In a world where flash diets and instant weight loss tips are wasteful and don’t work, there is a simple and effective food philosophy that you can put into practice immediately: Hara Hachi Bu. But what exactly is it and how can it help us live longer and healthier?
What is Hara Hachi Bu
Hara Hachi Bu, or Hara hachi bun me, that is “eat until you are 80% full”, is a Confucian principle that guides the eating habits of many Asian populations including the inhabitants of the island of Okinawa , in Japan. This ancient mantra suggests finishing your meal when you feel eight out of ten parts full rather than truly “full.” In practice it means leaving the table still a little hungry, or stopping eating a little before feeling completely satisfied, and it is a moderate and more conscious approach to nutrition.
Because Okinawans are the longest-living and healthiest in the world
Okinawa is not only famous for its crystal clear beaches but also for being home to the world’s longest-living people. This longevity record is attributed in part to Hara Hachi Bu. Consuming about 1,800 to 1,900 kilocalories per day and maintaining an ideal body mass index (BMI) of about 18 to 22, compared to a typical BMI of 26 or 27 for Western adults, Okinawans enjoy excellent health and a remarkably long life.
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In what other cultures does this principle work
It is not only in Japan that the principle of Hara Hachi Bu finds application. Traditional Chinese Medicine and Indian Ayurvedic medicine also promote similar ideas, as does Zen philosophy, where it is suggested to eat in moderation to keep both the body and mind healthy, active, clear and functioning.
What health benefits
Adopting Hara Hachi Bu can bring numerous health benefits, such as weight management, better control of glucose levels, and greater longevity thanks to the reduction of oxidative stress processes. Studies have in fact shown that moderate caloric restriction can protect the DNA of cells, slowing down the aging process and reducing the risk of chronic diseases.
Eating Slowly: A Pillar of Hara Hachi Bu
One of the fundamental aspects of Hara Hachi Bu is the importance of eating slowly, as well as in moderation. Dedicating time to chewing food well not only helps you fully enjoy the flavors but also facilitates the recognition of satiety signals sent by our body, thus preventing overeating.
In fact, eating slowly not only transmits a sense of satiety to the brain, avoiding the excesses that often occur when eating hastily, but also allows for better digestion and assimilation of the nutritional principles of the food we eat.
How to practice Hara Hachi Bu with Italian eating habits
Integrating Hara Hachi Bu into our eating habits is simpler than you think. It may be enough to eliminate the appetizer or dessert to get closer to a healthy calorie reduction; or you can start weighing the food you prepare, following the nutritional guidelines on portions; or you can have small healthy snacks during the day to avoid sitting at the table hungry and ready to binge.
Eating slowly and listening to your body’s satiety signals are fundamental steps to adopt this lifestyle and quickly get used to eating the right amount of your calorie needs, avoiding gaining weight, feeling bloated and weighed down, or worse, being the victim of chronic inflammation.
Conclusions
In an era of excess, Hara Hachi Bu teaches us the value of moderation and listening to our bodies. This ancient principle, supported by centuries of wisdom and scientific research, offers a balanced and sustainable approach to nutrition that can help improve your quality of life. Trying Hara Hachi Bu could not only help us lose weight but also live a longer and healthier life, following the example of the Okinawans. Why not give this lifestyle a chance, one meal at a time?
READ ALSO: What to do if a diet isn’t working?
Photo by Jarritos Mexican Soda / Tamas Pap / Gardie
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2024-03-20 13:06:55
#lose #weight #Hara #Hachi
