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 around 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 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 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 room temperature water 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 you find it difficult to start on that “dose,” approach it gradually.Let there be one or two glasses at the beginning.Over the course of several weeks, increase your morning fluid intake to the recommended amount.
Drink when you are thirsty during the day.The amount of liquid drunk 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.
Do not eat more than every two hours.The number of meals per day is also limited.But the next appointment should not take place 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 showing that overweight people who drank 500 ml of water 30 minutes before meals ate 13% less.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 you go about your daily activities, you will burn more calories than before.An increase in energy expenditure and at the same time a reduction in food consumption will undoubtedly 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 excess dietary calories that often cause weight gain.
Avoid sources of “empty calories”: sugar, desserts, baked goods, plain pasta, polished rice.Replace them with long-lasting carbohydrate sources: whole grains, whole wheat 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 safely lose weight (within four kilograms per month).This slow weight loss does not cause stress to the body.And it helps maintain the results obtained and continue losing weight to normal.
Appropriate physical activity helps to improve and accelerate results: jogging, 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 hydration of the body.And if you didn't drink enough water the day before, you'll feel better.
But it is important to consider that each person's need for fluids 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 cause hyponatremia, a condition in which characteristic symptoms of poisoning occur: vomiting, nausea and loss of consciousness.
Although drinking four to five glasses of water at a time is not likely to cause hyponatremia, you should be careful with your body.And don't force the liquid in.
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 should reduce your water intake.