A well-kept secret in Japan and some other parts of Asia, the principle of ‘hara hachi bun me’ could be a game-changer in your weight loss journey. This simple yet powerful rule encourages individuals to stop eating when they are 80% full, translating to the idea of being “eight parts full” in Japanese.
In contrast to focusing solely on the types of food consumed, this rule emphasizes portion control, offering a basic yet effective form of calorie restriction. Studies have shown that embracing this approach could lead to significant weight loss and potentially even improved overall health. Notably, this rule is prevalent among the inhabitants of the Japanese Okinawa island, renowned for the long, vibrant lives of its residents.
Historically, it is believed that Okinawa residents consumed a modest 1,900 calories per day, resulting in notably lower BMI among the elderly compared to global averages. This aligns with common weight loss advice, with the NHS recommending a decrease of approximately 600kcal per day for healthy and sustainable weight loss.
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For instance, men requiring around 2,500 calories daily would limit intake to 1,900kcal, while women with an average daily requirement of 2,000 calories would restrict their consumption to 1,400 kcal per day.
A study involving 330 men who adhered to the 80% eating rule demonstrated that they consumed less energy, averaging around 1,997 calories per day. Additionally, they showed a preference for vegetable-based dishes, consuming fewer grain dishes compared to those not following the rule. These findings suggest that individuals following this rule exhibited healthier dietary habits.
Furthermore, research indicates that a 30% reduction in calorie intake could contribute to a longer life and promote healthy weight loss, serving as a preventive measure against excessive weight gain and chronic diseases.
Based on current evidence, it is shown that a moderate reduction in calorie intake, safely and sustainably, could result in a weight loss of approximately 0.5 to 1kg per week. The NHS recommends a balanced diet rich in fruits, vegetables, high-fiber foods, and whole grains such as brown rice, potatoes, and whole wheat pasta.
Individuals are advised to moderate their salt intake, as high levels can elevate blood pressure, posing risks, especially for those dealing with obesity. Before making any significant dietary changes to achieve weight loss, it is crucial to consult a doctor or healthcare professional to ensure a safe and healthy approach. For additional guidance on effective weight loss, visit the NHS website.