Japanese is one of the most popular food patterns.
which is in demand among those who are losing weight. According to reviews, the diet helps to lose excesses and maintain a stable weight. The program is strictly followed and without concessions, but only for a short time: no more than 14 days.
Like any diet, the Japanese diet has a number of serious contraindications, listed below. In special cases, an unbalanced diet leads to a deterioration in the general condition of the body. A large amount of protein foods, a 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 recommended that you consult 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 hypothesis, the diet is reminiscent of the Japanese philosophy: give your best to get a reward. In addition, supporters of oriental culture argue that the Japanese are very limited in their diet and eat low-calorie foods in small portions. It is also believed that the diet scheme was invented by Japanese nutritionists. Either way, it has nothing to do with the misconception that the diet includes rice dishes, sushi, soy sauce, seafood, and other Japanese dishes.
Rules of the Japanese diet
Basic principles:
- duration - 14 days;
- small portions;
- water balance: 1, 5-2 liters of water per day;
- daily caloric intake: 700-800 kcal;
- three meals a day, in which snacks are excluded;
- produced strictly according to the specified list;
- elimination of salt and sugar;
- diet implies the right way out.
What can you eat:
- lean fish;
- low-fat dairy products: cottage cheese, Greek yogurt, kefir;
- eggs;
- lean meats: chicken, turkey, lean pork and beef;
- low-sugar fruit;
- low starch vegetables;
- a small amount of olive oil;
- unsweetened tea and coffee.
Things to avoid:
- bananas, grapes, fruits with a high sugar content;
- starchy vegetables;
- confectionery and baked goods;
- semi-finished products, canned food, preparations;
- foods rich in natural and artificial sugars;
- dairy product;
- Pork meat;
- butter, sauces, ketchup and mayonnaise;
- breakfast cereals, muesli, muesli;
- chips, biscuits, bars;
- alcoholic, carbonated and sugary drinks.
Shopping list for the 14-day Japanese diet
- green tea, coffee, kefir 0, 1-1%, plain water, tomato juice;
- white cabbage, zucchini and eggplant, carrots;
- a kilogram of fruit: 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 hot 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, a biscuit or a slice of rye bread.
- Lunch: raw egg, 15 grams of hard cheese, three boiled carrots.
- Dinner: tuna and cucumber salad.
Fourth day
- Breakfast: grated carrots, dressed with lemon juice.
- Lunch: 200 g of fruit.
- Dinner: 200 g of boiled fish, a glass of tomato juice.
Fifth day
- Breakfast: 200g 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 veal, grated carrot salad with butter.
- Dinner: a glass of kefir.
Seventh day
- Breakfast: a glass of yogurt to drink without additives, green tea.
- Lunch: 200 g of 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: 50 g of cheese, three carrots stewed with vegetable oil, hard-boiled egg.
- Dinner: 200 g of boiled or fried fish.
Day eleven
- Breakfast: biscuit or slice of rye bread, coffee.
- Lunch: 50 g of hard cheese, grated carrots, hard-boiled egg.
- Dinner: 200g beef, two eggs, coleslaw, dressed with vegetable oil.
Twelfth day
- 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, Chinese cabbage salad with butter.
- Dinner: drink yogurt, green tea.
Fourteen days
- Breakfast: 200 g of low-fat cottage cheese.
- Lunch: 100 g of Brussels sprouts and baked green beans, 200 g of boiled fish.
- Dinner: two boiled eggs, carrots.
Contraindications
The diet is not recommended for:
- gastritis, gastric ulcers, liver and kidney diseases, heart and vascular diseases;
- hypertension;
- diabetes mellitus;
- thyroid disorders;
- diseases of the gastrointestinal tract of any complexity;
- hard physical work, serious sports;
- hard physical and mental work;
- liver failure and kidney disease;
- To the elderly;
- overweight people;
- pregnant or lactating mothers.