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

As you know, Japanese women have always been famous for their impressive slender physique. It is extremely rare that some representatives of the weaker sex in the land of the rising sun are overweight.

Rules and principles of the Japanese diet, its effectiveness

The whole secret of the ideal figure of Japanese women is in nutrition, or rather in the consumption of low-calorie foods, the absence of fast food in the diet, lots of sweets and bread products.

Japanese girls are distinguished by slim bodies due to diet

Japanese diet, recipes, dishes, which has become attractive to most women in the world, provides amazing results for those who want to lose weight.

The main benefits of the Japanese diet are:

  • Its high efficiency;
  • The result is stored even after completion;
  • It is easily accepted by the body, only the first two days are heavy;
  • The diet is quite rigid, as the diet indicates not only the serving, but also the serving size;
  • Excess toxins and fluids are removed from the body;
  • Positive effects on digestion;

The Japanese diet has its drawbacks:

  • Due to the low calorie content, a woman can easily escape in the early days;
  • Need to take vitamin supplements;
  • The use of coffee is mandatory;

The Japanese diet is not just for women. Men who want to overcome excess weight can also use effective methods to lose weight. The technique itself has been developed over a long period of time and tested by experts.

It is developed for 14 days because this period is enough for the restructuring of the body. To keep the results for up to 3 years, it is enough to follow the basic prescriptions of nutritionists and their advice.

It is important to know that only careful adherence to all prescriptions will bring the expected results. Japanese diet, recipes, dishes, recommended foods must be followed by the smallest details.

The main rules for applying the diet are:

  1. When cookingonly recommended products should be used;
  2. No changediet day in place: on the fifth day, you should eat only the meals prescribed for that day.
  3. Need to joinfor the use of large amounts of clean water;
  4. Strictly speakingprohibited from consuming simple carbohydrates for 14 days;
  5. alloweddrink morning coffee without sugar;
  6. fishyou can eat not only boiled;
  7. Allowedconsumption of cabbage and other vegetables;
  8. When cookingbeef remains a priority, although it is permissible to use skinless chicken;
  9. No restrictionson the use of grains, in most cases rice, legumes.
Foods Allowed in the Japanese Diet

The main principle of the Japanese diet is to speed up and optimize metabolism in the body of a person who wants to lose weight. There is no resemblance to the cuisine of the State of the Rising Sun in this diet. It is designed for people who do not have chronic diseases, and there are some contraindications when using such a diet.

Its use is prohibited:

  • Peoplewho have chronic diseases (diabetes, cardiovascular problems, disorders in kidney function, liver, stomach);
  • containsand nursing;
  • For womenduring the period of endocrine reorganization of the body, that is, during menopause and after abortion, miscarriage;
  • many peoplewho play sports or engage in active physical activity.

The Japanese diet has a list of allowed and forbidden foods.

Fruits allowed are:

  • Apple,
  • pears,
  • plums,
  • kiwi,
  • Citrus fruits (except lemons),
  • Plum,
  • sweet cherries.

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

The Japanese diet allows you to include crackers in the diet

The list of permitted products includes:

  • Fresh vegetables;
  • Tomato juice;
  • Unrefined vegetable oil, preferably pressed first;
  • Kefir or yogurt, preferably natural homemade;
  • Beef, chicken, fish fillets, preferably fresh, not frozen;
  • Chicken or quail eggs;
  • Black coffee;
  • Pure loose leaf tea without additives or seasonings;
  • Water is not carbonated.

Distribution of nutrients in the Japanese diet

The highest calorie products in this diet are chicken eggs, meat and dairy products. Used carbohydrates are presented in breadcrumbs, in some types of vegetables, and fats - in unrefined vegetable oils. Preference in the Japanese diet is best given to olive oil, using it when cooking salads or for cooking.

Consumption of fruits and vegetables on some 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 non -carbonated water, boiled in an amount of up to 2 liters per day. In addition, you can enjoy tea and coffee: coffee - immediately natural or in cereals, tea - without flavoring. All high quality. Green tea plays an important role in the Japanese diet. It contains large protein reserves, it contains antioxidants.

The Japanese diet is designed in such a way that metabolic processes are accelerated. It completely excludes the use of salt in the first days and allows its use in the last days.

It should be noted that the Japanese diet is unbalanced and its use should be no more than two weeks.

example menu

Hari Morning dinner Evening
one Organic coffee without sugar
  • Eggs in the amount of 2 pcs,
  • boiled cabbage,
  • 1 cup tomato juice
Fish in any form
2 Original coffee without sugar and crackers
  • Fish in any form
  • Vegetable Salad
  • beef - 100 g,
  • kefir - 1 cup
3 Original coffee without sugar and crackers Zucchini fried in oil
  • Eggs - 2 pcs,
  • boiled beef - 200 g,
  • cabbage salad
four Organic coffee without sugar
  • Eggs - 1 pc,
  • boiled carrots - 3 pcs,
  • hard cheese - 15 g
5 carrot Fish in any form fruits
6 Organic coffee without sugar
  • Vegetable salad (carrots, cabbage),
  • chicken fillet - 1/2
  • Eggs - 2 pcs,
  • raw carrots with vegetable oil - 1 tbsp
7 Tea without sugar
  • boiled beef - 200 g,
  • fruits
Any dinner option except Day 3
eight Organic coffee without sugar
  • Vegetable salad (carrots, cabbage),
  • chicken fillet - 1/2
  • Eggs - 2 pcs,
  • raw carrots with vegetable oil - 1 tbsp
9 carrot
  • Fish in any form
  • tomato juice - 1 cup
Fruits are different
ten Organic coffee without sugar
  • Eggs - 1 pc,
  • boiled carrots - 3 pcs,
  • hard cheese - 15 g
Fruits are different
eleven Original coffee without sugar and crackers Zucchini fried in oil
  • Eggs - 2 pcs,
  • boiled beef - 200 g,
  • cabbage salad
12 Original coffee without sugar and crackers
  • Fish in any form
  • Vegetable Salad
  • beef - 100 g,
  • kefir - 1 cup
13 Organic coffee without sugar
  • Eggs in the amount of 2 pcs,
  • boiled cabbage,
  • 1 cup tomato juice
Fish in any form
fourteen Coffee without sugar, you can 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. Keep in mind that the Japanese diet is quite complex, therefore, when following it, it is necessary to take into account the general condition of a person.

In case when a person who is on a diet feels unwell or weak, then it is not worth it to continue to lose weight.

Japanese Diet Recipes

Breakfast options

  • Option 1 -Coffee without natural sugar

  • Option 2 -Herbal tea

  • Option 3 -fresh carrot salad

    Carrot salad for breakfast for dieting Japanese

    Take a large carrot and rub it on a medium grater. Garnish the salad with lemon juice and vegetable oil (preferably olive). Salad salt or add sugar is not necessary.

Dinner options

The Japanese diet lunch involves the use of meat dishes and salads.

  • Option 1 -fried zucchini

    Butter fried zucchini is a healthy lunch on the Japanese diet menu

    We take a large fresh zucchini, cut into small circles, no need to add salt.

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

  • Option 2 -Fish with vegetables in the oven

    We cut the fish in portions, no salt is needed (in the last days of the diet, you can add a pinch of salt). We clean the carrots, cut into small strips. Cut into small pieces red pepper, eggplant.

    Following the Japanese diet, you can cook grilled fish with vegetables

    Preheat the oven to 180 °. We put part of the fish in foil, sprinkle it with lemon juice, put the vegetables on the fish, cover the foil and put in the oven for 30 minutes.

  • Option 3 -Chicken diet

    Boiled chicken is rich in protein and great for the Japanese diet.

    Remove the skin from the chicken thighs or the entire carcass. Rinse the skinned chicken and pour completely with plain water, bring to a boil. After the water with the chicken boils, the first gravy must be poured. Then again pour the meat with water and boil. You need to cook the chicken until done. Salt and add any spices is not necessary.

Dinner options

  • Option 1 -cabbage salad

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

    Garnish the salad with olive or sesame oil.

  • Option 2 -Fruit salad

    From the fruits allowed in the Japanese diet, you can make delicious salads

    Wash and peel apples, oranges and kiwis. Cut everything into medium cubes, mix and sprinkle with lemon juice.

  • Option 3 -Boil the tilapia

    Peel some tilapia and rinse under running water. Put some of the fish in the pan and pour water until half of the carcass. Boil the fish over low heat, covered with a lid, for 10 minutes. Then you have to throw lavrushka and some peppercorns into the dish. Adding salt is prohibited. Replace salt with lemon juice. Then simmer the fish until cooked.

  • Boiled tilapia is the perfect dinner to lose weight according to the principles of the Japanese diet

Japanese diet meat recipes

Among many women, the Japanese diet has become popular, its recipes and dishes differ from others in low calorie content and lack of salt.

It is necessary to fully adhere to the diet and eat only prepared meals. On certain days, during weight loss, you can eat turkey, chicken, beef. Here are some recipes you can use today.

Turkish meatballs

It is necessary to take a turkey fillet weighing up to 250 g and rotate it in a meat grinder. To the minced meat, you can add chopped onions and spices to taste. It does not need to salt the minced meat.

Turkish fillet meatballs - a meat dish of the Japanese diet

In a separate pot, it is necessary to boil water and pour a few drops of vegetable oil into it. In the prepared boiling water, you need to throw small balls of minced meat and boil for 20 minutes. The finished meatballs can be sprinkled with parsley or herbs.

Chicken pieces in the oven

Take 500 g of chicken fillets and cut into small cubes a maximum of 1 cm Mix the resulting mass with grated rosemary, carrots, onions and eggs. Make small meatballs out of minced meat and put in a foil boat. It is important to make such a boat so that the fillet juice does not flow to the side in the oven.

It is better to cover the pieces with foil and on top to avoid burning the product. Cook the dish in a preheated oven for 30 minutes.

How to cook fish. recipe

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

Grilled trout

Fresh fish should be cleaned, cut into portions, washed and dried. After the fish fillet is slightly dried, it must be rubbed with spices and seasonings. To enhance the flavor, pour lemon juice on the fish. In the fish, you can put vegetables or chopped onions.

In the Japanese diet, it will be useful to include grilled trout.

Before placing the product in a preheated oven, it must be laid out in foil, securing its edges so that fish juices do not leak. When the oven heats up to 190 °, place the foil with the fish in it and cook for 30 minutes.

Cooking vegetables and fruits. recipe

Vegetables and fruits can be eaten freely, regardless of quantity. In addition, they can be an ingredient in simple delicious recipes.

Baked apples

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

Sweet lovers in the Japanese diet prepare baked apples

Crispy cabbage in eggs

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

Are snacks possible in the Japanese diet? What can you eat?

Snacks during the Japanese diet are acceptable. But not desired. With a strong sense of hunger, it is enough to drink a glass of water, green tea or strong coffee.

Get out of the Japanese diet. Meal recipes

When the Japanese diet is over, it is necessary to do another ideal way out. All steps must be followed to save the result.

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

The main principles of getting out of the diet are:

  • Introducing the productyou need to gradually add to your regular diet, increase a few calories and equalize the ratio of protein, fat and carbohydrates;
  • Release periodmust be at least 14 days;
  • Quantityprotein foods should not be reduced;
  • Dinner and lunchin the first days out, it is better to keep the same as the diet, adding dishes for breakfast;
  • proceedlimit salt consumption.

To expand your breakfast options, some recipes may come in handy.

Omelet with vegetables

Beat 2 eggs and add 50 g of milk to the batter. Heat a frying pan and fry a little half of the bell peppers cut into 1 cm squares in vegetable oil. Pour the eggs into the pan and cover with a lid. Reduce the heat on the stove to a minimum. The omelet takes 10 minutes to cook. A few minutes before the end of cooking, you need to sprinkle the omelet with green onions and finely chopped herbs.

Omelette with vegetables to break the Japanese diet

The way out of the Japanese diet is also divided into several stages. Experts recommend introducing each high -calorie product in small quantities, giving the body time to recover. The longer you observe the exit, the better and stronger the result.