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 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.
Principles of the Japanese Diet
The advantage of the nutritional system is that it does not require adapting the diet or abandoning favorite foods.
But several conditions must be met:
Start the 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 should receive as much water as possible.If it is difficult to start with this “dosage”, approach it gradually.Let there be one or two glasses first.Over the course of several weeks, increase your morning fluid intake to the recommended amount.
Drink as you feel thirsty throughout the day.The amount of liquid you drink during the day is not regulated.You can drink as much as you want.Listen to your feelings.The body often 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 doesn't dictate exactly what you should eat.In theory, you can eat anything.The 15-minute “window” will keep you from overeating 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 occur earlier than two hours after the previous one.
Drinking plenty of water cleanses the digestive system, improves intestinal health and prevents constipation.The liquid creates a feeling of satiety in the stomach and reduces the desire for food.
There is research data that shows that overweight people who drank 500 ml of water 30 minutes before meals ate 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 energy expenditure at rest.This means that even during your daily activities, you will burn more calories than before.Increasing energy expenditure and 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 with caution.After all, it is excess calories in the diet that often causes weight gain.
Avoid sources of “empty calories”: sugar, desserts, baked goods, regular pasta, polished rice.Replace them with long-term carbohydrate sources: whole grains, whole grain bread.Include more protein foods in your diet: meat, fish, dairy products, vegetables.Don't forget about vegetables and fruits: vegetables should be included in every meal.Replace desserts with fruit.
Switching to a new diet will allow you to safely lose weight (up to four kilograms per month).This slow weight loss does not cause stress to the body.And it helps to maintain the results achieved and continue to lose weight normally.
Adequate physical activity helps to improve and accelerate results: running, race walking, swimming, physical 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 actually feel better.
But it's important to consider that each person's fluid needs are different.It depends on body weight and physical activity.Excess water is no less dangerous than lack of water.It can cause a critical decrease in blood sodium levels.And lead to hyponatremia - a condition in which symptoms characteristic of poisoning occur: vomiting, nausea, loss of consciousness.
Although drinking four to five glasses of water at one time is not likely to cause hyponatremia, you should be careful with your body.And don't force the liquid inside yourself.
People with kidney problems should not take risks and start hydrotherapy without consulting a doctor.And if you feel discomfort during the Japanese diet, you need to reduce your water intake.