Japanese diet

Everyone knows the "Japanese" megal regime.But few people know that it has options that allow food products at all.What can be eaten on the "Japanese", read in the article.

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

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 from 5 to 15 kg - depending on the original weight.In addition, the key step is to get out of the diet which requires no less exposure.If you do not violate the conditions, the problem of excess weight will remain in the past.

Rules

1. Use these products only.
2. The sequence of days and meals cannot be changed.
3. Salt, sugar, alcohol, confectionery and flour products (except for them) are completely excluded from the diet.
4. Every day you should drink 1.5 to 2 liters of clean gas without gas.
5. If you don't use coffee, drink green tea without additives and flavors.
6. Zucchini can be replaced by one of the following products: beets, pumpkin, boiled carrots or fries, Tsukkini, Pastenak root.This replacement will not affect the result of weight loss (subject to all rules).
7. Zucchini (or alternative zucchini vegetables) can be cooked in aluminum foil and are with the addition of the 1st teaspoon of vegetables or olive oil.
8. A raw egg can be excluded or replaced by boiled.
9. It is authorized to consume green herbal teas or with plants between meals.
10. Before you start, you need to consult a specialist.
11. You cannot repeat twice a year.

Pros

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

Disadvantages

• Low calories of the diet.
• The unbalanced ratio of proteins, fats, carbohydrates and a lack of basic vitamins, macro and origin.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 must be taken.
• The absence of a complete breakfast deprives the body necessary for it on the morning of energy and increases the risk of an evening break.
• Big breaks between meals.
• Transition to normal nutrition can be transformed into rapid return.

Preparation

Preparation of the body is an integral step of the japanese salt diet.A week before it starts to abandon fast food, minimize the number of candies, flour and fatty dishes, reduce the usual parts by 20% - the daily daily speed of your diet must be reduced by 500 calories.Try dinner at least three hours before bedtime and drink at least 1.5 liters of clean water per day.After waking up, be 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

For 7 days

Day 1

• Breakfast: black coffee.
• Lunch: 2 hard eggs, 150 g of salad (Beijing cabbage + carrots + 1 teaspoon of vegetable oil), 200 ml of tomato juice.
• Dinner: 150 g of boiled pollen, 100 g of Beijing cabbage + 1 teaspoon of olive oil.

Day 2

• Breakfast: Toast in rye bread (15 g), black coffee.
• Lunch: 200 g of cod in the oven, 150 g of Beijing cabbage + 1 teaspoon of vegetable oil.
• Dinner: 200 g boiled beef, 200 ml of kefir (2.5% fat).

Day 3

• Breakfast: black coffee.
• Lunch: 1 shell, 150 g of grated carrots + 1 teaspoon of vegetable oil.
• Dinner: 2 apples.

Day 4

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

Day 5

• Breakfast: 150 g of grated carrots with lemon juice.
• Lunch: 200 g of oven Hek, 200 ml of tomato juice.
• Dinner: 200 g of baked Hek, 150 g of Beijing cabbage.

Day 6

• Breakfast: black coffee.
• Lunch: 300 g of boiled chicken breast, 150 g of salad (cabbage in Beijing + carrots).
• Dinner: 2 hard eggs, 150 g of grated carrots + 1 teaspoon of vegetable oil.

Day 7

• Breakfast: Green tea.
• Lunch: 200 g boiled beef, 200 g of fruit (per season).
• Dinner: one 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 boiled beef, 2 apples or 1 orange.
• Dinner: 200 g of baked Hek, 150 g of Beijing cabbage.

Day 9

• Breakfast: black coffee.
• Lunch: 200 g of salad (carrots + cabbage), 150 g of boiled chicken breasts, 2 hard eggs.
• Dinner: 150 g of grated carrots + 1 teaspoon of vegetable oil.

Products required for the Japanese diet of 13 days and 14 days

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

For 13 days

Day 1

• Breakfast: black coffee.
• Lunch: 2 hard eggs, 150 g of salad (Beijing cabbage + carrots + 1 teaspoon of olive oil), 200 ml of tomato juice.
• Dinner: 200 g porridge cod.

Day 2

• Breakfast: black coffee and cracker with rye bread (15 g).
• Lunch: 200 g boiled pollen, 150 g of salad (cabbage + carrots + 2 teaspoons of olive oil).
• Dinner: 100 g boiled beef, 200 ml of tomato juice.

Day 3

• Breakfast: black coffee and cracker with rye bread (15 g).
• Lunch: 1 medium zucchini, fried in vegetable oil.
• Dinner: 2 hard eggs, 200 g of boiled beef, 100 g of Beijing cabbage + 1 teaspoon of vegetable oil.

Day 4

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

Day 5

• Breakfast: 100 g of grated carrots + 2 tablespoons of lemon juice.
• Lunch: 200 g of cod in the oven, 200 ml of tomato juice.
• Dinner: 200 g of fruit.

Day 6

• Breakfast: black coffee.
• Lunch: 300 g of boiled chicken breast, 100 g of salad (cabbage + carrots).
• Dinner: 2 hard eggs, 100 g of grated carrots + 1 teaspoon of olive oil.

Day 7

• Breakfast: Green tea.
• Lunch: 200 g boiled beef, 150 g of fruit.
• Dinner: 2 hard eggs, 100 g of grated carrots + 1 teaspoon of olive oil.

Day 8

• Breakfast: black coffee.
• Lunch: 250 g of boiled chicken breast, 150 g of salad (carrots + cabbage).
• Dinner: 2 hard eggs, 150 g of grated carrots + 1 teaspoon of vegetable oil.

Day 9

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

Day 10

• Breakfast: black coffee.
• Lunch: 1 raw egg, 150 g of grated carrots + 1 teaspoon of vegetable oil, 15 g of solid cheese.
• Dinner: 200 g of fruit.

Day 11

• Breakfast: Black coffee, branch cracker (15 g).
• Lunch: 1 fried zucchini in vegetable oil.
• Dinner: 2 hard eggs, 200 g of boiled beef, 100 g of fresh cabbage + 1 teaspoon of vegetable oil.

Day 12

• Breakfast: Black coffee, branch cracker (15 g).
• Lunch: 200 g of baked Hek, 150 g of fresh cabbage + 1 teaspoon of olive oil.
• Dinner: 100 g boiled beef, 200 ml of kefir (2.5% fat).

Day 13

• Breakfast: black coffee.
• Lunch: not provided.
• Dinner: 2 hard eggs, 200 g boiled cabbage + 1 teaspoon of olive oil, 200 ml of tomato juice.

For 14 days

Day 1

• Breakfast: black coffee.
• Lunch: 2 hard eggs, 200 g boiled cabbage + 1 teaspoon of vegetable oil, 200 ml of tomato juice.
• Dinner: 200 g of boiled Hek or baked.

Day 2

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 200 g boiled pollen, 150 g boiled cabbage + 1 teaspoon of vegetable oil.
• Dinner: 100 g boiled beef, 200 ml of 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 boiled beef, 2 hard eggs, 150 g of fresh cabbage + 1 teaspoon of vegetable oil.

Day 4

• Breakfast: 1 fresh carrots, black coffee.
• Lunch: 200 g of Bouilli Pollock, 200 ml of tomato juice.
• Dinner: 200 g of all fruits.

Day 5

• Breakfast: 1 fresh carrots, lemon juice (you can dilute with water).
• Lunch: 200 g of Bouilli Hek, 200 ml of tomato juice.
• Dinner: 200 g of all fruits.

Day 6

• Breakfast: black coffee.
• Lunch: 300 g of boiled chicken breast, 200 g of salad (fresh cabbage + carrots + 1 teaspoon of vegetable oil).
• Dinner: 2 hard eggs, 1 fresh carrots.

Day 7

• Breakfast: Green tea.
• Lunch: 200 g boiled beef, 2 apples.
• Dinner: all previous options, except for the 3rd day.

Day 8

• Breakfast: black coffee.
• Lunch: 300 g of boiled chicken breast, 150 g of salad (cabbage + carrots + 1 teaspoon of vegetable oil).
• Dinner: 2 hard eggs, 1 fresh carrots + 1 teaspoon of vegetable oil.

Day 9

• Breakfast: 1 fresh carrots, lemon juice.
• Lunch: 200 g of Bouilli Hek, 200 ml of tomato juice.
• Dinner: 200 g of all fruits.

Day 10

• Breakfast: black coffee.
• Lunch: 50 g of hard cheese, 100 g of grated carrots + 1 teaspoon of vegetable oil, 1 shell.
• Dinner: 200 g of all fruits.

Day 11

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

Day 12

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

Day 13

• Breakfast: black coffee.
• Lunch: 2 hard eggs, 200 g boiled cabbage + 1 teaspoon of vegetable oil, 200 ml of tomato juice.
• Dinner: 200 g of boiled pollen or baked in the oven + 1 teaspoon of vegetable oil.

Day 14

• Breakfast: black coffee.
• Lunch: 200 g of boiled Hek or baked, 150 g of fresh cabbage + 1 teaspoon of olive oil.
• Dinner: 200 g boiled beef, 200 ml of kefir.

Exit the regime

The first week to leave the Japanese diet is an extremely crucial period.Currently, the body continues to lose weight and adapt to new parameters, so it is important not to jump on food, but to slowly introduce the usual products into the diet.They should be exclusively natural.

• For the result obtained to be set, leaving the regime should be gradually.The exit period is expected to last twice as long.Thus, the exit period of the Japanese diet of 14 days should last at least 28 days, that is to say 4 weeks.
• During the first week, gradually increase parts of meat and fish dishes - 50 g, vegetables - 100 g.
• For breakfast, use cereals prepared on the water (buckwheat, crawl, rice) and omelettes.Your portion at a time should be around 200 g.
• Add salt to food gradually: at the start of the release, do not consume more than 5 g of salt per day.
• During the day, you should do 2-3 snacks from sour products and fruits.
• Replace the fruit dinner with a full meal of vegetables and protein (for example, 200 g of vegetable stews and a steame -cooked chicken cutlet).
• Do not reduce the amount of protein products.
• Fractionally eat (5-6 times a day).

Estimated menu to leave the Japanese diet for 2 weeks

Day 1-3

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

Day 4-6

• Breakfast: 200 g oat flour in water (without sugar and oil).
• Snack: 1 orange, 1 kiwi.
• Lunch: 200 g of chicken chest in the oven, 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 oat flour on water without sugar and oil, 2 toasts (20 g each).
• Snack: 1 All fruits.
• Lunch: 200 g of vegetable soup, 100 g of boiled beef.
• Snack: 100 g of natural yogurt.
• Dinner: 200 g of chicken breast in the oven, 150 g of steamed vegetables.

Day 8-14

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

Sports during the Japanese diet

If your body is used to a certain level of physical effort (for example, morning race or physical form three times a week), then the frequency and intensity of training should not be increased - this can cause a deterioration in well (loss of force, dizziness, nausea).It is recommended to make a daily load (20-30 minutes), at least an hour a day on foot, to replace the elevator with climbing steps.

Contraindication

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