Is water weight loss therapy right for you?What are the requirements of the Japanese diet: menu and food choices.What results should you expect?
Water weight loss therapy 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 hydration regimen.By following it, you can achieve good hydration of your body and get rid of excess weight.
Japanese dietary principles
The advantage of the nutrition system is that it does not require you to adjust your diet or give up your favorite foods.
But some 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 correct.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 “dose”, approach it gradually.Drink one or two glasses at first.Over the course of a few weeks, increase your morning water intake to the recommended level.
Drink when you are thirsty 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.Usually the body disguises its need for water as a feeling of hunger.
Reduce your meals to 15 minutes.The amount of time you can eat is 15 minutes.However, the Japanese diet does not prescribe exactly what you should eat.In theory, you can eat anything.A 15-minute “window” will keep you from overeating or overeating.
Eat no more often than every two hours.The number of meals per day is also limited.But the next appointment will take place no earlier than two hours after the previous appointment.
Drinking enough water helps cleanse the digestive system, improve intestinal health and prevent constipation.Liquid creates a feeling of fullness in the stomach and reduces appetite.
There is research data showing that overweight people who drink 500 ml of water 30 minutes before meals will eat 13% less food.And this in the long run helped them reduce their body weight.
Scientific evidence shows that drinking water increases the body's resting energy expenditure.This means that even when doing 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 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, regular pasta, polished rice.Replace them with long-lasting carbohydrate sources: whole grains, whole grain breads.Include more protein-rich foods in your diet: meat, fish, dairy products, legumes.Don't forget vegetables and fruits: vegetables should be at every meal.Replace dessert with fruit.
Switching to a new diet will allow you to lose weight safely (within 4 kg per month).This slow weight loss does not cause stress on the body.And it helps maintain the results achieved and continue losing weight back to normal.
Adequate physical activity helps improve and accelerate results: jogging, hiking, swimming, gymnastics.Any type of physical activity 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 it's also possible:
- improve brain function;
- brings energy and vitality;
- helps control blood pressure;
- Prevent headaches.
These effects are the logical result of normal body hydration.And if you didn't drink enough water the day before, you'll actually feel better.
But it's important to note that everyone's fluid needs are different.It depends on body weight and physical activity.Over-watering is just as dangerous as under-watering.It can cause a severe drop in blood sodium levels.And leads to hyponatremia - a condition in which characteristic symptoms of poisoning occur: vomiting, nausea, loss of consciousness.
Although drinking four to five glasses of water at once is unlikely to cause hyponatremia, you should be careful with your body.And don't force the liquid on yourself.
People with kidney problems should not take risks and start water therapy without consulting their doctor.And if you feel uncomfortable during the Japanese diet, you need to reduce your water intake.