Japanese diet for 14 days: menu for every day, table

The Japanese diet for 14 days is one of the popular weight loss schemes, developed by specialists from the Japanese Yaeks clinic. It contains a specific list of products, has a simple menu and an effective technique that is easy to follow at home.

A strict diet for every day requires the fulfillment of several conditions: disciplined nutrition, exclusion of prohibited foods and regular heavy drinking.

The finished table can be printed and hung on the wall.

The duration of the Japanese diet is 14 days. The demand for the Japanese diet is explained by its quick results and stable, long-lasting effect: in 2 weeks, with the right approach, you can get rid of 5 or more kilograms of excess weight.

What is the Japanese diet?

Diet duration: 14 days;
Specifics: strict low-calorie protein diet,
Approximate cost of the diet: budget (about 2 thousand rubles for 2 weeks);
Results of the Japanese diet: weight loss by 5-8 kg;
Recommended frequency: no more than 2 times a year;
The main advantage of the diet: maintaining the results for a long time (provided you exit the diet correctly).

Japanese diet for 14 days: what to expect?

Don’t expect much variety in the menu - all foods allowed on the Japanese diet for 14 days are very familiar to Russians. This is an undoubted advantage, since the risk of allergic reactions to exotic foods is minimal, and the recommended foods for meals can be bought in any, even the smallest supermarket.

It is not known exactly why this diet for weight loss was called Japanese. According to one version, it was developed in a certain Tokyo clinic, according to another, the name was inspired by an easy, simple and clear diet plan, following which gives an inspiring effect (similar to the Japanese way, right? Follow the rules, try your best, and you will receive a reward) .

In addition, the Japanese 14-day diet, which has become widespread among those losing weight around the world, is distinguished by moderation in both the composition and calorie content of the recommended foods, and this also connects it with the traditional Japanese eating style.

Nutritionist Naomi Moriyama from Japan believes that the secret of youth and long life expectancy of her fellow countrymen lies in small portion sizes and a diet containing a small amount of carbohydrates.

The second group is histamine liberators

Histamine liberators include foods that cause specialized immune response cells (mast cells) to release histamine.

This happens when the product is consumed in large quantities. Even if an allergic reaction has not been observed before.

Most often these products include: citrus fruits, pineapples, tomatoes, cocoa, chocolate, seeds and nuts, legumes (in particular soybeans), honey, spices and ester-rich products (horseradish, radish, radishes, mustard) and, of course, fast foods -food stuffed with dyes, flavors and preservatives.

Spaghetti (Delicate), 340 g, Shirataki

189 ₽

Dietary supplement NOT A MEDICINE

Japanese diet rules

However, moderation is, unfortunately, unusual for many Russian residents, and reducing calories can become a real problem. Moreover, the Japanese diet for weight loss involves really strict restrictions.

Protein

Moreover, the main component that supplies the body with energy in the Japanese diet is protein, obtained from chicken eggs, poultry, lean meat, fish and dairy products. Carbohydrates can be obtained from some of the permitted vegetables, fats can be obtained from vegetable oils, which can be used for cooking and salad dressing, as well as those contained in meat and fish.

Cellulose

Vegetables and fruits are rich in fiber, the amount of which on some days of the Japanese diet is not particularly regulated, so the gastrointestinal tract can fully cope with its work.

Beverages

Coffee and green tea invigorate and contain healthy antioxidants (so it is better to choose high quality tea and coffee, natural, without artificial additives).

Drinking regime is very important on any diet, and Japanese is no exception. During the day, drink large amounts of clean, still water at room temperature to both help your stomach feel full and speed up the elimination of processed animal proteins from your body.

What to give up

The main rule is quality products!

As mentioned above, significant restrictions are not required if you want to eat healthy. The main thing is not to overuse potentially harmful products. What does it mean? It's simple.

Even the most harmful chips and similar foods can be eaten, but only periodically and in reasonable quantities. In this case, unhealthy dishes will not bring any harm and will allow you to satisfy the gastronomic needs of any person.

It is not necessary to refuse any product, but you should always be careful in terms of its use. With some caution you can eat:

chips, kirieshki and similar “pickles”;
all fried, smoked, pickled and salted foods;
coffee and black tea;
lemonades;
sweets and sugar directly;
canned products of any kind;
fatty dairy products;
bakery and similar products.

Perhaps it is better to avoid meal replacements, food additives and sauces completely. Even in small quantities, these products provoke problems in the body’s functioning and are in no way compatible with the idea of proper nutrition. Otherwise, a healthy diet does not require restrictions.

Warnings

As can be noted, the Japanese diet contains all the essential nutrients, but with serious restrictions on composition and quantity. Therefore, this diet cannot be considered balanced and cannot be followed for more than 14 days so as not to harm your health.

Be careful because in the first days of the diet, your body may react differently to reducing the amount of carbohydrates in your diet: you may experience body aches, weakness, dizziness and headache. If you have such symptoms, do not torture yourself and your body, quit the diet and be sure to get examined by a doctor!

The main way to achieve the desired result on the Japanese diet within 14 days is to strictly follow its plan.

It is forbidden to change days and consume non-recommended products at will. The only exception is morning coffee - it can be replaced with a cup of green tea without sugar. You should avoid salt for the entire duration of the diet, but if this prohibition causes discomfort for your taste buds, then add minimal salt to your food.

Since the Japanese diet for 14 days is quite strict, before starting it you should prepare your body and prepare yourself psychologically. By giving up sweets and fast food, reduce your usual portion size. At the end of the diet, you will receive your reward for your work - in 14 days the Japanese diet allows you to get rid of 5 extra pounds.

The benefits of proper nutrition and its basic principles

Some foods should be eliminated completely

Proper nutrition is the key to a long and problem-free life for any person. Everyone knows this aphorism: “We are what we eat.” He does not exaggerate the importance of diet in people’s lives one bit, so if you want to lead a healthy lifestyle, this phrase should be taken as an axiom and never forgotten.

To eat right, you don't need to take any complicated measures. The main thing is to eat food that does not harm the body. Basically, such products are rich in plant components, vitamins and microelements.

Proper nutrition is not something boring and difficult to organize. There is no need to give up harmful goodies when selling it - it’s enough not to abuse them. Examples of tasty but unhealthy food include chips, fast food, smoked meats and similar products.

By approaching your diet selectively and wisely, any person will be able to eat tasty, but at the same time beneficial for their health. The most important point in a proper diet is food, which is not surprising.

However, we must not forget about other principles of healthy, proper nutrition. These fully include:

Japanese diet for 14 days: the principle of losing weight

The essence of the Japanese diet is expressed in a few words: low-calorie, protein, minimal amount of salt. Accordingly, thanks to these three main foundations, the process of losing weight starts:

Protein is able to enhance heat production, which accelerates metabolism, promoting weight loss;
Due to the restriction of salt in the diet, excess fluid is removed from the tissues, swelling is eliminated, and blood pressure is normalized;
A small amount of calories enters the body. Therefore, he has to activate his own reserves;
The body spends a lot of energy on the absorption of protein products, which entails fat burning.

The diet is suitable for people of any weight category. If you need to lose 3-4 kg, it will be enough to follow a diet for 7 days. If you need to lose weight from 5 kg or more, then you will have to adhere to the Japanese diet for 14 days.

If there are no contraindications and you feel excellent, you can stretch it out for a month, since, in addition to proteins, it still contains fats (vegetable oil) and carbohydrates (rice).

Japanese diet for 14 days, important points

The most effective diet for fast weight loss is the Japanese diet. Only the Dukan diet , but they have a difference in duration: if the Japanese diet lasts only two weeks, then the Dukan diet will last for months when all its stages are completed.

Read the ARTICLE about the Dukan diet

Efficiency

The effect of the Japanese diet depends on many factors: a person’s health, his level of activity, discipline, and metabolic characteristics.

Of course, strict adherence to the menu and diet has an effect: people lose from 2 kg in 7 days to 10 kilograms in a full two-week cycle. However, the first weight loss is due to the removal of fluid and waste. If you see minus two kilos on the scales in the first three days of the diet, do not celebrate your victory: the weight may return.

Every diet is a temporary result. As soon as the restrictions stop, the excess weight returns. The Japanese diet retains a longer-lasting effect than its analogues, but subject to restructuring the diet and changing eating habits.

If after a diet you start bingeing on cakes and sweets, all previous efforts and restrictions will be in vain: your body weight will even exceed the initial one. It is also important to observe the general nutritional culture: eat in small portions, control the process of saturation and do not overeat. Only a healthy lifestyle and the right menu will maintain the results achieved and give the desired effect from the Japanese diet!

Recipes for healthy eating

Smoothie with pineapple and banana

1.2 g Protein
2.7 g Fat
15.9 g Carbohydrates
92.1 kcal

5-10 min.

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#banana
#vegetarian dish
#water
#dietary
#for vegans
#breakfast
#drink
#low calorie
#dinner
#dinner
#fruits

Other recipes

Japanese diet for 14 days: main principles of dietary nutrition

The Japanese diet was developed about 16 years ago, during which time many people who wanted to lose weight appreciated its effectiveness. The Japanese diet implies a salt-free diet with a significant reduction in carbohydrates.

A characteristic feature of the diet is three meals a day and plenty of liquid. This diet is suitable for people aged 18 to 40 years and is not gender specific, that is, the diet is suitable for both men and women.

The basic rules for using the Japanese diet are:

It is necessary to monitor the consumption of large amounts of clean water;
Fish can be eaten not only boiled;
There are no restrictions on the use of cereals, in most cases rice, legumes;
Eating cabbage and other vegetables is allowed;
It is strictly forbidden to consume simple carbohydrates for 14 days;
When preparing dishes, you must use only recommended products;
It is acceptable to drink morning coffee without sugar;
It is forbidden to switch days of the diet: on the fifth day you must eat only those dishes that are prescribed for that day;
When preparing dishes, the priority remains lean beef, although it is acceptable to use skinless chicken.

“Japanese” is based on reducing daily calories and giving up carbohydrates, especially fast ones. Dietary nutrition involves avoiding salt, fatty, and smoked foods. Products such as alcohol, juices, soda and any fast food are also contraindicated during the diet.

Strict adherence to these tips leads to an acceleration of metabolism, as a result of which excess fat deposits are burned and converted into energy. The Japanese diet belongs to the class of protein diets. The basis of nutrition is chicken eggs, rabbit and chicken meat, fish and some dairy products.

Of carbohydrates, only some vegetables are allowed to be consumed in small quantities. A prerequisite is the normalization of water balance; in addition to the fact that those losing weight need to drink at least 2 liters of clean water, the menu must also include green tea, coffee or chicory.

Basic principles of proper nutrition:

Individual choice of Japanese diet: for 7 and 14 days. If you have a small amount of excess weight, it is enough to stick to the diet for 7 days. If you are overweight, it is better to follow the Japanese diet for 14 days; reviews show that in the first case, weight loss is about 6 kilograms, in the second - up to 10 kilograms;
Strict adherence to the diet: the proposed products cannot be replaced with alternative ones. You can only use tomato juice instead of tomatoes, white cabbage instead of spinach;
Strict absence of sugar: all refined carbohydrates, sweet foods, baked goods and flour products, honey are strictly prohibited;
A gradual entry and exit from the Japanese diet is required. Results are less noticeable in those who switch to this diet from another diet. And they are clearly visible if the preliminary nutrition was not dietary. If you have a full diet on the eve of the “Japanese” meal, you should arrange a fasting day (kefir or apple) or at least make a light dinner (some boiled brown rice with a salad of fresh vegetables). When leaving, you should introduce everyday foods gradually, about 1 per week;
Mandatory lack of salt: the salt-free Japanese diet is aimed at removing excess fluid from the body, due to which up to 30% of excess weight is lost;
Prohibition of exceeding deadlines. It is strictly forbidden to continue dietary nutrition for more than 14 days due to the danger to the body;
A sufficient amount of fluid is necessary: during the day you should drink 2 liters of still water. Tea (you can drink green) and coffee are not included in this volume;
Strict adherence to consistency: the Japanese diet, the menu of which is designed with the goal of gradual weight loss and long-term preservation of the result, does not tolerate changes in the proposed diet. You cannot rearrange the days and menus for breakfast, lunch, and dinner.

Reviews

Judging by the reviews of those losing weight on the Internet, the effect of using the Japanese diet for weight loss depends to a large extent on how much excess fat deposits and water exceed the norm and on the initial state of health of the person. If you combine this with strict adherence to diet, diligence and a positive attitude, then you can consider yourself a winner.

Most often in reviews, those losing weight note the difficulty of eating foods and dishes without salt and sugar, but they are quite satisfied with the result of the diet - minus 6-7 kg.

It can be noted that the advantage of the Japanese diet is the ability to obtain excellent results in weight loss and cleansing the body in such a short period of time, and with the help of a wide range of permitted products it will relieve discomfort and the feeling of a constantly empty stomach.

It is worth taking photos before and after the diet, and then take photos 2-4 weeks later. In this way, you can be sure that the diet test was successful. It will be nice to know that even after leaving it, all the parameters of the figure’s weight remained in place, unless a couple more centimeters at the waist and a few extra kilos disappeared.

Advantages and disadvantages of the Japanese diet for 14 days

Pros of the Japanese diet:

The risk of cardiovascular diseases is reduced (also due to reducing salt in the diet);
Lasting results if you exit the diet correctly (i.e. you will not gain back the lost kilograms);
Availability of products listed on the menu—no exotic items;
Minimal salt consumption reduces swelling;
Protein products will not allow the skin to stretch and sag after losing weight;
You can use different methods of preparing dishes: not only steaming, stewing or boiling - you can even fry them, without excluding vegetable oil from the diet;
Plant foods replenish the body with essential vitamins and microelements;
Significant weight loss.

Disadvantages of the Japanese diet:

Three meals a day without snacks does not correspond to the principles of healthy weight loss, when meals are split, up to 5-6 times a day;
Many contraindications;
The frequency of use of the diet is only once every 6 months;
The small average daily calorie intake is only 800 kcal, which is not enough for those who are accustomed to physical and mental activity;
Possible dehydration;
Every morning you have to start with a cup of black coffee on an empty stomach, which not every heart and stomach can handle;
The wrong way out of the diet is fraught with rapid weight gain;
The diet is not entirely balanced, since there is a significant bias towards proteins at the expense of carbohydrates and fats;
Because of this diet, by the end of the diet, many begin to experience dizziness, decreased performance, drowsiness and weakness.

A small daily number of meals (only 3 instead of 5-6 healthy) and a lack of snacks may not be easy on the Japanese diet, so be prepared for this. It is recommended to have dinner at least 2 hours before bedtime, and start the morning with a glass of water - this stimulates metabolism and allows you to better tolerate the absence of breakfast.

Contraindications

The Japanese diet also has its contraindications, which are not recommended to be ignored. Do not use the diet for children!

You cannot test your body if you have:

Any metabolic disease: obesity, diabetes (see diet 9 for type 2 diabetes), white muscle Keshan disease, metabolic arthritis-periarthritis (gout), hydroxypathic and pyrophosphate arthropathy, acaptonuria and ochrontotic arthropathy, osteoarthritis and rheumatism, metabolic and autoimmune disease liver: chronic hepatitis, primary biliary cirrhosis and primary sclerosing cholangitis, liver tumors, helminthiases: trematodes and echinococcosis, hereditary metabolic diseases and vitamin deficiency.
Endocrine changes (puberty, pregnancy, lactation, menopause, after abortion).
Severe kidney diseases (pyelonephritis and glomerulonephritis), liver (cholecystitis, hepatitis and cholelithiasis - it is better to adhere to a diet for liver diseases), heart and vascular diseases (hypertension and hypotension, coronary artery disease, vegetative-vascular dystonia).
Any manifestation of gastritis, including the remission phase of chronic gastritis (here it is better to use a diet for gastritis).
Physical activity and hard work.

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List of staple foods for the Japanese diet for 14 days

Fresh chicken eggs - 2 dozen;
Chicken fillet - 1 kg;
Fresh carrots - 2-3 kg;
Tomato juice - 1 l.;
High-quality coffee beans or ground - 1 pack;
White cabbage - 2 medium sized forks;
Fruits (except bananas and grapes) - 1 kg. total;
Selected lemons - 2 pcs.;
Sea fish fillet - 2 kg;
Zucchini, eggplant - 1 kg. total;
Kefir - 1 l. (buy fresh, don’t store for future use!);
Lean beef, pulp - 1 kg;
Extra virgin olive oil - 500 ml;
Green tea of your favorite variety (without additives or flavorings) - 1 pack.

Japanese salt-free diet for 14 days: list of allowed foods

Dishes consisting of fish or animal meat with a side dish of vegetables are quite popular and many people eat them every day. It is psychologically difficult for people to give up spices, especially salt, and various sweets in the form of baked goods, confectionery and sweets.

Forcing yourself to forget about sweets and treats for a week or two is a problem. It would be useful, before starting a diet, many people should cleanse their body and temporarily switch to proper nutrition without salt.

Read the ARTICLE about fasting days

Allowed products for weight loss in the “Japanese” diet:

Rusks from dark bread;
Kefir or yogurt, preferably homemade natural;
It is advisable to consume tomato juice, homemade or purchased with pulp. Regular packaged juice contains salt, which is prohibited;
Hard low-fat cheese;
Natural coffe;
Sea fish, beef, chicken, boiled or steamed;
Chicken or quail eggs, raw or boiled (hard-boiled);
Zucchini, eggplant, parsnip root fried in oil;
Unsweetened fruits, most often apples, pears, citrus fruits;
Green tea without additives or flavorings;
Mineral or purified water without gas;
Lemon, the juice of which can be added to dishes to improve the taste;
Vegetable oil – olive or unrefined sunflower;
Fruits: cherries, apples, kiwi, citrus fruits, pear, plum;
Fresh vegetables: cabbage and carrots, raw and boiled. You can eat it whole, in pieces, chopped or grated.

Products and spices that are not included in this list are considered prohibited. Fruits such as grapes and bananas are also prohibited.

Drinks prohibited are lemonade, juice, soda, and alcohol of any strength. A categorical taboo on various sauces, spices, marinades.

Japanese diet menu

List of “correct” products

Table of proper nutrition for every day

The concept of “the right product” is an extremely ambiguous definition. In general, it should be understood as all types of food that will be beneficial to the body and will not cause harm to it when consumed.

Such products fully include:

greens rich in fiber;
vegetables;
fruits;
berries;
meat;
fish;
seafood;
cereals;
milk products;
green tea and some types of black;
compotes and fruit drinks.

All other products cannot be classified as correct and healthy. Taking them may be harmless, but it must be organized in a dosed and adequate manner.

In addition to the type of food itself, the technology of its preparation should be taken into account. The most useful and correct option would be to eat dishes prepared by boiling, steaming or baking.

You can eat fried, smoked and pickled products, but it is important to do this with extreme caution and always without abuse.

Japanese diet for 14 days: menu

The Japanese diet 14 days menu for every day and the scheme is currently popular in Russia. It attracts people due to its low cost, while the duration of the diet is only 2 weeks.

A noticeable result after a period of time, which persists after proper cessation of the diet. Unfortunately, you will have to be patient to complete the two-week diet, but it will be worth it.

1 day Japanese diet

Breakfast: coffee without sugar and milk.
Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish.

Day 2 of the Japanese diet

Breakfast: a piece of rye bread and coffee without sugar.
Lunch: 200 g of boiled or fried fish with boiled cabbage and vegetable oil.
Dinner: 100 g of boiled beef and a glass of kefir.

Day 3 of the Japanese diet

Breakfast: a piece of rye bread, toasted in a toaster, or unleavened biscuits without additives, coffee without sugar.
Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g of unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.

Day 4 of the Japanese diet

Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.

Day 5 of the Japanese diet

Breakfast: a small fresh carrot with the juice of one lemon.
Lunch: boiled fish and a glass of tomato juice.
Dinner: 200 g of any fruit.

Day 6 of the Japanese diet

Breakfast: coffee without sugar.
Lunch: 500 g unsalted boiled chicken with fresh cabbage and carrot salad in vegetable oil.
Dinner: small fresh carrots and 2 boiled eggs.

Day 7 of the Japanese diet

Breakfast: green tea.
Lunch: 200 g unsalted boiled beef.
Dinner: 200 g of fruit or 200 g of boiled or fried fish or 2 eggs with fresh carrots in vegetable oil or boiled beef and 1 glass of kefir.

Day 8 of the Japanese diet

Breakfast: coffee without sugar.
Lunch: 500 g of boiled chicken without salt and carrot and cabbage salad in vegetable oil.
Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.

Day 9 of the Japanese diet

Breakfast: medium carrot with lemon juice.
Lunch: 200 g of boiled or fried fish and a glass of tomato juice.
Dinner: 200 g of any fruit.

Day 10 of the Japanese diet

Breakfast: coffee without sugar.
Lunch: 50 g of cheese, 3 small carrots in vegetable oil and 1 boiled egg.
Dinner: 200 g of any fruit.

Day 11 of the Japanese diet

Breakfast: coffee without sugar and a slice of rye bread.
Lunch: zucchini or eggplant, fried in vegetable oil, in any quantity.
Dinner: 200 g of boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.

Day 12 of the Japanese diet

Breakfast: coffee without sugar and a slice of rye bread.
Lunch: 200 g of boiled or fried fish with fresh cabbage in vegetable oil.
Dinner: 100 g of boiled unsalted beef and a glass of kefir.

Day 13 of the Japanese diet

Breakfast: coffee without sugar.
Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
Dinner: 200 g of boiled or fried fish in vegetable oil.

Day 14 of the Japanese diet

Breakfast: coffee without sugar.
Lunch: boiled or fried fish 200 g, fresh cabbage with olive oil.
Dinner: 200 g of boiled beef, a glass of kefir.

Quitting the Japanese Diet

The first week of leaving the Japanese diet is a very important period. At this time, the body continues to lose weight and adapt to new conditions, so it is important not to pounce on food, but to slowly introduce familiar foods into the diet. They must be exclusively natural.

In order for the achieved result to be consolidated, you should exit the diet gradually. The exit period should last twice as long.

So, the period of exit from the 14-day Japanese diet should last at least 28 days - that is, 4 weeks:

Eat small meals (5-6 times a day);
For breakfast, eat porridge cooked in water (buckwheat, oatmeal, rice) and omelettes. Your single serving should be about 200 g;
Replace a fruit dinner with a full meal of vegetables and proteins (for example, 200 g of vegetable stew and a steamed chicken cutlet);
You should add salt to your food gradually: at the beginning of your trip, consume no more than 5 g of salt per day;
Do not reduce the amount of protein foods;
During the day you need to make 2-3 snacks from fermented milk products and fruits;
In the first week, gradually increase the consumed portions of meat and fish dishes - by 50 g, vegetables - by 100 g.

Sample menu for quitting the Japanese diet for 2 weeks

Day 1-3 of leaving the Japanese diet

Breakfast: omelet of 2 eggs and 150 ml. milk (2.5% fat), 1 loaf of bread, black coffee.
Lunch: 200 g of boiled beef or 200 g of baked 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 of leaving the Japanese diet

Breakfast: 200 g of oatmeal with water (without sugar and butter).
Snack: 1 orange, 1 kiwi.
Lunch: 200 g baked chicken breast, 100 g fresh vegetables (cabbage, carrots, peppers).
Dinner: 200 g of boiled shrimp or 150 g of cottage cheese (7% fat), 1 cucumber.

Day 7-10 of leaving the Japanese diet

Breakfast: 200 g of oatmeal in water without sugar and butter, 2 pieces of toast (20 g each).
Snack: 1 any fruit.
Lunch: 200 g vegetable soup, 100 g boiled beef.
Snack: 100 g of natural yogurt.
Dinner: 200 g baked chicken breast, 150 g any steamed vegetables.

Day 11-14 of leaving the Japanese diet

Breakfast: 200 g of any porridge with nuts, dried fruits and honey (no more than 1 teaspoon), 2 pieces of toast (20 g each).
Snack: 1 any fruit, 100 g of natural yogurt or cottage cheese (5% fat).
Lunch: 200 g of any soup with 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 boiled mussels, 150 g vegetable stew;
Snack: 200 ml. kefir (2.5% fat).

What to avoid:

bananas, grapes, fruits with a high sugar content;
starchy vegetables;
confectionery and bakery products;
semi-finished products, canned food, preparations;
products with high amounts of natural and artificial sugar;
dairy products;
beef, pork;
butter, sauces, ketchup and mayonnaise;
breakfast cereals, granola, muesli;
chips, cookies, bars;
alcohol, carbonated and sweet drinks.

Basic rules of the Japanese diet

Main recommendations for following the Japanese weight loss method:

Follow the menu strictly, do not change products. Do not minimize the number of ingredients indicated on the menu, and also avoid breaks and deviations from it;
Smoothly exit the restricted diet, try not to immediately return to harmful foods;
While losing weight, drink enough clean, gas-free water at room temperature. Water will give you a feeling of fullness and ensure the removal of toxins and harmful substances;
Eat no later than 2 hours before bedtime;
After waking up on an empty stomach, drink 200 ml. water to improve metabolism;
If you don’t like most of the allowed foods, refrain from the diet;
If you experience weakness, migraines, or body aches, immediately stop following this diet.

Recipes for delicious Japanese diet dishes

To make the diet as easy as possible, we suggest you use these recipes for simple and tasty dishes that will allow you to endure this weight loss marathon to the bitter end. Do not forget that you must completely avoid salt.

Recipe 1. Baked fish

This dish is suitable for any diet.

Ingredients:

Cod fillet - 300 g;
Zucchini - 100 g;
Soy sauce - 50 ml.

How to cook:

Cut the fillet into fairly large pieces;
Marinate in sauce for 3 hours;
Cut the zucchini into slices. Leave for half an hour, drain the juice;
Place the fish in the sleeve, and the zucchini on top of it;
Pour in the remaining marinade;
Tie the sleeve, make several punctures in it;
Bake for half an hour in an oven preheated to 180°C. Ready!

Recipe 2. Boiled cabbage salad

This salad is a staple in the Japanese diet.

Ingredients:

White cabbage - 200 g;
Canned green peas - 30 g;
Vegetable oil - 30 ml;
Parsley - to taste;
Dill - to taste.

How to cook:

Boil cabbage leaves until soft (30 minutes);
Cool them down;
Chop into fine strips;
Stir in butter, peas and chopped herbs. Ready!

Recipe 3. Diet soup

The soup recipe is ideal for salt-free or rice options.

Ingredients:

Pollock fillet - 300 g;
Water - 1.5 l.;
Egg - 1 pc.;
Onion - 1 pc.;
Sea cabbage - 150 g;
Soy sauce - 50 ml;
Rice - 100 g.

How to cook:

Chop the onion and marinate in the sauce for 3 hours;
Boil the rice until half cooked, add fish, cut into pieces, and cook until done;
Chop the seaweed and add to the soup;
Place the pickled onions in the same place, but without the marinade;
Slowly pour the beaten egg into the soup in a thin stream, stirring constantly;
Remove from heat immediately;
Can be served both cold and hot. Ready!

The Japanese diet allows frying foods as a method of cooking, but we selected these recipes because steamed, boiled and stewed dishes will contribute to even faster weight loss.

Japanese dinner. In the evening, the Japanese can eat dishes such as rice with furikake (dried mixture), seaweed, red fish, miso soup, salad, steamed vegetables, and green tea.