Everyone knows the giant efficient "Japanese" diet.But few people know that she has the option to allow the use of dietary products without using at all.Read in the article and what to eat in "Japanese".
The “Japanese” Insomnia Diet is a popular weight loss technique that has won the trust of many men and women due to its effectiveness.The principle of its function is low in carbohydrates, rich in protein, and activates the process of burning fat deposits in the body.Traditional Japanese lasts 21 days: prepare for 7 days, eat for 14 days and 4 weeks export.
Most people with weight loss point to this technique that requires mental preparation and strong motivation.However, the result is hard work: In 14 days (the "classic" version), you can lose 5-15 kg of weight - depending on the original weight.In addition, the key step is to get rid of a lot of contact with the diet.If you don't violate the conditions, too much weight problem will remain in the past.
rule
- Use only these products.
- The order of days and meals cannot be changed.
- Salt, sugar, alcohol, candy and flour products (other than that) are completely excluded from the diet.
- Every day, you should drink 1.5-2 liters of clean water without gas.
- If you don't use coffee, drink green tea without additives and flavors.
- Zucchini can be replaced with one of the following products: beets, pumpkins, boiled or fried carrots, tsukkini, pasternak root.This replacement will not affect weight loss outcomes (perform all rules).
- Zucchini (or alternative zucchini vegetables) can be baked in foil and added with the first teaspoon of vegetable or olive oil.
- Raw eggs can be excluded or replaced by boiling.
- Green or herbal tea is allowed between meals.
- Before you start, you need to consult an expert.
- You do not exceed twice a year.
advantage
- Effectively lose weight in a short period of time.
- Availability of the products provided.
- A specific menu (no food and energy value of the dish is counted).
- Three meals (easy to combine with study or work).
- The body is washed by toxins because you don’t eat sugar, alcohol and salt for two weeks.
- There are enough numbers of squirrels - this prevents loss of muscle mass.In addition, a lot of energy is used for digestion and protein assimilation, so metabolism is accelerated.
shortcoming
- Low in the diet.
- The ratio of proteins, fats, carbohydrates, and lack of alkaline vitamins, macroscopic and trace elements is imbalanced.The result is deterioration in the state of skin, nails and hair, and the immunity is reduced.Therefore, complex vitamins must be taken during the Japanese diet.
- The lack of a complete breakfast deprives him of the body he needs to energy in the morning and increases the risk of rest at night.
- A big break between meals.
- Transitioning to normal nutrition can turn into quick rewards.
Prepare
The preparation of the body is an indispensable stage in the Japanese salt-free diet.A week before you start giving up fast food, reduce the amount of candy, flour and fat dishes, reducing the usual portion by 20% - a daily diet should reduce 500 calories daily.Try having dinner at least three hours before bedtime and drinking at least 1.5 liters of water a day.After waking up, make sure to drink 250 ml of water at room temperature.This activates metabolism and will better transfer the lack of breakfast during this period.
menu
7 days
Day 1
- Breakfast: Black coffee.
- Lunch: 2 boiled eggs, 150g salad (Beijing cabbage + carrot + 1 teaspoon vegetable oil), 200ml tomato sauce.
- Dinner: 150g boiled pollen, 100g Beijing cabbage + 1 teaspoon olive oil.
Day 2
- Breakfast: Toast made from rye bread (15g), black coffee.
- Lunch: 200g roasted cod, 150g Beijing cabbage + 1 teaspoon vegetable oil.
- Dinner: 200g boiled beef, 200ml kefir (2.5% fat).
Day 3
- Breakfast: Black coffee.
- Lunch: 1 boiled egg, 150g grated carrots + 1 teaspoon vegetable oil.
- Dinner: 2 apples.
Day 4
- Breakfast: Toast made from rye bread, black coffee.
- Lunch: 1 average zucchini, fried in vegetable oil, 2 apples.
- Dinner: 200g boiled beef, 2 boiled eggs, 150g Beijing cabbage.
Day 5
- Breakfast: 150g of carrots grated with lemon juice.
- Lunch: 200g roasted Heck, 200ml tomato sauce.
- Dinner: 200g roasted Heck, 150g Beijing cabbage.
Day 6
- Breakfast: Black coffee.
- Lunch: 300g cooked chicken breast, 150g salad (Beijing cabbage + carrot).
- Dinner: 2 boiled eggs, 150g grated carrots + 1 teaspoon vegetable oil.
Day 7
- Breakfast: Green tea.
- Lunch: 200g boiled beef, 200g of all fruits (by season).
- Dinner: Any previous choice.
9 days
The 7-day menu in the 9-day Japanese diet is no different from the 7th day option.
Day 8
- Breakfast: Green tea.
- Lunch: 200g boiled beef, 2 apples or 1 orange.
- Dinner: 200g roasted Heck, 150g Beijing cabbage.
Day 9
- Breakfast: Black coffee.
- Lunch: 200g salad (carrot + cabbage), 150g boiled chicken breast, 2 boiled eggs.
- Dinner: 150g grated carrots + 1 teaspoon vegetable oil.
Products required for 13-day and 14-day Japanese diet
- Natural coffee (cereals or ground) - 1 package.
- Fresh eggs - 20 pieces.
- Fish fillet - 2 kg.
- Green tea without seasoning - 1 pack.
- Beef - 1 kg.
- Chicken breast - 2 kg.
- olive oil.
- Vegetable oil.
- Carrots - 2 kg.
- The cabbage is fresh white or Beijing-2-4 pieces (depending on the size).
- Zucchini - 1 kg.
- Apple (or other fruit) - 1 kg.
- Tomato juice (sugar-free) - 2 l.
- Kefir-1 liter.
- 3-5 pieces of lemon.
- Rye bread - 1 bread.
13 days
Day 1
- Breakfast: Black coffee.
- Lunch: 2 boiled eggs, 150g salad (Beijing cabbage + carrot + 1 teaspoon olive oil), 200ml tomato sauce.
- Dinner: 200g cooked cod.
Day 2
- Breakfast: Black coffee and cookies made from rye bread (15g).
- Lunch: 200g boiled pollen, 150g salad (cabbage + carrot + 2 teaspoons olive oil).
- Dinner: 100g boiled beef, 200ml tomato sauce.
Day 3
- Breakfast: Black coffee and cookies made from rye bread (15g).
- Lunch: 1 average zucchini, fried in vegetable oil.
- Dinner: 2 boiled eggs, 200g boiled beef, 100g Beijing cabbage + 1 teaspoon vegetable oil.
Day 4
- Breakfast: Black coffee.
- Lunch: 1 raw egg, 100g grated carrot + 1 teaspoon vegetable oil, 15g solid cheese.
- Dinner: 200 grams of fresh fruit this season.
Day 5
- Breakfast: 100g grated carrots + 2 tablespoons lemon juice.
- Lunch: 200g grilled cod, 200ml of tomato sauce.
- Dinner: 200g fruit.
Day 6
- Breakfast: Black coffee.
- Lunch: 300g boiled chicken breast, 100g salad (cabbage + carrot).
- Dinner: 2 boiled eggs, 100g grated carrots + 1 teaspoon olive oil.
Day 7
- Breakfast: Green tea.
- Lunch: 200g boiled beef, 150g fruit.
- Dinner: 2 boiled eggs, 100g grated carrots + 1 teaspoon olive oil.
Day 8
- Breakfast: Black coffee.
- Lunch: 250g cooked chicken breast, 150g salad (carrot + cabbage).
- Dinner: 2 boiled eggs, 150g grated carrots + 1 teaspoon vegetable oil.
Day 9
- Breakfast: 100g grated carrots + 2 tablespoons lemon juice.
- Lunch: 200g baked pollen, 200ml of tomato sauce.
- Dinner: 200g fruit.
Day 10
- Breakfast: Black coffee.
- Lunch: 1 raw egg, 150g grated carrot + 1 teaspoon vegetable oil, 15g solid cheese.
- Dinner: 200g fruit.
Day 11
- Breakfast: Black coffee, biscuits of rye bread (15g).
- Lunch: 1 zucchini fried in vegetable oil.
- Dinner: 2 boiled eggs, 200g boiled beef, 100g fresh cabbage + 1 teaspoon vegetable oil.
Day 12
- Breakfast: Black coffee, biscuits of rye bread (15g).
- Lunch: 200g roasted Heck, 150g fresh cabbage + 1 teaspoon olive oil.
- Dinner: 100g boiled beef, 200ml kefir (2.5% fat).
Day 13
- Breakfast: Black coffee.
- Lunch: Not provided.
- Dinner: 2 boiled eggs, 200g boiled cabbage + 1 teaspoon olive oil, 200ml tomato sauce.
14 days
Day 1
- Breakfast: Black coffee.
- Lunch: 2 boiled eggs, 200g boiled cabbage + 1 teaspoon vegetable oil, 200ml tomato sauce.
- Dinner: 200g boiled or baked hek.
Day 2
- Breakfast: 20g rye bread, black coffee.
- Lunch: 200g boiled pollen, 150g boiled cabbage + 1 teaspoon vegetable oil.
- Dinner: 100g boiled beef, 200ml kefir (2.5% fat).
Day 3
- Breakfast: 20g rye bread, black coffee.
- Lunch: 1 average zucchini, fried in vegetable oil.
- Dinner: 200g boiled beef, 2 boiled eggs, 150g fresh cabbage + 1 teaspoon vegetable oil.
Day 4
- Breakfast: 1 fresh carrot, black coffee.
- Lunch: 200g boiled powder, 200ml of tomato juice.
- Dinner: 200g of any fruit.
Day 5
- Breakfast: 1 fresh carrot, one lemon juice (you can dilute it with water).
- Lunch: 200g boiling Heck, 200ml of tomato juice.
- Dinner: 200g of any fruit.
Day 6
- Breakfast: Black coffee.
- Lunch: 300g cooked chicken breast, 200g salad (fresh cabbage + carrot + 1 teaspoon vegetable oil).
- Dinner: 2 boiled eggs, 1 fresh carrot.
Day 7
- Breakfast: Green tea.
- Lunch: 200g boiled beef, 2 apples.
- Dinner: Any previous choice except for the third day.
Day 8
- Breakfast: Black coffee.
- Lunch: 300g boiled chicken breast, 150g salad (cabbage + carrot + 1 teaspoon vegetable oil).
- Dinner: 2 boiled eggs, 1 fresh carrot + 1 teaspoon vegetable oil.
Day 9
- Breakfast: 1 fresh carrot, one lemon juice.
- Lunch: 200g boiling Heck, 200ml of tomato juice.
- Dinner: 200g of any fruit.
Day 10
- Breakfast: Black coffee.
- Lunch: 50g hard cheese, 100g grated carrots + 1 teaspoon vegetable oil, 1 boiled egg.
- Dinner: 200g of any fruit.
Day 11
- Breakfast: 20g rye bread, black coffee.
- Lunch: 1 average zucchini, fried in vegetable oil.
- Dinner: 200g boiled beef, 2 boiled eggs, 150g fresh cabbage + 1 teaspoon vegetable oil.
Day 12
- Breakfast: 20g rye bread, black coffee.
- Lunch: 200g boiled pollen, 150g fresh cabbage + 1 teaspoon vegetable oil.
- Dinner: 100g boiled beef, 200ml of kefir.
Day 13
- Breakfast: Black coffee.
- Lunch: 2 boiled eggs, 200g boiled cabbage + 1 teaspoon vegetable oil, 200ml tomato sauce.
- Dinner: 200g cooked or baked pollen + 1 teaspoon vegetable oil.
Day 14
- Breakfast: Black coffee.
- Lunch: 200g cooked or roasted heck, 150g fresh cabbage + 1 teaspoon olive oil.
- Dinner: 200g boiled beef, 200ml kefir.
Quit food
The first week of leaving the Japanese diet is very critical.Currently, the body continues to lose weight and adapt to new parameters, so it is important not to rush to food, but slowly introduce the usual products into the diet.They should be completely natural.
- To determine the results achieved, you should gradually leave your diet.The export period should last twice.Therefore, the withdrawal period from the 14-day Japanese diet should last at least 28 days, i.e. 4 weeks.
- In the first week, gradually increase the portion of meat and fish dishes by 50 g, vegetables - 100 g.
- For breakfast, use cereals (buckwheat, oatmeal, rice) and omelette prepared on water.One of your time portions should be about 200 grams.
- Gradually add salt to the food: At the beginning of the issuance, consume no more than 5 grams of salt per day.
- During the day, you need to make 2-3 snacks from sour paste products and fruits.
- Replace fruit dinners with complete meals of vegetables and protein (for example, 200g vegetable stew and steamed chicken patties).
- Do not reduce the amount of protein food.
- Small (5-6 times a day).
The menu is estimated to leave the Japanese diet for 2 weeks
Days 1-3
- Breakfast: 2 eggs and 150 ml of milk (2.5% fat), 1 bread, black coffee.
- Lunch: 200g boiled beef or 200g roasted cod, 100g fresh vegetables.
- Dinner: 100g cheese (5% fat) or 250ml kefir (2.5% fat) and 1 apple.
Days 4-6
- Breakfast: 200g oatmeal in water (no sugar and oil).
- Snacks: 1 orange, 1 kiwi.
- Lunch: 200g grilled chicken breast, 100g fresh vegetables (cabbage, carrots, pepper).
- Dinner: 200g boiled shrimp or 150g cheese (7% fat), 1 cucumber.
Days 7-10
- Breakfast: 200 g oatmeal on water without sugar and oil, 2 toast (20 grams each).
- Snack: 1 fruit.
- Lunch: 200g vegetable soup, 100g boiled beef.
- Snacks: 100g natural yogurt.
- Dinner: 200g grilled chicken breast, 150g of cooked vegetables.
Days 8-14
- Breakfast: 200 grams of any porridge, fruit, dried fruit and honey (no more than the first teaspoon), 2 toast (20 g each).
- Snacks: 1 any fruit, 100g natural yogurt or cheese (5% fat).
- Lunch: 200g soup on low-fat chicken broth, 150g boiled chicken breast, 2 fresh cucumbers.
- Snacks: 1 fruit or 150g of natural yogurt.
- Dinner: 200g boiled mussels and 150g stew vegetables.
- Snacks: 200 ml kefir (2.5% fat).
Exercise in Japanese diet
If your body is used to a certain level of physical fatigue (e.g., three times a week or fitness), you should not increase the frequency and intensity of your training - this can lead to a deterioration of good good condition (loss of strength, dizziness, nausea).It is recommended to charge every day (20-30 minutes), walk at least an hour a day, and replace the elevator with climbing steps.
Contraindications
- Gastrointestinal diseases (gastritis, gastritis, peptic ulcers in the stomach or duodenum).
- During pregnancy and lactation.
- Any chronic disease of the kidney and liver.
- anemia.
- avitaminisos and subaminosamine diseases.
- Acute infectious disease.
- diabetes.
- Zhelchokamenny disease.
- Any state in the aggravated phase.
- Chronic diseases of the internal organs