If the mention of a strict, low-protein diet doesn't cause fear, the Japanese diet will be well received. The first thing to notice about the Japanese diet is that in 14 days you will become a foodie, stop using the "white death", because this diet is salt-free and helps your teeth. You are not spoiled by sweets. As you can see, a benefit. Carbohydrates will also be visited by small companies.
Here we eat, and then we drink
Now it's time to talk about what the Japanese diet recommends eating for 14 days. The menu is varied but very well balanced. If we talk about food, then we are allowed to put dairy products, eggs, vegetables, fruits and meat, chicken, fish, rye bread, crackers and some cookies on the table. . Should drink filtered water (spring water, boiled, non-carbonated dining room), black coffee, green tea. You cannot change the dishes indicated on the menu for similar but still different dishes.
What foods are prohibited?
You are better off not jumping, as if from a cliff into the unknown, into the foundations of the Japanese diet. Because it is quite demanding due to the limited number of calories consumed, it is necessary to prepare before entering the diet not only psychologically. In order for the Japanese 14-day salt-free diet not to turn into a terrible "torture", you need to be mentally prepared for it. Such a preparation will help you adjust to weight loss and your body will not be stressed by sudden dietary changes.
It's best to start preparing two weeks in advance. 14 days before the first day of the diet, gradually give up sweets and other junk food (burgers, chips). Let the last day of binge-eating dinner be a light and healthy snack - eat a vegetable salad, spiced with olives or vegetable oil. Start gradually limiting your salt intake, then foods without salt won't seem tasteless to you.
Conflicting information about the Japanese diet
Honestly, this 14-day Japanese diet is a mystery, the photos show beautiful, slim Asian women who are said to adhere to all the rules of a diet. With such a special diet, the World Wide Web is full of completely different menu options, and the origins of the "Japanese woman" are half-hidden in darkness. Some reports claim that the 14-day Japanese diet, which has nothing to do with Japanese food culture, is another fiction, named to attract users' attention.
Others showed photos of themselves, called "before" and "after", showing the Japanese diet turned a clumsy hippo into a nimble squirrel in two weeks. The third opinion claims that the diet was invented by a Japanese clinic specialist, who promises to remove from the body a person losing weight from 6 to 10 kg.
The exit is just as important as the entrance
Many people tirelessly repeat that the right way of the 14-day Japanese-style diet is to guarantee two years of not returning the lost kilos. After two weeks, you need to eat in small portions, still eating foods that are not too high in calories. You need to eat different grains from whole grains, lean meats, steamed or baked, vegetables, moderately sweet fruits. From the cake, the roll should be left out for at least two more weeks.
It is best to gradually introduce foods that are prohibited by the diet, or rather, no more than one per day. Quitting the diet, you can allow yourself to snack a few times a day: eat muesli, applesauce, vegetable salad, drink low-fat yogurt or kefir. Drink more pure, non-carbonated water. Gradually introduce sugar and salt into the diet, but do not overdo them.
So, in order for the 14-day salt-free Japanese diet to not only lose weight but also maintain the results obtained, you need to consider exiting the diet even before starting the diet. This approach will allow you to adjust to the fact that after 14 days you will not be able to immediately return to your normal diet.
How to get out of the right diet is based on the following principles:
- Calculate gradually. This is the most important condition, remember that getting off the diet will take as long as the diet itself.
- Smoothly. Don't introduce multiple new products to your menu at once. The correct exit from the diet assumes that no more than two formerly "forbidden" products will appear on the daily menu. And you need to start not with cakes and chocolate, but with cereals, vegetables and fruits.
- Rationality. If you do not want to return to the previous weight, you need not only to organize your diet properly, but also to control your daily menu. The diet should be balanced, not dominated by simple carbohydrates and animal fats. But it is not possible to reduce the amount of protein, fiber and vitamins.
After finishing the 14-day salt-free Japanese diet, most people who lose weight want to treat themselves to a delicious treat. However, you need to restrain yourself. So the correct exit involves the following menu:
- In the morning, make your own porridge - buckwheat or oat flour, you can boil porridge with milk, dilute it with water by half. Then drink tea with a spoonful of honey;
- after 2-3 hours, snack on an apple or eat a handful of dried apricots;
- the best choice for lunch is a portion of boiled meat with a side dish of vegetables;
- For an afternoon snack, you can eat natural yogurt, you can add a few slices of banana or apple to it;
- for dinner - vegetable stew with a minimal amount of vegetable oil.
Of course, getting out of such a diet can seem "boring, " because you desperately want to eat a plate of macaroni and cheese or eat chips. But if you want to have a slim body, you can try to endure, because the right diet is the key to maintaining weight.
But even after completing the exit from the diet, you should not go back to the wrong diet. The diet should be balanced, carbohydrates and simple fats will have to be continuously limited. However, you will soon get used to such a diet and you will not be able to resist the "goods".
Whatever they write about the Japanese diet, it is not as harmless as it seems, so it is necessary to follow the permission of a nutritionist and no more than 14 days twice a year. Take this 2-week fortified vitamin blend, otherwise hair shine, smoothness, skin freshness, nail strength, and more. v. will evaporate under the excess weight.
Advocates of the Japanese-style diet are strictly forbidden to people with kidney, liver, cardiovascular diseases, ulcers, chronic pancreatitis or gastritis, high blood pressure, diabetes. Breastfeeding mothers or pregnant women should also limit. Even perfectly healthy people can experience severe headaches, weakness, etc. v. when following the rules of the Japanese diet. However, it is generally well tolerated: hunger does not bother, vital energy is in full swing.
How, how much and what do we eat?
Followers of the Japanese diet need to eat no more than 3 times a day, not refreshing themselves between meals. The last meal should not take place more than 2 hours before oblivion with a sweet dream. In the morning, you should drink a glass of warm water 30 minutes before breakfast.
Now it's time to organize the 14-day Japanese diet menu by meal. And this is:
- breakfast - a cup of black coffee (no sugar, cream or milk),
- lunch - boiled eggs (2 pcs), coleslaw (sauce - olive oil), drink - 200 gr. tomato juice, the drink can be replaced with a medium tomato,
- dinner - fish (grilled or steamed), to which we add the same chopped vegetables, sprinkled with vegetable fat, already in the second meal;
- Breakfast - coffee will come with rye bread (1 slice), it must be dried,
- lunch - a fish (it can even be fried), an already familiar salad, you should add a few vegetables (tomatoes, cucumbers),
- dinner - we eat boiled veal (no more than 200 g), drink low-fat kefir;
- breakfast - coffee with crackers or oat cookies,
- lunch - sauteed zucchini,
- dinner - cabbage salad, as well as the third meal of the third day, plus two hard-boiled eggs;
- breakfast - same as Monday's first meal,
- lunch - carrots (raw, boiled), seasoning with olive oil, eggs, no more than 20 g of Parmesan cheese,
- dinner will bring a gathering with healthy fruits such as pears, oranges, apples, grapefruits;
- breakfast - grated carrots with lemon juice and an egg,
- lunch - tomato juice, about 400 g of fish (fried or boiled);
- dinner - the same as on Thursday;
- Breakfast - coffee, carrots and cabbage salad with olive oil,
- lunch - 400 g of boiled chicken,
- dinner - the aforementioned umbrella is ground with the addition of linseed oil, 2 hard-boiled eggs;
- breakfast - change coffee to green tea,
- lunch - the main course will be 200 g of beef, for dessert we eat fruit,
- dinner - any set meal, except for the third Wednesday meal.
Usually, people who love the Japanese diet in the second week will eat everything they ate in the first week.
This is how the Japanese eat
There is another variation of the Japanese diet, which is rumored to be adopted by the people of Nihon Koku. Adhering to that, you can eat only one egg a day, about 120 g of fish, no more than 400 g of rice, vegetables (270 g), fruit (240 g). Milk (100 g) is also included in the list of permitted products, but legumes should not exceed 60 g per day. The daily sugar norm is 2 teaspoons. It is necessary to eat in this way until the desired result is achieved.