Is hydrotherapy 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 more of a hydration regime than a food program.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 adjustments to 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 on an empty stomach every morning.Too?This is true.But this is the essence of hydrotherapy.The body must receive as much water as possible.If it is difficult to start with such a “dosage”, approach it gradually.Let there be one or two glasses at first.Over the course of several weeks, increase your morning fluid intake to the recommended amount.
Drink when you feel thirsty during the 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.The body often masks the need for water as a feeling of hunger.
Reduce meals to 15 minutes.The time interval during which you can eat is 15 minutes.However, the Japanese diet doesn't dictate exactly what you should eat.In theory you can eat anything.The 15 minute “window” will prevent you from overeating or undereating.
Eat no more often than every two hours.The number of meals per day is also limited.But the next appointment should take place no earlier than two hours after the previous one.
Drinking enough water cleans 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 500ml of water 30 minutes before meals ate 13% less food.And this helped them reduce body weight in the long term.
Scientific evidence shows that drinking water increases the body's energy expenditure at rest.This means that even during your daily activities you will burn more calories than before.An increase in energy expenditure while reducing food consumption will definitely 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 carefully approach this issue.After all, it is the excess calorie content of the diet that often becomes the cause of weight gain.
Avoid sources of "empty calories": sugar, sweets, baked goods, normal pasta, polished rice.Replace them with long-term carbohydrate sources: whole grains, wholemeal bread.Include more protein foods in your diet: meat, fish, dairy products, legumes.Don't forget fruits and vegetables: Vegetables should be included in every meal.Replace sweets with fruit.
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 on the body.And it helps to maintain the results achieved and continue losing weight to normal.
Adequate physical activity helps improve and speed up results: jogging, walking, swimming, fitness.Any type of physical activity you enjoy will help you lose weight.
Advantages and contraindications of the Japanese diet
Proponents of the diet say this eating plan does more than simply help you lose weight.But also:
- improves brain function;
- gives energy and vigor;
- helps control blood pressure;
- prevents headaches.
These effects are the logical result of normal hydration of the body.And if you didn't drink enough water during the day before, you will actually feel better.
But it is important to consider 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.It can cause a critical decrease in sodium levels in the blood.And lead to hyponatremia, a condition in which symptoms characteristic of poisoning occur: vomiting, nausea, loss of consciousness.
While drinking four to five glasses of water at a time is not likely to cause hyponatremia, you should pay attention to your body.And don't force the liquid into yourself.
People with kidney problems should not take risks and start water therapy without consulting a doctor.And if you experience discomfort while on the Japanese diet, you need to reduce your water intake.