“hara hachi bu” is a Strong Foundation for Staying Healthy Well Into Old Age
According to a 25-year study conducted by Drs Bradley Willcox, Craig Willcox, and Suzuki, as described in their book entitled The Okinawa Way that the Okinawans (in Japan) are populations renowned for their longest life spans. Furthermore, an Okinawan lifestyle has been regarded as the anti-aging lifestyle worldwide.
It doesn’t matter what Okinawans eat, but how much they eat. Their dietary philosophy is simple and practical. It’s known as “hara hachi bu”, which means eight parts out of 10 full. In simpler explanation, they stop eating once their stomachs are 80% full, making their daily intake less than 1,800 calories, as compared to 2,500 calories, the average intake of the American. If you eat ten parts out of 10 full, the 8 portion of 10 will be consumed by your body, whereas the remaining 2 portions will turn into waste products. This simple act of calorie restriction can have significant effects on longevity. Sadly to see people nowadays, as they’ve messed up their foods intake, in which animal-based foods is many times higher than plant-based foods, and there’s an obvious food imbalance between the coarse- and the fine-texture foods. So, how could they do not fall sick?
How to Have a Balanced Anti-aging Diet?
The general rule of thumb towards a long happy life is a balanced anti-aging diet. This diet should plan to have a division of 50 parts carbohydrate, 25 parts protein, and 25 parts fat. Take note that the carbohydrate here should include fresh fruits and leafy vegetables; protein should preferably from plant sources such as tofu and beans, with a little portion of meats; fat should be in the form of poly and mono-saturated, which is normally derived from nuts and olive oil instead of animal-based fat.
To make it simpler, your daily carbohydrate should be around 250 – 350g. But, this intake is not fixed as it’ll depend on your daily activity. For a fat female, who stays indoor without doing any tough physical activity which requires more strength, then her daily carbohydrate should be somewhere around 50 – 100g. Diet adjusting is vital to control excess weight or for those who’re on a diet plan. Once, there was an Italian singer, whose body weight was 151kg, and the doctor asked him to reduce his weight to 90kg. How could he achieve this figure? He used a diet control method to successfully keep his weight staying at 90kg.
You can get all in one in my previous article here.
Take care and good luck!