Japanese diet for 14 days. Recipes, dishes, rules, products, menus

As you know, Japanese women have always been known for their magnificent slim figure. It is extremely rare that some of the representatives of the weaker sex of the land of the rising sun suffer from excess weight.

The rules and principles of the Japanese diet, its effectiveness

The whole secret of the ideal figure of a Japanese woman is in the diet, that is, in the use of low-calorie foods, the absence of fast food in the diet, an abundance of sweets and bakery products.

Japanese diet, recipes, meals, which have become interesting to most women in the world, give amazing results for those who want to lose weight.

The main benefits of the Japanese diet are:

• Its high efficiency;
• The result is saved even after its completion;
• The body tolerates it easily, only the first two days are difficult;
• The diet is quite rigid, because the diet indicates not only the dishes, but also the size of the portion;
• Toxins and excess fluid are removed from the body;
• Positive effect on digestion;

The Japanese diet has its drawbacks:

• Due to the low calorie content, a woman can easily be released in the early days;
• Requires taking additional vitamins;
• Compulsory consumption of coffee;

The Japanese diet is not just for women. This effective weight loss method can also be used by men who want to get rid of excess weight. The technique itself has been developed over a long period of time and tested by experts.

It was developed for 14 days due to the fact that this period is sufficient for restructuring the body. To preserve the results for up to 3 years, it is enough to follow the basic instructions of nutritionists and their advice.

It is important to know that only careful compliance with all regulations will bring the expected results. The Japanese diet, recipes, dishes, recommended foods must be followed to the smallest detail.

The main rules for applying the diet are:

1. When cookingonly recommended products should be used;
2. Do not modifyDietary days in places: on the fifth day, you should eat only those dishes that are prescribed for that day.
3. Need to follow upfor consumption of large quantities of clean water;
4. Strictlythe consumption of simple carbohydrates is prohibited for all 14 days;
5. Alloweddrinking morning coffee without sugar;
6. fishyou can eat not only cooked;
7. Allowedconsumption of cabbage and other vegetables;
8. When cookingbeef remains a priority, although skinless chicken meat is allowed;
9. No restrictionsabout the use of cereals, in most cases rice, legumes.

The main principle of the Japanese diet is to speed up and optimize the metabolism in the body of a person who wants to lose weight. This diet has nothing in common with the cuisine of the Land of the Rising Sun. It is intended for people who do not have chronic diseases, and there are some contraindications for using such a diet.

Its use is prohibited:

• Personswho have chronic diseases (diabetes, cardiovascular problems, kidney, liver, stomach disorders);
• Pregnantand care;
• For female personsduring the period of endocrine restructuring of the body, i. e. during menopause and after abortion, abortion;
• peoplewho play sports or have an active physical activity.

The Japanese diet has lists of permitted and prohibited foods.

Allowed fruits are:

• apples,
• pears,
• plums,
• kiwi,
• citrus fruits (except lemons),
• plum,
• Sweet cherry.

You cannot eat bananas, grapes, dates and lemons. The use of flour dishes is strictly prohibited, except for rye and bran crackers.

The list of allowed products includes:

• Fresh vegetables;
• Tomato juice;
• Unrefined vegetable oil, preferably first pressed;
• Kefir or yogurt, preferably homemade natural;
• Beef, chicken, fish fillet, preferably fresh, not frozen;
• Chicken or quail eggs;
• Black coffee;
• Pure leaf tea without additives or aromas;
• Still water.

Distribution of nutrients in the Japanese diet

The most caloric products of this diet are chicken eggs, meat and dairy products. Spent carbohydrates are represented in breadcrumbs, in some types of vegetables, and fats - in unrefined vegetable oil. The advantage in the Japanese diet is best given to olive oil, using it for dressing salads or for cooking.

The consumption of fruits and vegetables on certain days is not limited. These foods are rich in fiber, which is good for the stomach and intestines.

During the diet, it is better to use still water, boiled in the amount of up to 2 liters per day. In addition, you can enjoy tea and coffee: coffee - natural instant or in cereals, tea - without aromas. All high quality. Green tea plays an important role in the Japanese diet. Contains large protein reserves, contains antioxidants.

The Japanese diet is designed to speed up the metabolic process. It completely excludes the use of salt in the first days and allows the use of salt in the last days.

It must be remembered that the Japanese diet is not balanced and preferably no longer than two weeks.

sample menu

Day	Morning	Dinner	Vespers
one	Unsweetened organic coffee	eggs in the amount of 2 pcs. boiled cabbage, 1 glass of tomato juice	Fish in any form
2	Unsweetened natural coffee and crackers	Fish in any form Vegetable salad	beef - 100 g, kefir - 1 cup
3	Unsweetened natural coffee and crackers	Zucchini fried in oil	eggs - 2 pcs. boiled beef - 200 g, cabbage salad
four	Unsweetened organic coffee	egg - 1 pc, boiled carrots - 3 pcs. hard cheese - 15 g	Fruits
5	Carrots	Fish in any form	Fruits
6	Unsweetened organic coffee	Vegetable salad (carrot, cabbage), chicken fillet - 1/2	egg - 2 pcs. , raw carrots with vegetable oil - 1 spoon
7	Tea without sugar	Boiled beef - 200 g, fruits	Any of the dinner options except Day 3
eight	Unsweetened organic coffee	Vegetable salad (carrot, cabbage), chicken fillet - 1/2	egg - 2 pcs. , raw carrots with vegetable oil - 1 spoon
9	Carrots	Fish in any form tomato juice - 1 glass	The fruit is different
ten	Unsweetened organic coffee	egg - 1 pc, boiled carrots - 3 pcs. hard cheese - 15 g	The fruit is different
eleven	Unsweetened natural coffee and crackers	Zucchini fried in oil	eggs - 2 pcs. boiled beef - 200 g, cabbage salad
12	Unsweetened natural coffee and crackers	Fish in any form Vegetable salad	beef - 100 g, kefir - 1 cup
13	Unsweetened organic coffee	eggs in the amount of 2 pcs. boiled cabbage, 1 glass of tomato juice	Fish in any form
fourteen	Coffee without sugar, you can have cream	Cabbage salad - 200 g, fish in any form - 150 g	beef - 200 g, low-fat yogurt

The menu shown in the table is an example. It should be remembered that the Japanese diet is quite complex, therefore, when following it, it is necessary to take into account the general condition of the person.

In the case when a person on a diet feels bad or weak, then it is not worth losing weight further.

Japanese diet recipes

Breakfast options

• Option 1 -Natural unsweetened coffee

• Option 2 -Herbal tea

• Option 3 -fresh carrot salad

  

  Take a large carrot and grate it on a medium fine grater. Season the salad with lemon juice and vegetable (preferably olive) oil. It is not necessary to salt the salad or add sugar.

Dining options

Lunch of the Japanese diet includes the use of meat dishes and salads.

• Option 1 -fried zucchini

  

  We take a large fresh zucchini, cut it into small circles crosswise, without adding salt.

  Pour unrefined vegetable oil into the pan, wait for the pan to heat up. Fry the zucchini circle on both sides until golden brown.

• Option 2 -Fish with vegetables in the oven

  Cut the fish into portions, no salt is needed (in the last days of the diet, you can add a pinch of salt). Clean the carrot, cut it into small strips. Finely chop the red pepper and eggplant.

  

  Heat the oven to 180°. Put part of the fish in foil, sprinkle with lemon juice, put vegetables on top of the fish, close the foil and put in the oven for 30 minutes.

• Option 3 -Chicken diet

  

  Remove the skin from the chicken thighs or whole carcass. Wash the cleaned chicken meat and completely cover it with plain water, boil it. After the water with the chicken boils, the first broth should be strained. Then pour water over the meat again and boil. The chicken should be cooked until done. It is not necessary to add salt and any spices.

Dining options

• Option 1 -Cabbage salad

  Divide the head of white or Beijing cabbage into two parts. Boil one part a little. Finely chop both parts and squeeze.

  Season the salad with olive or sesame oil.

• Option 2 -Fruit salad

  

  Wash and peel the apple, orange and kiwi. Cut everything into medium cubes, mix and sprinkle with lemon juice.

• Option 3 -Tilapia stew

  Peel part of the tilapia fish and rinse under water. Place part of the fish in a deep pan and pour water up to half of the carcass. Simmer the fish over low heat, covered with a lid, for 10 minutes. Then you need to throw the lavrushka and a few peppercorns into the bowl. Adding salt is prohibited. Replace salt with lemon juice. Then simmer the fish until done.

Japanese diet recipes for meat

The Japanese diet has become popular among many women, whose recipes and dishes differ from others in their low calorie content and lack of salt.

It is necessary to fully adhere to the diet and eat only those dishes that are provided. On certain days, during weight loss, you can eat turkey, chicken, beef. Here are some recipes that you can use these days.

Turkey meatballs

It is necessary to take a turkey fillet weighing up to 250 g and twist it in a meat grinder. You can add chopped onions and spices to taste to the minced meat. Minced meat does not need to be salted.

Boil water in a separate pot and pour a few drops of vegetable oil into it. It is necessary to throw small balls of minced meat into the ready boiling water and cook them for 20 minutes. You can sprinkle the finished meatballs with parsley or herbs.

Chicken cutlets in the oven

Take 500 g of chicken fillet and cut it into small cubes of no more than 1 cm. Mix the resulting mass with grated rosemary, carrot, onion and eggs. Make small meatballs from the minced meat and place them in a foil boat. It is important to make such a boat so that the juice from the fillet does not flow down the sides in the oven.

It is better to cover the chops with foil from above to avoid burning the product. Bake the dish in a heated oven for 30 minutes.

How to cook fish. Recipes

In the Japanese diet, fish is a fairly common food item. It is better to cook it or bake it in the oven, although the use of a fried product is not prohibited. The only rule when preparing dishes is the absence of salt, spices for fish and spices are not prohibited.

Baked trout

Fresh fish should be cleaned, cut into portions, washed and dried. After the fish fillet has dried a little, it must be rubbed with spices and seasonings. To improve the taste, pour lemon juice over the fish. You can put greens or chopped onions inside the fish.

Before placing the product in the heated oven, it is necessary to lay it in foil, secure its edges so that the fish juice does not leak out. When the oven is heated to 190°, put the foil with the fish in it and bake for 30 minutes.

Cooking vegetables and fruits. Recipes

Vegetables and fruits can be eaten independently, regardless of the quantity. In addition, they can become ingredients in simple tasty recipes.

Baked apples

The fruit must be cut into large slices and sprinkled with cinnamon. Apples can be baked in the oven or microwave. To do this, you must put the cut slices in a suitable container and put them in an oven heated to 180 °. Bake the apples for 15 minutes.

Crispy cabbage in an egg

Cut the cauliflower into small portions and add spices, except salt. Beat the egg in a separate bowl. Each piece of cauliflower must be dipped in egg and fried in vegetable oil in a pan over low heat.

Are snacks possible on the Japanese diet? What can you snack on?

Snacking during the Japanese diet is acceptable. But undesirable. When you feel very hungry, it is enough to drink a glass of water, green tea or strong coffee.

Get off the Japanese diet. Recipes for meals

When the Japanese diet comes to an end, it is necessary to perform another ideal way out of it. You must comply with all measures to save the result.

It is important not to immediately switch to the usual diet, otherwise everything will end badly: you can gain not only the lost weight, but also overdo the correction.

The main principles of child abandonment are:

• Introduce the productsyou should gradually add to your usual diet, slightly increasing calories and equalizing the ratio of proteins, fats and carbohydrates;
• Issue periodmust be at least 14 days;
• Quantityprotein food cannot be reduced;
• Dinner and lunchin the first days of going out, it is better to keep the same as with a diet, adding dishes to breakfast;
• Continuelimit your salt intake.

To expand your breakfast options, some recipes can be useful.

Omelet with vegetables

Beat 2 eggs and add 50 g of milk to the mixture. Heat the pan and fry half of the pepper cut into 1 cm squares in vegetable oil, pour the eggs into the pan and cover. Reduce the heat on the stove to a minimum. The omelet is cooked for 10 minutes. A few minutes before the end of cooking, the omelet should be sprinkled with finely chopped green onions and herbs.

Exiting the Japanese diet is also divided into several stages. Experts recommend introducing any high-calorie product in small quantities, giving the body time to recover. The longer you observe the output, the better and stronger the result will be.