Strict Japanese diet for 21 days. Effective Japanese diet: menu for every day

There are many variations of the Japanese diet. Seven days, 14 or 21. Twenty-one days on this diet promises weight loss, up to ten kilograms and a long-term retention effect. Strength of will. To endure such a long time on this diet, you need a lot of willpower. Temptations will always lead you astray. But the path to a beautiful body should come first. The Japanese diet is considered rigid. The minimum number of products makes you think many times: start or not? There is a useful side - a variety of juices, proteins. Such a diet will restore the digestive tract and cleanse the body of accumulated toxins. Green tea will charge the body with energy, efficiency and good mood.

Before you start losing weight, you need to prepare. Refuse a few days before the diet from alcohol and cigarettes, fatty and salty foods. It is advisable to arrange a fasting day on fruit or kefir. This will make it easier to start. However, this method of losing weight is contraindicated for pregnant and lactating mothers, people suffering from cardiovascular diseases, since coffee is present in the diet. Products cannot be interchanged. You need to eat strictly according to the schedule, otherwise there will be no effect, completely eliminate salt and sugar. It is recommended to lose weight on such a diet no more than once a year.

Menu. The Japanese diet is low in calories, so it is worth drinking a course of vitamins so that problems with the skin, nails and hair do not start. Weekly diet menu: Day one: breakfast - coffee, lunch - fresh coleslaw, 2 boiled eggs, tomato juice, dinner - 250 gr. fishes. Day two: breakfast - cracker or bread, coffee, lunch - fish cooked in a slow cooker, vegetable salad (tomato, cucumber, pepper), dinner - a glass of kefir, boiled beef, about 250 gr. Day three: breakfast - coffee, bread or crackers, lunch - baked zucchini in foil with butter, apple, dinner: 200 gr. boiled beef, vegetable salad, two boiled eggs. Day four: breakfast - coffee, bread, lunch - grated carrot salad seasoned with lemon juice, boiled egg, dinner: a few apples.

Day five: breakfast - carrots, lunch - 250 gr. steamed fish, 250 ml of tomato juice, dinner - vegetable salad, fish. Day six: breakfast - green tea, lunch - boiled chicken breast, fresh carrot and cabbage salad, dinner - fresh carrot salad with butter, two boiled eggs. Day seven: breakfast - a mug of green tea, lunch - 250 gr. boiled beef, apple, dinner - boiled beef, a glass of tomato juice. Usually, after the first week, excess water leaves the body and only after two weeks of the diet does fat begin to leave. After 21 days, lightness in the body will appear. After leaving the diet, you should not load the stomach with food.

Losing up to 20 kg in 21 days, setting up the body for further fat burning and continuing to lose weight without effort is real! Choose from 23 actionable nutrition programs that are right for you!

Diet is the main condition and the main factor in effective weight loss and maintaining a stable weight in the future. Without a well-designed and correctly chosen diet, all other activities will not be effective. At the same time, it is extremely important that dietary nutrition is balanced, safe for health and comfortable to follow. That is why all nutritionists agree that any quick weight loss methods lasting less than 21 days are harmful to the body.

A diet for 21 days is considered optimal in terms of a combination of duration and effectiveness. In 3 weeks, you can normalize body weight without harm and stress, adjusting digestion and metabolism, as well as cleanse, heal and rejuvenate the body.

Peculiarities

Unlike express diets, 3-week weight correction programs allow all systems and organs to gradually adjust to a new mode of operation. It is the slow transition to a new diet that allows you to get rid of extra pounds without metabolic stress. In addition, a slightly reduced, but not minimal, calorie content of the daily diet is the key to healthy weight loss, since with a sharp decrease in the energy value of food consumed, not only positive, but also extremely negative processes begin in the body that are harmful to health.

The benefits of the 21 day diet include:

• carrying out high-quality cleansing of the intestines and the body as a whole;
• activation of metabolism;
• acceleration of fat burning;
• the ability to lose an average of 10 kg in 3 weeks.

An important part of the 3-week weight loss course is the preparatory stage and the exit period from the diet. If we take into account that the duration of each of them is 2 and 6 weeks, respectively, then in total such a weight correction program will take more than 2 months, including 3 stages:

• smooth entry;
• natural weight loss;
• gradual exit.

Thanks to this approach, the loss of even 15 kg in 3 weeks will not have negative consequences for well-being and appearance.

Varieties of 21-day diets

To date, professional nutritionists around the world have developed a fairly large number of options for weight loss systems that provide minus 10–15 kg in 3 weeks. Many of them are based on the same principles, some are radically different. There are also fairly strict options that involve severe dietary restrictions and are as sparing as possible, allowing you to lose weight less effectively, but absolutely safe. Having studied the detailed description of each of the proposed methods, you can always choose for yourself exactly the one that will meet your taste preferences, goals and individual characteristics of the body.

"3 fists"

The 3 Fists Diet is a weight loss program developed by psychotherapist Oleg Tern, which offers to get rid of extra pounds without hunger, calorie counting and other dietary restrictions. It is enough to consume servings the size of 3 fists, combining proteins and plant foods.

Essence and rules

The effectiveness of this weight normalization system is due to the alternation of three diets:

• unloading;
• low-calorie;
• supportive.

Also in the diet there is an option for weight gain, which is less in demand than those aimed at reducing and maintaining it.

Each of the diets includes the following food groups:

• proteins - seafood, rabbit, red and soy meat, chicken and beef offal, low-fat dairy products, tofu or feta cheeses;
• complex carbohydrates - buckwheat, pearl barley, oatmeal, legumes, whole grain bread;
• vegetables - tomatoes, carrots, cucumbers, all kinds of cabbage, beets, eggplants, radishes, mushrooms, greens;
• fruits - apples, pears, kiwi, grapefruit, pineapple, pomegranate, apricots, all berries (except grapes);
• nuts, sunflower seeds, vegetable oils.

All other foods should be discarded, including fried, fatty, sweet, starchy foods.

When compiling the menu, you must adhere to several principles:

1. Meat is consumed 2 times a week.
2. Cook everything in “healthy” ways - boiling, steaming, baking.
3. Dress salads with vegetable oils or fat-free natural yogurt.
4. Limit the amount of salt.

The basis of the 3 Fist Diet is proper nutrition along with a healthy lifestyle. Therefore, it is necessary not only to switch to the recommended menu, but also to give up bad habits, play sports, ensure good rest and be optimistic about life.

sample menu

This technique involves 5 meals a day in portions of small volume. So that the rate of weight loss does not decrease due to the adaptation of the body to the new regimen, the so-called calorie zigzags are used, that is, the change of strict and sparing days:

• Zigzag minus - 4 days a week, of which 3 are on a low-calorie menu, 1 is on a fasting menu.
• Zigzag plus - 3 days a week on a supporting menu, one of which you can allow something forbidden, such as a cake, barbecue, beer or another favorite dish (but only one).

Thus, the menu for the week should be as follows.

Zigzag-minus stage - includes unloading and low-calorie days:

Days 1, 8, 15 - unloading:

• 7:00 - 80 g of steamed eggs, 2 handfuls of slaw with lemon juice and yogurt;
• 10:00 - 150 ml of lactic acid drink, 2 fruits (orange, apple);
• 13:00 - a piece (with 1 fist) of baked fish, 2 handfuls of zucchini stew;
• 15:00 - cottage cheese, berries (1 "fist" each), half a citrus (grapefruit);
• 18:00 - fish, half a grapefruit, an apple.

Days 2, 9, 16 are low-calorie:

• 7:00 - 200 g omelet, 2 servings of vegetables;
• 10:00 - 3 servings of fruits and berries;
• 13:00 - a piece of fish, 2 servings of vegetables;
• 15:00 - 3 fruits;
• 18:00 - a piece of cheese or soy meat, 2 servings of cabbage stew.

Days 3, 10, 17 - low-calorie:

• 7:00 - a piece of chicken, 2 handfuls of vegetables;
• 10:00 - 3 handfuls of fruits and berries;
• 15:00 - 3 fruits;
• 18:00 - 2 vegetables, a piece of chicken.

Days 4, 11, 18 - low-calorie:

• 7:00 - cottage cheese, 2 fruits;
• 10:00 - 3 fruits;
• 13:00 - 2 handfuls of vegetables, a piece of fish;
• 15:00 - 3 handfuls of berries and fruits;
• 18:00 - a piece of fish, 2 handfuls of vegetable salad.

Zigzag-plus stage - consists of maintenance diets, including one with relief (any treat is allowed):

Days 5, 12, 19 - supporting:

• 7:00 - chicken, legumes, vegetables (1 "fist" each);
• 10:00 - 3 fruits;
• 13:00 - chicken, cereals, mushrooms (1 "fist" each);
• 15:00 - 3 fruits;

Days 6, 13, 20 - maintenance (with a treat of your choice):

• 7:00 - 2 eggs, vegetables and grains, 1 "fist" each;
• 10:00 - 3 handfuls of berries;
• 13:00 - 1 "fist" of meat, vegetables, grains;
• 15:00 - 3 fruits;
• 18:00 - 1 "fist" of vegetables and fish, a treat.

Days 7, 14, 21 - supporting:

• 7:00 - chicken, cereals, vegetables, 1 “fist” each;
• 10:00 - 3 fruits;
• 13:00 - meat, cereals, mushrooms 1 “fist” each;
• 15:00 - 3 fruits;
• 18:00 - a piece of fish, 2 handfuls of vegetables.

Eating according to such a menu, in 3 weeks you can lose 6 kg of excess weight, without starving at all and without creating stress for the body and psyche. Body weight will systematically come to an ideal indicator in accordance with the individual characteristics of the physique. You can adhere to such a nutrition system throughout your life, making a menu to your own taste from the recommended products.

American

The problem with excess weight among Americans is quite acute. But they love themselves too much to torture themselves with strict diets. Therefore, all their "national" weight loss methods are quite satisfying, tolerated without a strong feeling of hunger and at the same time give excellent results, however, in a not very short time. The classic American diet is designed for at least 21 days and the loss of 8-10 extra pounds.

In addition, many Hollywood stars, recognized worldwide as the standard of female beauty, maintain their shape with the help of this nutrition system. It is worth noting that it was created by doctors, so it does not cause harm to health.

Essence and rules

American-style weight loss is based on alternating protein and carbohydrate menus with preliminary unloading according to the following scheme:

• days 1, 2 - unloading;
• odd days (3, 5 ... 21) - protein days;
• even days (4, 6 ... 20) - carbohydrate.

Weight loss is based on the main principles of a healthy balanced diet, including:

1. Sufficient saturation of the body with vitamins, minerals, all nutrients.
2. Refusal of late dinner (after 17:00).
3. Receipt of the required amount of useful liquid.
4. Exclusion from the diet of unhealthy fats, fast carbohydrates, and other unhealthy foods.

As a result, in 3 weeks it is possible to get rid of an average of 10 kg and significantly improve your well-being.

sample menu

The diet of the classic American diet for 21 days consists of three menu options - unloading (preparatory), protein and carbohydrate. All of them alternate according to the above scheme and are compiled on the basis of the following examples.

Unloading menu - 2 rye toasts and 1 liter of freshly prepared fresh juice from tomatoes or skim milk are allocated for the whole day.

Protein menu:

• in the morning - 50 g of dietary bread, coffee with honey;
• in the afternoon - a portion (250 ml) of broth (meat or fish), 200 g of scrambled eggs, 150 g of meat (fish), 1 rye toast;
• snack - warm milk with honey;
• in the evening - 50 g of low-fat cheese, 1 toast, 250 ml of lactic acid drink.

Carbohydrate menu:

• in the morning - 2 apples;
• in the afternoon - vegetarian soup puree, 100 g of meat, 200 g of vegetable mix, 1 rye toast;
• snack - 400 g of raw fruits (not very sweet);
• in the evening - 200 g vegetable mix, 1 toast, 1 tsp. honey.

The days alternate in such a way that the first (after unloading) and the last day of the course is protein.

In addition to the classic version, there is another type of American diet, which is most popular with Hollywood stars. In this case, you must strictly adhere to the recommended menu for the week, repeating it 3 times in a row.

Breakfast is the same for each of the 21 days: coffee with milk and 1 tsp. sugar, 1 hard boiled egg, 1 toast, 1 apple.

Lunches by day should be as follows:

1. 60 g cottage cheese with the addition of 1 crude protein, 200 ml 0% milk, 50 g bread, 5-6 radishes, 1 apple;
2. 150 g chicken, 200 g shredded cabbage, 1 toast, tea;
3. 50 g boiled pork without fat, 100 g vegetables, 25 g rye crackers, 80 g scrambled eggs, 200 ml lactic acid drink;
4. 100 g fish fillet, greens, 1 toast, tea;
5. 150 g fish fillet, 200 g celery seasoned with lemon juice;
6. 200 g chicken with leaf lettuce, 100 g steamed brown rice, 100 ml 0% milk, 1 apple;
7. 100 g of liver, 250 g of green spinach, 100 g of potatoes "in their uniforms", coffee.

Dinners for each day are also different:

1. 150 g scrambled eggs, green vegetables with tomatoes, 1 apple;
2. 100 g grated cottage cheese with greens, a few radishes, 100 ml 0% milk, 1 rye cracker, 1 apple;
3. 200 g omelet, 2 tomatoes, 1 rye toast, 1 apple, 250 ml lactic acid drink;
4. 150 g of meat with grated horseradish, greens, 1 apple, 200 ml of 0% milk;
5. 100 g of boiled meat, 1 boiled yolk, 1 apple, 200 m of fat-free kefir;
6. 150 g of scrambled eggs, 2 tomatoes, 1 toast, 1 apple, 250 ml of lactic acid drink;
7. 100 g boiled pork without fat, 100 g cabbage with carrots, 1 egg, 1 tomato, 1 rye toast, 1 apple.

Swapping meals or whole days is not allowed. The specified menu is repeated for 3 weeks. Such a diet is quite easily tolerated, and due to its balance and limited calorie content, it allows you to get rid of excess weight with health benefits. To improve the tone of the skin and muscles, weight loss must be combined with fitness.

English

The British are somewhat different from the Americans in their attitude to food. As in everything else, they are more scrupulous and reserved. Therefore, the English diet is more strict than the American one. But in 21 days it allows you to get rid of 10-12 kg.

Essence and rules

The main idea of ​​this weight loss technique is also to alternate the protein and vegetable diet, but in a slightly different way. In this case, the following rules must be observed:

1. Eat 4 times a day at the same time in very limited portions.
2. Dine until 19:00.
3. Drink 2 liters of water or more.
4. Give up salt or reduce its consumption to a minimum.
5. All dishes are boiled or steamed.
6. Take multivitamin complexes.
7. Do not drink alcohol, do not smoke.
8. At night, drink 1 tsp. flax oil, which will prevent the deposition of fat and relieve constipation.

The main thing in the English diet is strict adherence to these recommendations. This will significantly activate digestion and achieve your goals in losing weight.

The most difficult in the course are the first 2 days and the last 1, because at the beginning and at the end of the diet, you should refuse to eat partially or even completely (depending on willpower).

sample menu

The entire weight loss course is divided into 4 stages.

Stage 1 - unloading

Duration - 2 days. They are designed to drastically reduce the volume of the stomach, which will allow you to be saturated with a small amount of food and prevent breakdowns.

The menu of each of these days will be rather meager - 2 liters of milk or a lactic acid drink and 150 g of black bread, which should be consumed in equal portions for 6-7 meals, and also drink 250 ml of fresh tomatoes at night.

Stage 2 - on proteins

Duration - 8 days. The following menu must be observed during the entire period:

• in the morning - coffee (tea) with 1 tsp. honey, a sandwich made from a slice of bread with a thin layer of butter;
• in the afternoon - 200 ml of fish or meat broth, 200 g of fish (meat), a small slice of bread;
• snack - 200 ml of hot milk with honey;
• in the evening - 100 g of meat (fish, hard cheese), bread, fermented milk drink.

At this stage, the breakdown of fat and the formation of muscle tissue occurs.

Stage 3 - on vegetables

Duration - 10 days. The basis of the diet is vegetables and a small amount of fruit.

The menu should follow the following pattern:

• in the morning - 2 fruits (apples or citrus fruits);
• in the afternoon - a vegetarian dish to choose from: soup, stew or salad with bread;
• snack - fruit unlimited (until light saturation);
• in the evening - unlimited vegetables (without overeating), tea with 1 tsp. honey.

During this period, the body is cleansed, gets rid of excess weight, while being saturated with energy and useful substances.

Stage 4 - unloading

Duration - 1 day. It is best to starve at the end of the diet in order to completely cleanse the body. If this is too difficult, it is allowed to use 1 liter of low-fat kefir and 250 g of cottage cheese in 5 doses.

Recipes

For tasty and nutritious nutrition on different days of the English diet, the authors offer a small selection of recipes.

Protein Diet Recipes

Fish with mustard

Pepper 500 g of fish, roll in spices, put on foil, coat with mustard, sprinkle with chopped herbs, wrap and put in an oven preheated to 200 ° C for 10-15 minutes.

Chopped chicken cutlets

Cut 500 g of chicken breast into small cubes, add 1 egg, greens, chopped garlic clove and seasonings, mix, form cutlets, put on a baking sheet, bake in the oven at 180 ° C until cooked (15–20 minutes).

Vegetarian Menu Recipes

Soup-puree "Orange"

Cut 400 g of pumpkin and 2 carrots into small cubes, dip in boiling water, boil for 5 minutes, remove, grind in a blender, adding a little broth, if the puree is thick, add spices, bring to a boil.

Zucchini in the oven

Cut 3 small zucchini lengthwise, put on a baking sheet, pepper, sprinkle grated cheese on top, bake in the oven at 180 ° C until cooked.

After completing the course, you need to gradually return to the usual diet. You need to eat the same small portions 5-6 times a day. This will ensure the consolidation of the result and its maintenance for a long time.

orange

Oranges are tasty and healthy fruits that are ideal for dietary nutrition and saturating the body with many vitamins, minerals, and trace elements it needs. Their regular use can reduce the risk of a number of serious diseases, as well as improve food digestion, speed up metabolism, and remove toxins from the intestines. However, due to the high allergenicity of citrus fruits, the orange diet should be used with great care. If itching or rashes appear on the skin, you need to stop the course and choose another method for losing weight.

Essence and rules

The basis of the diet for any variant of the orange diet for 21 days is oranges. And you need to use them at every meal. In addition, a number of rules must be observed:

1. Adhere to the drinking regime, drinking at least 2 liters of water per day.
2. Refuse all high-calorie and junk food (fast food, convenience foods, synthetic additives).
3. For all 3 weeks, forget about alcohol.

To diversify the diet, you can sometimes replace oranges with grapefruits or other citrus fruits.

sample menu

There are several varieties of the orange diet lasting 21 days. They differ in severity, menu composition and the result obtained. The most effective are 2 options for losing weight on these citrus fruits: the first is more gentle and allows you to get rid of 10 kg of excess weight, the second is somewhat stricter, but can provide a loss of 15 kg in the same 3 weeks.

Option number 1 - egg-orange, involves the division of each week into 5 days of a strict diet and 2 days of relaxation. In addition to these products, 1 orange is added to each meal.

• in the morning - coffee (tea) with toast;
• for lunch - 80 g of steamed eggs, 500 ml of yogurt, 2 toasts;
• in the evening - 150 g of fish fillet, 2 tomatoes, herbs, 2 toasts.

• in the morning - coffee (tea) with toast;
• for lunch - 160 g of scrambled eggs, 2 toasts, 500 ml of kefir;
• in the evening - 1 tomato, 130 g of veal, 1 toast, 250 ml of yogurt.

• in the morning - coffee (tea) with toast;
• for lunch - 180 g of omelette, 500 ml of yogurt, 2 toasts;
• in the evening - 130 g of chicken breast, 1 toast, 250 ml of yogurt.

• in the morning - coffee (tea) with toast;
• for lunch - 150 g of unsweetened curd mass, 1 tomato, 1 cucumber (can be pickled), 1 toast;
• in the evening - 180 g of scrambled eggs or 160 g of steamed eggs, 2 tomatoes, 1 toast.

• in the morning - coffee (tea) with toast;
• for lunch - 150 g of fish fillet, 1 tomato, greens, 1 toast, 250 ml of lactic acid drink;
• in the evening - 150 g of scrambled eggs, 1 tomato, greens.

Days 6, 7: meals according to your own menu, but without overeating, 5 times a day in small quantities, excluding foods prohibited by the rules.

In the proposed menu, all fermented milk products should be low-fat, fish and meat - lean varieties, steamed or boiled. The diet continues for 3 weeks with strict adherence to the specified diet.

Option number 2 - more strict and monotonous in the composition of the diet.

The menu for each day should be as follows (for each day, in addition to the indicated products, 1 kg of oranges is added):

• in 1 week - 2 eggs;
• in the 2nd week - different cereals;
• at 3 weeks - any plant food.

Subject to the specified menu, in 1 week you can lose up to 5 kg of excess weight, and in 21 days - about 15 kg.

When choosing an orange diet to reduce body weight, one should take into account the likelihood of an allergy to citrus fruits, as well as possible contraindications associated with the use of a large amount of these fruits.

In general, such weight loss methods are suitable only for absolutely healthy people, since they create strong metabolic stress and put a lot of stress on the digestive system.

Protein

Eating for 3 weeks of predominantly protein food gives the highest results in weight loss, and without much starvation. By minimizing the consumption of carbohydrates, an energy deficit is created, so the body begins to extract it from body fat. At the same time, a sufficient amount of protein ensures the preservation of muscle tissue, so weight loss occurs only due to burning fat and removing excess fluid.

Essence and rules

To achieve really high results - up to minus 15 kg in 21 days - it is extremely important to follow the following recommendations:

• eat by the hour according to the schedule;
• do not violate the principles of a given menu;
• do not use products harmful to the figure;
• increase daily physical activity.

It is necessary to avoid even the slightest setbacks, since one violation can destroy everything that has been achieved in the previous days. It is necessary to overeat carbohydrates once and the effect of dieting will disappear completely.

By itself, the considered protein method of losing weight is quite safe. But an abundance of protein in the diet can harm the kidneys if there are any problems with them, and a large amount of fiber can create an increased load on the digestive tract. Therefore, when choosing such a diet, you should consult your doctor.

sample menu

The main components of the protein diet are animal products:

• lean meats;
• offal;
• low-fat fish, seafood;
• skimmed milk and dairy products.

It is also allowed to add a small amount of non-starchy vegetables to the menu.

From these products, you can make a menu yourself approximately according to this scheme.

Days 1, 14, 15:

• in the morning - coffee (tea) with milk;
• snack - low-fat cottage cheese;
• in the afternoon - 150 g of scrambled eggs, 150 g of meat, 200 g of chopped cabbage;
• snack - cottage cheese casserole, fresh tomato;
• in the evening - 250 g of fish fillet, 200 ml of lactic acid drink.

• in the morning - coffee (tea) with milk;
• snack - grated carrots, kefir;
• in the afternoon - 250 g of fish fillet, scrambled eggs, cucumbers;
• snack - low-fat cottage cheese;
• in the evening - 130 g of meat dishes, milk.

• in the morning - coffee (tea) with milk;
• snack - salad dressed with yogurt;
• in the afternoon - half a boiled chicken, 2 tomatoes;
• snack - low-fat lactic acid drink;
• in the evening - 150 g of scrambled eggs, 100 g of hard cheese, fresh tomatoes.

• in the morning - coffee (tea) with milk;
• snack - 100 g of Adyghe cheese;
• in the afternoon - 200 g of fish fillet, carrot salad, yogurt;
• snack - 150 g of scrambled eggs, fresh tomatoes;
• in the evening - 200 g boiled pork, kefir or yogurt.

• in the morning - coffee (tea) with milk;
• snack - cottage cheese casserole;
• in the afternoon - 200 g of fish fillet, cabbage salad, 100 g of cheese;
• snack - 150 g of scrambled eggs, kefir;
• in the evening - 200 g of breast, beetroot salad.

• in the morning - coffee (tea) with milk;
• snack - 200 g of omelette, fresh tomatoes;
• in the afternoon - grilled fish, vegetables, kefir;
• snack - 100 g of cheese;
• in the evening - stewed mushrooms with low-fat sour cream, cucumbers.

• in the morning - coffee (tea) with milk;
• snack - cottage cheese with herbs, fresh tomatoes;
• in the afternoon - seafood, 150 g of stewed cabbage, kefir;
• snack - 150 g of Adyghe cheese or cheese, tea;
• in the evening - 150 g of scrambled eggs, 150 g of boiled pork, milk.

With such a diet, the feeling of hunger is practically absent, but the body begins to lack carbohydrates. In case of dizziness or increased fatigue, it is allowed to eat 1-2 fruits.

Protein and vegetable

Compared to a pure protein diet, a protein-vegetable diet is much easier to tolerate and is absolutely favorable for the body, since it receives almost everything necessary for normal life. This weight loss technique can have different durations, but the most common is the 21-day option and promises a loss of 10–12 kg.

Essence and rules

The effectiveness of this nutrition program is based on the correct ratio of the components of the diet. It should contain:

• 50% protein food;
• 50% of vegetables, of which ¼ part is consumed raw, the rest - after heat treatment in any dietary way (cooking, stewing, steaming, grilling).

Protein foods should be chosen low-fat and low-calorie:

• lean meats and fish;
• low-fat dairy and sour-milk products;
• mushrooms.

Sugar, salt, cereals, potatoes, flour and sweet products, smoked meats and other harmful carbohydrate foods are completely excluded from the diet.

Such nutrition does not require a significant reduction in the volume of food, but at the same time provides a significant reduction in its calorie content, which causes stable weight loss without stress for the body. In addition, such a complex of products improves the activity of the digestive tract, has a healing and rejuvenating effect.

The success of losing weight depends entirely on the observance of several rules:

1. Simple carbohydrates are removed from the diet.
2. Increases the volume of fluid up to 2 liters per day.
3. Meal ends on protein days before 19:00, on vegetable days - until 21:00.

Fasting days are mandatory before the diet. During the period of weight loss, the “2 through 2” diet is observed, that is, 2 days of protein, then 2 of vegetables.

sample menu

There can be quite a lot of options for a protein-vegetable diet designed for 21 days. In general, they can be divided into 2 conditional categories - the above alternation of diets and the mixed method, when proteins and vegetables are consumed together.

Separate (alternating)

The first version is based on the separate use of protein foods and vegetables every 2 days with fasting days between them according to the following scheme:

• 2 days - unloading;
• 2 days - proteins;
• 2 days - vegetables, then unloading again, etc .;
• the final 21 days - protein.

An example menu should look like this:

• throughout the day - 3 cups (750 ml) of a lactic acid drink;

• in the morning - coffee with milk, 50 g of rye bread with 0.5 tsp. honey;
• for lunch - 150 ml of fish broth with 1 piece (100 g) of fish fillet, 1 rye cracker;
• for an afternoon snack - tea with 0.5 tsp. honey;
• in the evening - 50 g of cheese, 150 g of meat, 150 g of scrambled eggs, 250 ml of lactic acid drink.

• in the morning - grated carrots, mint tea;
• for lunch - vegetarian puree soup, raw vegetables;
• for an afternoon snack - stewed vegetables, tea;
• in the evening - vegetable casserole, 50 g or whole grain toast, tea with honey.

• in the morning - 50 g of dietary bread, 250 ml of lactic acid drink;
• during the day - 3 cups (750 ml) of kefir;
• in the evening - 50 g of dietary bread, 250 ml of fresh tomatoes.

• in the morning - chamomile tea, 50 g of rye bread, 100 g of scrambled eggs, 1 tsp. honey;
• for lunch - 200 ml of meat broth with 1 piece (100 g) of meat, 100 g of vegetables;
• for an afternoon snack - rosehip tea with honey;
• in the evening - 100 g of cheese, 200 ml of lactic acid drink, 80 g of steamed eggs, 1 rye toast.

• in the morning - tomato and pepper salad, 1 rye toast, tea with honey;
• for a snack - boiled beets;
• for lunch - 200 g cabbage stew with zucchini, a mix of vegetables;
• for an afternoon snack - carrot-apple fresh;
• in the evening - cabbage salad with nuts.

• in the morning - 50 g of dietary (rye) bread, 250 ml of lactic acid drink;
• in the evening - 50 g of the same bread, 250 ml of fresh tomato.

• in the morning - 200 g of omelet, tea;
• for a snack - 150 g of unsweetened curd mass, rosehip tea;
• for lunch - 200 ml of mushroom broth, 100 g of meat;
• for an afternoon snack - 250 ml of a lactic acid drink;
• in the evening - 200 g of mushrooms, tea.

• in the morning - a salad of your choice, coffee;
• for lunch - vegetable stew, vinaigrette, tea with 0.5 tsp. honey;
• for an afternoon snack - carrot casserole, celery juice;
• in the evening - vegetarian hodgepodge, herbal tea.

• in the morning - 50 g of dietary bread, 250 ml of lactic acid drink;
• throughout the day - 3 cups (750 ml) of kefir;
• in the evening - 50 g of dietary bread, 250 ml of fresh tomatoes.

• in the morning - 80 g of steamed eggs, chamomile tea, 50 g or toast from whole grain bread;
• for a snack - 250 ml of kefir;
• for lunch - 200 ml of meat broth, 3 steamed chicken cutlets;
• for an afternoon snack - tea with honey;
• in the evening - 100 g boiled pork, 50 g unsweetened curd mass, tea.

Due to the low calorie content and frequent fasting days, this version of the protein-vegetable diet allows you to quickly reduce a large amount of excess weight. The mixed menu is less strict, but not as effective. In the first case, you can lose up to 15 kg in 3 weeks, in the second - up to 10 kg.

mixed

Losing weight on a mixed protein-vegetable diet involves 5 meals a day in small portions. This method helps to reduce weight gradually and is completely safe for the gastrointestinal tract and the body as a whole.

An important advantage of this weight loss option is the absence of a strict menu and the ability to make it yourself from allowed products. Be sure to consume fermented milk products 2 times a day, and proteins and vegetables should be equally represented in the diet. The main thing at the same time is that the energy value of the daily diet does not exceed 1200 kcal.

Another plus of this method is the variety of recipes that can use protein products and vegetables at the same time. These are a variety of soups, stews, salads, casseroles, pieces of fish and meat with a side dish. Thus, with a mixed protein-vegetable diet for 21 days, weight loss is easy, comfortable and without a strong feeling of hunger.

Protein-carbohydrate

A diet on proteins and carbohydrates is the so-called protein-carbohydrate alternation (BUCH), which consists in the alternate use of protein, carbohydrate and mixed diets. This weight loss technique is devoid of one of the main drawbacks of most diets - stress for the body due to a sharp restriction of carbohydrate intake and rapid weight return due to impaired metabolism.

Essence and rules

The protein-carbohydrate diet is based on a balanced diet, which is fairly easy to tolerate, but does not give a quick result. Within 3 weeks, there is a gradual weight loss, which is much more useful than fast or cardinal methods.

The BUCH power system is based on the following principles:

1. The alternation of three different diets - protein, carbohydrate, mixed.
2. Fractional nutrition - 5-6 times in small portions.
3. Exclusion from the diet of salt, unhealthy fats, fast carbohydrates, as well as fried, smoked foods.

Sticking to BEA is not difficult at all - you need to alternate days with a predominant intake of proteins, days with a predominant intake of carbohydrates, and days with an equal intake of both nutrients.

sample menu

The basis of the diet of the 21-day protein-carbohydrate diet is a cycle of 3 days:

• the beginning - the menu contains only complex carbohydrates, which will provide a powerful boost of energy;
• day 2 - proteins and carbohydrates in approximately the same amount;
• day 3 - only proteins, due to which muscle tissue will be strengthened, and animal fats will help maintain normal brain function.

Subject to the protein-carbohydrate alternation, an excessive reduction in caloric intake or the consumption of large amounts of protein should not be allowed. For the diet to be as useful as possible, you need to consume at least 1200 kcal daily. In this case, for 1 kg of weight should be taken:

• 1.5–2 g of saccharides on mixed days, 3–5 g on carbohydrate days;
• no more than 2 g of protein on mixed days, up to 3 g on protein days;
• introduce a small amount of cold-pressed vegetable oil, sea fish, avocados into the daily menu to ensure the intake of healthy fats (it is not necessary to calculate their amount, you just need to monitor the total daily calorie content).

1. The basis of the carbohydrate diet is vegetables, fruits, cereals, whole grain flour bread, durum wheat pasta.
2. With a mixed diet, the set of products remains the same, but proteins are added to it - low-fat dairy and sour-milk products, lean meat, fish, eggs.
3. On protein days, carbohydrates are completely excluded, only the same protein foods, green and leafy vegetables remain.

All products must be of high quality, fresh, minimally processed.

An example menu for cycle 1 might look like this:

Carbohydrate days:

• breakfast - oatmeal with dried fruits or 1 tsp. honey, unsweetened coffee with milk;
• lunch - boiled brown rice, stewed zucchini, 1 whole grain bread;
• lunch - pasta with tomato sauce;
• afternoon snack - buckwheat porridge, stewed mushrooms;
• dinner - dried fruits, 1 whole grain bread, tea.

Mixed days:

• breakfast - oatmeal with milk, fruits or berries;
• lunch - kefir, 1 whole grain bread, fruit salad with lemon juice;
• lunch - lentil soup or stew, salad dressed with mustard-honey mixture with vinegar;
• afternoon snack - boiled brown rice with 1 chicken breast;
• dinner - stewed chicken liver, vegetable slices.

Protein days:

• breakfast - scrambled eggs with tomatoes;
• lunch - kefir or protein shake;
• lunch - seafood and vinaigrette or fish and lettuce;
• afternoon snack - veal, cucumber;
• dinner - stewed cauliflower, chicken breast.

Second protein day (if necessary):

• breakfast - cottage cheese with herbs, coffee with milk;
• lunch - protein shake;
• lunch - tuna, 2 eggs, tomato salad;
• afternoon snack - breast, greens;
• dinner - veal, celery stalks.

The menu turns out to be quite varied and is very easily tolerated within 3 weeks.

Nutritionists say that sticking to the protein-carbohydrate alternation should be no more than 21 days. It is this duration that is considered optimal for the normalization of metabolic processes and moderate (up to 7 kg) weight loss with the formation of muscle mass. Professional athletes usually use 12 repetitions of cycles.

Starvation on the water

Fasting on water for 21 days is the most difficult, but the most effective way to slimness. However, due to excessive rigidity, this method of losing weight is suitable only for absolutely healthy people and requires a mandatory preliminary examination by a doctor.

Essence and rules

Starting a 3-week fast is not recommended immediately. Before such a diet, you first need to try to endure hunger for 1 day to see the reaction of the body and determine your willpower. Then, after a week, you can arrange a 3-day unloading on the same water. If this test is also passed successfully, then the duration of fasting should be increased to 1 week. Upon receipt of positive results, you can safely enter the 21st day of the hunger strike.

In general, preparation for fasting should begin 1.5–2 months before the diet itself. In addition, you also need to enter the hunger mode correctly - even before a short 1-day unloading, you need to switch to plant foods the day before, refuse dinner, and put a cleansing enema in the evening. Before a long 3-week fast, such preparation should take at least 5-7 days.

sample menu

It is quite clear that with such a diet there is no menu. But you need to follow some rules of nutrition:

1. Give up alcohol, smoking, coffee - only clean water.
2. To maintain strength, you can add a little honey or lemon juice to the water.

It is necessary to minimize physical and mental stress, as well as carefully monitor the state of health. With a significant deterioration in well-being, it is necessary to immediately, but smoothly, get out of hunger.

It should be borne in mind that with prolonged fasting, an intensive cleansing of the body begins, which is accompanied by an unpleasant odor from the mouth and from the body. Dizziness, nausea, weakness, depression are also possible - these phenomena are normal and are caused by the restructuring of all organs and systems to a new mode of functioning.

Buckwheat

The buckwheat diet is a fasting diet, in which you need to eat exclusively or mainly buckwheat porridge all day (depending on the option chosen). Weight loss on buckwheat can be strict - in the form of a mono-diet - or more benign, in which, in addition to cereals, other components are added to the diet, most often fermented milk products and fruits.

Surviving 21 days on one porridge and water is quite difficult and unsafe for health. Therefore, for this duration, it is usually recommended to adhere to a diet with additional products.

The effectiveness of losing weight will be somewhat lower: if in 3 weeks on a buckwheat mono-diet you can lose 10–15 kg of excess weight, then with a more varied diet, the plumb line is usually 6–8 kg.

Essence and rules

With any variant of buckwheat weight loss, the following rules must be observed:

1. Adhere to the correct drinking regime - at least 1.5-2 liters of fluid per day, including water, tea, herbal infusions, fruit decoctions.
2. Refuse salt, fried, smoked and other dishes harmful to the figure.
3. Use a small amount (1 tablespoon) of cold-pressed oil.
4. Switch to fractional meals - at least 5 times a day in small portions, have dinner 3 hours before bedtime.

Physical activity, subject to a strict mono-diet, should be excluded. With a gentle option, it is recommended to slightly increase activity, but training should be moderate.

sample menu

The basis of the diet, regardless of its severity, is porridge prepared in a special way. It is steamed overnight or for 2-3 hours in a thermos at the rate of 2 cups of boiling water per 1 cup of buckwheat. Consume during the day according to the schemes below.

Strict option

If you follow the buckwheat mono-diet during the day, you can eat any amount of buckwheat porridge, but usually the volume prepared from 1 cup of cereal is enough. In addition to buckwheat, you should drink plenty of water to drown out the feeling of hunger and ensure the full elimination of decay products from the body.

Nutritionists do not recommend sticking to this diet for more than 1 week. For those who are ready to risk their health for the sake of gaining harmony and continue the diet for up to 3 weeks, it is necessary to consult a doctor and take multivitamin preparations during the course.

Bland Diet Options

To make the menu less stressful for the body, it is recommended to use 0-1% fat kefir, but not more than 1 liter per day (1.5 liters are allowed if the product is fat-free). This drink can be consumed together with porridge or separately (alternately), as well as replacing boiling water with it when preparing buckwheat.

There is also another variation of the 21-day buckwheat diet with a more varied menu. The power supply scheme will be as follows:

• days 1, 2 - on a strict mono-diet (possible with the addition of 0.5 l of kefir);
• days 3-6 - vegetables (200 g), 2 unsweetened fruits and 50 g of cottage cheese are additionally introduced into the diet, and the volume of buckwheat porridge is reduced;
• day 7 - 1 egg and 100 g of chicken breast are added to the previous menu.

This weekly menu is repeated 3 times. As a result, you can significantly lose weight without creating much stress for the body.

Institute of Nutrition

The diet, developed by the Institute of Nutrition of the Russian Academy of Medical Sciences, is aimed at gradual weight loss according to scientifically based principles. Her diet is balanced and encourages the development of healthy eating habits, which should be followed throughout life in order to maintain normal weight.

The daily calorie content of the diet of the Institute of Nutrition is from 1800 to 1200 kcal. You need to start losing weight with a higher calorie content, gradually reducing it by adjusting the diet.

Essence and rules

The main feature of this technique is the absence of significant food restrictions. The energy value of the diet decreases very smoothly, without harming the metabolism and allowing the body to adapt to a new diet.

The goal of the diet of the Institute of Nutrition is the transition to a low-fat fractional healthy diet. The basis of the diet is mainly vegetables and fruits, lean protein foods and a small amount of complex carbohydrates (cereals with a low glycemic index). Thus, the menu is made up of fat-free, low-calorie foods, the use of which does not lead to fat deposition. Dishes are chosen independently, but must be prepared only from the above permitted products.

An important condition for losing weight is portion control. Meals should be fractional - at least 5 times a day, but you need to get up from the table with a slight feeling of hunger, which will pass very quickly.

Approximate menu

To understand the essence of the diet of the Institute of Nutrition of the Russian Academy of Medical Sciences, the following menu is given as an example:

• breakfast - 100 g of meat with green peas (canned), tea without any additives;
• lunch - 1 baked apple stuffed with cottage cheese;
• lunch - fresh vegetable salad, vegetarian soup, a piece of fish or 1 steam cutlet, unsweetened compote;
• afternoon snack - rosehip tea;
• dinner - 200 g of cottage cheese, unsweetened tea.

If there is a strong feeling of hunger between meals, you can drink a little of any lactic acid drink or eat an apple.

With a balanced, low-calorie diet, you will gradually lose weight without harming your health. To speed up this process, it is recommended to increase physical activity - go to the gym or play sports at home.

The disadvantage of the method of losing weight of the Institute of Nutrition of the Russian Academy of Medical Sciences is the need to count calories. But usually difficulties arise only at the initial stage, and then a habit is developed and all calculations are performed automatically.

Kefir

Kefir is an affordable, useful and beloved by many product. Therefore, the kefir diet is very popular and gives excellent results both in losing weight and in improving the digestive system. In the classic version of a mono-diet (on one kefir), it is very difficult to endure 21 days and severe harm to health can be caused. Therefore, if you follow this method of losing weight, it is recommended to add other dietary products to kefir, usually buckwheat, apples, cucumbers, greens. On each of these diets in 3 weeks, you can lose 10-15 kg of excess weight.

Essence and rules

The main component of this method of weight correction is fat-free or low-fat kefir. When choosing the fat content of a lactic acid drink, it should be borne in mind that the calorie content of 0% of the product is 31 kcal / 100 g, 1% - 40, 2.5% - 53. Depending on this indicator, it is necessary to regulate the amount of kefir consumed per day - you can drink 2 liters of fat-free , low-fat - 1.5 liters, and fatty - no more than 1 liter.

In addition to the main component, it is allowed to introduce 100-400 g of some additional low-calorie product into the diet, and also be sure to drink at least 1.5-2 liters of water. Meals should be 6 times a day with equal intervals. Dinner should be 2-3 hours before bedtime.

sample menu

There are a large number of diet options for the kefir diet lasting 21 days. The most popular are the classic kefir menu, as well as with apples, cucumbers and buckwheat.

classic

The most comfortable to follow is a menu with a diverse set of products, which is compiled according to the following scheme:

• breakfast - kefir, 50 g of dried bread;
• lunch - kefir, 1 apple (fresh or baked);
• lunch - kefir, 100 g of fish or chicken, green vegetable salad;
• afternoon snack - kefir, 1 apple (fresh or baked);
• dinner - 1 apple, 30 g of cheese;
• late dinner - kefir.

In addition, the diet may consist of a set of several mono-diets with different diets, each of which necessarily contains 1.5 liters of 1% fat yogurt. Additionally, the menu includes the following products:

• days 1, 8, 15 - 4 baked potatoes;
• 2, 9, 16th - 1 kg of apples in any form;
• 3, 10, 17th - 800 g of unsweetened fruits or berries;
• 4, 11, 18th - only a lactic acid drink;
• 5th, 12th, 19th - 400 g of chicken;
• 6th, 13th, 20th - 1 kg of vegetables;
• 7, 14, 21st - only kefir.

Of all the varieties of methods for losing weight on kefir, these options can be called relatively sparing.

with apples

The nutrition schedule should also be 6 times a day. At each dose, apples and kefir are consumed at intervals of 30 minutes - first fruits, then a drink.

with cucumbers

In this version of the diet, the amount of food remains the same, but the apples are replaced by cucumbers. You can also use them separately or together with kefir.

with buckwheat

The kefir and buckwheat diet is one of the most popular weight loss methods. The combination of these two products in the menu provides rapid weight loss without a strong feeling of hunger and significant harm to the body.

The daily buckwheat-kefir diet consists of 1–1.5 liters of a lactic acid drink and porridge prepared by steaming cereals overnight at the rate of 1 cup per 2 cups of boiling water. You can use both components at your discretion - separately or together. There is also an option when buckwheat is soaked overnight in kefir.

Any body weight normalization system based on kefir and designed for 3 weeks helps to achieve fairly good results. However, doctors recommend using it only as an express method, observing no more than 7 days, so as not to harm the body.

Kim Protasova

A feature of the weight loss technique created by Kim Protasov is the absence of restrictions on the diet and the volume of servings - it is allowed to eat at any time of the day in unlimited quantities. But you can only eat certain foods. In general, the Kim Protasov diet lasts 5 weeks, but nutritionists recommend starting it from 3 weeks and observing only 21 days. This is due to the fact that the diets of 1-2 weeks are very unbalanced and can adversely affect the overall health and condition of the skin.

Essence and rules

During the 5 weeks of the Shuffle, you need to eat certain foods:

• 1-2 weeks - only raw vegetables and dairy products, plus it is allowed to eat 1 boiled egg per day;
• 3-5 weeks - 300 g of dietary meat or fish is added to the previous diet by reducing the amount of dairy products.

In addition, you should drink at least 2 liters of fluid daily, including any unsweetened drinks, and also eat 3 green apples.

Weight loss on the Kim Protasov diet is very individual. According to the author of the technique, everyone will be able to lose exactly as many kilograms as necessary and useful for him.

This result is ensured by a very thoughtful choice of products:

• dairy products supply protein, calcium, lactose;
• in the last 3 weeks the body receives the required amount of fat.

But in general, weight loss occurs due to the low calorie content of the diet and the long duration of the course.

sample menu

Since the original version of the Kim Protasov diet is designed for 5 weeks, its 3-week version can be used in two of the most rational ways that are approved by professional nutritionists (as opposed to the "whole" version):

1. 1 week instead of 2 on a vegetarian menu plus 2 weeks on a meat diet.
2. 21 days completely on the menu 3-5 weeks.

Menu 1-2 weeks in the version of Kim Protasov should be as follows:

• breakfast - vegetarian salad with yogurt, tea (you can with milk);
• lunch - salad of 1 apple and cottage cheese with yogurt, cinnamon and vanilla;
• lunch - soup-puree from raw vegetables grated in a blender, egg and vegetable salad with herbs and garlic, seasoned with kefir;
• afternoon snack - pepper stuffed with cottage cheese with vegetables, apple and vegetable fresh;
• dinner - cottage cheese and vegetable salad, 1 apple.

The menu for 3–5 weeks is more varied:

• breakfast - egg and cottage cheese casserole;
• lunch - apple and vegetable salad with lemon juice;
• lunch - okroshka or cold soup-puree, boiled chicken;
• afternoon snack - cottage cheese and vegetable salad;
• dinner - cabbage salad with apple and kefir, boiled chicken.

To diversify the diet, you can additionally use your own or the recipes proposed by the author of the methodology.

Recipes

From the foods allowed by the diet, you can cook a variety of dishes. Kim Protasov offers the following recipes:

1. Cut fresh tomatoes into slices, top with grated cheese mixed with herbs, garlic and yogurt.
2. Make a salad of cheese, eggs, tomatoes, bell peppers and other vegetables to your liking, add onions marinated in lemon juice.
3. Bake an apple in the microwave, stuffed with cottage cheese or sprinkled with cinnamon.
4. Grill meat with spices.

Kim Protasov's diet allows you to fantasize and come up with a lot of interesting recipes, which makes the process of losing weight easier and more enjoyable. Moreover, you can use permitted foods (except meat, eggs and apples) in any quantity.

Chinese

The food culture for the Chinese is not just a necessity that ensures vital activity, but a tool for healing the body. Therefore, the Chinese diet for 21 days is one of the healthiest. Traditionally, it includes a small amount of fish and meat, raw or lightly boiled vegetables, fresh fruits, cereals, spices, green tea.

Essence and rules

From time immemorial, China has used a system of categorizing food according to tastes: salty, sour, bitter, spicy, sweet. Each product belongs to one of the categories and has a corresponding type of energy. The most useful is a diet consisting of all 5 tastes.

A feature of the Chinese diet is that, despite its balance, it remains quite strict. To comply with it for 21 days requires considerable endurance and perseverance.

When compiling a Chinese diet menu, you must be guided by the following principles:

1. Breakfast should be small in volume and consist of healthy foods that need to be changed daily to provide the body with everything it needs.
2. Lunch is the largest and most important meal of the day, and is meant to be enjoyed, so any meal is allowed, but with a minimum amount of fat.
3. Dinner is light, low-calorie, the smallest in terms of volume and energy value.

According to the Chinese, the violation of these principles of nutrition is the main cause of various diseases and weight gain.

sample menu

The 3-Week Chinese Diet is designed to promote metabolism, cleansing and health. To do this, you need to eat according to the following scheme.

Days 1, 8, 15:

• breakfast - scrambled eggs with tomatoes, bell peppers and herbs, 1 orange, green tea;
• lunch - cabbage salad with lemon juice and olive oil, boiled rice, baked fish fillet, fresh fruit;
• dinner - steam veal, vegetable cutting.

Days 2, 9, 16:

• breakfast - fruit salad with nuts, 2 toasts, coffee;
• lunch - vegetarian stew with rice and spices, cooked with a small amount of vegetable oil, boiled meat with soy sauce, 1 fruit of your choice;
• dinner - steamed fish fillet, 1 raw egg, fresh tomato.

Days 3, 10, 17:

• breakfast - cereal porridge to choose from, herbal tea with honey;
• lunch - carrot casserole with egg and vegetable oil, grilled meat with spices, fresh fruit;
• dinner - seafood, vegetarian salad.

Days 4, 11, 18:

• breakfast - scrambled eggs, vegetarian salad, fresh fruit;
• lunch - pilaf, vinaigrette with olive oil, 2 apples;
• dinner - baked fish fillet, fresh vegetables.

Days 5, 12, 19:

• breakfast - carrot and egg salad, 2 toasts, green tea;
• lunch - beef stewed with cabbage in vegetable oil, 2 tomatoes, fruit salad;
• dinner - fish, steamed cauliflower.

Days 6, 13, 20:

• breakfast - boiled rice with dried fruits, fresh orange juice;
• lunch - boiled chicken, shredded cabbage with lime juice and olive oil, scrambled eggs;
• dinner - seafood, fresh tomatoes.

Days 7, 14, 21:

• breakfast - 1 poached, boiled beets, 1 citrus (grapefruit);
• lunch - assorted vegetables (optional), boiled veal with rice, fresh fruit;
• dinner - fish fillet, leaf salad.

Since the portions in the menu are not regulated, their volume must be determined independently, taking into account the characteristics of the organism and the goals set. In this case, you can not starve or overeat, food should be moderate. The standard duration of the course is 21 days, weight loss is 8–10 kg.

classical

When choosing a diet, it is important to take into account its effect on the body and correctly calculate your own strength. If you lose weight too quickly, you can cause significant harm to health, so it is recommended to lose weight for at least 3 weeks to get a mild and long-term result. The classic 21-day diet, developed by a group of doctors, is designed for the average city dweller and allows you to get rid of an average of 10 extra pounds. Narrowly specialized specialists took part in its creation - a therapist, endocrinologist, urologist, cardiologist and allergist, who took into account the lifestyle of a sedentary person who haphazardly eats fast food and various culinary excesses, and also does not burden himself with physical activity.

Essence and rules

Throughout the entire period of weight loss, entry and exit from the diet, you can not drink alcohol, sugar and salt. In addition, it is prohibited:

1. Take laxatives or diuretics.
2. Starve or refuse a late (after 18:00) dinner if there is a feeling of hunger.
3. Refuse to drink heavily.
4. Eliminate fiber from the diet.
5. Eat food through force when it's time to eat (it's enough to chew cucumber, greens or cabbage).
6. Refuse the recommended preparation and proper exit.

The preparatory phase should begin 10 days before the start of the course. For this you need to gradually:

1. Reduce portions of food, increasing the number of meals.
2. Eliminate simple carbohydrates (flour and sugar-containing products), increasing the volume of fresh vegetables.

When leaving the diet, you should also gradually return to the usual diet, while maintaining healthy eating habits.

sample menu

Protein foods form the basis of the diet. The amount of protein needed depends on the initial body weight - on average, daily ranges from 58-80 g. They should be consumed in several doses throughout the day, using purchased protein mixtures or natural sources of protein:

• chicken breast (100 g of the finished dish contains 19 g of protein and 110 calories);
• sea ​​fish (15–20 g, 70–120 kcal, depending on the variety);
• chicken eggs (in one egg - 8 g of protein, 70 kcal, in 100 g of omelet - 20 g and 90 kcal).

In addition, live fiber must be present in the menu. To do this, you need to eat fresh vegetables, cereals and legumes. Thus, the recommended menu of one day for a person weighing 60 kg should include:

• for breakfast - 150 g of omelet, a portion of cereal porridge;
• for lunch - 200 g of fish fillet, a portion of legumes, fresh vegetables;
• for dinner - 100 g of chicken breast with fresh vegetables.

Also, between meals, you should drink 2.5-3 liters of clean water - 30 minutes before and 1.5 hours after eating. It is allowed to include green tea and herbal infusions in the total volume.

Darling

Why this diet is so named, no one knows, because it is quite strict, though simple and effective. The popularity of this method of losing weight is due to the fact that the diet consists of ordinary products and does not require the preparation of special dishes. In addition, it gives excellent results, providing a loss of 8-12 kg in 3 weeks.

Essence and rules

The concept of the diet is that it consists of a set of mono-diets, that is, every day you need to eat only 1 product according to the principle of alternating fasting days. The diet includes protein foods and plant foods, but they are all divided by day. This approach is aimed at enhancing metabolism and is based on the principle that the body, having had enough of one product, ceases to absorb it, so the calorie content of the diet does not depend on the amount of food eaten.

The classic "Favorite" diet is designed for 7 days and is quite tough. In the 3-week option, nutrition is supposed to be more sparing and less stressful for the body.

If you follow it, you must adhere to the following recommendations:

1. Completely exclude simple carbohydrates from the menu.
2. Drink water 30 minutes before and 60 minutes after meals - a total of 2 liters per day.
3. Provide moderate exercise.

It is impossible to change the order of mono-diets, since they are designed to provide the body with all the necessary nutrients and nutrients.

sample menu

In this version of the diet, the menu is interesting, varied and tasty. For 21 days, you should eat according to this scheme:

days	Diet type	Products
1	Kefir
2	Fruit	2 kg fruit mix (recommended grapefruit and avocado)
3	Curd
4	Zucchini	800 g zucchini caviar with onions, carrots, vegetable oil
5	Chocolate
6	Apple
7	cheesy
8	Vegetarian
9	Meat	500 g boiled lean meat
10	Salad	Raw vegetable salads
11	Curd	500 g low fat cottage cheese
12	Fruit	2 kg fruit (recommended grapefruit and avocado)
13	Kefir	2 l kefir 0% fat
14	Vegetarian	1 l fresh tomato, cabbage salad with cucumber and herbs
15	Meat	500 g of any dietary meat
16	Apple	1.5 kg sweet and sour green apples
17	Salad	Raw vegetable salads
18	Chocolate	100 g dark chocolate 72% cocoa
19	cheesy	400 g low fat hard cheese
20	Kefir	2 l lactic acid drink 0% fat
21	Fruit	2 kg fruit mix (preferably grapefruit and avocado)

After completing the diet, you must choose any day you like and use it as a fasting day every week to maintain the achieved weight.

During the exit period, you need to rebuild the diet gradually, eating only healthy food. In order not to experience nutritional deficiencies, multivitamin complexes should be consumed throughout the course.

Maggi

Maggi's nutrition system is a protein weight loss technique. It is based on the interaction of foods taken in food, does not require calorie counting and requires strict adherence to the recommended diet. The duration of the diet varies from 2 to 4 weeks. For 1 average course lasting 3 weeks, you can lose up to 10 extra pounds.

Essence and rules

In addition to following the diet, you must adhere to some rules:

1. Drink plenty of fluids, including water, herbal infusions, teas, coffee without sugar.
2. Eat boiled vegetables, but without broth.
3. Use spices, seasonings, spices, onions, garlic.
4. Eliminate all fats completely.
5. Strictly adhere to the nutrition schedule, without changing foods and meals.
6. If the menu does not indicate the serving size, the dish is consumed unlimitedly.

It will be useful to increase physical activity, but not overdo it. In case of failure or any violation of the diet, do not continue, but start over.

sample menu

Throughout the 21-day course, breakfast is the same - 150 g of scrambled eggs or 200 g of steamed omelet and half an orange or grapefruit. The rest of the meals vary by day.

Days 1, 14, 15:

• dinner - dietary meat.

• lunch - boiled chicken without skin;
• dinner - 150 g of steamed eggs, 1 toast, 1 grapefruit, cucumber and tomato salad with herbs.

• lunch - low-fat white cheese, 1 toast, 1 tomato;
• dinner - dietary meat.

• lunch - raw fruits of your choice (mainly apples, pears, kiwi, watermelon, melon);
• dinner - dietary meat, vinaigrette.

• lunch - 150 g of steamed eggs, vinaigrette without dressing;
• dinner - fish, raw seasonal vegetables, 1 grapefruit.

• lunch - raw fruits of your choice (mainly apples, pears, kiwi, watermelon, melon);
• dinner - dietary meat, seasonal vegetables.

• lunch - skinless chicken, vinaigrette, 1 orange;
• dinner - vinaigrette.

With severe hunger between meals, it is allowed to have a snack with greens, cucumber or carrots.

Mayo

The Mayo Clinic Diet was developed by American dietitians to combat obesity in patients with diabetes, cardiovascular and other diseases. Its action is based on the use of a special fat-burning soup, and in any quantity, which eliminates the appearance of a strong feeling of hunger. If you follow all the recommendations for 3 weeks on the Mayo diet, you can get rid of 12-16 kg.

Essence and rules

The basis of this technique is the food pyramid, developed by the specialists of the Mayo Clinic, which is used to draw up a diet. The pyramid includes 4 "tiers" (as the importance increases - from 1 to 4):

1. fruits and vegetables - low-calorie, but occupying a large volume in the stomach and contributing to satiety;
2. products made from whole grain flour - sources of complex carbohydrates;
3. protein products - dairy products, legumes, dietary varieties of fish and meat;
4. unsaturated fats - olive oil and nuts, necessary for the full operation of all systems.

The Mayo diet does not require strict adherence to the menu or counting calories, but only allowed foods can be eaten. It is also necessary to supplement the process with moderate physical activity.

sample menu

The main dish of the daily diet is fat-burning soup. In American clinics, it is prescribed by cardiologists not only during treatment, but also during the preparation for surgery of overweight patients. The soup is prepared from the following set of ingredients:

• 6 bulbs;
• medium head of cabbage;
• a few tomatoes without skin (you can canned);
• 2 sweet green peppers;
• a root or bunch of celery greens;
• 2 bouillon cubes;
• spices, seasonings to taste.

All components are cut into small pieces, poured with water and boiled at a low boil until soft (about 10 minutes). Spices and seasonings are added at the end of cooking, there is no salt.

This soup is consumed at least 3 times a day in unlimited quantities. In addition to soup, the menu includes other products consumed according to the following scheme (by day):

• 1, 8, 15 - any fruit (excluding bananas);
• 2, 9, 16 - raw, baked, stewed or boiled vegetables, including potatoes, with herbs and olive oil;
• 3, 10, 17 - vegetables (except potatoes) and fruits (except bananas) in any form;
• 4, 11, 18 - vegetables, fruits, including potatoes and bananas (no more than 3 pieces), some milk;
• 5, 12, 19 - 500 g lean meat, tomatoes (fresh or canned);
• 6, 13, 20 - boiled beef with herbs in any quantity;
• 7, 14, 21 - vegetables, fruits, fresh juices from them, brown rice.

The Mayo Clinic weight loss technique eliminates any negative impact on the body, allowing you to lose weight without hunger and any other difficulties associated with other diets.

Drinking

The drinking method of losing weight is designed to get rid of extra pounds at the same time as removing toxins from internal organs and tissues. The diet can last for 21 or 30 days, during which only liquid foods can be consumed. As a result, you can lose 10-15 kg, depending on the duration of the course and the characteristics of the body.

Essence and rules

The drinking diet is quite rigid, since it implies the absence of solid food and the possibility of “something” to chew on. This allows the body not only to get rid of all that is superfluous, but also to relax, since liquid diet food is digested quite easily.

This power supply system consists of 3 stages:

1. At the first stage, the hollow organs are cleaned, which is accompanied by the appearance of a strong coating on the tongue.
2. On the second, the liver and kidneys are freed from unnecessary, so pain in the area of ​​\u200b\u200btheir location is possible.
3. At the third - there is a cleaning at the cellular level.

Each of these stages lasts an average of 1 week.

The drinking method of losing weight is ideal for busy people, because it does not require adherence to a nutrition schedule. Liquid meals can be drunk unlimitedly, at any time, with any time intervals.

You need to enter and exit such a system correctly, first gradually refusing solid food, and then introducing it into your diet in the same way.

sample menu

Throughout the course of weight loss, it is allowed to use:

• low-fat milk and lactic acid drinks;
• chicken and vegetable broths;
• purified and mineral water;
• fresh vegetables and unsweetened fruits;
• cocoa, weak coffee, tea.

In addition to these products, it is desirable to take vitamin complexes to prevent beriberi, the appearance of bad mood and depression.

Recipes

To navigate what can be consumed, in addition to ordinary drinks, you can take the following recipes as an example:

1. Vegetable puree soup - boil cabbage, carrots, tomatoes, potatoes, onions, herbs and any other vegetables to your liking until soft, grind in a blender until smooth without lumps.
2. Fruit and milkshake - chop apples, pears, strawberries, citrus fruits or other fruits in a blender, then beat with milk, kefir or yogurt.

In addition, you can show your imagination and cook other dishes according to these recipes, replacing the ingredients in them. The main thing is that they all turn out to be liquid.

Chemical

There is no chemistry in the diet of a diet with this name. Simply, its action is based on the fact that the products used cause specific chemical reactions in the body that give incredible results. For 21 days on such a nutrition system, you can get rid of 15-20 kg of excess weight. It can be used at any age and weight, but the greatest effectiveness is achieved by those losing weight, whose body weight exceeds 100 kg.

Essence and rules

The chemical diet is quite tough, it requires counting the caloric content of the diet, strict adherence to the diet and rules of nutrition, as well as strictly following the menu. During the entire course, you can not change foods, meals and diets of days.

The following recommendations must be followed:

1. You need to start the course strictly on Monday, since the menu is scheduled according to the days of the week.
2. In case of violation of the diet, everything must be started all over again (on Monday), regardless of when the breakdown occurred.
3. With severe hunger, a snack is allowed, but not earlier than 2 hours after eating, using leaf lettuce, cucumber or carrots for this.
4. The portion sizes indicated in the menu must be observed, if the number of products is not indicated, it is allowed to use until full saturation.
5. All dishes are cooked on water (cooking, stewing, steaming).
6. Any fats from the diet are excluded.

It is very important to observe the drinking regimen, drinking at least 2.5 liters of water daily, and not with food, but between meals. This volume can include tea, coffee, sparkling water.

sample menu

For each of the 21 days of the chemical diet, a separate menu with 3 meals a day is expected.

First week

Monday:

• in the evening - dietary meat.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - skinless chicken;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet, salad, 1 grapefruit.

• in the afternoon - 200 g of cottage cheese, 1 toast, tomatoes;
• in the evening - dietary meat.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - unsweetened fruits unlimitedly;

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - 150 g of scrambled eggs or 200 g of steamed omelet, vinaigrette;
• in the evening - fish or shrimp, lettuce, oranges.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - unsweetened fruits;
• in the evening - dietary meat, lettuce.

Sunday:

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the evening - vinaigrette.

Second week

Monday:

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - dietary meat, lettuce;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - dietary meat, cucumbers;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - 150 g of scrambled eggs or 200 g of steamed omelet, hard white cheese, boiled vegetables;

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - fish;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - dietary meat, tomatoes, 1 grapefruit;
• in the evening - fruit salad.

Sunday:

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - skinless chicken, vinaigrette, tomatoes, 1 citrus;
• in the evening - skinless chicken, vinaigrette, tomatoes, 1 citrus.

Third week

Only one or two products are allocated for each day:

• Monday - unsweetened fruits;
• Tuesday - vegetables in any form;
• Wednesday - vegetables and unsweetened fruits;
• Thursday - fish, vinaigrette;
• Friday - meat, vinaigrette;
• Saturday and Sunday - unloading on unsweetened fruits of any one kind.

If at the end of 3 weeks the goal is not achieved, you can repeat the first week again.

During the diet you need to lead an active lifestyle. After graduation, maintain healthy eating habits, follow the principles of healthy eating and exercise regularly so that the weight does not return.

Czech

A low-calorie diet for 21 days, developed by Dr. Horvat from the Czech Republic, is called Czech. It involves the loss of 8-15 excess kilograms.

Essence and rules

The Czech method of losing weight is not strict and is observed without an exhausting feeling of hunger, since it involves 5 meals a day and the intake of almost all the necessary nutrients. The diet has a low calorie content, but is quite balanced, able to ensure the normal functioning of the body and, at the same time, effective weight loss.

1. Do not have dinner after 20:00.
2. Drink at least 2 liters of water between meals.
3. Do not use other products than those recommended in the menu.

During the period of weight loss, you can play sports, lead an active lifestyle to improve the result.

sample menu

The diet is made up of products with fat-burning properties, is strictly scheduled for every day and does not allow violations.

Days 1, 8, 15:

• in the morning - 80 g of scrambled eggs or 100 g of steamed omelet, 1 rye toast, coffee;
• snack - 2 green apples;
• in the afternoon - 150 g of dietary beef, 200 g of vegetable salad, 100 g of potatoes, coffee;
• snack - 100 g of unsweetened fruits, green tea;
• in the evening - 80 g of scrambled eggs or 100 g of steamed omelet, 80 g of lean boiled pork, 100 g of raw vegetables, 200 ml of apple juice.

• in the morning - 1 rye cracker, 30 g of lean boiled pork, green tea;
• snack - 2 grapefruits;
• in the afternoon - 200 g of potatoes, 150 g of dietary meat, 1 grated carrot;
• snack - 200 ml of tomato fresh;
• in the evening - 100 g of potatoes, 50 g of low-fat cottage cheese.

• in the morning - 1 rye cracker, green tea;
• snack - 4 carrots;
• in the afternoon - 100 g of potatoes, 50 g of veal, 150 g of melon;
• snack - 200 ml of milk;
• in the evening - 150 g of fish and spinach.

• in the morning - 1 rye cracker, 100 g of cottage cheese, tea;
• snack - 100 g of fruit;
• in the afternoon - 100 g of potatoes, 150 g of dietary meat, 200 ml of tomato fresh;
• snack - 200 ml of kefir;
• in the evening - vegetable mix.

• in the morning - 1 rye cracker, processed cheese (50 g), green tea;
• snack - 2 oranges;
• in the afternoon - 100 g of potatoes, 150 g of chicken, 150 g of cucumber salad;
• snack - 3 apples;
• in the evening - 2 eggs, 30 boiled pork, 200 ml of tomato fresh.

• in the morning - 2 apples;
• snack - 4 carrots;
• in the afternoon - 100 g of potatoes and veal, cabbage salad;
• snack - radish salad;
• in the evening - 80 g of scrambled eggs or 100 g of steamed omelet, 100 g of mushrooms, cucumber salad.

• in the morning - 1 rye cracker, 50 g of cottage cheese, tea;
• snack - 200 ml of milk;
• in the afternoon - 100 g of potatoes, 150 g of dietary meat, 100 g of vegetables;
• snack - 200 g of beans, 200 ml of milk;
• in the evening - 50 g of oatmeal cookies, 200 ml of kefir.

All dishes indicated in the menu (potatoes, meat, fish, etc.) must be prepared only by healthy methods - boiling, stewing, steaming, grilling, always without fat. All dairy and lactic acid products must be fat-free.

Junger

American doctor Alejandro Junger created a unique diet that has become a real revolution in losing weight and especially rejuvenating the body. Junger's diet is the result of his many years of work. It allows you to cleanse and improve the body, and unlike fasting treatment, it does not do any harm.

Essence and rules

The main goal of the Junger nutrition system is to cleanse everything unnecessary - toxins, bad habits, the effects of stress. Before starting a detoxification course, it is necessary to conduct appropriate preparation. To do this, you need to gradually change your diet:

1. Avoid all junk food.
2. Reduce the amount of meat and white foods consumed - salt, sugar, rice, pasta, white bread.
3. Introduce more vegetables and whole grains into your diet.

The Junger Method is not a diet, but a way of life in which you need to eat food prepared at home, monitor the number, volume and calorie content of portions, the content of salt or sugar in them.

The maximum course duration is 21 days. The entire period must strictly follow the main principles of the proposed detox:

1. Eat liquid food for breakfast, solid food for other meals.
2. Snack on raw vegetables, fruits, nuts.
3. In case of acute hunger, use fruit puree or fresh juice.
4. Drink plenty of pure water and green tea.

At the same time, purification should be complex and affect not only the body, but also consciousness. Therefore, it is necessary to control your thoughts, getting rid of negative ones and leaving only positive ones, as well as move more, meditate, and lead an active life.

sample menu

Foods approved by Dr. Jünger include:

• vegetable milk (almond, coconut, oatmeal, etc.);
• legumes;
• cereals (wheat, rye, buckwheat, millet, brown rice, amaranth);
• vegetables, fruits, fresh from them;
• lean types of fish, meat;
• vegetable oils;
• nuts, seeds;
• sea ​​salt;
• honey, agave syrup.

Junger advises eating less meat, replacing it with raw vegetables and fruits, as well as giving up ready-made products - store-bought sauces (including ketchup and mayonnaise), sausages, canned food, smoked meats, fast food.

In addition, you should exclude from the diet:

• grapefruits, oranges, grapes, bananas, strawberries;
• dairy products;
• nightshade (eggplant, potatoes, tomatoes);
• soy products, barley, couscous, oats;
• fatty meat, store-bought meat products;
• peanuts, pistachios;
• spicy seasonings;
• all sweets, except those allowed;
• alcoholic and carbonated drinks, strong tea, coffee.

To understand the essence of the Junger diet, it is proposed to familiarize yourself with the sample menu:

• on an empty stomach - a glass of warm water with lemon;
• breakfast (after 30 minutes) - berry smoothie or vegetable cocktail;
• lunch - herbal infusion with honey;
• lunch - meat or fish, steamed vegetables or salad with linseed oil;
• afternoon snack - fruit;
• dinner - cucumber salad with mint.

Throughout the diet, you need to carefully monitor the signals of the body - it will tell you what is useful and what is not. Dr. Junger claims that after 3 weeks of dieting, taste preferences improve significantly and eating habits become healthy. Therefore, after its completion, few people return to their usual diet. Almost everyone is switching to a less strict, but balanced diet. And with a healthy lifestyle, detox will no longer be needed in the future.

egg

There are many egg diets designed for different durations and results. The three-week option is one of the longest, so its diet is more varied than in express methods, but in any case, chicken eggs form the basis. The popularity of the 21-day egg diet is due to the fact that in less than a month, you can lose 15-20 extra pounds on it.

Essence and rules

The main advantage of losing weight on eggs is a sufficient supply of protein to the body - a building material for muscle and bone tissue. Although this is precisely what becomes the main limitation for following this technique, since an excess of protein has a negative effect on the liver and kidneys.

The rules for losing weight are quite simple:

1. You need to eat only boiled, stewed and steamed dishes.
2. Eggs should be boiled or steamed into an omelette.
3. Sugar is excluded from the diet completely, the amount of salt is minimized.
4. Also, you can not eat flour products, cereals, other products that are unhealthy and unhealthy.

The egg diet does not require large financial outlays, offers a clear menu without complicated dishes to prepare, and is also not accompanied by a strong feeling of hunger, since eggs are perfectly satiating.

sample menu

The rules of the diet offer a specific diet, which must be strictly observed.

First week:

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, fruits of your choice in any quantity;
• in the evening - 80 g of steamed eggs, dietary meat is unlimited.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, skinless chicken;
• in the evening - salad with eggs and olive oil.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, hard cheese in any quantity, 1 tomato;
• in the evening - 80 g of steamed eggs, lean meat.

• in the morning - 2 eggs, ½ citrus;
• in the evening - 80 g of steamed eggs, lettuce, chicken.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, boiled or stewed vegetables;
• in the evening - 80 g of steamed eggs, fish fillet, lettuce, 1 citrus.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed scrambled eggs, unlimited fruits;
• in the evening - 80 g of steamed eggs, lettuce, fish.

• in the morning - 2 eggs, ½ citrus;

Second week:

• in the morning - 2 eggs, ½ citrus;

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, meat, lettuce;
• in the evening - 2 eggs, meat with herbs, 1 citrus.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, meat, cucumbers;
• in the evening - 2 eggs, 1 grapefruit.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 2 eggs, boiled vegetables, cottage cheese;
• in the evening - 2 eggs.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, meat, tomatoes;
• in the evening - 2 eggs.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, meat, tomatoes, 1 grapefruit;
• in the evening - 2 eggs, fruit salad.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, chicken with vegetables, 1 citrus;
• in the evening - 80 g of steamed eggs, chicken with vegetables, 1 citrus.

Third week (mono-diet complex):

• day 1 - on unsweetened fruits;
• 2nd - on non-starchy vegetables;
• 3rd - on vegetables and fruits;
• 4th - on lean fish;
• 5th - on lean meat;
• 6th - on the fruit of one species;
• 7th - on the fruit of one species.

The proposed menu is quite varied and easy to carry. Foods for which the serving size is not indicated can be consumed in any quantity. But it is not recommended to overeat - it is better to get up from the table with a slight feeling of hunger, then the results of losing weight will be more pronounced.

Japanese

Japanese women are famous for their diminutiveness and youthfulness to old age. However, the Japanese diet for weight loss lasting 21 days is quite strict, it requires considerable endurance and good health. Although, along with the rigidity of the restrictions, it is characterized by a sufficient amount of protein and a variety of juices, which allows, simultaneously with the loss of 8–12 kg, to clear accumulated toxins and restore the functioning of the gastrointestinal tract.

Essence and rules

The Japanese method of losing weight is based on the following principles:

1. The most thoughtful regime of the day, from which you can not deviate.
2. A strict list of products that does not allow deviations and replacements with analogues.
3. Refusal of gastronomic delights - sweets, flour products, fried, fatty, salty and smoked foods, alcoholic and carbonated drinks.
4. 3 meals a day with dinner until 19:00.
5. Drinking 1 glass of pure water 1 hour before each meal, while the total volume of liquid should be brought to 2 liters per day.
6. The presence of moderate physical activity, it is best that it be a simple morning exercise and walking.

You need to prepare for the diet and get out of it smoothly: first, gradually switch to the recommended diet, and then just as little by little return the usual foods to it. With a clear implementation of all recommendations, the first results become noticeable after 2-3 days and persist for a long time.

sample menu

The menu below for every day is designed to accelerate metabolism and accelerate fat burning. With the slightest change in the diet, the entire system can be disrupted, so nothing can be rearranged or other products used.

Days 1, 8, 15:

• in the morning - coffee;
• in the afternoon - 2 eggs, cabbage salad, 200 ml of tomato fresh;
• in the evening - 250 g of fish fillet.

• in the morning - coffee, 1 toast;
• in the afternoon - a fish dish, vegetable cutting;
• in the evening - 250 g of dietary veal, 200 ml of kefir.

• in the morning - coffee, 1 toast;
• in the afternoon - baked zucchini, 1 apple;
• in the evening - 200 g of dietary veal, 2 eggs, salad.

• in the morning - coffee, 1 toast;
• in the afternoon - 1 egg, grated carrots with lemon juice;
• in the evening - apples.

• in the morning - raw carrots;
• in the afternoon - 250 g of fish, 200 ml of tomato fresh;
• in the evening - a fish dish, vegetable cutting.

• in the morning - green tea;
• in the afternoon - breast, cabbage salad with carrots;
• in the evening - 2 eggs, grated carrots with butter.

• in the morning - green tea;
• in the afternoon - 250 g of veal, 1 apple;
• in the evening - veal, 200 ml of tomato fresh.

Usually, after the first 7 days of such a diet, excess water is first removed, after 14 days active fat burning begins, and after 21 days the volume and body weight are significantly reduced. Thanks to a complete restructuring of metabolism, the acquired weight is maintained for a long time without strict restrictions.

Right way out

The exit from the diet is a period during which you can either finally consolidate the result, or nullify all the efforts expended in the process of losing weight. Here, much here depends on the moral mood of a person and his attitude to food - you need to eat to live, and not live in order to eat. At the same time, one should not forever deprive oneself of the joy of tastes, but one must observe the measure in everything.

Most of the considered diets involve fractional meals. It must be adhered to in the future, which will allow you to maintain weight without feeling hungry.

With any variant of the 21-day diet, exit from it should be gradual. Since it is necessary that this period be at least 2 times longer than the process of losing weight, the optimal duration of returning to the usual diet in this case will be 6 weeks.

In order for the transition from a diet to a regular diet to be minimally stressful for the body, and also to ensure the maintenance of the achieved weight, the following rules must be observed:

1. It is allowed to introduce no more than 1-2 familiar products per day, and for the first 2 weeks it should be only healthy food.
2. For the entire course of the exit, it is necessary to maintain the main components of the diet in the diet, gradually reducing their amount (if necessary).
3. All 6 weeks you need to follow the rules of the diet regarding the drinking regimen, physical activity and other recommendations.
4. Monitor your weight daily, and when it increases, immediately reduce your carbohydrate intake or portion size - this will not only save the result, but also determine for yourself the quantity and quality of food that will contribute to weight stability.

These are the general rules for exiting all diets. In addition, there are some features of returning to normal nutrition, depending on the type of diet - after mono-diets, protein and low-calorie weight loss methods.

After the mono diet

Mono-diets are especially difficult for the body to tolerate, and a breakdown after them can lead not only to weight gain, but also to the appearance of many health problems. The main rule for getting out of this method of losing weight is to add no more than 1 product per day to the diet. In addition, a number of rules should be observed:

1. If the diet was not protein, you first need to add 1 boiled egg to the menu, and after 5-7 days a small amount of dietary meat or fish.
2. In the absence of vegetables in the diet, they should be introduced first in a stew or boiled form, and then move on to raw.
3. Dairy products can be taken from the 1st day of release, and if they were on a diet, then gradually increase their fat content.
4. You can not actively increase physical activity, because the body is still weakened.

After protein diets

A sample exit plan for a diet with limited or no carbohydrates and fats should be as follows:

1. Do not change the established drinking regimen, continuing to drink as much liquid as during the course.
2. From the sweet, you can only start adding a little honey to tea or porridge, the taboo for all other sweets remains.
3. Protein foods remain, but change daily.
4. From the first days, you can start having breakfast with buckwheat porridge (no more than 2 tablespoons).
5. Gradually introduce durum pasta and jacket potatoes (no more than 100 g of each dish).
6. Gradually increase the number of cereals, bringing the daily volume to 200 g.
7. After 1 week, it is allowed to eat 50 g of whole grain bread, 30 g of dark chocolate, half a banana.

When leaving the protein diet, the process of fixing weight is longer than with all other methods. Here, another rule for calculating the duration is applied - for 1 kilogram lost, 10 days of exit should be allocated. So, getting rid of 10 kg, you need to fix the weight for 100 days.

After low calorie diets

The main principle of getting out of a low-calorie diet is a gradual increase in calorie content. Depending on the lifestyle, you need to rise to the mark of 2000-2700 kcal from the calorie content that was provided for by the diet. To do this, it is recommended to increase the energy value of the diet by 100 kcal per day.

It is very important here that this is not achieved at the expense of fast carbohydrates - nothing starchy, sweet, or anything similar should be consumed during the exit period. Need to use:

• vegetables, fruits, berries;
• dairy products;
• cereals;
• lean meats and fish.

After low-calorie methods, muscle mass is often lost. To restore it, the main emphasis should be on protein products.

If possible, after any weight loss, it is recommended to switch to proper nutrition, give up food that is harmful to the figure and lead an active lifestyle. Then the need to use any diets in the future will disappear completely.

Every woman has probably heard about what the Japanese diet is. This method of losing weight has been incredibly popular for several years, and this is not surprising - it allows you to eat fully and quite varied, while helping to lose weight! The results of this diet are amazing: in just two weeks you can lose 6-8 kg.

Japanese Diet: Principles and Basics

The main principle of the Japanese diet is low calorie intake. In view of this, this method of losing weight is quite tough and is not suitable for everyone: if you are one of those people who are unable to endure even a slight feeling of hunger, you should look for a softer and more sparing diet!

During the Japanese diet, you need to eat in small portions - the weight of your meal should not exceed 250 grams. That is why in order to lose weight in this way, you should start a kitchen scale: it is unlikely that you will be able to measure the required amount of food “by eye”, and then all your efforts will be in vain.

Also, the Japanese diet prohibits all kinds of snacks: between meals you can not eat sweets, crackers, or even fruits or vegetables. Only drinks are allowed: your choice, it can be tea, coffee or plain still water. You should not drink water with gas - it awakens the appetite.

Try to drink plenty of water during such a diet: the optimal amount would be one and a half or two liters per day. A glass of water half an hour before a meal, drunk very slowly and calmly, will help you get enough of even a small and modest portion, and not feel hungry during the day.

What can not be eaten while on a diet?

There are strict restrictions in the Japanese diet: many foods that are familiar to you and even completely harmless foods will be banned during these 14 days. Of course, during such a diet, baked goods, sweets, sugar, pasta, various sausages and smoked meats, as well as soda and alcohol are prohibited - all these foods contain many calories, fats and carbohydrates that you should avoid.

From fruits it is forbidden to eat grapes, bananas, persimmons, peaches and dates, cherries, papaya, as well as lemons, watermelons and dried fruits. From vegetables, you should refrain from consuming potatoes, corn, beets, eggplant, zucchini and pumpkin. Also, for the duration of the diet, it is necessary to abandon the use of salt: it retains water in the body, which hinders the process of weight loss.

Do not use vegetable oil for salads and other dishes: replace it with olive oil, which is much healthier and more appropriate during a diet. In addition, do not forget that during the Japanese diet you can not have breakfast, and also eat after seven in the evening: try to go to bed early so that hunger does not prevent you from falling asleep.

What is allowed on the Japanese diet?

The list of products allowed for such a diet is much poorer than the list of prohibitions. You can eat any fruit that has not been mentioned as forbidden: eat apples, oranges, grapefruits and other low-calorie fruits that you like. From vegetables, cabbage should be preferred - it has a minus calorie content, so it is excellent for losing weight. Tomatoes, carrots and cucumbers are also allowed.

When choosing meat products, be guided by fat content: for example, pork and foal during such a diet will need to be excluded. Focus on lean meats: chicken and beef, as well as turkey and rabbit. You can eat almost any fish - however, as in the case of meat, try to choose low-calorie options.

During the Japanese diet, do not neglect vitamin complexes: this option for losing weight is not very balanced and excludes many useful substances that are necessary for the body. Also, do not leave such a diet abruptly, otherwise all the lost kilograms will immediately return back.

Do not forget that during the Japanese diet, you must strictly follow the menu: replacing products in it or rearranging dishes in places is prohibited. Eat exactly what you need to eat that day, and exactly in the amount indicated on the menu - no more and no less.

Diet menu for 14 days

The menu for the Japanese diet should always be prepared by specialists: it rebuilds and regulates metabolism, as a result of which your body begins to work correctly and no longer gains excess weight. That is why it is so important not to deviate from the prescriptions of nutritionists - in case of incorrect use of this diet, the necessary changes will not occur!

Below is a menu for the Japanese diet, designed for 2 weeks: the number of calories per day in this option is carefully calculated by a specialist who has extensive experience with the Japanese diet and knows all its nuances. Follow this menu exactly to get rid of excess weight and not put it back.

The first week of such a diet should look like this:

You can see an example of the second week of the Japanese diet in the following photo:

Getting out of the diet

After two weeks of strict adherence to the Japanese diet, your stomach weaned from large portions: do not stretch it again, continue to eat little and often so as not to gain weight. Also, do not use high-calorie foods during the exit from the diet: eat lean meats, cereals and vegetables with fruits.

Over the next two weeks, do not add sweet fruits, flour and confectionery products, as well as various seasonings to your diet. Sugar and salt should be added quite a bit, and it is advisable to start doing this at least a week after the end of the diet!

The best option would be to continue using the menu for the Japanese diet, adding something new and not too high-calorie to it every day: rye crackers or bread, any forbidden vegetables, rice and other cereals. The exit from such a diet should last at least two weeks, and preferably within a month. In addition, even after you complete the exit from the diet, try to refrain from fatty and fried foods, an abundance of sweet, soda and other high-calorie foods, without any benefit to the body. If you want to keep a slim figure, you should not return to bad habits - and the love of fatty foods is one of them.

Also make pure water consumption your main rule: after the diet and the withdrawal period is over, do not forget about one and a half or two liters of fluid that you need to drink per day. This will help the digestive system and metabolism work, and will also allow you to fill up with smaller portions.

Diet Contraindications

As already mentioned, this type of getting rid of extra pounds is not suitable for every woman - and it's not just about intolerance to hunger. With some diseases, this rigid diet can provoke a worsening of the condition, so do not start it if you feel unwell! The following diseases will be contraindications for the Japanese diet:

• Metabolic diseases, in particular diabetes mellitus;
• Various kidney diseases;
• Cardiovascular diseases;
• Gastritis, erosion, ulcer;
• Restructuring of the endocrine system.

In the event that you observe at least one of these diseases in yourself, consult a doctor about losing weight: a specialist will select a diet that is right for you and will not harm your body.

The Japanese diet is a rigorous, complex and time-consuming way to lose weight, which is striking in its pronounced effect. However, do not forget that after such a diet, you should not return to your old eating habits: if you want to not only lose weight, but also maintain a slim figure, switch to proper nutrition.

Related video:

Everyone knows about the mega-effective "Japanese" diet. But few people realize that she has options that allow the use of completely non-diet products. What you can eat on the “Japanese”, read the article.

The "Japanese" salt-free diet is a popular weight loss technique that has won the trust of many women and men due to its effectiveness. The principle of its action is a low-carbohydrate, protein-rich diet that activates the processes of burning body fat. Traditional Japanese lasts 21 days: 7 days of preparation, 14 days of diet and a 4-week exit.

Most of those who have lost weight note that this technique requires psychological preparation and strong motivation. However, the results are worth the effort: in 14 days (the "classic" version) you can lose 5-15 kg - depending on the initial weight. In addition, the key stage is the exit from 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 only specified products.
2. The sequence of days and meals cannot be changed.
3. Salt, sugar, alcohol, confectionery and flour products (except those indicated) are completely excluded from the diet.
4. Every day you should drink 1.5-2 liters of pure water without gas.
5. If you do not drink coffee, drink green tea without additives and flavorings.
6. Zucchini can be replaced with one of the following products: beets, pumpkin, boiled or fried carrots, zucchini, parsnip root. This replacement will not affect the result of losing weight (subject to all the rules).
7. Zucchini (or a vegetable alternative to zucchini) can be baked in foil and eaten with 1 teaspoon vegetable or olive oil.
8. A raw egg can either be omitted or replaced with a boiled one.
9. Drinking green or herbal tea between meals is allowed.
10. Before proceeding, it is necessary to consult with a specialist.
11. You can repeat no more than twice a year.

pros

• Effective weight loss in a short time.
• Availability of the products provided.
• A specific menu (without calculating the nutritional and energy value of dishes).
• Three meals (easy to combine with study or work).
• There is a cleansing of the body of toxins, because for two weeks you do not consume sugar, alcohol and salt.
• Protein is present in sufficient quantity - this prevents the loss of muscle mass. In addition, a lot of energy is spent on the digestion and absorption of protein, which speeds up metabolism.

Minuses

• Low calorie diet.
• An unbalanced ratio of proteins, fats, carbohydrates and a lack of essential vitamins, macro- and microelements. 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, it is necessary to take complex vitamins.
• The lack of a full breakfast deprives the body of the energy it needs in the morning and increases the risk of an evening breakdown.
• Long breaks between meals.
• The transition to a normal diet can result in a rapid return of weight.

Training

Preparing the body is an integral part of the Japanese salt-free diet. A week before it starts, give up fast food, minimize the amount of sweets, flour and fatty foods, reduce your usual portions by 20% - the daily calorie intake of your diet should be reduced by 500 calories. Try to have dinner at least three hours before bedtime and drink at least 1.5 liters of pure water per day. After waking up, be sure to drink 250 ml of water at room temperature. This activates the metabolism and will allow you to better endure the absence of breakfast during this period.

Menu

For 7 days

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

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

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

• breakfast: rye bread toast, black coffee.
• lunch: 1 medium zucchini fried in vegetable oil, 2 apples.
• dinner: 200 g of boiled beef, 2 boiled eggs, 150 g of Chinese cabbage.

• Breakfast: 150 g grated carrots with lemon juice.
• Lunch: 200 g baked hake, 200 ml tomato juice.

• breakfast: black coffee.
• lunch: 300 g of boiled chicken breast, 150 g of salad (Beijing cabbage + carrots).
• dinner: 2 boiled eggs, 150 g of grated carrots + 1 teaspoon of vegetable oil.

• Breakfast: green tea.
• Lunch: 200 g of boiled beef, 200 g of any fruit (according to the season).
• Dinner: any of the previous options.

For 9 days

The menu for 7 days of the 9-day Japanese diet does not differ from the 7-day version.

• Breakfast: green tea.
• Lunch: 200 g of boiled beef, 2 apples or 1 orange.
• Dinner: 200 g baked hake, 150 g Chinese cabbage.

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

Foods needed for the 13-day and 14-day Japanese diet

• Natural coffee (beans or ground) - 1 pack.
• Fresh eggs - 20 pieces.
• Fish fillet - 2 kg.
• Green tea without flavors - 1 pack.
• Beef - 1 kg.
• Chicken breast - 2 kg.
• Olive oil.
• Vegetable oil.
• Carrots - 2 kg.
• Fresh white cabbage or Beijing cabbage - 2 - 4 pieces (depending on size).
• Zucchini - 1 kg.
• Apples (or other fruits) - 1 kg.
• Tomato juice (no sugar) - 2 liters.
• Kefir - 1 l.
• Lemon - 3-5 pieces.
• Rye bread - 1 loaf.

For 13 days

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

• Lunch: 200 g of boiled pollock, 150 g of salad (cabbage + carrot + 2 teaspoons of olive oil).
• Dinner: 100 g of boiled beef, 200 ml of tomato juice.

• Breakfast: black coffee and rye bread toast (15 g).
• Dinner: 2 boiled eggs, 200 g of boiled beef, 100 g of Beijing cabbage + 1 teaspoon of vegetable oil.

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

• Lunch: 200 g baked cod, 200 ml tomato juice.
• Dinner: 200 g of fruit.

• Breakfast: black coffee.
• Lunch: 300 g of boiled chicken breast, 100 g of salad (cabbage + carrots).

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

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

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

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

• Lunch: 1 zucchini fried in vegetable oil.
• Dinner: 2 boiled eggs, 200 g of boiled beef, 100 g of fresh cabbage + 1 teaspoon of vegetable oil.

• Breakfast: black coffee, rye bread toast (15 g).
• Lunch: 200 g baked hake, 150 g fresh cabbage + 1 teaspoon olive oil.

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

For 14 days

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

• Lunch: 200 g of boiled pollock, 150 g of boiled cabbage + 1 teaspoon of vegetable oil.
• Dinner: 100 g of boiled beef, 200 ml of kefir (2.5% fat).

• Breakfast: 20 g of rye bread, black coffee.
• Lunch: 1 medium zucchini fried in vegetable oil.

• Breakfast: 1 fresh carrot, black coffee.
• Lunch: 200 g of boiled pollock, 200 ml of tomato juice.
• Dinner: 200 g of any fruit.

• Breakfast: 1 fresh carrot, juice of one lemon (can be diluted with water).
• Dinner: 200 g of any fruit.

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

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

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

• Breakfast: 1 fresh carrot, juice of one lemon.
• Lunch: 200 g boiled hake, 200 ml tomato juice.
• Dinner: 200 g of any fruit.

• Breakfast: black coffee.
• Lunch: 50 g of hard cheese, 100 g of grated carrots + 1 teaspoon of vegetable oil, 1 boiled egg.
• Dinner: 200 g of any fruit.

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

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

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

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

Getting out of the diet

The first week of leaving the Japanese diet is an extremely crucial period. At this time, the body continues to lose weight and adapt to new parameters, 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 fixed, it is necessary to leave the diet gradually. The exit period should last twice as long. So, the exit period from the 14-day Japanese diet should last at least 28 days - that is, 4 weeks.
• In the first week, gradually increase the consumed portions of meat and fish dishes - by 50 g, vegetables - by 100 g.
• For breakfast, eat cereals cooked in water (buckwheat, oatmeal, rice) and omelettes. Your single serving should be about 200 g.
• Salt should be added to food gradually: at the beginning of the exit, consume no more than 5 g of salt per day.
• During the day, you need to make 2-3 snacks from fermented milk products and fruits.
• Replace a fruit dinner with a full meal of vegetables and proteins (for example, 200 g of vegetable stew and steamed chicken cutlet).
• Do not reduce the amount of protein food.
• Eat fractionally (5-6 times a day).

Indicative menu for exiting the Japanese diet for 2 weeks

• Breakfast: 2 eggs omelet and 150 ml of milk (2.5% fat), 1 loaf, 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 of kefir (2.5% fat) and 1 apple.

• Breakfast: 200 g of oatmeal on the 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 boiled shrimp or 150 g cottage cheese (7% fat), 1 cucumber.

• Breakfast: 200 g of oatmeal in water without sugar and butter, 2 toasts (20 g each).




Sports during the Japanese diet

If your body is accustomed to a certain level of physical activity (for example, morning jogging or fitness three times a week), then you should not increase the frequency and intensity of training - this can provoke a deterioration in well-being (loss of strength, dizziness, nausea).

Contraindications

1. Diseases of the gastrointestinal tract (gastritis, gastroduodenitis, peptic ulcer of the stomach or duodenum).
2. During pregnancy and lactation.
3. Any chronic diseases of the kidneys and liver.
4. Anemia.
5. Avitaminosis and hypovitaminosis.
6. Acute infectious diseases.
7. Diabetes.
8. Cholelithiasis.
9. Any condition in the acute stage.
10. Chronic diseases of internal organs.

Video review from a nutritionist

Residents of Japan are rarely obese. They prepare food from healthy products, eat small portions, and do not like fatty fast food. Based on such eating habits, nutritionists have compiled the Japanese diet.

The essence of the diet

Different types of Japanese diets have a common principle - three meals a day with small portions of food. All meals included in the diet contain a minimum of salt, and drinks - without sugar. Fatty, sweet, spicy foods, any snacks between breakfast, lunch and dinner are prohibited.

"The Japanese adhere exclusively to seasonal and regional food." Margarita Koroleva, star nutritionist

With such a diet, the daily calorie intake is reduced. To maintain metabolism and energy production, the body is forced to use body fat. By avoiding salt, excess fluid is removed, and the small portion size leads to a decrease in the volume of the stomach. As a result, a person loses weight by 3-4 kg per week, swelling subsides, pressure normalizes.

Diet Benefits

The Japanese are the longest living nation. The average life expectancy is 84 years. A diet based on the Japanese food system is safe for health. Other benefits:

• efficiency - a guarantee of weight loss with strict observance of all restrictions;
• short-term - the result appears already in the first week;
• simplicity - there are no dishes in the diet that are difficult to cook;
• improvement in appearance - swelling disappears, a gray tint of the face;
• health promotion - due to the normalization of weight, the whole body works better.

The benefits of the diet also include a stable result. After its completion, people rarely have a desire to pounce on harmful foods, so excess weight does not return like a boomerang.

How much weight can you lose

The number of kilograms that can be lost depends on the initial weight of the person. The less body fat, the harder it is to get rid of them. Women with early stage obesity are usually satisfied with the results. Weight loss statistics on various types of Japanese diet:

• classic - 5–8 kg in two weeks;
• strict - 3-4 kg in 7 days;
• for men - 3-4 kg per week;
• hard - 4 kg in 13 days;
• tea - 5-7 kg in 14 days;
• water - 3-4 kg in 7 days;
• banana - 7-8 kg in two weeks;
• Yaelo - 5–8 kg in 14 days.

On average, a person loses 3-4 kg in one week.

Feature of the classic Japanese diet

The original version of the Japanese diet requires endurance and self-control from a person. After all, for its observance within two weeks it is necessary to eat only unsweetened and unsalted dishes.

Lunch and dinner consists of small, low-calorie meals. And for breakfast it is allowed to eat only a piece of dried bread with a cup of unsweetened coffee or tea.

Body preparation

A few days before switching to a new nutrition system, do not add salt to food, drink tea without sweets, and refuse additives. Print out the menu, a table of prohibited and permitted foods, hang it on the refrigerator.

Buy small plates to make the portion of food on it seem larger. Ask family members to be understanding about your desire to lose weight.

Basic Rules

When following the Japanese diet:

1. Have breakfast, lunch and dinner at the same time.
2. Use only fresh natural products.
3. Give up sugar and salt.
4. Drink plenty of warm boiled water.

Strict adherence to the rules is a guarantee of weight loss. But if you feel worse, go back to your normal diet. After restoring your health, choose another way to lose weight for yourself.

Menu products

For meat dishes, use beef, lean poultry meat. Refuse lamb, pork, goose, duck in any form. Before cooking, remove the skin, remove the fatty layers.

Allowed varieties of fish - pike, hake, flounder, pike perch, blue whiting, pollock, cod. They are boiled or steamed by cutting off their heads and bellies. Fat prohibited varieties include herring, mackerel, salmon, eel, halibut.

Vegetables should not contain starch. Therefore, potatoes and corn are excluded from the menu of a two-week diet. Vegetables useful for weight loss - cucumbers, zucchini, carrots, beets, all types of cabbage.

“If you bite into a boiled potato, the starch will immediately begin to break down into glucose molecules, which instantly turn into fat.” Alexey Kovalkov, nutritionist

Throughout the diet, it is strictly forbidden to drink alcohol, energy drinks and soda. Fat-free fermented milk drinks, homemade tomato juice, ground coffee, loose leaf tea are allowed.

You can enrich the diet with eggs, unrefined butter, whole grain bread crackers. Sweet fruits will help you survive the lack of desserts. Under a strict ban are cereals, butter, yeast baked goods, sweets, semi-finished products.

Menu for every day

Before switching to the nutrition system of slender Japanese women, it is necessary to draw up a diet, check the working condition of the double boiler. A ready-made menu table will help you stay on course and finish what you started.

First week

Day	Breakfast	Dinner	Dinner
1		200 g steamed cauliflower, 1 egg, tomato juice	200 g boiled hake, tea
2	Coffee, slice of whole grain bread	200 g boiled chicken fillet, 1 cucumber, green tea	A glass of kefir, a pineapple ring
3	Cup of coffee or tea, apple	Portion of fresh cabbage salad with vegetable oil, egg	200 g boiled veal, tomato juice
4	A cup of green tea, a piece of rye bread	200 g beef, steamed carrots with a drop of olive oil	Portion of pollock, steamed, zucchini
5	A glass of kefir, an apple	Boiled chicken, steamed vegetable salad with vegetable oil	Cup of black tea, orange
6	Coffee without sugar, a piece of rye bread	200 g boiled chicken liver, tomato	Portion of steamed hake, carrots
7	A cup of black tea without sugar with a slice of lemon	Boiled fish, zucchini stewed in unsalted water	Fruit salad dressed with kefir, 1 egg

Second week

Day	Breakfast	Dinner	Dinner
1		Veal, fresh beet, carrot and cabbage salad	Portion of pike perch boiled with zucchini
2	Glass of tomato juice, boiled egg	Chicken fillet and pineapple salad with olive oil	A glass of kefir, pear
3	Black coffee, a piece of bread	Boiled beef, white cabbage salad with butter	200 g pollock, 1 egg, pear
4	Cup of green tea with lemon	Chicken breast, boiled zucchini and carrots, half a grapefruit	A glass of tomato juice, 1 egg, 3 pineapple rings
5	A glass of kefir, a piece of bread	Boiled pike perch with olive oil, cauliflower	Chicken fillet, fresh raw vegetable salad
6	Cup of black tea with lemon	Beef, stewed vegetable salad with vegetable oil	2 eggs, cup of tea, grapefruit
7	Black ground coffee, a piece of rye bread	Flounder, boiled cauliflower and broccoli	Chicken fillet, cucumber, apple

Dishes on this menu can be interchanged: for example, cook fish or beef instead of chicken, and eat chopped cucumbers instead of coleslaw.

The only condition is the small portion size. The total weight of the dish should not exceed 300 g - this reduces the size of the stomach.

Proper Japanese Diet

The peculiarity of such a nutrition system is the reduction in the daily amount of calories consumed to 800–900 kcal.

At the end of the first week on the scales you can see an amazing result - minus 4-5 kg. Such rapid weight loss is due to the removal of fluid from the tissues. Then there is a slow disposal of excess fat, so the result at the end of the second week will be much more modest - minus 1-2 kg.

Products for the menu

In addition to sugar and salt, on the Japanese diet it is forbidden to consume:

• meat;
• offal;
• milk;
• flour products;
• Dessert;
• butter;
• semi-finished products.

For breakfast, doctors recommend cooking rice dishes with vegetables without adding salt, oil, spices. Such food will saturate, but it will not cause a feeling of heaviness in the stomach. To diversify the two-week diet, buy rice, zucchini, eggplant, pumpkin, cauliflower, broccoli.

For lunch, nutritionists advise cooking dishes from soy. The plant contains protein in an easily digestible form and a balanced set of amino acids. In the store you can find soy noodles, milk, meat, tofu cheese.

Soy protein is called Frankenstein food.

Dinner should consist of light, low-calorie foods. The most suitable option is a piece of fish, steamed. This dish can be alternated with boiled seafood.

strict japanese diet

The main feature of this version of the Japanese diet is the complete rejection of sugar and salt. When preparing meals, you must strictly adhere to the menu table. You can not change products, fry them in oil, add snacks.

Menu for seven days

Day	Breakfast	Dinner	Dinner
1	A cup of ground coffee without sugar	Salad of white cabbage and two eggs, tomato juice	100 g pollock, steamed
2	Cup of coffee, a piece of rye bread	Boiled cauliflower salad, 100 g pike perch	100 g beef without veins, a glass of kefir
3	Cup of coffee, toasted bread	200 g salad of zucchini stewed on water with a drop of oil	Boiled beef, 1 egg, fresh cabbage salad
4	Cup of coffee, cracker	Carrot salad with butter and 20 g cheese, 1 raw egg	Large apple or pear
5	Raw carrot salad with lemon juice	100 g boiled flounder, a glass of tomato juice	grapefruit or orange
6	Cup of coffee, slice of bread	Boiled chicken with cabbage and carrot salad	2 hard boiled eggs, 1 carrot
7	Cup of green tea	200 g boiled beef, apple	A glass of fat-free kefir, pear

To keep the result of the diet will help the gradual transition to normal nutrition. To begin with, add snacks after the first and second meals, do not salt the food. In order not to stretch the walls of the stomach, continue to eat from small plates.

Feature of the Japanese diet for men

Overweight men can also lose weight with the Japanese diet. A sparing option has been developed for them, in which the use of high-calorie foods is not prohibited, but limited. Men should not eat:

• sausage;
• sweets;
• fast food;
• semi-finished products.

Drinking alcoholic and carbonated drinks is prohibited.

You can eat rice and other cereals, add a little salt to dishes, add sugar to tea and coffee.

"Men lose weight 25% faster than women." Alexey Kovalkov, nutritionist

The basis of the diet is the balance of rice, fish, vegetables. This is the nutrition of the Japanese and Japanese women, who are distinguished by harmony and good health. Thanks to the ability to cook a variety of dishes, people on such a diet lose weight without feeling nausea, weakness, hunger. Therefore, a sparing diet for men lasts 18-21 days.

Low calorie recipes

The Japanese diet in the classic and strict version is distinguished by the simplicity of cooking. The fillets of fish and meat should be cut into portions and steamed in a slow cooker. Vegetables for salad are prepared in the same way.

The sparing Japanese diet for men allows for the preparation of more appetizing and at the same time healthy dishes.

Baked flounder

Lay the fish with cuts on the sides on the foil. Sprinkle straws of carrots, eggplant, bell peppers on top. Sprinkle the products with lemon juice, season with salt, pepper, herbs. Wrap the foil in the form of an envelope. Send the workpiece to the oven, heated to 180 °. Bake for 30 minutes.

Omelet with vegetables

Whisk 2 eggs in 50 ml low-fat low-fat milk. Pour the resulting mass into a preheated pan, close the lid, reduce the heat to a minimum. After 10 minutes, sprinkle chopped bell pepper, tomato, broccoli on top. Leave the omelette to simmer in the pan for another 5 minutes.

Cutlets in a steamer

Mince the skinless chicken breast until minced. Add rye bread, eggs, onions, a little salt to it. Form cutlets, dip them in breadcrumbs. Put in a double boiler in one layer. Turn on the device for 30 minutes.

Rigid rice diet

Despite the strict name, this type of Japanese food is much easier to tolerate than the classic one. Indeed, if it is observed, it is allowed to eat all dishes, except for pickles, marinades, spicy and smoked foods. The rice Japanese diet lasts thirteen days, during which a person loses weight (2 kg per week) and feels light in the body due to the gentle cleansing of the body.

Operating principle

The main feature of the Japanese diet is eating raw soaked rice for breakfast. Once in the digestive tract, it absorbs toxins and salts like a sponge, which retain excess fluid in the tissues. Another beneficial effect is the cleansing of the walls of the digestive tract. Rice cleans food debris and accumulated mucus from them. All harmful substances are excreted from the body naturally.

Basic Rules

Do not drink water or other liquids 2 hours before eating rice. Slowly and thoroughly chew the cereal without drinking it. Then another 2 hours you can not drink and eat. For lunch and dinner, prepare meals from easily digestible foods. Allowed:

• lean meats and fish;
• offal, seafood;
• eggs, dairy drinks;
• raw and stewed vegetables;
• fruit, honey

Refuse marinades, pickles, alcohol. While dieting, do not go to the gym, do not do hard physical work.

Menu scheme for 13 days

For best results, soak the rice for four days with daily water changes. In order not to mix up portions, prepare 4 glasses and number them with plates. Prepare bottled water and uncooked rice with high glassiness. If a person's weight is less than 65 kg, his serving is 2 tablespoons of cereal, if more than 65 kg - 3 tablespoons.

• 1 day. Pour some rice into a glass. Fill it up with bottled water.
• Day 2 Change the water in the first glass. Pour a serving of rice in the second.
• Day 3 Change the water in the first and second glasses. Pour a portion in the third.
• Day 4 Change the water in the first, second, third glass. Pour a serving in the fourth.
• Day 5 Drain the water from the first glass. Eat swollen rice. Pour in a new batch. Soak her. Change the water in the second, third, fourth glass.
• 6–13 days. Repeat actions. If you follow this scheme, you will have a daily serving of rice with a four-day soak.

The Japanese rice diet is easily tolerated by the body. After its completion, the digestive system is cleansed, weight is reduced, swelling subsides, complexion improves. To maintain this result, adhere to the rules of a healthy diet, eat healthy foods in small portions 4-5 times a day.

Other options

There are several more ways to lose weight based on the nutrition system of the inhabitants of Japan.

Japanese tea diet

The peculiarity of this nutrition system is the daily intake of five cups of green tea. The drink is included in breakfast, lunch, dinner and two snacks. Sugar cannot be added to it, but you can add a slice of lemon, mint, dry berries.

List of products for the two-week menu:

• meat (chicken, turkey, veal, rabbit meat, offal);
• fish (pollock, hake, flounder, blue whiting, pike perch, seafood);
• cereals (rice, buckwheat);
• vegetables (zucchini, zucchini, eggplant, cucumbers, cabbage);
• fruits (apples, pears, apricots, cherries, citrus fruits);
• eggs, cold-pressed vegetable oil, fat-free yogurt.

For breakfast, lunch and dinner, cook small meals boiled or steamed. The maximum portion weight is 200 g. Snacks should be made from vegetable or fruit salads seasoned with vegetable oil, low-fat yogurt.

The diet works by reducing your daily calorie intake and taking green tea daily. It contains polyphenols, which enhance heat transfer by processing body fat. In addition, tea tones, stabilizes blood sugar, has a mild diuretic effect.

Remember, low-quality raw materials, harmful flavors and dyes are used to make cheap packaged products. Buy only quality loose leaf tea.

Japanese water diet

The essence of this Japanese food system is the use of large amounts of water. The liquid muffles the feeling of hunger, creates the illusion of eating an impressive portion of food. In addition, it removes waste products, toxins and slags from the body. As a result, a person loses weight, becomes healthier and more beautiful.

"In cold water - healing, prevention of diseases, it strengthens the body and maintains good spirits." Aulus Cornelius Celsus

To do this, start each morning with two glasses of water, drinking them while lying in bed. After 45-60 minutes, have a light protein breakfast and drink one glass again. Start and end your lunch and dinner with a glass of water. Between meals, when you feel hungry, also fill your stomach with liquid.

The duration of the Japanese water diet is 7 days. Prepare for this period such dishes:

• a piece of low-fat fish baked in its own juice;
• boiled shrimp, mussels, crayfish or crabs;
• chicken fillet without skin, steamed;
• warm chicken liver and vegetable salad;
• rice or buckwheat porridge without butter;
• boiled egg with a slice of rye bread;
• cutting fresh fruit.

The weight of dishes should be 150-200 g. Warm water will create a feeling of filling the stomach, which will allow you to be saturated with small portions of food.

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Japanese banana morning diet

Japanese doctor Hitoshi Watanabe believes that during breakfast the body should receive the maximum amount of energy. Therefore, he suggests eating bananas in the morning and washing them down with warm water. This combination speeds up metabolism, leaves a feeling of satiety for a long time.

In Uganda, bananas are used to make beer.

According to the rules of this weight loss system, eat 1 banana in the morning and drink it with 1 glass of warm water. If you feel hungry after an hour, eat another piece of fruit. For lunch and dinner, prepare meals from healthy, easily digestible foods:

• beef, poultry meat;
• offal, soups in meat broth;
• lean fish, seafood;
• eggs, dairy drinks;
• cereals from buckwheat and rice;
• vegetables, fruits, honey.

When dieting, buy slightly unripe fruits with a thin skin. They contain the maximum amount of vitamins, iron, potassium, magnesium. Eating bananas activates the production of serotonin, the hormone of happiness, which helps to endure food restrictions. As a result, a person loses 6-7 kg in two weeks.

Yaelo food system

“The protein diet is a 100% diet. She is the most efficient." Elena Khokhlova, nutritionist

The body spends a lot of energy on the processing of proteins, partly using body fat for this. Therefore, daily eat meat and fish of low-fat varieties, mushrooms, eggs, soy products. From them you can cook the following dishes:

• soup with rice noodles in meat or fish broth;
• veal stewed with vegetables and beans;
• steam chicken cutlets;
• champignon and tofu salad;
• chicken liver with cherry tomatoes;
• fish baked in foil;
• boiled shrimp, mussels or crayfish.

Such food quickly saturates the body. Therefore, servings of protein dishes should not exceed 150–200 g.

At the same time, for two weeks of the Japanese diet, completely give up sugar, carbonated and alcoholic beverages. Reduce the amount of salt and seasonings. Do not eat yeast baked goods, desserts, sausages, fast food, pickled olives, convenience foods.

How to stop dieting crashes

Diet disruption is the use of prohibited foods or an increase in a single serving. The episodic case has almost no effect on the result. And systematic overeating crosses out all the work on improving the figure.

The main reason for failures is the wrong motivation. Consider following the Japanese diet as the beginning of a new healthy life without bad eating habits. Do not tune in to a quick transformation of the figure. Rejoice in small victories, draw strength from them for new results.

Another reason is the wrong choice of power system. Japanese diets have several varieties. It is easier for some people to endure a short, hard version, for others, a long, gentle one. Don't start making changes if you can't avoid physical activity.

“Do you know why you shouldn’t exercise while dieting? The muscle needs energy, to be fed. One protein is not enough for her. Muscle needs carbohydrates. Julia Vysotskaya, chef, host of the program "Eat at Home"

If there was a single breakdown, do not scold yourself and do not give up. Do a deload day, go to the gym or take a long walk. The next day, continue to follow the diet. Remember, continuing to lose weight is much more effective than starting it all over again.

Nutritionists give these tips to prevent relapses:

• keep a diary and write down the results of losing weight in it;
• attach a photo on the refrigerator in which you do not like yourself because of being overweight;
• remove all prohibited products from sight;
• buy yourself a nice little thing from cosmetics for every kilogram lost;
• Do something that takes your mind off food.

Many variations of the Japanese diet do not require exact adherence to the menu table. The list may be adjusted to avoid the use of foods that cause disgust or nausea. For example, you can replace zucchini with eggplant or parsnip root with celery.

Sports and physical activity

Adipose tissue is the most difficult to dispose of. Therefore, moderate exercise can preserve muscle tissue and accelerate the breakdown of lipid compounds. In addition, when doing physical exercises, breathing becomes deeper. The increased supply of oxygen to the blood accelerates the biochemical processes necessary for weight loss.

"Those who think they don't have time for exercise must sooner or later find time for sickness." Edward Stanley

While following the Japanese diet, you can not do weightlifting, mountaineering, cycling. The best way to maintain physical activity - long walks, yoga, swimming in the pool. When doing exercises, do not use weighting agents, drink as much clean water as possible.

Benefit and harm

With strict observance of the Japanese diet, you can get rid of several kilograms of excess weight, become sleeker and slimmer. The classic version is characterized by small portion sizes. Due to the decrease in the volume of the stomach after the end of the diet, the body will be saturated even during small snacks. The method of cleansing with raw rice will help get rid of edema, improve complexion.

“If a person does not eliminate the very cause that led to overweight, you can go on a diet at least 30-40 times in your life, but this will not give any result.” Alexey Kovalkov, nutritionist

At the same time, Japanese food can harm the body. A significant reduction in daily caloric intake often leads to a slowdown in metabolism. Because of this, working capacity decreases, the desire to get up from the couch disappears. The feeling of hunger can be manifested by irritability, aggression, resentment. And the lack of results due to disruptions - disappointment, spoiled mood.

The opinion of doctors and nutritionists

According to experts, only a person with a healthy digestive system can follow a rigid Japanese diet. Before you start it, study the list of contraindications, visit a doctor for a consultation and medical examination.

“Before embarking on any diet, you need to remember that it is impossible to restrict food for pregnant women, young mothers, people who have problems with the gastrointestinal tract, the cardiovascular system.” Marina Popova, nutritionist

Nutritionists recommend listening to the work of the body during food restrictions. Feeling weak and tired is a common side effect. But darkening of the eyes, impaired coordination of movement, nausea or vomiting are reasons for the immediate termination of the experiment.

Contraindications and possible negative consequences

Compliance with the Japanese diet is a serious stress for the body. Only a healthy person can withstand it without the appearance of side effects. Contraindications to this type of dietary restrictions:

• metabolic disorders (diabetes mellitus, extreme obesity);
• diseases of the cardiovascular system (hypertension, coronary heart disease, vegetative-vascular dystonia);
• hormonal changes (puberty, pregnancy, lactation, menopause);
• liver diseases (cholelithiasis, cholecystitis, hepatitis);
• weak kidneys (glomerulonephritis, pyelonephritis);
• diseases of the digestive system (gastritis, pancreatitis, enteritis).

The negative consequences of a protein diet are an increased load on the liver, kidneys, and gastrointestinal tract. Excess protein intake thickens the blood, acidifies the body.

"A person can absorb as little as 30 grams of pure protein per hour." Alexey Kovalkov, nutritionist

Long-term refusal of salt leads to a violation of the water-salt balance. The body begins to draw sodium chloride from the bone tissue, weakening the work of the musculoskeletal system.