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 followed and without concessions, but only for a short period of time: no more than 14 days.
Like any diet, Japanese diet has a number of serious contraindications, listed below. In particular cases, an unbalanced diet leads to a deterioration in the general condition of the body. A large amount of protein foods, lack of fiber and plant fibers lead to problems with the gastrointestinal tract. And few are able to withstand severe food restrictions.
Therefore, before experimenting with a new diet, it is advisable to consult with a nutritionist and get a qualified recommendation.
There is no exact information on who came up with the name for this diet. According to one guess, the diet is reminiscent of the Japanese philosophy: give all your best in order to receive a reward. In addition, adherents of oriental culture argue that the Japanese are very restrained in their diet, and they eat low-calorie foods in small portions. It is also believed that the dietary scheme was invented by Japanese nutritionists. In any case, she has nothing to do with the misconception that the diet includes rice dishes, sushi, soy sauce, seafood and other Japanese dishes.
Japanese diet rules
Basic principles:
- duration - 14 days;
- small portions;
- drinking balance: 1. 5-2 liters of water per day;
- daily calorie intake: 700-800 kcal;
- three meals a day, in which snacks are excluded;
- products strictly according to the specified list;
- elimination of salt and sugar;
- diet involves the right way out of it.
What you can eat:
- lean fish;
- low-fat dairy products: cottage cheese, Greek yogurt, kefir;
- eggs;
- lean meats: chicken, turkey, lean pork and beef;
- fruits with a low sugar content;
- vegetables with a low starch content;
- a small amount of olive oil;
- tea and coffee without sugar.
Things to avoid:
- bananas, grapes, fruits with a high sugar content;
- starchy vegetables;
- confectionery and bakery products;
- semi-finished products, canned food, preparations;
- foods high in natural and artificial sugar;
- dairy products;
- beef, pork;
- butter, sauces, ketchup and mayonnaise;
- breakfast cereals, granola, muesli;
- chips, cookies, bars;
- alcohol, 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 fruits;
- a kilogram of chicken fillet, lean meat, sea fish, beef, 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 chicken fillet, fresh cabbage and carrot salad with vegetable oil dressing.
- Dinner: carrots and two eggs.
Day six
- Breakfast: a glass of drinking yogurt without additives, green tea.
- Lunch: 200 g of stewed veal, grated carrot salad with butter.
- Dinner: a glass of kefir.
Seventh day
- Breakfast: a glass of drinking yogurt without additives, green tea.
- Lunch: 200 g chicken fillet, Chinese cabbage salad with butter.
- Dinner: 200 g of stewed veal, 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: 50g 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 beef, 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, Chinese cabbage salad with butter.
- Dinner: drinking yoghurt, green tea.
Day fourteen
- Breakfast: 200 g of low-fat cottage cheese.
- Lunch: 100 g of baked Brussels sprouts and green beans, 200 g 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;
- diabetes mellitus;
- disorders of the thyroid gland;
- diseases of the gastrointestinal tract of any complexity;
- hard physical work, serious sports;
- hard physical and mental work;
- liver failure and kidney disease;
- To old people;
- overweight people;
- pregnant or lactating mothers.