Japanese diet: how to drink water and lose weight without food restrictions

principles of the Japanese diet for weight loss

Is water therapy for weight loss right for you? What are the requirements of the Japanese diet: menus 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 is called the Japanese diet, although it is more of a hydration regimen than a meal plan. By observing it, you can achieve good hydration of the body and get rid of excess weight.

Principles of the Japanese diet

The advantage of a nutritional system is that it does not need to adapt the diet and give up favorite foods.

But there are several conditions to be met:

    Start the day with water.Drink four to five glasses of room temperature water every morning on an empty stomach. Too much? Really. 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 "dosage", gradually approach it. Let there be a glass or two at the beginning. Within a few weeks, bring the amount of fluid consumed in the morning to the recommended rate.

    Drink "thirsty" throughout the day.The amount of fluids you drink throughout 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 you can eat is 15 minutes. That said, the Japanese diet doesn't dictate what you should eat. In theory, you can eat anything. A 15-minute window will prevent you from overeating or overeating.

    Eat no more than two hours later.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.

the effectiveness of the Japanese diet

Drinking enough water cleanses the digestive system, improves gut health and prevents constipation. The liquid makes the stomach feel full and reduces the craving for food.

There is research data showing that overweight people who drank 500ml of water 30 minutes before meals ate 13% less. And this in the long run helped them to reduce their body weight.

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 by 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, it is necessary to approach this problem carefully. After all, it is the excess calorie content of the diet that often becomes the cause of body weight gain.

Avoid sources of "empty calories": sugar, sweets, baked goods, regular pasta, shiny rice. Replace them with long carbohydrate sources: whole grains, whole grain bread. Include more protein foods in the diet: meat, fish, dairy products, legumes. Don't forget about fruits and vegetables - vegetables should be used in every meal. Replace desserts with fruit.

Switching to a new diet will allow you to safely reduce weight (within four kilograms per month). This slow weight loss does not strain the body. And it helps to maintain the achieved result, to continue to reduce the weight to normal.

Adequate physical activity helps to improve and speed up 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 meal plan is not just about weight loss. But also:

  • improves brain function;
  • gives energy and vigor;
  • helps control blood pressure;
  • prevents headaches.

These effects are the logical result of normal body hydration. And if you haven't drunk enough water the day before, you will really feel better.

But it's important to keep in mind that each person's fluid needs are different. It depends on body weight, physical activity. An excess of water is no less dangerous than its lack. It can cause a critical drop in blood sodium levels. And it leads to hyponatremia, a condition in which the characteristic symptoms of poisoning occur: vomiting, nausea, loss of consciousness.

While drinking four to five glasses of water at once is unlikely to cause hyponatremia, you should be careful with your body. And don't "pour" liquids 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 on the Japanese diet, you need to reduce your water intake.