Is water therapy for weight loss right for you?What are the requirements of the Japanese diet: menu and food options.What result should you expect?
Water therapy for weight loss originated in Japan and has become very popular throughout the world in recent years.It's called the Japanese diet, although it's less of an eating plan and more of a hydration regimen.By following it, you can achieve good hydration of the body and get rid of excess weight.
Principles of the Japanese Diet
The advantage of the nutrition system is that it does not require adapting your diet or giving up your favorite foods.
But several conditions must be met:
Start your day with water.Drink four to five glasses of water at room temperature every morning on an empty stomach.Too much?This is true.But this is the essence of water therapy.The body must 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 glasses at first.Over the course of several weeks, increase your fluid intake in the morning to the recommended amount.
Drink as you thirst throughout the day.The amount of liquid 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 does not dictate what exactly you should eat.In theory, you can eat anything.The 15-minute “window” will prevent you from eating too much or overeating.
Eat no more often than every two hours.The number of meals per day is also limited.But the next appointment should take place no earlier than two hours after the previous one.
Drinking enough water cleanses the digestive system, improves intestinal health, and prevents constipation.The liquid creates a feeling of fullness in the stomach and reduces food cravings.
There is research data that shows that overweight people who drank 500 ml of water 30 minutes before meals ate 13% less food.And this in the long term helped them reduce body weight.
Scientific evidence shows that drinking water increases the body's resting energy expenditure.This means that even while going about your daily activities, you will burn more calories than before.An increase in 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 carefully.After all, it is the excess caloric content of the diet that often becomes the cause of weight gain.
Avoid sources of “empty calories”: sugar, desserts, baked goods, regular pasta, polished rice.Replace them with sources of long-term carbohydrates: whole grains, whole grain bread.Include more protein foods in your diet: meat, fish, dairy products, legumes.Don't forget about vegetables and fruits: vegetables should be included in every meal.Replace desserts with fruits.
Switching to a new diet will allow you to lose weight safely (within four kilograms per month).This slow weight loss does not cause stress to the body.And it helps to maintain the achieved results and continue to lose weight to normal.
Adequate physical activity helps improve and speed up results: jogging, race walking, swimming, fitness.Any type of physical activity that you enjoy will help you lose weight.
Advantages and contraindications of the Japanese diet
Proponents of the diet claim that this eating 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 a logical result of normal body hydration.And if you weren't drinking enough water throughout the day before, you'll actually feel better.
But it is important to consider that each person’s need for fluid is different.It depends on body weight and physical activity.An excess of water is no less dangerous than its lack.It can cause a critical decrease in sodium levels in the blood.And lead to hyponatremia - a condition in which symptoms characteristic of poisoning occur: vomiting, nausea, loss of consciousness.
Although drinking four to five glasses of water at one time is not likely to cause hyponatremia, you should be careful about your body.And do not force liquid into yourself.
People with kidney problems should not take risks and start water therapy without consulting a doctor.And if you feel discomfort during the Japanese diet, you need to reduce your water intake.