Japanese diet for proper weight loss - a menu for 14 days with tables

Good all the time of day! All of us somehow care about our health. And this applies not only to various colds and other diseases. Health care is also about taking care of your weight.

And what should be done so as not to get overweight or, conversely, to reduce it? That's right, go on a diet.


There are many different diets. There are time-tested, there are those who are just beginning, so to speak, their dietary path. You can find any suitable diet on the Internet, you can learn from your friends, who have already used what, you can take as a basis the diet of celebrities. But before you sit on it, you should still consult with a specialist.

One of the diets that has gained popularity is the Japanese diet. It is designed for a different number of days. There are 7, and 13, and 14 days. As part of this article will be told about the diet for 14 days.

How does the Japanese diet

Using the method of the Japanese diet can not only get rid of excess weight, but also from various substances harmful to the body. This is due to the fact that the menu of the diet includes a variety, but low-calorie foods. As a result, the body, lacking nutrition, begins to burn its own fat, which leads to weight loss. The main thing in this diet, as well as in any other, to strictly follow its instructions and not to eat those foods that are not part of the diet.

japanese diet

The main principles of the Japanese diet is the rejection of spices and salt. You can eat only diet meals and, accordingly, in the future your diet should be balanced.

Besides the fact that all dishes of the Japanese diet are prepared without salt, the drinks that you drink, such as tea, should be sugar-free. The main component of the diet is protein. So we can say that the Japanese diet is the use of protein foods. And this is chicken, egg, fish, beef. various dairy products. Carbohydrates enter the body with vegetables and rye bread. And, finally, the body gets fats from fish and meat. As well as olive oil, which is necessary to prepare all the dishes from the menu of this diet. Tea is best to drink green, coffee is allowed.

The difference of this diet from other similar ones lies in the fact that food is taken on it three times a day. Ie, this is a standard breakfast lunch and dinner. Snacks between these techniques, which may be in other diets, are not recommended here.

Japanese diet for proper weight loss - a menu for 14 days with tables

If you want to achieve the desired result, then accordingly, you must pass it to the end, food should be taken only strictly according to the established schedule, and its quantity should be limited. Diet should be observed daily.

Rules for the Japanese diet

As in any other diet, there are some rules that must be observed. Some of them have already been mentioned above.

The diet menu is strict and does not tolerate abnormalities. It is necessary to take in food only what is indicated in the menu, and with observance of the size and proportions. You can not even swap the products taken. For example, if it is written that sour cream goes first, and then, say, kefir, then in that order you need to use them.

Every day you need to drink at least 1.5 liters of water. Water should only be non-carbonated.

Food is taken three times a day without any snacking and even thinking at the fridge.

Since the diet is very strict, you can not actively load yourself physically. But morning exercises are not canceled. And, of course, vitamins. All 14 days of the diet they will need to take.

Japanese diet for proper weight loss - a menu for 14 days with tables

Naturally, as in any other diet, the Japanese have their own permitted for eating foods, as well as prohibited.

We will start all the same with the prohibited ones, so that we can immediately tune in to what will have to be removed from your diet for two weeks and, of course, from the refrigerator. This includes products such as salt, sugar. seasonings. Naturally, all flour products. baking, smoked meats. We'll have to give up alcohol. carbonated drinks, compotes, as well as bananas and grapes. Forget marinades, sauces and other preservatives. You can not eat chips, popcorn.

The table contains a list of prohibited fruits, nuts and dried fruits, with an indication of their content of proteins, fats and carbohydrates.

Diet table banned products - sweet fruits, grapes, nuts and dried fruits

We'll have to eliminate from your diet, semolina, millet and barley porridge. As for flour and bakery products, in the table look at the list of what can not be eaten.

Forbidden products - flour and pasta, white bread, bakery products, pastries

Sweets. If you are a sweet tooth, you will have to be patient, since the list below contains a lot of what you consume, almost every day. But as they say, beauty requires sacrifice. Want to lose weight, be patient.

Prohibited foods - cakes, chocolate, ice cream, pastries

Someone will say that there are too many prohibited products, but what then is there ?. But do not despair, the list of authorized products is also varied. And if one of them is still tasty to cook, then you will lick your fingers.

So what can you eat:

  • Chicken fillet and eggs
  • Fish fillets (must be lean fish)
  • Beef
  • Bread only rye
  • Vegetables: cabbage, zucchini, carrots, eggplant
  • Fruit but savory
  • Olive oil only
  • Tomato juice only
  • Low-fat kefir
  • Green tea, coffee, you can add lemon to them
  • Water, non-carbonated

The following table shows the list of permitted vegetables, fruits and bakery products.

allowed products - vegetables, greens, citrus, apples, rye bread

In addition to them, there are a number of products that can be included in the above diet.

Permitted products - kefir 1%, beef, chicken fillet, eggs, fish, olive oil, green tea, non-carbonated water, coffee, tomato juice

So, about what you can eat and what can not be sorted out. And now about the most important thing. About the menu. How to eat these products, in what order, when and how much.

Menu and scheme for 14 days

A 14-day diet is considered the most balanced and most optimal. First, look at the list of products and their number based on 14 days. That is, according to this list, you can immediately purchase the required number of products and calmly prepare dishes for yourself from them.Volumes of products are indicated on the basis of their use three times a day, i.e., breakfast, lunch and dinner.

  • Chicken fillet - 1 kg
  • Fillet of sea fish (hake, blue whiting, cod) - 2 kg
  • Beef - 1 kg
  • Rye Bread - 0.5 kg
  • Chicken egg - 20 pcs.
  • Cabbage - 2 heads
  • Eggplant, zucchini - 1 kg
  • Carrots - 2
  • Fruit - 1 kg
  • Lemon - 2 pcs.
  • Low-fat kefir - 1 l
  • Olive oil - 0.5 l
  • Tomato juice - 1 l
  • Coffee (ground or beans) - 1 pack
  • Green tea (leaf) - 1 pack

And now, directly on the menu. It is good because the first 7 days you prepare your diet menu, and then repeat it for the next 7 days. Therefore, below will be a list of the menu for exactly seven days.

1 day.

menu 1 day breakfast coffee, lunch cabbage with butter, dinner boiled fish

2 day.

2 day, breakfast of coffee, a slice of rye bread, lunch 100 grams stewed cabbage with butter, dinner 100 grams of boiled beef, a glass of kefir

3 day.

3 day - breakfast, coffee, lunch - zucchini / eggplant ragout, dinner of cabbage salad, 2 boiled eggs, 200 grams of boiled beef

4 day.

4 day - breakfast raw carrots, lunch - 200 grams of boiled fish, a glass of tomato juice, dinner - not sweet fruits

5 day.

5 day - breakfast raw carrots, lemon juice, lunch - 200 grams of boiled fish, a glass of tomato juice, dinner, not sweet fruits

6 day.

6 day - coffee breakfast, lunch 500 g boiled chicken fillet, salad of raw carrots and cabbage with butter, dinner - 2 eggs, salad of grated carrots and butter

7 day.

7th day- breakfast coffee, lunch 200 g boiled beef, dinner any dinner of the week, except for 3 days

Then we repeat everything from the 8th day. As you can see the menu is quite simple. True, there are some options for its use. The picture below shows another option. You can choose it, print it and hang it on the fridge. It is slightly different, but not fundamentally.

menu for 7 days with a repetition in the next 7 days

But losing weight depends not only on the correct application of this diet, but also the correct way out of it. If you do it differently than recommended, you can regain the weight dropped.

To avoid this, every day add to your diet no more than one product and do not increase the volume of servings at once. It is better to do it gradually. The first two weeks after the diet you must refrain from eating fatty, sour, spicy and smoked food.


Naturally, this diet, like any other, has its own contraindications.

This means that this diet is not recommended for certain people. This category includes pregnant women, those who have gastric diseases, as well as liver disease. kidney, heart. Diet is contraindicated for diabetics, as well as for those who are treated with hormonal drugs.

Since the diet does not involve great physical exertion, it is not applicable to those who, by the nature of their professional activity, are associated with greater physical exertion.

For the rest of the people. Those wishing to lose their weight, it is applicable. So try it. But before taking advantage of this diet, clearly weigh your possibilities.

Because, as stated, if you started. So to get the desired result, you must pass it to the end.

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