Fullness The Okinawan diet is a traditional Japanese way of eating that emphasizes plant-based and whole foods. Many people adhere to the philosophy of “hara hachi bu,” คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย. Which is the idea of eating until you are 80 percent full.
As a child, your parents may have taught you that leaving food behind is against the rules. However, experts say leaving some food behind can actually be good for your health.
Although hara hachi bu has been practice for hundreds of years in Japanese culture.
gained a new boost in popularity in August 2023. When the documentary series Live to 100: Secrets of the Blue Zones debuted on Netflix. The show follows author and explorer Dan Buettner on his journey to the world’s “blue zones”. Where people live longer than average. Including Japan, which has the highest number of centenarians in the world.
What does “Hara Hachi Bu” mean?
To put it simply, “hara hachi bu” literally translates to “80 percent full” in Japanese. Or eating until you’re only 80 percent full, says New York City nutritionist Kouka Webb. Who is born and raised with the concept of “hara hachi bu” in Japan. Although the concept dates back more than 300 years, it’s still a common saying in Japan today, Webb says.
“The phrase has its origins dating back to the Edo period in 1713. When Japanese philosopher and botanist Ekiken Kaibara publishe his book Yojokun: Life Lessons From A Samurai,” Miyashita says. The prefix “yojo” in “yojokun” means “the ability to heal oneself. Which is in line with the book’s focus on listening to what your body is telling you, Miyashita says. The book introduces the concept of “hara hachi bun me,” which means stopping eating when you’re 80 percent full.
There, he saw locals practicing “hara hachi bu” at mealtimes. “This concept has taught generations of Japanese. That our food portions are small,” says Asako Miyashita, RDN, a New York City dietitian. Who grew up in Japan.
In Live to 100, it is believed that this cultural practice may be part of the reason. Why Okinawa has such a high percentage of centenarians.
If you’re curious about “hara hachi bu,” its connection to Okinawan food and longevity. And how to practice it yourself, here’s what experts want you to know.
The philosophy can help address digestive issues and promote a healthy mindset, Miyashita said. And “Hara Hachi Bu” clearly worked for Kaibara. Who lived to be 83, a rarity during the Edo period, when life expectancy was below 50, Miyashita said.
As Buettner learned from her trip to Okinawa, many older residents say the phrase “hara hachi bu” out loud before eating, a ritual Miyashita says her family practiced during her childhood. The phrase serves as both a blessing before meals and a reminder to stop eating before getting too full.
Benefits of the “Hara Hachi Bu” or Eating Only 80% Full Approach
“Hara Hachi Bu” encourages people to be mindful of their food, which can increase their enjoyment of the meal, Webb says. “By focusing on the taste, texture and aroma of the food, people may get more satisfaction from it,” she adds. “I also find that for me, Hara Hachi Bu makes me more aware of what and how often I eat, which makes the whole dining experience more enjoyable,” she says.
Instead of following a strict diet plan that cuts out your favorite foods, you can continue to enjoy the foods you love, just in moderation and at a healthy rate (without feeling overly full).
It is a long-term weight loss strategy , however, that is not its original purpose.
“Hara Hachi Bu” is not a diet, but a way of life that can help promote sustainable eating practices, Webb says. “It promotes mindful eating and portion control without strictly counting calories or cutting out certain food groups,” she adds. Mindful eating practices can be an important component of weight management and obesity treatment, according to a 2018 review in the journal Current Obesity Reports.