The effects on weight loss linked to water intake have been the subject of some scientific research.
The scientists who worked on this research used the evidence obtained to support the hypothesis that increasing the intake of water with the diet (at meals or not) could favor weight loss in conjunction with other determining factors, such as certain dietary programs and physical activity.
To tell the truth, for many years dietitians have been supporting this supposition, even before it was confirmed by scientific publications.
Water and Energy Regulation
The reasons behind the hypothesis that drinking plenty of water at meals is possible to promote weight loss in conjunction with a low-calorie diet are different.
Indeed, drinking water before eating promotes appetite suppression. It does not require the intake of other substances and represents a completely safe method. Although it can be defined as a folk remedy that has been used for many years, also recommended by dieticians, it has only recently been subjected to a randomized and controlled scientific process to verify its real effects. Let's look at them in more detail:
A 2008 study concluded that drinking water is associated with weight loss in overweight women regardless of diet and physical activity
A 2010 study concluded that people who consume two cups (500ml) of water before eating, absorb between 75 and 90kcal less
A 2011 study conducted on obese children concluded that drinking water was significant on resting energy expenditure.
A 2011 study conducted on middle-aged and elderly adults (older than or equal to 40 years) administered 500ml of water 30 'before the meal 3 times a day for 12 weeks; in this experiment it was discovered that individuals lost 2kg of body weight compared to the control group
A 2013 study conducted on 18-23 adults concluded that with 500ml of water administered 3 times a day for 8 weeks a reduction in body weight occurred
A 2013 review concluded that reducing body weight and maintaining weight loss can benefit from increased water in the diet.
Water and thermoregulation
A study revealed that drinking 500ml of water increases the metabolic rate by 30% after 30-40 ', with a total thermogenic response of 24kcal. About 40% of the thermogenic effect is determined by heating the water from 22 to 37 ° C. Moreover, a subsequent study in 2006 suggested that drinking 500ml of water at 3 ° C causes an increase in energy expenditure of 4.5% for 60 '.
Water and Dietary Changes
A research by Barry Popkin et al. showed that people who drink a lot of water eat more vegetables and fruit, drink less sugary drinks and consume fewer total calories. The reason for the lower intake of sweetened drinks is that, often, these replace water in the ordinary diet; drinking water eliminates the sense of thirst and therefore the need to drink sugary drinks is not perceived.
Increased water consumption, the replacement of sugary drinks with free-energy drinks, and the consumption of water-rich foods (such as fruit and vegetables) with a relatively lower energy density, can help in weight management .
