Fasting days, diet, nutrition plan-what method to use for fairness. Few people can get a beautiful slender figure in a short time and consolidate the results obtained, but this is very real. The 14-day Japanese food that is popular all over the world, its menu is diverse and simple, and it is considered one of the most affordable and effective. Japanese women are a vivid example-they always differ not only in body and health, but also look younger than their actual age. They believe that the main secret is a two-week course prepared by a professional nutritionist.
What is special about Japanese food?
Although food is known as the land of sunrise, it is suitable for people living in different countries. It is believed that this nutritional system was developed in a clinic in Tokyo, and it is the only thing related to Japan.
The main characteristics of any diet are their design time and the products used to make up the diet. Japanese food is a universal category-the dishes are very simple, and you can always find everything you need in the nearest supermarket or retail store.
A distinctive feature of this diet is that everything must be modest: in terms of allowable food, portion size, and calorie content.
The rules and principles of Japanese diet. Advantages, disadvantages and contraindications!
Any diet, such as fasting, is a serious stress on the whole body. This is why, in order to prevent weight loss from causing health problems and achieve the desired results, it is important to strictly follow the recommendations and follow certain rules.
The basic principle:
- Mandatory preparation-positive attitude and rest the day before;
- Duration-14 days;
- Diet-3 times a day;
- Menu-low calorie, low carbohydrate, protein;
- Result-8 kg in 14 days;
- Limitation-no more than 2 times per year.
Rules and recommendations:
During dieting, the metabolism changes dramatically, which may cause a slight interruption of certain body functions. This is why it is very important:
- Strictly follow the recommended menu. You cannot substitute certain products for others, and you should not change the quantity of ingredients by reducing or increasing the serving size.
- You should drink at least 1. 5 liters of water during the entire diet. Allowed: minerals (non-carbonated), boiling, spring water.
- Drink 200 grams (a glass) of warm water on an empty stomach every morning.
- The use of alcoholic beverages, salt, sugar and flour products is prohibited.
- The last meal is 2-3 hours before bedtime.
- From the first day until you withdraw from the diet, you should take a multivitamin.
Advantages and disadvantages:
- The advantages of this diet include: usability, simplicity and efficiency. In the case of observing all the rules, the results achieved can be maintained for several years.
- The only drawback of the two-week weight-loss course is the strictness of the diet. Violation of one of these rules may result in a violation of the entire cycle. If you get lost for some reason, please start the next day.
Contraindications:
Avoid dieting during pregnancy, postpartum or breastfeeding. At this time, the female body needs additional resources.
This way of losing weight is not suitable for athletes and people engaged in physical labor. Because the product has very low calories, it is not advisable to diet during postoperative and recovery periods.
Contraindications include: chronic heart and kidney disease, gastrointestinal disorders, gastritis, ulcers.
Mild discomfort, headaches and general weakness during dieting indicate that your body is unable to cope, and this method of weight loss is not suitable for you. In this case, you should stop eating and drinking immediately.
Menu creation and grocery shopping
Before starting a diet, it is recommended to have an examination and consult a doctor. If there are no reasons and contraindications, then it's time to start preparing. As the diet is quite strict, it is recommended to formulate the menu in advance and purchase the necessary products. This will help protect yourself from the temptation to destroy the regime.
Try to limit the intake of sweets and high-fat foods the day before starting a diet. To make it easier to get started, it is recommended to get a good night's sleep and rest the day before.
To make eating more effective, you must be mentally prepared. Only positive emotions and positive emotions can help you achieve the desired results. If you are not ready, postpone the start of dieting the next day, but do not force yourself anyway, otherwise all your efforts will be in vain.
List of required products:
- Chicken fillet (breast)-1 kg.
- Eggs-20 pcs.
- Not fat beef-1 kg.
- Sea fish (any), fillets-2 kg.
- Lemon-1 piece.
- Cabbage-2 pcs.
- Carrots-3 kg.
- Zucchini or eggplant-1 kg.
- Tomato juice (without salt)-1 liter.
- Kefir-1 liter.
- Any fruit (except grapes and bananas)-1 kg.
- Ground black (bean) coffee-1 pack.
- Green tea without additives-1 pack.
- Olive oil (cold pressed)-0. 5 liters.
All products should be high-quality vegetables-fresh dairy products are best purchased in advance on the day of the diet or in the evening.
Coffee and tea must be natural and insoluble.
Vegetables can be cooked in any number, so you can buy them when necessary.
In addition to these foods, you should also have a lot of liquids in your diet. Small amounts of rye bread and hard cheese are allowed.
14-day full menu
Always drink a glass of water before breakfast every day, so prepare it in advance. Drink hot drinks without sugar; adding honey and milk is unacceptable. During the day, you can drink water without restrictions, but snacks should be excluded.
first day
- Breakfast: a cup of coffee or tea (without milk/sugar).
- Lunch: Hard boiled eggs (cooked)-2 pcs. Boiled or raw cabbage salad in olive oil-unlimited. Tomato juice-1 cup. This drink can be replaced with 2 fresh medium-sized tomatoes.
- Dinner: Fish fillets (fried/boiled)-200 grams of fresh cabbage oil salad-unlimited.
Day 2
- Breakfast: natural black coffee, you can use 1 unsweetened bread cube.
- Lunch: Boiled fish-200 grams, fresh cabbage or stewed with butter.
- Dinner: boiled beef-100 grams, kefir-1 cup.
Day 3
- Breakfast: a slice of rye bread (croutons), a cup of coffee or tea.
- Lunch: fried zucchini or eggplant (unlimited).
- Dinner: boiled beef-200 grams, cabbage and butter salad, boiled eggs-2 pcs.
Day 4
- Breakfast: carrot salad (flavored with lemon juice).
- Lunch: boiled fish-200 grams, tomato juice-1 cup.
- Dinner: Fruit-200 grams.
Day 5
- Breakfast: carrot salad (flavored with lemon juice).
- Lunch: boiled fish-200 grams, tomato juice-1 cup.
- Dinner: Fruit-200 grams.
Day 6
- Breakfast: coffee or tea.
- Lunch: boiled chicken; vegetable oil cabbage and carrot salad.
- Dinner: Hard-boiled eggs (cooked)-2 pcs. Fresh carrot-1 piece.
Day 7
- Breakfast: a cup of green tea.
- Lunch: boiled beef-200 grams, fruit-200 grams.
- Dinner: Choose one of the previous dinners (except the 3rd day).
Day 8
- Breakfast: natural green tea.
- Lunch: Boiled chicken-500 grams, fresh carrot and cabbage salad-unlimited.
- Dinner: boiled eggs-2 pcs. Raw carrots with vegetable oil-200 grams.
Day 9
- Breakfast: Season raw carrots (grated) with lemon juice-1 piece.
- Lunch: boiled or fried fish-200 grams, tomato juice-1 cup.
- Dinner: Fruit-200 grams.
Day 10
- Breakfast: natural coffee.
- Lunch: boiled egg-1 pc. Carrots with vegetable oil-3 pcs.
- Dinner: Fruit-200 grams.
Day 11
- Breakfast: natural coffee. Rye croutons-1 piece.
- Lunch: eggplant or zucchini (unlimited).
- Dinner: boiled beef-200 grams, boiled eggs-2 pcs. Fresh cabbage with vegetable oil-no limit.
Day 12
- Breakfast: natural coffee with croutons.
- Lunch: boiled or fried fish-200 grams. Fresh cabbage with butter-unlimited.
- Dinner: Boiled beef-100 grams of kefir without fat-1 cup.
Day 13
- Breakfast: natural coffee.
- Lunch: boiled eggs-2 pcs. Cabbage cooked or raw with butter. Tomato juice-1 cup.
- Dinner: fish (steamed, boiled, fried)-200 grams.
Day 14
- Breakfast: natural coffee.
- Lunch: One serving of boiled or fried fish-200 grams. Fresh cabbage with butter.
- Dinner: boiled beef-200 grams, kefir-200 grams.
Quit the diet
After restricting food for two weeks, it is very important to quit eating properly. This not only helps to consolidate the results, but also helps the body to exaggerate smoothly. For 3-5 days, continue to limit yourself to eating sweets, and do not abuse salty foods and alcohol. Gradually introduce new foods that are not on the diet menu in small portions.
As you can see, the 14-day classic Japanese diet, with the menu and rules given above, is a simple and quick way to lose weight without too much effort. It is harmless and safe to health, but it should be remembered that within 6-7 months, when your body finally becomes stronger and adapts to the new diet, it is possible to undergo a weight loss transformation process.