If you have been following the blog, I am doing a 9-post series based on my recent read: Blue Zones: 9 Lessons for Living Longer From the People Who’ve Lived the Longest. This is how you can can eat for longevity.
This week is Secret #2: Hara Hachi Bu.
If you haven’t read Secret #1 (which includes tips for how to incorporate these secrets into your daily life), you can check it out here.
In Okinawa (one of the Blue Zones), there is a Confucian-inspired adage that is said before eating: hara hachi bu. It is a reminder to stop eating when their stomachs are about 80% full.
Why?
Well, for starters, there is a time lag from when our stomach gets full to when it can relay that information to our brains – about 20-30 minutes. If you eat until you’re 100% full, you’re likely overeating.
By stopping when you’re 80% full, you’re painlessly cutting calories by 20%!
Check out these quotes from the book:
“No diet yet studied works for most people [beyond 6 months]…A secret to eating right for the long run is emulating the environment and habits of the world’s longest-lived people.”
“We typically consume more from big packages…The size of plates and glasses we use has a profound impact on how much we consume.”
And here’s my personal favorite:
“There’s a significant calorie gap between when an American says, ‘I’m full’ and an Okinawan says, ‘I’m no longer hungry’. We gain weight insidiously, not by stuffing ourselves, but eating a little bit too much each day – mindlessly.”
And, now, for the BEST stuff! Here are the Blue Zone tips for incorporating Secret #2 Hara Hachi Bu into your life:
Serve and Store to Eat for Longevity
Serving yourself at the counter and then putting the food away before taking your plate to the table results in eating about 14% less! Recognizing when you are 80% full helps, too.
Make Food Look Bigger
Piling on the veggies to increase the volume and look of the amount of food on your plate ensures you feel fuller.
Use Small Vessels to Eat for Longevity
Using smaller plates and glasses means you’ll eat and drink less without even noticing. This will help you to eat for longevity.
Make Snacking a Hassle
Put candy, cookies, and other treats away in the pantry where you won't see them. Keep the healthy foods front-and-center and that’s what you’ll reach for.
Buy Smaller Packages
Studies have shown that buying smaller packages (of meat, spaghetti, etc.) means you’ll consume less – about 150 calories less!
Give Yourself a Daily Reminder to eat for longevity
Daily weigh-ins are a powerful reminder not to overeat. In a study of 3,026 women who were trying to lose weight, the ones who weighed-in daily lost an average of 12 lbs over two years. The ones who didn’t gained an average of 5 lbs over the same period.
Eat More Slowly
Giving your body time to notice you are full reduces your chances of over-eating. Taking the time to properly chew helps digestion and gives your brain a chance to catch up.
Focus on Food to Eat for Longevity
Eating while distracted (watching TV, looking at your phone, etc.) is a sure-fire way to eat mindlessly – and eat more. If you’re going to eat, just eat and enjoy your food. This is a way to eat for longevity.
Have a Seat to Eat for Longevity
This one incorporates the first two because eating while standing means we tend to eat faster, eat mindlessly, and feel less nourished. Taking the time to sit down helps us appreciate our food and feel more satiated.
Eat Early
In the Blue Zones cultures, the biggest meal is usually lunch. Dinners are usually the smallest meal of the day. I guess the old adage was right on point: Breakfast like a King, Lunch like a Prince, Dinner like a Pauper.
And there you have it – Secret #2 for living a long, healthy life! Stay tuned for the next secret.