Is water therapy suitable for weight loss? What are the requirements of the Japanese diet: menu and food options. What result is worth waiting for?
Water-based weight loss therapy originated in Japan and has become very popular around the world in recent years. It's called the Japanese diet, although it's a hydration regimen rather than a meal plan. By watching it, you can achieve good hydration of the body and get rid of extra pounds.
Principles of the Japanese diet
The advantage of the food system is that it is not necessary to adapt the diet and give up favorite foods.
But there are a few conditions that 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? It 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", approach gradually. Let there be one or two glasses at the beginning. Within a few weeks, bring the amount of fluid consumed in the morning to the recommended speed.
Drink "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. Often the body masks the need for water under the feeling of hunger.
Reduce food intake to 15 minutes.The interval during which you can eat is 15 minutes. With this in mind, the Japanese diet does not dictate what you should eat. In theory, you can eat anything. A 15-minute window will prevent you from eating too much or overeating.
Eat no more than two hours later.The number of meals per day is also limited. But the next meeting must 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 makes the stomach feel full and reduces the appetite for food.
There are data from studies that show that overweight people who drank 500 ml of water 30 minutes before eating ate 13% less food. And that helped them lose weight in the long run.
According to scientific evidence, drinking water increases the body's energy expenditure at rest. This means that even with your daily activities you will burn more calories than before. Increasing energy consumption while reducing food intake will inevitably lead to weight loss.
Japanese diet: menu, effectiveness
Despite the fact that the diet does not imply restrictions on the choice of products, you should approach this issue carefully. After all, it is the excess calories in the diet that often become the cause of weight gain.
Avoid sources of "empty calories": sugar, desserts, baked goods, plain pasta, polished rice. Replace them with sources of long carbohydrates: whole grains, whole grain breads. Include more protein foods in your diet: meat, fish, dairy products, legumes. Do not forget about fruits and vegetables: vegetables should be used at every meal. And replace desserts with fruit.
Switching to a new diet will allow you to lose weight safely (within four pounds a month). This slow weight loss does not stress the body. And it helps to maintain the achieved result, to continue the weight loss to normal.
Adequate physical activity helps to improve and accelerate results: jogging, walking, swimming, fitness. Any type of physical activity you enjoy will help you lose weight.
Benefits and contraindications of the Japanese diet
Proponents of the diet argue that this diet plan is not just about losing weight. But also:
- improves brain function;
- gives energy and vitality;
- helps control blood pressure;
- prevents headaches.
These effects are the logical result of normal body hydration. And if you didn't drink enough water the day before, you'll really feel better.
But it is important to keep in mind that each person's need for fluids is different. Depends on body weight, physical activity. Excess water is no less dangerous than lack of it. This can cause 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.
While drinking four to five glasses of water at a time is unlikely to cause hyponatremia, you need to be careful with your body. And do not "pour" liquid into yourself by force.
People with impaired renal function 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.