In summary
- 🍱 The method “hara hachi bu” advocates eating until you are 80% full to control weight and improve health.
- đź“Š Studies show that eating slowly reduces the risk of being overweight and helps maintain a healthy BMI healthy.
- ⏰ The brain takes around 20 minutes to signal satiety, hence the importance of eating slowly.
- 🌱 The Okinawa diet associated with “hara hachi bu” contributes to a long, healthy life among the Japanese.
In an age where diet trends fluctuate rapidly, a traditional Japanese method called “hara hachi bu” continues to captivate those looking to lose weight in a sustainable and healthy way. Practiced for centuries in Japan, this approach recommends eating until you are 80% full. This simple habit could be the key to maintaining not only an ideal weight but also increased longevity, as demonstrated by the people of Okinawa, renowned for their exceptional health and longevity.
The origins and principles of hara hachi bu
The concept of “hara hachi bu” finds its roots in Japanese culture, particularly among the centenarians of the island of Okinawa. This method advocates the idea of ​​stopping eating when you feel 80% full. This practice not only allows for better weight management, but it also promotes optimal digestion and better general well-being.
Scientific evidence for eating slowly
Several studies have validated the benefits of eating slowly, a key component of “hara hachi bu”. Research among diabetic patients in Japan found that those who took their time eating had significantly better body mass index (BMI) and fewer problems with being overweight, compared to those who ate quickly.
The dynamics of the satiety signal
It is scientifically proven that the brain takes between 15 and 20 minutes to send a full satiety signal. This information is essential to effectively apply the “hara hachi bu”because it highlights the importance of taking your time when eating, thus allowing the satiety signal to act before you feel too full.
Factors influencing satiety
The feeling of fullness can be influenced by various factors such as the amount of food consumed, the speed with which one eats, the composition of the food, and the emotional state during the meal. Knowing these factors can help you better regulate your diet while respecting the principle of “hara hachi bu”.
Managing satiety challenges
Achieving satiety without overeating can be complex, especially under the influence of social or emotional factors. To make it easier to detect 80% satiety, it is recommended to slow down the pace, chew well and concentrate on the sensation of each bite to maximize the pleasure and satiating effect of food.
The health benefits of hara hachi bu and the Okinawa diet
The Okinawa diet, rich in vegetables, whole grains and low in saturated fat, perfectly complements the principles of “hara hachi bu”. This dietary synergy contributes to the famous longevity of Okinawans, by promoting better cardiovascular health and a reduction in age-related diseases.
The adoption of “hara hachi bu” combined with elements of the Okinawa diet not only encourages effective weight control but also an overall healthier lifestyle. This illustrates the importance of eating mindfully and in moderation, carefully listening to our body’s signals for a better quality of life.
