Japanese diet: the result is 14 days

Japanese girl on a diet

Features of one of the most effective diets that include serious weight loss in just two weeks.

The results of those who strictly follow these nutritional principles are truly astonishing. You can lose 4-7 extra pounds in 14 days. In addition to this advantage, it should be noted that the Japanese diet is cheaper.

However, it is important to think that it is difficult to follow the Japanese diet. This is due to the very low calorie content of the diet (between 600 and 1100 kcal per day). The calorie deficit will be noticeable, because in most cases we eat the way our body receives 1500 kcal per day.

The Japanese Salt-Free Diet menu is based on low-calorie foods and does not contain sugar, salt or other spices. This type of diet helps the body break down fat faster because it puts stress on the body and starts a strong metabolism.

Contraindications to the Japanese diet

Due to its stiffness, this diet has contraindications. It is not recommended for pregnant and lactating women, as well as people with gastritis and ulcers, liver and kidney disease, heart disease.

Also, if you decide to follow the strict rules of the Japanese diet, you need to prepare carefully. What to do:

  • consult a dietitian or doctor;
  • One week before the start of
  • , reduce the caloric content of the diet, ie: reduce portions, avoid simple carbohydrates and sugar, eat less salt, eat fresh vegetables and fruits for lunch;
  • Teach yourself to drink at least 1. 5 liters of raw water a day for two weeks (excluding juice, tea, coffee and other liquids).
Japanese diet is allowed

Approved products

  • boiled or steamed chicken, beef and veal;
  • low-fat fish species: pollock, hake, blue whiting, pollock;
  • kefir, yogurt, low-fat cheese;
  • vegetables: cabbage, pumpkin, carrots, eggplant, peppers, tomatoes, cucumbers;
  • fruits: apples, pears, citrus fruits, pomegranates, kiwis;
  • natural juices without salt and sugar;
  • olive and vegetable oil;
  • egg;
  • green and black tea;
  • black coffee.

Prohibited Products

  • pork, lamb, sausage, sausage;
  • oily fish: mackerel, salmon, herring, halibut;
  • milk, cottage cheese and dairy products;
  • potatoes, corn;
  • bananas, grapes, dates;
  • smoked and salted products, canned food and semi-finished products;
  • marinades and sauces;
  • flour products and cereals;
  • packaged juices, soda, alcoholic beverages;
  • sugar, salt and other spices.

14-day Japanese diet menu

Remember, stay true to the menu. Try not to change the sequence of days and the set of products, strictly follow the rules of eating. Another word of caution: "Japanese" can cause dehydration, so be sure to drink at least 2 liters of water a day. That is the menu:

Black Coffee

1 day

  • Breakfast: black coffee (always without sugar and milk) *;
  • Dinner: 2 boiled eggs, cabbage boiled in vegetable oil and a glass of tomato juice (no salt);
  • Meal: 250 grams of boiled or fried fish.

2 days

  • Breakfast: black coffee and a piece of rye bread;
  • Dinner: 250 grams of boiled or fried fish, cabbage salad boiled in vegetable oil;
  • Meal: 100 grams of boiled or cooked beef and a glass of kefir.

3 days

  • Breakfast: black coffee and a piece of rye bread;
  • Dinner: 2 medium-sized pumpkins baked in the oven, pour vegetable oil on them;
  • Meal: 2 boiled eggs, 200 grams of boiled or cooked beef, fresh cabbage salad with vegetable oil.

4 days

  • Breakfast: seasoned, freshly grated carrots with lemon juice;
  • Dinner: boiled egg, fresh carrot salad and cabbage salad with vegetable oil, a small amount of hard cheese (not more than 20 grams);
  • Dinner: 200 grams of any fruit from the allowed list.

Day 5

  • Breakfast: seasoned, freshly grated carrots with lemon juice;
  • Dinner: 200 grams of boiled or fried fish and a glass of tomato juice;
  • Dinner: 200 grams of any fruit from the allowed list.
Prepare a salad for the Japanese diet

6 days

  • Breakfast: black coffee;
  • Dinner: boiled or cooked skinless chicken breast (400-500 grams), fresh cabbage salad with vegetable oil;
  • Dinner: 2 boiled eggs and fresh carrots.

7 days

  • Breakfast: herbal tea;
  • Lunch: 200 grams of boiled or cooked beef;
  • Meal: 2 boiled eggs and fresh carrots.

8 days

  • Breakfast: black coffee;
  • Dinner: chicken breast, carrot or cabbage salad boiled or cooked in vegetable oil;
  • Dinner: 2 boiled eggs, cabbage boiled in vegetable oil.

9 days

  • Breakfast: seasoned carrots with lemon juice, freshly grated carrots;
  • Dinner: 200 grams of boiled or fried fish and a glass of tomato juice;
  • Dinner: 200 grams of any fruit from the allowed list.

10 days

  • Breakfast: black coffee and a piece of rye bread;
  • Dinner: boiled egg, fresh carrot salad and cabbage salad with vegetable oil, a small amount of hard cheese (not more than 20 grams);
  • Dinner: 200 grams of any fruit from the allowed list.

11 days

  • Breakfast: black coffee and a piece of rye bread;
  • Dinner: 2 medium-sized pumpkins baked in the oven, pour vegetable oil on them;
  • Meal: 2 boiled eggs, 200 grams of boiled or cooked beef, fresh cabbage salad with vegetable oil.

12 days

  • Breakfast: black coffee;
  • Dinner: 200 grams of boiled or fried fish, fresh carrot salad and cabbage with vegetable oil;
  • Meal: 100 grams of boiled or cooked beef and a glass of kefir.

13 days

  • Breakfast: black coffee;
  • Dinner: 2 boiled eggs, fresh cabbage salad with vegetable oil, a glass of tomato juice;
  • Meal: 200 grams of boiled or fried fish.

14 days

  • Breakfast: black coffee;
  • Dinner: 200 grams of boiled or fried fish, fresh cabbage salad with vegetable oil;
  • Meal: 200 grams of boiled or cooked beef and a glass of kefir.

* If you don't like coffee or, more importantly, have contraindications to drinking it, you can replace it with black, green or herbal tea.

The girl is planning a way out of the Japanese diet

Basic principles of quitting the Japanese Diet

  • Exit from the Japanese diet should be very smooth. You need to gradually introduce new foods, increase calories and add fats and carbohydrates. The release period must be at least two weeks;
  • Extend the salt limit for the entire release period;
  • Preserve the approximate composition of dinner by adding breakfast and lunch;
  • Gradually add snacks between the three main meals;
  • Do not reduce the amount of protein foods.