Is water therapy for weight loss right for you? What are the requirements of the Japanese diet: menu and dining options. What result is it worth waiting for?
Water-based slimming therapy originated in Japan and has become very popular around the world in recent years. It's called the Japanese Diet, although it's more of a hydration program than a nutritional plan. By observing it, you can achieve good body hydration and get rid of excess weight.
Principles of Japanese Diet
The advantage of a nutritional system is that it does not have to adjust the diet and do without favorite foods.
However, 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? It really is. However, this is the essence of water therapy. The body needs to get as much water as possible. If such a "dosage" is difficult to begin with, approach it gradually. Leave a glass or two at the beginning. Bring the amount of fluid you consumed in the morning to the recommended amount within a few weeks.
Drink "thirsty" all day.The amount of fluids 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 your food intake to 15 minutes.The time interval in which you can eat is 15 minutes. That being said, the Japanese diet doesn't dictate what to eat. In theory, you can eat anything. A 15 minute window will keep you from overeating or overeating.
Do not eat more than two hours later.The number of meals per day is also limited. However, the next appointment should take place no earlier than two hours after the previous appointment.
Drinking enough water cleanses the digestive system, improves intestinal health and prevents constipation. The liquid makes the stomach full and reduces food cravings.
There is research showing that obese people who drank 500 ml of water 30 minutes before meals ate 13% less food. And this helped them lose weight in the long term.
According to scientific knowledge, drinking water increases your energy consumption when you are idle. This means that even in your daily activities you are burning more calories than you were before. An increase in energy consumption with a simultaneous reduction in food consumption inevitably leads to weight loss.
Japanese nutrition: menu, effectiveness
Despite the fact that diet does not imply any restrictions on the choice of products, you need to carefully approach this problem. After all, it is the excess calorie content of the diet that often becomes the cause of the body's weight gain.
Avoid sources of "empty calories": sugar, desserts, baked goods, regular pasta, polished rice. Replace them with sources of long carbohydrates: whole grains, whole grain breads. Include more protein foods in the diet: meat, fish, dairy products, legumes. Don't forget about fruits and vegetables: vegetables should be included with every meal. Replace desserts with fruit.
If you switch to a new diet, you can safely reduce the weight (within four kilograms per month). This slow weight loss does not put any strain on the body. And it helps to maintain the obtained result and further reduce the weight to normal.
Appropriate physical activity will help improve and speed up results: jogging, walking, swimming, fitness. Any kind of physical activity you like will help you lose weight.
Advantages and contraindications of the Japanese diet
Diet advocates argue that this eating plan is not all about losing weight. But also:
- improves brain function;
- gives energy and strength;
- 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.
However, it is important to note that each person's fluid needs are different. It depends on body weight and physical activity. An excess of water is no less dangerous than a lack of it. This can lead to a critical drop in blood sodium levels. And lead to hyponatremia - a condition in which there are symptoms characteristic of intoxication: vomiting, nausea, unconsciousness.
While drinking four to five glasses of water at a time likely won't cause hyponatremia, you should be careful with your body. And do not "pour" any liquid into yourself by force.
People with impaired kidney function should not take any risks and start water therapy without consulting a doctor. And if you feel uncomfortable during the Japanese diet, you need to reduce your water intake.