Japanese diet

Everyone knows about the "Japanese" megal efficient diet.But few people know it has options that allow the use of non -dietary products.What can be eaten in the "Japanese", read in the article.

The "Japanese" sleepless diet is a popular weight loss technique, has gained the confidence of many women and men due to its effectiveness.The principle of its action is low -protein -rich carbohydrate, activating the processes of burning fat deposits in the body.The traditional Japanese lasts 21 days: 7 days of preparation, 14 days of diet and a 4 -week exit.

Most of the lost weight notes that this technique requires psychological preparation and strong motivation.However, the results are efforts: in 14 days ("classic" version), you can lose weight by 5-15 kg - depending on the original weight.In addition, the main step is to get out of the diet that requires no less exposure.If you do not violate the conditions, the problem of overweight will remain in the past.

Rules

1. Use only these products.
2. The sequence of days and meals cannot be changed.
3. Salt, sugar, alcohol, confectionery and flour products (except these) are completely excluded from the diet.
4. Every day you should drink 1.5 to 2 liters of clean clean water.
5. If you do not use coffee, drink green tea without additives and flavors.
6. The zucchini can be replaced by one of the following products: beet, pumpkin, cooked carrot or fried, tsukkini, Pasternak root.This substitution will not affect the result of weight loss (subject to all rules).
7. The zucchini (or alternative zucchini vegetable) can be baked in aluminum foil and is with the addition of the 1st teaspoon of vegetables or olive oil.
8. A raw egg can be deleted or replaced by boiled.
9. Green or herbs tea is allowed between meals.
10. Before you start, you need to consult an expert.
11. You can repeat no more than twice a year.

Pros

• Effective weight loss in a short time.
• The availability of the products provided.
• A specific menu (not to mention the value of food and energy of the dishes).
• Three meals (easy to combine with study or work).
• The body is clean from toxins, because for two weeks you do not consume sugar, alcohol and salt.
• Squirrel is present in sufficient quantities - this prevents the loss of muscle mass.In addition, a lot of energy is spent on protein digestion and assimilation, because metabolism is accelerated.

Cons

• Low caloric dietary content.
• The unbalanced proportion of proteins, fats, carbohydrates and lack of basic vitamins, macro and tracking elements.The consequence of this is a deterioration in the condition of the skin, nails and hair, a decrease in immunity.Therefore, during the Japanese diet, complex vitamins should be taken.
• The lack of a complete breakfast deprives the body needed for it on the morning of energy and increases the risk of a night interval.
• Large intervals between meals.
• The transition to normal nutrition can turn into a quick return.

Preparation

Body preparation is an integral stage of the Japanese salt free diet.A week before starting to leave fast food, minimize the number of sweets, flour and fatty dishes, reduce usual portions by 20%-the high speed of your diet should be reduced by 500 calories.Try dinner at least three hours before bed and drink at least 1.5 liters of clean water a day.After waking up, drink 250 ml of water at room temperature.This activates metabolism and will better transfer the lack of breakfast during this period.

Menu

For 7 days

Day 1

• Breakfast: Black Coffee.
• Lunch: 2 boiled eggs, 150 g of salad (Beijing kale + carrot + 1 teaspoon of vegetable oil), 200 ml of tomato juice.
• Dinner: 150 g of cooked pollen, 100 g of Beijing kale + 1 teaspoon of olive oil.

Day 2

• Breakfast: toast made of rye bread (15 g), black coffee.
• Lunch: 200 g of roasted cod, 150 g of Beijing kale + 1 teaspoon of vegetable oil.
• Dinner: 200 g of cooked meat, 200 ml kefir (2.5% fat).

Day 3

• Breakfast: Black Coffee.
• Lunch: 1 boiled egg, 150 g grated carrots + 1 tsp of vegetable oil.
• Dinner: 2 apples.

Day 4

• Breakfast: toast made of rye bread, black coffee.
• Lunch: 1 medium zucchini, fried in vegetable oil, 2 apples.
• Dinner: 200 g of cooked meat, 2 boiled eggs, 150 g of Beijing cabbage.

Day 5

• Breakfast: 150 g of grated carrots with lemon juice.
• Lunch: 200 g of roasted hek, 200 ml of tomato juice.
• Dinner: 200 g of roasted hek, 150 g of Beijing kale.

Day 6

• Breakfast: Black Coffee.
• Lunch: 300 g of boiled chicken breast, 150 g of salad (Beijing kale + carrot).
• Dinner: 2 boiled eggs, 150 g grated carrots + 1 tsp of vegetable oil.

Day 7

• Breakfast: green tea.
• Lunch: 200 g of cooked beef, 200 g of any fruits (per season).
• Dinner: Any of the previous options.

For 9 days

The menu for 7 days of the 9 -day Japanese diet does not differ from the 7th day option.

Day 8

• Breakfast: green tea.
• Lunch: 200 g of cooked meat, 2 apples or 1 orange.
• Dinner: 200 g of roasted hek, 150 g of Beijing kale.

Day 9

• Breakfast: Black Coffee.
• Lunch: 200 g of salad (carrot + cabbage), 150 g of boiled chicken breast, 2 boiled eggs.
• Dinner: 150 g grated carrots + 1 teaspoon of vegetable oil.

Products required for Japanese diet of 13 and 14 days

• Natural Coffee (in grains or earth) - 1 package.
• Fresh eggs - 20 pieces.
• Fish fillet - 2 kg.
• Green tea without aromas - 1 package.
• Meat - 1 kg.
• Chicken breast - 2 kg.
• Oil.
• Vegetable oil.
• Carrots - 2 kg.
• The cabbage is fresh white or Beijing - 2 - 4 pieces (depending on the size).
• Zucchini - 1 kg.
• Apples (or other fruits) - 1 kg.
• Tomato juice (without sugar) - 2 l.
• Kefir - 1 l.
• Lemon-3-5 parts.
• Rye bread - 1 bread.

For 13 days

Day 1

• Breakfast: Black Coffee.
• Lunch: 2 boiled eggs, 150 g of salad (Beijing kale + carrot + 1 teaspoon of olive oil), 200 ml of tomato juice.
• Dinner: 200 g of cooked cod.

Day 2

• Breakfast: Black coffee and a biscuit made of rye bread (15 g).
• Lunch: 200 g of cooked pollen, 150 g salad (cabbage + carrot + 2 teaspoons of olive oil).
• Dinner: 100 g of cooked meat, 200 ml of tomato juice.

Day 3

• Breakfast: Black coffee and a biscuit made of rye bread (15 g).
• Lunch: 1 medium zucchini, fried in vegetable oil.
• Dinner: 2 boiled eggs, 200 g cooked meat, 100 g beal slob cabbage + 1 teaspoon of vegetable oil.

Day 4

• Breakfast: Black Coffee.
• Lunch: 1 raw egg, 100 g grated carrots + 1 teaspoon of vegetable oil, 15 g solid cheese.
• Dinner: 200 g of fresh fruits for the season.

Day 5

• Breakfast: 100 g grated carrots + 2 tablespoons of lemon juice.
• Lunch: 200 g of roasted cod, 200 ml of tomato juice.
• Dinner: 200 g of fruits.

Day 6

• Breakfast: Black Coffee.
• Lunch: 300 g of boiled chicken breast, 100 g of salad (cabbage + carrot).
• Dinner: 2 boiled eggs, 100 g grated carrots + 1 tsp of olive oil.

Day 7

• Breakfast: green tea.
• Lunch: 200 g of cooked meat, 150 g of fruits.
• Dinner: 2 boiled eggs, 100 g grated carrots + 1 tsp of olive oil.

Day 8

• Breakfast: Black Coffee.
• Lunch: 250 g of boiled chicken breast, 150 g of salad (carrot + cabbage).
• Dinner: 2 boiled eggs, 150 g grated carrots + 1 tsp of vegetable oil.

Day 9

• Breakfast: 100 g grated carrots + 2 tablespoons of lemon juice.
• Lunch: 200 g of roast pollen, 200 ml of tomato juice.
• Dinner: 200 g of fruits.

Day 10

• Breakfast: Black Coffee.
• Lunch: 1 raw egg, 150 g grated carrots + 1 teaspoon of vegetable oil, 15 g solid cheese.
• Dinner: 200 g of fruits.

Day 11

• Breakfast: Black coffee, rye bread cookie (15 g).
• Lunch: 1 fried zucchini in vegetable oil.
• Dinner: 2 boiled eggs, 200 g cooked meat, 100 g of fresh cabbage + 1 teaspoon of vegetable oil.

Day 12

• Breakfast: Black coffee, rye bread cookie (15 g).
• Lunch: 200 g of roasted hek, 150 g of fresh cabbage + 1 tsp of olive oil.
• Dinner: 100 g of cooked meat, 200 ml kefir (2.5% fat).

Day 13

• Breakfast: Black Coffee.
• Lunch: Not provided.
• Dinner: 2 boiled eggs, 200 g cooked cabbage + 1 tsp of olive oil, 200 ml of tomato juice.

For 14 days

Day 1

• Breakfast: Black Coffee.
• Lunch: 2 boiled eggs, 200 g cooked cabbage + 1 teaspoon vegetable oil, 200 ml of tomato juice.
• Dinner: 200 g of cooked or roasted hek.

Day 2

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 200 g cooked pollen, 150 g cooked cabbage + 1 teaspoon of vegetable oil.
• Dinner: 100 g of cooked meat, 200 ml kefir (2.5% fat).

Day 3

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 1 medium zucchini, fried in vegetable oil.
• Dinner: 200 g of cooked meat, 2 boiled eggs, 150 g of fresh cabbage + 1 teaspoon of vegetable oil.

Day 4

• Breakfast: 1 fresh carrot, black coffee.
• Lunch: 200 g cooked pollock, 200 ml of tomato juice.
• Dinner: 200 g of any fruit.

Day 5

• Breakfast: 1 fresh carrot, a lemon juice (you can dilute with water).
• Lunch: 200 g cooked hek, 200 ml of tomato juice.
• Dinner: 200 g of any fruit.

Day 6

• Breakfast: Black Coffee.
• Lunch: 300 g of boiled chicken breast, 200 g of salad (fresh cabbage + carrot + 1 teaspoon of vegetable oil).
• Dinner: 2 boiled eggs, 1 fresh carrot.

Day 7

• Breakfast: green tea.
• Lunch: 200 g of cooked meat, 2 apples.
• Dinner: Any of the previous options except on day 3.

Day 8

• Breakfast: Black Coffee.
• Lunch: 300 g of cooked chicken breast, 150 g of salad (cabbage + carrot + 1 teaspoon of vegetable oil).
• Dinner: 2 boiled eggs, 1 fresh carrot + 1 teaspoon of vegetable oil.

Day 9

• Breakfast: 1 fresh carrot, juice of a lemon.
• Lunch: 200 g cooked hek, 200 ml of tomato juice.
• Dinner: 200 g of any fruit.

Day 10

• Breakfast: Black Coffee.
• Lunch: 50 g hard cheese, 100 g grated carrots + 1 teaspoon of vegetable oil, 1 boiled egg.
• Dinner: 200 g of any fruit.

Day 11

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 1 medium zucchini, fried in vegetable oil.
• Dinner: 200 g of cooked meat, 2 boiled eggs, 150 g of fresh cabbage + 1 teaspoon of vegetable oil.

Day 12

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 200 g of cooked pollen, 150 g of fresh cabbage + 1 teaspoon of vegetable oil.
• Dinner: 100 g of cooked meat, 200 ml of kefir.

Day 13

• Breakfast: Black Coffee.
• Lunch: 2 boiled eggs, 200 g cooked cabbage + 1 teaspoon vegetable oil, 200 ml of tomato juice.
• Dinner: 200 g of cooked or roasted pollen + 1 teaspoon of vegetable oil.

Day 14

• Breakfast: Black Coffee.
• Lunch: 200 g of cooked or roasted hek, 150 g of fresh cabbage + 1 teaspoon of olive oil.
• Dinner: 200 g of cooked meat, 200 ml of kefir.

Diet skirt

The first week of leaving the Japanese diet is an extremely crucial period.At this point, the body continues to lose weight and adapting to new parameters, so it is important not to attack food, but slowly introduces usual products into the diet.They must be exclusively natural.

• For the result achieved to be corrected, leave the diet should be gradually.The exit period should last twice.Therefore, the 14-day Japanese dietary period should last at least 28 days, 4 weeks.
• In the first week, gradually increase parts of meat and fish dishes - in 50 g, vegetables - in 100 g.
• At breakfast, use water -prepared cereals (sarracene wheat, oats, rice) and omelets.Its one hour should be about 200 g.
• Add salt to food gradually: at the beginning of the release, consume more than 5 g of salt per day.
• During the day you need to make 2-3 snacks from sour products and fruits.
• Replace fruit dinner with a complete meal of vegetables and protein (for example, 200 g of vegetable stem steam chicken ribs).
• Do not reduce the amount of protein foods.
• Fractionally (5-6 times a day).

Estimated menu to leave the Japanese diet for 2 weeks

Day 1-3

• Breakfast: 2 eggs and 150 ml of milk (2.5% fat), 1 bread, black coffee.
• Lunch: 200 g of cooked meat or 200 g of roasted cod, 100 g of fresh vegetables.
• Dinner: 100 g of cottage cheese (5% fat) or 250 ml kefir (2.5% fat) and 1 apple.

Day 4-6

• Breakfast: 200 g of oats in water (without sugar and oil).
• Snack: 1 orange, 1 kiwi.
• Lunch: 200 g of roasted chicken breast, 100 g of fresh vegetables (cabbage, carrots, pepper).
• Dinner: 200 g of boiled shrimp or 150 g of cottage cheese (7% fat), 1 cucumber.

Day 7-10

• Breakfast: 200 g of oats in sugar without sugar and oil, 2 gifts (20 g each).
• Snack: 1 any fruit.
• Lunch: 200 g of vegetable soup, 100 g cooked meat.
• Snack: 100 g of natural yogurt.
• Dinner: 200 g of roasted chicken breast, 150 g of steam cooked vegetables.

Day 8-14

• Breakfast: 200 g of any porridge with nuts, dried fruits and honey (no more than the first teaspoon), 2 gifts (20 g each).
• Snack: 1 any fruit, 100 g of natural yogurt or cottage cheese (5% fat).
• Lunch: 200 g of any soup in low fat chicken broth, 150 g of boiled chicken breast, 2 fresh cucumbers.
• Snack: 1 any fruit or 150 g of natural yogurt.
• Dinner: 200 g of boiled mussels, 150 g of vegetable stew.
• Snack: 200 ml kefir (2.5% fat).

Sports during the Japanese diet

If your body is used to a certain level of physical effort (eg morning running or fitness three times a week), the frequency and intensity of training should not be increased - this can cause a well deterioration (loss of strength, dizziness, nausea).It is recommended to perform daily loading (20-30 minutes), at least one hour a day on foot, replace the elevator with climbing steps.

Against -indications

1. Gastrointestinal tract diseases (gastritis, gastroduodenitis, stomach or duodenum peptic ulcer).
2. During pregnancy and during lactation.
3. Any chronic kidney and liver diseases.
4. Anemia.
5. Avitaminosis and hypovitaminosis.
6. Acute infectious diseases.
7. Diabetes.
8. Zhelchokamenny's disease.
9. Any states at the exacerbation stage.
10. Chronic diseases of internal organs