How drinking water can lead to weight loss

Drinking plenty of water supports weight loss, but to what extent this actually happens and what can we really expect? A new study in the Journal of Human Nutrition and Dietics light a tip of the veil.

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Drinking water reduces the total daily calorie intake

In the study (University of Illinois), the drinking habits of more than 18,300 adults were examined. Not only was water from the tap or bottle cooler, reduce the total daily calorie intake by 1 percent, also reduced drinking the intake of saturated fat, sugar, salt and cholesterol.

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Water creates a lower intake of fat, salt and sugar

People who per day, one, two or three additional names cups of water (250 to 750 ml), reduced their total energy intake by 78 to 235 grams. They also consumed 5-18 grams less sugar and ate daily 7 to 21 grams less cholesterol.

“The impact of simple water intake was at every ethnicity, and every level of education, income and weight the same. These findings indicate that it may be enough to promote plain water instead of other beverages, with dietary interventions and campaigns. ”

Average daily participants drank about 1 liter of water, 30% more than their usual water intake. The decrease of 1% of total daily calorie intake amounted to a decrease of 8.6 calories per day. Or the daily decrease of 8.6 calories is enough to promote only water in nutrition interventions, such as the authors say, because not everyone will feel the same.

The results were greatest among men, and young and middle adults.

Journal of Human Nutrition and Dietetics

Previous studies, larger effects

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Previous studies showed that drinking plenty of water, yet has greater effects.

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Thus resulted drinking half a liter of water to accelerate the metabolism of 24-30%, for a period of 1.5 hours. ( 1, 2)

These results led to a calorie loss of 96 calories per day, yet a lot more than 8.6 calories from the study of UI.

Timing is also important: drink half an hour before each meal water is most effective. It makes fuller, so that less is eaten. ( 3, 4)

A study in Obesity reports that participants half an hour a pint of water drunk before meals, 44% lost more weight over a period of 12 weeks. ( 5)

Cold drinking water is best, because the body uses energy to bring the water to body temperature. Therefore, drink plenty of models therefore all day ice water.

Water for a better energy levels and brain

But it’s not scrap everything and weight which strikes the bell. A better energy and sharper brain function are also welcome. And the brain is strongly influenced by the hydration status. Even mild dehydration (1-3% of body weight) can adversely affect many aspects of brain function.

When young women in a study 1:36% of body water lost after exercise, mood and concentration declined and took headache increasing. ( 6) A similar study but with young men, showed a loss 1.59% moisture detrimental to the memory and feelings of anxiety and fatigue increases. (7)

Many other studies show this effect of mild dehydration on mood, energy levels, memory and other brain functions see, from children to the elderly. ( 8 , 9 , 10 , 11 , 12, 13 )

 

Other advantages of water

Dehydration provokes headaches and migraines from (14) . Drinking water relieves this right. ( 15) This is not in any type of headache is the case, but if the drinking water does not have any effect on the frequency of headache, then it reduces the intensity and duration somewhat. ( 16)

Water helps in constipation . Low water consumption is a risk factor for constipation in young and older people. ( 17 , 18 ), especially mineral water carbonated is promising to constipation, although the reason is not fully understood. ( 19 , 20 )

Drinking water with kidney stones . Water can prevent the formation of these painful crystallized nuggets in people who have previously had kidney stones. (21, 22 ) water is not the only fluid that can prevent the formation of kidney stones: this includes herbal tea and juice. Coffee, soda and alcohol can actually promote kidney stones.