“Hara hachi bu”
The average Australian may gain a few more kg over the holiday period and enter the new year resolving to get back in shape as quickly as possible.
We could all learn a thing or two from the residents of a Japanese island called Okinawa, who love to eat but never need to diet.
It’s called hara hachi bu, and it means “stop eating when you’re 80% full.” It takes time for your stomach to register that it’s full, and if you devour your meal too quickly, it’s more likely you’ll overeat to the point of feeling uncomfortable.
By focusing their attention on the meal at hand (mindful eating), and stopping before they feel full, Okinawan adults eat an average of 1,900 calories per day. It’s a steady caloric intake rather than the feast-famine cycle many Western countries find themselves in. This allows them to fully enjoy their food without having to worry about significant weight gain.
So how do you put hara hachi bu into practice? Turn off the TV or mobile phone and fully absorb the smell, taste and texture of the food. Eat slowly and chew each mouthful properly. Take brief breaks and see how you feel. If you’re still hungry, you can always eat more, but once you’re overstuffed – you will just have to wait for the unpleasant sensation to pass.
Lemon or lime squeezed into water may help your digestive juices break food down easier. Using Apple cider vinegar as a salad dressing can also help with that full feeling, if you know you are up for a rich meal. Some people find taking zinc and digestive enzymes as a supplement can be helpful when bigger meals or ingredients not often consumed, are going to be on offer over the festive season.
Reference: ‘The Blue Zones’ by Dan Buettner
