Is water therapy for weight loss the right one for you?What are the requirements for 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 around the world in recent years.It's called the Japanese diet, although less of an eating plan and more of a hydration regime.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 nutritional system is that it does not require to customize your diet or give up your favorite foods.
But more 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 should receive as much water as possible.If it is difficult to start with such a "dosage", you must go gradually.Let there be one or two glasses first.Over the course of several weeks, increase your fluid intake in the morning to the recommended amount.
Drink as you thirst for the whole 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 explains the need for water as a feeling of hunger.
Reduce your meals to 15 minutes.The time interval that you can eat is 15 minutes.However, the Japanese diet does not dictate what exactly to eat.In theory, you can eat anything.The 15 -minute window ”prevents you from eating too much or overeating.
Do not eat more often than every two hours.The number of meals a day is also limited.But the next deal must take place not 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 are research data that shows that obese 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 consumption.This means that even when you walk around your daily activities, you will burn more calories than before.An increase in energy consumption while reducing food consumption will certainly lead to weight loss.
Japanese Diet: Menu, Efficiency
Despite the fact that the diet does not involve restrictions on the choice of products, it is necessary to approach this problem carefully.After all, it is the excess calorie content in the diet that often becomes the cause of weight gain.
Avoid sources of "empty calories": sugar, desserts, baked goods, plain pasta, polished rice.Replace them with sources of prolonged 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 fruits.
Switching to a new diet allows you to lose weight safely (within four kg per month).This slow weight loss does not cause stress for the body.And it helps maintain the results achieved and continue to lose weight to normal.
Adequate physical activity helps improve and speed up the results: jogging, race walks, swimming, fitness.Any kind of physical activity that you enjoy helps you lose weight.
Benefits and contraindications of the Japanese diet
Supporters of the diet claim that this eating plan is doing more than just helping you lose weight.But also:
- improves brain function;
- Provides energy and power;
- helps control blood pressure;
- Prevents headaches.
These effects are a logical result of normal body hydration.And if you didn't drink enough water all day before, you 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 deficiency.It can cause a critical decrease in sodium levels in the blood.And lead to hyponatremia - a condition where symptoms characteristic of poisoning occur: vomiting, nausea, loss of consciousness.
Although drinking four to five glasses of water at once does not probably cause hyponatremia, be careful about your body.And don't force fluid into yourself.
People with kidney problems should not take risks and start water therapy without consulting a doctor.And if you feel uncomfortable during the Japanese diet, reduce your water intake.