The “80% stomach” method (or Hara Hachi Bu) is a secret of the inhabitants of the Japanese island of Okinawa, one of the 5 blue zones in the world…
There are times when we all continue to eat even when we are no longer hungry. The satiety threshold is thus exceededwhich can lead to bloating, difficult digestion, fatigue and ultimately, weight gain. To combat this “overeating”, the Japanese method “Hara Hachi Bu“which literally means”the 80% belly rule” would help to eat mindfully and ultimately, to not get fatwhich also improves longevity, explains Dr Vicente Mera, head of the internal medicine and anti-aging division at the SHA Wellness Clinic in Spain in his book “Joven a cualquier edad” (Young at all ages). Practiced since 1930 by centenarian inhabitants from the Japanese island of Okinawa – one of the five blue zones of the world where one lives particularly long – this method consists of stopping eating when one’s stomach is 80% full”instead of going as far as satiety which wears out the body by accelerating the oxidation of cells, accompanied by long digestion“. It is “a self-imposed calorie restriction“: a philosophy simple and efficient which allows them to indulge in some excesses outside of meals without gaining weight. It’s as if we decided not to spend more than 80% of our income. Obviously, we would always have money left to spend on a whim or necessity, on a snack or snack.”he illustrates.
How to follow this method?
To know if you are “80% full”, you must have conscious eatingin other words :
► Don’t wait until you’re completely hungry when you sit down to eat
► Start your meal with miso soup : “a dish with a high level of satiety and low calories (84 calories per bowl)“, specifies the expert.
► Eat seated, at the table, slowly and chew well: “Slowing down is essential for the body to identify the satiety signals sent by the brain. Studies have shown that it takes approximately 15 to 20 minutes to the brain to realize that the stomach has reached its maximum capacity”, he specifies.
► Focus on food (before eating a food, observe it, smell it and take the time to savor it) and do not eat while watching TV or with your smartphone (so as not to get distracted)
► Give pride of place to satiating and low-calorie foods: green beans, adzuki beans, spinach, mustard greens, sweet potato, tofu, quinoa, lychee…
► Eat on small plates (dessert plates for example) to “fool” the brain and make it believe that the plate is very generous.
► Skip the starter or dessert: “In the Western diet, lunch and dinner usually consist of three courses with a calorie load of 20% for the starter, 60% for the main course and 20% for the dessert. So it is very easy to do to a sustainable and healthy calorie restriction by keeping the main course, but by eliminating the starter or dessert“
► To pay attention at the first signals of satiety sent by the brain: reduction in the pleasure of eating, eating more slowly, weariness, wanting to leave the table, etc.
The imaginary jogging trick
The idea of course is not to starve yourself or not eat your fill, but to stop for a few bites before being completely satisfied. A good tip for know if our stomach is not completely full is to imagine yourself going for a run immediately after your meal. If we feel capable of it, it is because we are not completely “full”. On the other hand, if we feel heavy, if the idea of running “disgusts” us or if it is associated with a desire to sleep, we have already eaten too much.