Japanese Water Diet – Principles, Effects, Reviews
The Japanese water diet is a complement to a healthy lifestyle, originating from Far Eastern traditions. It is a philosophy of drinking water that emphasizes the importance of proper body hydration. It is the conscious consumption of water, making it easier to ensure adequate fluid intake, which is essential for the proper functioning of the human body. What are the rules of the Japanese water diet? What does regular water drinking bring? Japanese water diet - what effects can it have?
Table of contents
What is the Japanese water diet?
The Japanese water diet is a Far Eastern water drinking ritual that is not a typical weight-loss diet, but rather a philosophy focused on conscious hydration. It is a set of rules and rituals regarding the timing and amount of water consumed, which should complement a well-balanced diet.
Although it might seem that the Japanese water diet is a form of strict cleansing fast, nothing could be further from the truth! The JWD does not impose strict dietary rules but offers a set of recommendations that highlight the role of water in daily nutrition.
Japanese water diet - rules
The principles of the Japanese water diet do not have a single creator, so it is hard to point to one author of these recommendations - the JWD is in fact a description of the customs and traditions of Japanese people regarding hydration, being one of the secrets of their longevity.
The Japanese water diet is based on three main rules - water should be consumed in the morning, in the afternoon, and in the evening. What characterizes each guideline?
Rule I - water as a “good morning”
The Japanese water diet recommends taking care of proper hydration right from the morning. That is why, immediately after waking up, you should rinse your mouth with water to remove the impurities accumulated in the oral cavity overnight, and then, about 20-40 minutes before breakfast, drink 650 ml of water on an empty stomach. It is important to drink it slowly, taking small sips.
People who are just starting the Japanese water diet can begin with 250 ml and gradually increase the amount consumed on an empty stomach.
Rule II - water between meals
Among people following the Japanese water diet, drinking large amounts of water is recommended, but you should avoid drinking during meals.
According to the recommendations, water should be consumed 20-30 minutes before a meal, which can increase the feeling of satiety and help reduce food intake. It is also advised to drink water 1.5-2 hours after finishing a meal.
Supporters of the Japanese water diet believe that drinking during meals may interfere with digestion, as fluids can dilute the enzymes present in saliva and gastric juice. Avoiding drinks during meals, on the other hand, may help maintain high levels of stomach acid and enzymes, which can positively affect digestion.
Rule III - water as a “good night”
The third rule of the Japanese water diet suggests drinking at least one glass of water 30 minutes before bedtime.
Other rules of the Japanese water diet
According to the Japanese water diet, meeting daily fluid requirements is extremely important. Therefore, it is recommended to consume 2-3 liters of water each day, depending on age, sex, physical activity level, and environmental conditions.
To replenish electrolyte levels, you can add a pinch of salt to some portions of water consumed during the day. In addition to water, green tea, freshly squeezed juices, and vegetable-fruit smoothies are also allowed. However, sugary drinks should be eliminated from the diet, as they are high in calories and can make it harder to lose or maintain a healthy weight.
Furthermore, while following the Japanese water diet, it is important to maintain healthy eating habits. Although the JWD does not impose strict dietary restrictions, it is recommended to minimize the consumption of processed foods and base your diet on fresh vegetables and fruits.
The menu in the Japanese water diet should be balanced not only in calories but also in nutrients, ensuring an adequate intake of valuable macro - and micronutrients.
Japanese water diet - what to eat and what to avoid?
When following the Japanese water diet, it is worth including a variety of foods in your daily meals to meet your body’s needs for all essential nutrients. What is worth eating on the Japanese water diet? A good idea may be to include products such as:
- fresh vegetables and fruits
- whole grain cereal products, such as coarse groats, whole wheat pasta, or whole grain bread
- lean meat
- fatty sea fish and seafood
- dry legumes
- milk and dairy products
- vegetable oils
On the other hand, it is worth eliminating highly processed foods, including fast food meals. Fatty meats, offal, processed meat products, and full-fat dairy should also be avoided. It is best to cut out sweets, salty snacks, carbonated drinks, and confectionery. While following the Japanese water diet, alcohol and other stimulants are also discouraged.
One issue that sparks interest among people considering the JWD is “the Japanese water diet and coffee.” Can you drink coffee on the JWD? The Japanese water diet recommends limiting coffee intake, but the guidelines do not forbid occasional consumption of a small black coffee. It is important, however, not to replace morning water with coffee right after waking up.
Japanese water diet - effects
The Japanese water diet has a good reputation, and according to its supporters, following the JWD can help with weight loss. What is the secret of the Japanese water diet?
Water is essential for the proper functioning of the entire human body. It is a transport medium for all nutrients, hormones, and enzymes, and it enables the absorption of valuable compounds. It also has protective functions, helps regulate digestion and body temperature, and supports the removal of toxins and waste products.
Following the Japanese water diet helps maintain proper hydration, which supports the body’s functions. Since water can boost metabolism, adhering to the Japanese water diet may have a positive effect on the digestive system, and when combined with a healthy, balanced weight-loss diet, it can help shed excess weight. Studies have shown that drinking two glasses of water half an hour before a meal can lead to a weight loss of around 2 kg over 12 weeks, suggesting that the Japanese water diet can be helpful for slimming.
Additionally, the JWD philosophy may benefit the cardiovascular system by improving blood circulation and oxygenation, as well as enhance concentration and positively affect skin health and appearance.
To achieve the desired results from the Japanese water diet, it is necessary to drink water regularly, according to the principles of the JWD, and to follow a healthy, balanced meal plan.
Japanese water diet - sample menu
The Japanese water diet involves drinking water at specific times of the day. While on the JWD, it is also recommended to follow healthy eating guidelines. What might a sample menu on the Japanese water diet look like?
- 650 ml of water on an empty stomach and after 20-40 minutes breakfast - oatmeal with plant-based milk, forest fruits, and chia seeds.
- Two hours after the meal, a glass of water.
- Mid-morning snack - fruit salad with natural yogurt.
- 1.5 hours after the meal, a glass of water.
- Lunch - buckwheat groats with roasted chicken leg, carrots with peas, and steamed cauliflower.
- 1.5 hours after the meal, a glass of water.
- Afternoon snack - cottage cheese with radish, cucumber, and chives.
- 1.5 hours after the meal, a glass of water.
- Dinner - salad with egg and avocado served with a slice of whole grain bread.
- Thirty minutes before bedtime, a glass of water.
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