Japanese diet for 14 zen — one of the schemes of weight loss developed by experts. It contains a short list of products that may simple menu and effective method that is easy to implement at home.
Diet s strict diet for every day require the fulfillment of several conditions: disciplined eating, forbidden foods and regular drinking plenty of fluids. The finished table you can print out and hang on the scene.
The program duration is 13 or 14 Zen. The popularity of the Japanese diet due to the excellent results and long-lasting effect: 2 weeks with the right approach you can get rid of up to 10 kilograms of excess weight.
Japanese diet for 14 zen: the principle of losing weight
The essence of Japanese diet is expressed in a few words: calorie, protein, s minimal amount of salt. Accordingly, these three basics and start the process of losing weight:
- Protein able to enhance heat production, which speeds up metabolism, promotes weight loss;
- Due to the limitation of salt in the diet excess fluid from tissues, eliminates swelling, normalization of blood pressure;
- The body enters a minimum amount of calories. So he has to activate their own reserves;
- The absorption of the protein products of spent a lot of energy, which entails the burning of fat layers.
Diet suitable for people of any weight category. If you want to lose 4-5 kg, it will be enough to sit on it for a week. If all 10 kg — there are already come to the aid of the 14-day option.
In the absence of contraindications and good health, you can stretch it for a month, because, in addition to protein, it still contains fats (vegetable oils) and carbohydrates (rice).
The Europeans for the week by steel phenomena is about 30 different products. The Japanese believe that the diet should be varied, their weekly menu includes more than 100.
Japanese diet for 14 zen — briefly:
The most effective diet for rapid weight is Japanese diet. It can compete only the Dukan diet, but the difference in duration: if the Japanese only lasts for two weeks, then the Dukan diet will drag on for months if all its stages.
- Features: protein diet low-calorie, strict, requires a preliminary mental attitude;
- Cost: low (no more than 2 thousand rubles for the entire diet period);
- Duration: 14 Zen;
- Recommended frequency: not more often 2 times a year;
- The result of the Japanese diet: minus 5-10 lbs.;
- Additional effect: prolonged preservation of the result (assuming proper diet).
The Japanese diet is not suitable for pregnant, breastfeeding, gastritis and ulcers, and people with diseases of the liver and kidneys, cardiac disorders. Before starting a diet you should consult with your doctor!
Japanese diet for 14 zen: the basic principles of diet
Japanese diet developed about 15 years ago, during this hour many who want to lose weight effectiveness. Diet Japanese may mean salt-free diet with a significant reduction of carbohydrates.
A characteristic feature of the phenomenon is three meals a day and plenty of fluids. This diet is suitable for people aged 18 hell yeah 40 years and may sex, that is allowed for both female and male.
The main rules of the diet are as follows:
- Monitor the consumption of large amounts of clean water;
- The fish you can eat not only in cooked form;
- There are no restrictions on the use of cereals, in most cases, rice and beans;
- Eat cabbage and other vegetables;
- Strict banned all 14 Zen to consume simple carbohydrates;
- When cooking dishes must use only recommended products;
- Acceptable morning coffee without sugar;
- It is prohibited to change days diet places: on the fifth day you must eat only those meals that are prescribed on this day;
- When cooking beef remains a priority, although it is permissible to use chicken without skin.
"Japanese" is based on the reduction of daily calories and the denial of hell carbohydrates, fast hell. Diet involves the rejection of salt, fat, smoked products. Contraindicated alcohol, juices, sodas and all fast food.
Strict adherence to these Radom results and acceleration of metabolism, as a result extra fat is burned and converted into energy. Japanese diet Yes, applies class of protein. The basis of the meal are eggs, meat of a coward and chicken, fish and some dairy products.
From carbohydrates allowed to eat only some vegetables in a small amount. A mandatory condition of the phenomenon is the normalization of the water balance, except that dieters need to drink at least 2 liters of pure water, also on the menu you must include green tea, coffee or chicory.
The basic principles of nutrition:
- Individual choice of the Japanese diet: for 7 and 14 Zen. With a slight amount of extra weight is enough to stick to the diet 7 Zen. If you are seriously significant bust should follow the Japanese diet 14 Zen, reviews show that in the first case, weight loss will be about 6 kg, the second — Yes, 10 lbs.;
- Strict adherence to the diet proposed products cannot be change alternative. Only instead of tomatoes, use tomato juice instead of spinach, cabbage;
- The absence of sugar under the categorical prohibition of all sweet products, sweet and flour products, honey;
- Gradual entry and exit from the Japanese diet. The results are less pronounced in those who goes Yes this diet with a different diet. And are clearly visible when the preliminary diet was not diet.Nutrition on the eve of the "Japanese" should arrange a fasting day (kefir or Apple) or at least make a light dinner (a bit of boiled brown rice with a salad W fresh vegetables). When exiting you must enter everyday foods gradually, about 1 week;
- No salt — salt-free Japanese diet is aimed at removing from the body excess liquid, thereby leaving Yes 30% of their excess weight;
- Prohibition of exceeding the deadlines. Continue the diet for more than 14 Zen is impossible because of the danger to the body;
- A sufficient volume of fluid during the day should drink 2 liters of still water. Tea (you can drink green) and coffee in this volume are not included;
- Strict adherence to the sequence — the Japanese diet, which is designed to gradually reduce weight and prolong a result, does not tolerate changes to the proposed diet. You can't rearrange the days and the menu of breakfasts, Lunches, dinners.
The pros and cons of Japanese diet on 14 zen
Advantages of Japanese diet:
- Reduces the risk of cardiovascular diseases (also due to the reduction of salt in the diet);
- Lasting results with proper diet (t Zn. you will not gain back the lost weight);
- The availability of products, spelled out in a menu, the absence of exotics;
- Minimal consumption of salt reduces the swelling;
- Protein foods will not allow after the weight loss phenomenon will obvineniem and stretching;
- You can use different cooking methods: not only the couple, stewing or cooking — they can even cook, not excluding from the diet vegetable oil;
- Hedgehog plant to provide the body with essential vitamins and minerals;
- Significant weight reduction.
Disadvantages of the Japanese diet:
- Three meals a day without snacking is not consistent with the principles of a healthy diet, if the prescribed meals 5-6 times a day;
- Many contraindications;
- The frequency of application of diet only 1 time a year;
- The average daily caloric intake is only 800 calories, which hurts those who are accustomed to both physical and mental activity;
- Possible dehydration;
- Skin the morning you have to start with a Cup of black coffee on an empty stomach that holds every heart and the stomach;
- Improper diet is fraught with rapid weight gain;
- The diet is not balanced, because there is a significant bias in favor of proteins to the detriment of carbohydrates and fats;
- So the end of the hunger strike, many begin dizziness, decreased performance, felt drowsiness, weakness.
A shopping list for the Japanese diet on 14 zen
- Fresh eggs — 2 dozen;
- Chicken fillet — 1 kg;
- Fresh carrot — 2-3 kg.;
- Tomato juice — 1 spoon;
- For quality coffee beans or ground coffee — 1 pack;
- Cabbage — 2 medium size fork;
- Fruits (except bananas and grapes) 1 kg. in total;
- Lemons choice — 2 items;
- Fillet of sea fish — 2 kg.;
- Zucchini, eggplant — 1 kg in total;
- Kefir — 1 l (buy fresh, not store up for future use!);
- Lean beef, boneless — 1 kg.;
- Olive oil extra virgin — 500 ml.;
- Green tea of your favorite varieties (without additives and flavorings) — 1 pack.
Prohibited food for Japanese diet
Japanese diet can not eat foods such as:
- Alcohol and any carbonated water;
- Pastries made with white flour;
- Semi-finished products and fast food;
- Confectionery;
- Salt;
- fatty meats and fish;
- Bananas, grapes, persimmons;
- Sugar;
- Starchy vegetables;
- Sauces, spices and other seasonings;
- Med.
Japanese salt-free diet for 14 zen: the list of allowed foods
Meals consisting of meat, fish or animal, in e z a side dish of vegetables is quite popular and many people use them every day. People are psychologically difficult to refuse Ada spices, especially salt, and a variety of sweets in the form of cakes, confectionery and chocolates.
To make yourself for a week or two you forget about the snacks is the problem. Maybe you should "clean" your body temporarily going on the right food without salt?
Permitted foods when losing weight "Japanese":
- Croutons of dark bread;
- Kefir or yogurt, preferably homemade natural;
- Tomato juice is desirable to use home purchase or s flesh. Ordinary packaged juice in its composition may salt, which is prohibited;
- Low-fat cheese;
- Natural coffee;
- Sea fish, beef, chicken, boiled or steamed;
- Chicken or quail eggs in raw or cooked (cooking hard boiled);
- Zucchini, eggplant, parsnip root fried in butter;
- Unsweetened fruit, most often apples, pears, citrus fruits;
- Green tea without additives or flavorings;
- Mineral or purified water without gas;
- Lemon juice which can be added to dishes to improve the taste;
- Vegetable oil – olive or unrefined;
- Fruits: cherries, apples, kiwi, citrus, pear, plum;
- Fresh vegetables: cabbage and carrots raw or cooked. You can use either whole pieces or chopped or grated natertymi.
Foods and spices that are not included in this list are considered prohibited. The ban also includes such fruits as grapes and banana.
From beverages is prohibited lemonades, juices, soda, alcohol of any strength. Categorical taboo on the various sauces, spices, marinades.
Japanese diet for 14 days: complete menu
The Japanese diet 14 Zen menu each day and the scheme currently popular in the world. She attracts men low cheap, thus, the term diet is only for two weeks.
A noticeable result at the end of the period, which persists after cessation proper diet. Sorry, ale to overcome two weeks of diet you will have to do a samurai testing.
First day.
- Breakfast: coffee without sugar and milk;
- Abed: 2 boiled eggs, boiled cabbage e oil and a glass of tomato juice;
- Dinner: 200g of boiled or fried fish.
The second day.
- Breakfast: slice of rye bread and coffee without sugar;
- Abed: 200g of boiled or fried fish with boiled cabbage and vegetable oil;
- Dinner: 100 g boiled beef and a Cup of yogurt.
The third day.
- Breakfast: slice of rye bread, dried in the toaster, or sweet biscuits without additives, coffee without sugar;
- Abed: zucchini or eggplant, fried in vegetable oil, in any quantity;
- Dinner: 200 g unsalted boiled beef, raw cabbage, vegetable oil and 2 boiled eggs.
Fourth day.
- Breakfast: a small fresh carrot with juice of one lemon;
- Abed: 200 grams of boiled or grilled fish and a glass of tomato juice;
- Dinner: 200 g of any fruit.
The fifth day.
- Breakfast: a small fresh carrot with juice of one lemon;
- Abed: boiled fish and a glass of tomato juice;
- Dinner: 200 g of any fruit.
Sixth day.
- Breakfast: coffee without sugar;
- Abed: unsalted boiled chicken 500 g. s h salad of fresh cabbage and carrots in vegetable oil;
- Dinner: fresh carrot small size and 2 boiled eggs.
Seventh day.
- Breakfast: green tea;
- Abed: 200 g unsalted boiled beef;
- Dinner: 200 g of fruit or 200 grams of boiled or fried fish or 2 eggs with fresh carrots in vegetable oil or boiled beef and 1 Cup of yogurt.
The eighth day.
- Breakfast: coffee without sugar;
- Abed: 500 g boiled chicken without salt and a salad of carrots and cabbage in vegetable oil;
- Dinner: a small fresh carrot in e vegetable oil and 2 boiled eggs.
Ninth day.
- Breakfast: medium carrots with lemon juice;
- Abed: 200 grams of boiled or grilled fish and a glass of tomato juice;
- Dinner: 200 g of any fruit.
The tenth day.
- Breakfast: coffee without sugar;
- Abed: 50 g of cheese, 3 small carrots with vegetable oil and 1 boiled egg;
- Dinner: 200 g of any fruit.
Eleventh day.
- Breakfast: coffee without sugar and a slice of rye bread;
- Abed: zucchini or eggplant, fried in vegetable oil, in any quantity;
- Dinner: 200 g boiled beef without salt, 2 boiled eggs and fresh cabbage with vegetable oil.
The twelfth day.
- Breakfast: coffee without sugar and a slice of rye bread;
- Abed: 200 grams of boiled or grilled fish with fresh cabbage in vegetable oil;
- Dinner: 100 g unsalted boiled beef and a Cup of yogurt.
The thirteenth day.
- Breakfast: coffee without sugar;
- Abed: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice;
- Dinner: 200g of boiled or fried fish in vegetable oil.
Fourteenth day.
- Breakfast: coffee without sugar;
- Abed: boiled or grilled fish 200 g, fresh Kale W olive oil;
- Dinner: 200 g boiled beef, glass of kefir.
The Japanese diet 14 Zen: table
In the web you can find several options menu of the Japanese diet on 14 Zen, each of which is depicted in detail on the day. One of them includes the following breakfasts, Lunches and dinners in the form of a table for each day (14 days).
The output of the Japanese diet
The first week of the Japanese diet is extremely crucial period. In this hour, the body continues to lose weight and adapt new parameters, so it is important not to pounce on the hedgehog, and slowly enter into the diet of conventional foods. They should be very natural.
Below the result achieved was fixed, out of the diet should be gradual. The recovery period should last twice as long. So, the period of recovery from the 14-day Japanese diet should last no less than 28 Zen – that means 4 weeks:
- Eat fractional (5-6 times a day);
- For Breakfast eat porridge made with water (buckwheat, oatmeal, rice) and omelettes. Your daily dose should be about 200 g;
- Dinner of fruit, replace a full meal of three vegetables and proteins (for example, 200 grams of vegetable stew and chicken cutlet, steamed);
- Add salt to the hedgehog slowly: at the beginning of the output to use not more than 5 g of salt per day;
- Do not reduce the amount of protein;
- During the day you need to do 2-3 snack in e dairy products and fruits;
- In the first week gradually increase the consumed servings of meat and fish dishes – 50 g, vegetable – 100 g.
Approximate the exit menu of the Japanese diet for 2 weeks:
Day 1-3.
- Breakfast: omelette of 2 eggs 150 ml milk (2.5% fat), 1 cracker, black coffee;
- Abed: 200 g boiled beef or 200 grams of baked cod, 100 g of fresh vegetables;
- Dinner:100 g of cottage cheese (5% fat) or 250 ml of yogurt (2.5% fat) and 1 Apple.
Day 4-6.
- Breakfast: 200 g of oatmeal in water (no sugar and oil);
- Snack: 1 orange, 1 kiwi;
- Abed: 200g baked chicken breast, 100 g of fresh vegetables (cabbage, carrot, pepper);
- Dinner: 200 g boiled shrimp or 150 g of cottage cheese (7% fat), 1 cucumber.
Day 7-10.
- Breakfast: 200 g of oat porridge on the water without sugar and butter, 2 toast (20 g);
- Snack: 1 any fruit;
- Abed: 200 g of vegetable soup, 100 g of boiled beef;
- Snack: 100g natural yogurt;
- Dinner: 200g baked chicken breast, 150 grams of any vegetables, steamed.
Day 11-14.
- Breakfast: 200 g of any cereal with nuts, dried fruit and honey (no more than 1 th of a teaspoon), 2 toast (20 g);
- Snack: 1 any fruit, 100 g natural yogurt or cottage cheese (5% fat);
- Abed: 200 g of any soup on low-fat chicken broth, 150 g of boiled chicken breast, 2 fresh cucumber;
- Snack: 1 any fruit or 150 g natural yogurt;
- Dinner: 200 g boiled mussels, 150 g of vegetable stew;
- Snack: 200 ml of yogurt (2.5% fat).
Samurai rules of the Japanese diet
The main recommendations for the implementation of the Japanese method of weight loss:
- Strictly follow the menu, do not change products. Minimizes the number of ingredients listed on the menu, as well as avoid interruptions and deviations the hell of it;
- Smoothly exit the limited power mode, try immediately to return and harmful products;
- During weight loss drink plenty of pure water without gases, which may at room temperature. Water will give the feeling of satiety and ensures the elimination of toxins and harmful substances;
- Eat no later than two hours Yes sleep;
- After waking up on an empty stomach drink 200 ml. of water to improve metabolism;
- If most of the allowed foods you do not like, refrain hell diet;
- When phenomena Alen weakness, migraines, aches in Celje immediately stop complying with this diet.
3 recipe popular dishes of the Japanese diet
To diet tolerated as easily as possible, we suggest you adopt a few recipes that will allow you to withstand this marathon of weight loss so bitter end. Do not forget that a hell of salt should be abandoned completely.
Recipe 1. The baked fish.
This dish is suitable for any diet.
Ingredients:
- Cod fillets — 300 g;
- Zucchini — 100 g;
- Soy sauce — 50 ml.
App training:
- Fillet cut into big enough pieces;
- Marinate in sauce for 3 hours;
- Zucchini cut into slices. Leave for half an hour, pour off the juice;
- Sleeve put the fish on top of it — the zucchini;
- Pour the remaining marinade;
- Sleeve to tie, make a few punctures;
- Bake half an hour in an oven heated Yes 180 °C. Bon appetit!
Recipe 2. Salads W cooked cabbage.
This dish phenomenon is a staple in the Japanese diet.
Ingredients:
- Cabbage — 200 g;
- Canned green peas — 30 g;
- Vegetable oil — 30 ml.;
- Parsley — to taste;
- Dill — to taste.
App training:
- Cabbage leaves boiled and tender (about 30 minutes);
- Cool them;
- Slice it into small strips;
- Mix in the butter, peas and chopped herbs. Bon appetit!
Recipe 3. Diet soup.
The perfect recipe for a salt-free or rice options.
Ingredients:
- Pollock fillets — 300 g;
- Water — 1.5 l;
- Egg — 1 PC.;
- Onion — 1 PC.;
- Sea cabbage — 150 g;
- Soy sauce — 50 ml.;
- Rice — 100 g
App training:
- Chop the onion, marinate in sauce for 3 hours;
- Yes, boil half cooked rice, add Yes his fish, cut into chunks, cook Yes of readiness;
- Seaweed slice, add to the soup;
- Pickled onions down there, but without the marinade;
- Scrambled egg slowly pour into the soup in a thin stream, stirring constantly;
- Immediately remove from the heat;
- Serve in cold and hot. Bon appetit!
The Japanese diet is frying allows as app cooking, but we do not offer prescriptions as steam, boiled and stews will contribute significantly to more rapid weight loss.
Japanese dinner. In the evening, the Japanese can taste dishes such as rice with furikake (dried mixture), seaweed, red fish, miso soup, salad, steamed vegetables, green tea.
The Japanese diet: contraindications
The Japanese method is designed for people with no health problems. In the presence of esneh serious diseases it is better to refuse the thought of hell to "sit" on a hard diet.
List the main contraindications:
- Inflammation;
- Gastric diseases (gastritis, ulcer);
- Lactation;
- Kidney failure;
- Cholecystitis;
- Viral infection;
- Hepatitis;
- Cholelithiasis;
- Load excessively emotional, intellectual, physical;
- AIDS;
- Hypertension;
- Chronic disease;
- Neuralgia;
- Diabetes mellitus;
- Menopause;
- Age Yes 18 years of age and after 55;
- Obesity. Japanese diet for weight loss is recommended for healthy people to shape correction and a hell of a rid of a few extra pounds.Obesity is a disease and hold their own drastic changes in the diet of people with such a problem is strictly prohibited.Possible negative effects: metabolic disorders, a sharp increase in the mass of the whole. Any diet for patients with obesity prescribed by your doctor.
If the phenomenon began to be side effects such as dizziness, tachycardia, stomach pain, dryness of lips and skin, this may indicate dehydration and the violation of its functioning. Will have to finish the diet and be sure to get checked out by your doctor to avoid complications.
You should apply the Japanese diet? To answer this question as everyone will have their own. Rave reviews in the Internet can push the solution, but do not forget about the individual characteristics of the organism.
Rapid weight loss and the ability to hold a lever and after is a complex of measures, strict discipline and proper regime. Be beautiful and healthy! Success!