without sugar and a slice of rye bread.
- Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
- Dinner: 200 g of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
Twelfth Day
- Breakfast: coffee without sugar and a slice of rye bread.
- Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
- Dinner: 100g of boiled, unsalted beef and a glass of yoghurt.
thirteenth day
- Breakfast: coffee without sugar.
- Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
- Dinner: 200 g of boiled or fried fish in vegetable oil.
fourteenth day
- Breakfast: coffee without sugar.
- Lunch: boiled or fried fish (200 g), fresh cabbage with olive oil.
- Dinner: 200 g of boiled beef, a glass of kefir
The menu of the Japanese diet for weight loss allows you to replace black coffee with green or black tea, and tomato juice can be replaced with fresh tomatoes. Cabbage can be replaced with Beijing cabbage, in which case it cannot be boiled. These changes do not reduce the effectiveness of the diet.
Disadvantages of the Japanese diet for weight loss
The Japanese diet for weight loss proposes an unbalanced menu, mainly aimed at protein foods. This can lead to kidney problems. Therefore, using the Japanese diet should take multivitamins.
Low-calorie daily menu.
The lack of a full breakfast, and as you know, there is a higher metabolism in the morning, and even after an overnight fast you need to recharge your batteries for the day ahead, unfortunately the Japanese diet does not provide for this.
A larger portion for dinner was not lived in the remaining meals. This fact is contrary to the principles of proper nutrition, which recommend making dinner as light and low-calorie as possible.
Contraindications to the Japanese diet
Refuse this diet categorically if:
- diabetes mellitus;
- Pregnancy;
- lactation;
- hypersensitivity to coffee;
- Gastritis;
- ulcers of any form;
- liver disease;
- kidney disease;
- Problems with the cardiovascular system.
How to get out of the Japanese diet after getting results?
As already mentioned, the Japanese diet will help not only to lose a lot of extra pounds, but also to consolidate the result for a long time. However, the duration of the effect can only be achieved through the correct exit from the diet.
- The portion size should be kept small. Therefore, since the stomach has decreased in volume, you should not overload it immediately after the end of the diet;
- Eat low-calorie, low-energy foods. The stomach and the whole body have received a limited amount of calories for 2 weeks and adjusted, so exposure to high-calorie foods can lead to digestive system failure. For this phase, various types of cereals (oatmeal, buckwheat, rice) are well suited;
- continue to eat lean meat. Try preparing it by steaming or baking it in the oven, you can also use the microwave or just boil it;
- do not rush to introduce sweet sweet fruits, such as bananas and grapes, into the diet;
- Continue to exclude flour and confectionery, a limited amount of bread is allowed;
- Add sugar and bread to your diet, but do so with extreme caution, increasing their amount daily (literally in milligrams);
- Keep drinking plenty of water, make it a habit, because water is life;
- eat cereal or fat-free kefir between meals;
- Introduce a new food into your diet every day.
One of the most important features of the exit from any diet is the duration of the exit itself, it should last the same number of days as the diet itself. In this case, the body slowly and without harm to health reorganizes itself into a normal and daily rhythm of eating, which leads to consolidationof the results achieved over a long period of time.