Is Water Therapy for Weight Loss Right for You?What are the requirements of the Japanese diet: menu and food options.What result should we expect?
Water therapy for weight loss originated in Japan and has become very popular around the world in recent years.It's called the Japanese diet, although it's less of a diet and more of a hydration regime.By following it, you will be able to achieve good hydration of the body and get rid of excess weight.
Principles of the Japanese diet
The advantage of the nutritional system is that it does not require you to adapt your diet or give up your favorite foods.
But several conditions must be met:
Start your day with water.Drink four to five glasses of room temperature water every morning on an empty stomach.Too much?It's true.But that is the essence of water therapy.The body should receive as much water as possible.If it is difficult to start with such a “dosage”, approach it gradually.Let there be one or two drinks at the beginning.Over the course of several weeks, increase your morning fluid intake to the recommended amount.
Drink according to your thirst throughout the day.The amount of fluid you drink during the day is not regulated.You can drink as much as you want.Listen to your feelings.Often the body disguises the need for water as a feeling of hunger.
Reduce your meals to 15 minutes.The time interval during which you can eat is 15 minutes.However, the Japanese diet doesn't dictate exactly what you should eat.In theory, you can eat anything.The 15 minute “window” will keep you from overeating or overeating.
Don't eat more often than every two hours.The number of meals per day is also limited.But the next appointment must take place no earlier than two hours after the previous one.
Drinking enough water cleanses the digestive system, improves gut health and prevents constipation.The liquid creates a feeling of fullness in the stomach and reduces cravings.
Research data shows that overweight people who drank 500ml of water 30 minutes before meals ate 13% less food.And this, in the long run, helped them reduce their weight.
Scientific evidence shows that drinking water increases the body's energy expenditure at rest.This means that even while going about your daily activities, you will burn more calories than before.Increasing energy expenditure while reducing food consumption will certainly lead to weight loss.
Japanese diet: menu, effectiveness
Despite the fact that the diet does not imply restrictions in the choice of products, it is necessary to approach this issue with caution.After all, it is the excess calories in the diet that often becomes the cause of weight gain.
Avoid sources of “empty calories”: sugar, desserts, pastries, regular pasta, polished rice.Replace them with long-term sources of carbohydrates: whole grains, whole grain bread.Include more protein foods in your diet: meat, fish, dairy products, legumes.Don't forget vegetables and fruits: Vegetables should be included in every meal.Replace desserts with fruit.
Switching to a new diet will allow you to lose weight safely (within four kilos per month).This slow weight loss does not cause stress on the body.And this helps to maintain the results achieved and continue losing weight to normal.
Adequate physical activity helps improve and accelerate results: jogging, fitness walking, swimming, fitness.Any type of physical activity that you enjoy will help you lose weight.
Benefits and contraindications of the Japanese diet
Proponents of the diet claim that this diet plan does more than just help you lose weight.But also :
- improves brain function;
- gives energy and vigor;
- helps control blood pressure;
- prevents headaches.
These effects are the logical result of normal body hydration.And if you didn't drink enough water the day before, you'll feel better.
But it's important to consider that each person's fluid needs are different.It depends on body weight and physical activity.An excess of water is no less dangerous than its lack.This can cause a critical decrease in blood sodium levels.And lead to hyponatremia - a condition in which symptoms characteristic of poisoning appear: vomiting, nausea, loss of consciousness.
Although drinking four to five glasses of water at a time is not likely to cause hyponatremia, you need to pay attention to your body.And don't force the liquid into you.
People suffering from kidney problems should not take risks and start water therapy without consulting a doctor.And if you feel discomfort during the Japanese diet, you should reduce your water consumption.