Everyone knows about Megal-heroic "Japanese" diet.But few people know that there are opportunities that allow the use of non-food products at all.What can be eaten in "Japanese", read in the article.
"Japanese" Besana Nutrition is a popular weight loss technique, she won the trust of many women and men because of their efficiency.The principle of his action is low -carb, rich in proteins, activating the process incineration in the body.Traditional Japanese lasts 21 days: 7 days of preparation, 14 days of nutrition and exit of 4 legs.
Most 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 key step is to get out of the diet that does not require less exposure.If you don't break the terms, the problem of excess weight will remain in the past.
Rules
- Use only these products.
- The sequence of days and meals cannot be changed.
- Salt, sugar, alcohol, confectionery and flour products (except these) are completely excluded from the diet.
- You need to drink 1.5-2 liter of clean water without gas every day.
- If you don't use coffee, drink green tea without additives and flavors.
- Zucchini can be replaced with one of the following products: beets, pumpkin, cooked or fried carrots, Tsukkini, Pasternak root.This replacement will not affect the result of weight loss (subject to all rules).
- Zucchini (or alternative vegetable flasks) can be stoves in foil and is with an addition 1. Teaspoons of plant or olive oil.
- Raw egg can be excluded or replaced by boiled.
- Allowed to consume green or herbal tea between meals.
- Before you start, you must contact the specialization.
- You can repeat no more than twice a year.
Advantages
- Effective weight loss in a short time.
- Availability of products provided.
- A particular menu (without counting food and energy value of the dishes).
- Three meals (easy to combine with a study or work).
- The body is cleaned of toxins, because two weeks do not consume sugar, alcohol and salt.
- The squirrel is present in sufficient quantities - it prevents the loss of muscle mass.In addition, a lot of energy is spent on digestion and protein assimilation, which is why the metabolism is accelerating.
Consult
- Low calorie content Child.
- Unbalanced protein, fat, carbohydrate ratio and lack of basic vitamins, macro and trace elements.The consequence is worsening the condition of the skin, nails and hair, the fall of immunity.Therefore, complex vitamins must be taken during the Japanese diet.
- The lack of full breakfast is deprived of the body necessary for him in the morning of energy and increases the risk of the evening break.
- Great break between meals.
- The transition to a normal nutrition can be converted to a quick return.
Preparation
Body preparation is an integral phase of the Japanese diet for salt -free.Week before starting to leave fast food, reduce the number of candy, flour and fatty dishes, reducing the usual parts for 20% - the daily speed of your diet should be reduced by 500 calories.Try to dine at least three hours before bed and drink at least 1.5 liters of clean water a day.After waking up, be sure to drink 250 ml of water at room temperature.This activates metabolism and will better pass the breakfast deficiency in this period.
Me
7 days
1. Day
- Breakfast: Black coffee.
- Lunch: 2 cooked eggs, 150 g salads (Beijing cabbage + carrot + 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.
2. Day
- Breakfast: Toast from rye bread (15 g), black coffee.
- Lunch: 200 g of baked cod, 150 g cabbage Beijing + 1 teaspoon of vegetable oil.
- Dinner: 200 g of boiled beef, 200 ml kefir (2.5% fat).
3. day
- Breakfast: Black coffee.
- Lunch: 1 cooked egg, 150 g graved carrots + 1 teaspoon of vegetable oil.
- Dinner: 2 apples.
4. Day
- Breakfast: Toast from rye bread, black coffee.
- Lunch: 1 Average flask, fried in plant oil, 2 apples.
- Dinner: 200 g cooked beef, 2 cooked eggs, 150 g of cabbage Beijing.
5. Day
- Breakfast: 150 g of granted carrots with lemon juice.
- Lunch: 200 g of baked hek, 200 ml tomato juice.
- Dinner: 200 g of Baked Hek, 150 g of cabbage Beijing.
6. Day
- Breakfast: Black coffee.
- Lunch: 300 g of cooked chicken breast, 150 g Salads (Beijing cabbage + carrot).
- Dinner: 2 cooked eggs, 150 g of grated carrots + 1 teaspoon of vegetable oil.
7. Day
- Breakfast: green tea.
- Lunch: 200 g of boiled beef, 200 g of any fruit (per season).
- Dinner: any of the previous options.
9 days
The menu for 7 days of 9-day Japanese nutrition is no different from the option 7. days.
8. Day
- Breakfast: green tea.
- Lunch: 200 g cooked beef, 2 apples or 1 orange.
- Dinner: 200 g of Baked Hek, 150 g of cabbage Beijing.
9. Day
- Breakfast: Black coffee.
- Lunch: 200 g Salads (carrots + cabbage), 150 g of cooked chicken breast, 2 cooked eggs.
- Dinner: 150 g of naribene carrots + 1 teaspoon of vegetable oil.
Products required for 13-day and 14-day Japanese diet
- Natural coffee (in cereals or soil) - 1 package.
- Fresh eggs - 20 pieces.
- Fish fillet - 2 kg.
- Green tea without aroma - 1 package.
- Beef - 1 kg.
- Chicken breast - 2 kg.
- Olive oil.
- Vegetable oil.
- Carrot - 2 kg.
- The cabbage is fresh white or Beijing - 2 - 4 pieces (depending on size).
- Zucchini - 1 kg.
- Apples (or other fruit) - 1 kg.
- Tomato juice (no sugar) - 2 l.
- Kefir - 1 l.
- Lemon-3-5 pieces.
- Rye bread - 1 bread.
13 days
1. Day
- Breakfast: Black coffee.
- Lunch: 2 Cooked eggs, 150 g Salads (Beijing cabbage + carrot + 1 teaspoon of olive oil), 200 ml tomato juice.
- Dinner: 200 g of cooked COD.
2. Day
- Breakfast: Black coffee and cracker made of rich bread (15 g).
- Lunch: 200 g of cooked pollen, 150 g salads (cabbage + carrot + 2 teaspoons of olive oil).
- Dinner: 100 g of boiled beef, 200 ml tomato juice.
3. day
- Breakfast: Black coffee and cracker made of rich bread (15 g).
- Lunch: 1 average flask, fried in plant oil.
- Dinner: 2 cooked eggs, 200 g of boiled beef, 100 g of cabbage Beijing + 1 teaspoon of vegetable oil.
4. Day
- 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.
5. Day
- Breakfast: 100 g graved carrots + 2 tablespoons of lemon juice.
- Lunch: 200 g of baked cod, 200 ml tomato juice.
- Dinner: 200 g of fruit.
6. Day
- Breakfast: Black coffee.
- Lunch: 300 g of cooked chicken breast, 100 g salads (cabbage + carrots).
- Dinner: 2 cooked eggs, 100 g of naribene carrots + 1 teaspoon of olive oil.
7. Day
- Breakfast: green tea.
- Lunch: 200 g of boiled beef, 150 g of fruit.
- Dinner: 2 cooked eggs, 100 g of naribene carrots + 1 teaspoon of olive oil.
8. Day
- Breakfast: Black coffee.
- Lunch: 250 g Cooked chicken chest, 150 g Salads (carrot + cabbage).
- Dinner: 2 cooked eggs, 150 g of grated carrots + 1 teaspoon of vegetable oil.
9. Day
- Breakfast: 100 g graved carrots + 2 tablespoons of lemon juice.
- Lunch: 200 g of baked pollen, 200 ml tomato juice.
- Dinner: 200 g of fruit.
10. Day
- 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.
11. Day
- Breakfast: Black coffee, cracker from the sulk bread (15 g).
- Lunch: 1 zucchini fried in plant oil.
- Dinner: 2 cooked eggs, 200 g of boiled beef, 100 g of fresh cabbage + 1 teaspoon of vegetable oil.
12. Day
- Breakfast: Black coffee, cracker from the sulk bread (15 g).
- Lunch: 200 g Baked Hek, 150 g of fresh cabbage + 1 tablespoon of olive oil.
- Dinner: 100 g of cooked beef, 200 ml kefir (2.5% fat).
13. Day
- Breakfast: Black coffee.
- Lunch: Not listed.
- Dinner: 2 cooked eggs, 200 g of cooked cabbage + 1 teaspoon of olive oil, 200 ml tomato juice.
14 days
1. Day
- Breakfast: Black coffee.
- Lunch: 2 cooked eggs, 200 g of cooked cabbage + 1 teaspoon of vegetable oil, 200 ml tomato juice.
- Dinner: 200 g of boiled or baked hek.
2. Day
- Breakfast: 20 g of rail bread, black coffee.
- Lunch: 200 g of cooked pollen, 150 g of cooked cabbage + 1 teaspoon of vegetable oil.
- Dinner: 100 g of cooked beef, 200 ml kefir (2.5% fat).
3. day
- Breakfast: 20 g of rail bread, black coffee.
- Lunch: 1 average flask, fried in plant oil.
- Dinner: 200 g of cooked beef, 2 cooked eggs, 150 g fresh cabbage + 1 tablespoons of vegetable oil.
4. Day
- Breakfast: 1 Fresh carrots, black coffee.
- Lunch: 200 g of cooked Pollock, 200 ml of tomato juice.
- Dinner: 200 g of any fruit.
5. Day
- Breakfast: 1 Fresh carrots, one lemon juice (you can dilute with water).
- Lunch: 200 g of boiled hek, 200 ml tomato juice.
- Dinner: 200 g of any fruit.
6. Day
- Breakfast: Black coffee.
- Lunch: 300 g of cooked chicken breast, 200 g Salads (fresh cabbage + carrot + 1 teaspoon of vegetable oil).
- Dinner: 2 cooked eggs, 1 fresh carrots.
7. Day
- Breakfast: green tea.
- Lunch: 200 g cooked beef, 2 apples.
- Dinner: any of the previous options except 3. Days.
8. Day
- Breakfast: Black coffee.
- Lunch: 300 g of cooked chicken breast, 150 g salads (cabbage + carrot + 1 teaspoon of vegetable oil).
- Dinner: 2 cooked eggs, 1 fresh carrot + 1 teaspoon of vegetable oil.
9. Day
- Breakfast: 1 fresh carrots, one lemon juice.
- Lunch: 200 g of boiled hek, 200 ml tomato juice.
- Dinner: 200 g of any fruit.
10. Day
- Breakfast: Black coffee.
- Lunch: 50 g hard cheese, 100 g of grated carrots + 1 teaspoon of vegetable oil, 1 cooked egg.
- Dinner: 200 g of any fruit.
11. Day
- Breakfast: 20 g of rail bread, black coffee.
- Lunch: 1 average flask, fried in plant oil.
- Dinner: 200 g of cooked beef, 2 cooked eggs, 150 g fresh cabbage + 1 tablespoons of vegetable oil.
12. Day
- Breakfast: 20 g of rail bread, black coffee.
- Lunch: 200 g of boiled pollen, 150 g fresh cabbage + 1 teaspoon of vegetable oil.
- Dinner: 100 g of cooked beef, 200 ml kefir.
13. Day
- Breakfast: Black coffee.
- Lunch: 2 cooked eggs, 200 g of cooked cabbage + 1 teaspoon of vegetable oil, 200 ml tomato juice.
- Dinner: 200 g of cooked or roasted pollen + 1 teaspoon of vegetable oil.
14. Day
- 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 boiled beef, 200 ml kefir.
Exit from the diet
The first week of leaving the Japanese nutrition is an extremely key period.At this point, the body still loses weight and adapts to new parameters, so it is important not to talk to food, but slowly introduce common products in a diet.They should be exclusively natural.
- In order to achieve the score achieved, leave the diet should be gradually.The exit period should last twice as long.So, the period out of the 14-day Japanese diet should take at least 28 days - it is, 4 weeks.
- In the first week, gradually increases parts of meat and fish dishes - for 50 g, vegetables - for 100 g.
- Use cereals prepared on water (buckwheat, oatmeal, rice) and omelets for breakfast.Your one portion should be about 200 g.
- Gradually add salt to food: At the beginning of the release, consume no more than 5 g salutes a day.
- During the day you have to make 2-3 snacks from acidic products and fruits.
- Replace fruit dinner with a complete meal of vegetables and proteins (for example, 200 g and steam chicken).
- Do not reduce the amount of protein food.
- Eat fractional (5-6 times a day).
Estimated menu to leave the Japanese diet for 2 weeks
Day 1-3
- Breakfast: 2-egg omelet and 150 ml of milk (2.5% fat), 1 bread, black coffee.
- Lunch: 200 g of cooked beef or 200 g of baked cod, 100 g of fresh vegetables.
- Dinner: 100 g Cottage (5% fat) or 250 ml kefir (2.5% fat) and 1 apple.
Day 4-6
- Breakfast: 200 g oatmeals in water (no sugar and oil).
- Snack: 1 orange, 1 kiwi.
- Lunch: 200 g of roasted chicken breasts, 100 g of fresh vegetables (cabbage, carrot, pepper).
- Dinner: 200 g of cooked shrimp or 150 g cottage (7% fat), 1 cucumber.
Day 7-10
- Breakfast: 200 g oatmeals on sugar-free water, 2 toasts (20 g each).
- Snack: 1 of any fruit.
- Lunch: 200 g Soup vegetables, 100 g of cooked beef.
- Snack: 100 g of natural yogurt.
- Dinner: 200 g of baked chicken breasts, 150 g of any vegetable steamed vegetables.
Day 8-14
- Breakfast: 200 g Any cute with walnuts, dried fruits and honey (not more than 1. Teaspoons), 2 toasts (20 g each).
- Snack: 1 of any fruit, 100 g of natural yogurt or cottage (5% fat).
- Lunch: 200 g of any soup on low chicken broth, 150 g cooked chicken breast, 2 fresh cucumbers.
- Snack: 1 of any fruit or 150 g of natural yogurt.
- Dinner: 200 g of cooked mussels, 150 g vegetables.
- Snack: 200 ml kefir (2.5% fat).
Sport during Japanese nutrition
If your body gets used to a certain level of physical effort (for example, morning run or fitness three times a week), then the frequency and intensity of training should not be increased - it can cause worsening to benefit (loss of power, dizziness, nausea).It is recommended to perform daily charging (20-30 minutes), at least an hour a day walk on foot, replace the lifting steps.
Contraindications
- Diseases of gastrointestinal tract (gastritis, gastroduodenitis, peptic stomach ulcer or twelve.).
- During pregnancy and during breastfeeding.
- Of any chronic kidney disease and liver.
- Anemia.
- Avitaminosis and hypovitaminosis.
- Acute infectious diseases.
- Diabetes.
- Zhelchokamenny disease.
- Any state in the drive phase.
- Chronic diseases of the internal organs