Is Water Therapy for Weight Loss Right for You?What are the requirements of the Japanese diet: menu and food options.What result can you expect?
Water therapy for weight loss originated in Japan and has become very popular worldwide in recent years.It's called the Japanese diet, although it's less of an eating plan and more of a fluid intake plan.By following these, you can achieve good body hydration and lose excess weight.
Principles of the Japanese Diet
The advantage of the nutritional system is that it does not require any adjustment to the diet or giving up favorite foods.
However, several conditions must be met:
Start your day with water.Drink four to five glasses of room temperature water on an empty stomach every morning.Too much?That's true.But that is the essence of water therapy.The body needs to absorb as much water as possible.If it is difficult to start such a “dosage”, proceed gradually.Let it be one or two glasses at first.Over several weeks, increase your fluid intake in the morning to the recommended amount.
Drink throughout the day when you are thirsty.The amount of fluid you drink during the day is not regulated.You can drink as much as you want.Listen to your feelings.The body often 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 prescribe what exactly you should eat.Theoretically you can eat anything.The 15-minute “window” prevents you from overeating or overeating.
Don't eat more often than every two hours.The number of meals per day is also limited.However, the next appointment should 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 ensures a feeling of fullness in the stomach and reduces cravings.
There is research data showing that overweight people who drank 500ml of water 30 minutes before meals ate 13% less food.And this helped them reduce their body weight in the long term.
Scientific evidence shows that drinking water increases the body's energy expenditure at rest.This means that you will also burn more calories in your daily activities than before.Increasing energy expenditure while reducing food intake will certainly lead to weight loss.
Japanese diet: menu, effectiveness
Even if the diet does not impose any restrictions on the choice of products, this issue must be approached carefully.After all, it is the excessive calorie content of food that often becomes the cause of weight gain.
Avoid sources of “empty calories”: sugar, desserts, baked goods, 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.
By switching to a new diet, you can safely lose weight (within four kilograms per month).This slow weight loss does not put any strain on the body.And it helps to maintain the results achieved and continue to lose weight to normal.
Adequate physical activity helps to improve and accelerate results: jogging, running, 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 eating plan doesn't just help you lose weight.But also:
- improves brain function;
- gives energy and strength;
- helps control blood pressure;
- prevents headaches.
These effects are a logical consequence of the body's normal fluid intake.And if you didn't drink enough water all day before, you'll actually feel better.
However, it is important to remember that everyone's fluid needs are different.It depends on body weight and physical activity.An excess of water is no less dangerous than its lack of water.It can lead to a critical drop in sodium levels in the blood.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 once probably won't cause hyponatremia, you should pay attention to your body.And don't force any liquid into yourself.
People with kidney problems should not take risks and start water therapy without consulting a doctor.And if you feel any discomfort while following the Japanese diet, you need to reduce your water intake.