Three words islanders say before every meal that can ‘aid weight loss’

Okinawa, a picture-perfect Japanese island, is as famed for its stunning beaches and sun-drenched scenery as it is for hosting some of the world’s oldest inhabitants. Intriguing research into their longevity has unearthed a simple yet profound phrase that may be pivotal to their enduring health.

The locals recite “Hara hachi bu” or its English equivalent “Eat until you are 80 percent full” before commencing any meal.

One scholar who delved into the Okinawans’ way of life is Dan Buettner, a guru in matters of long life. In conversation with Dr Craig Willcox, who co-penned ‘The Okinawa Program’, Buettner conveyed the rationale behind this eating philosophy, noting: “Undereating, as the theory goes, slows down the body’s metabolism in a way such that it produces fewer damaging oxidants – agents that rust the body from within.”

Buettner further elucidates his findings in ‘The Blue Zones secrets to living longer’. Here he contrasts traditional Okinawan practices with Western habits, observing: “Unlike most Americans, who keep eating until their stomachs are full, traditional Okinawans stop as soon as they no longer feel hungry.”

Moreover, this approach can offer an additional vital benefit, as Buettner explains: “It provides a helpful nudge to stay fit. The 20 percent gap between not being hungry and feeling full could be the difference between losing weight and gaining it.”

The principle of eating until you’re only 80 percent full, known as the ‘Hara Hachi Bu’ rule, has garnered significant attention from researchers like Jayanta Kumar Das of the National Institute of Health.

Das divulged that the practice not only holds promise for extending one’s lifespan but may also lead to healthier aging and more resilient muscle tissue.

He remarked: “Our research indicates that moderate calorie restriction in humans has the potential to influence various biological pathways [that], when activated, may positively contribute to healthy aging and resilience of muscle tissue.”

The benefits of this dietary approach don’t stop there.

Enhanced enjoyment at meal times

Kouka Webb, a Japanese-British dietitian, suggests that the ‘Hara Hachi Bu’ rule brings an added layer of enjoyment to eating by allowing individuals to savor every aspect of their food more deeply. Webb noted, “By focusing on the flavors, textures, and aromas of the food, people may get more satisfaction from their meals,” adding “I also find that for me, hara hachi bu makes me more aware of what and how often I’m eating, which in turn makes the whole dining experience more enjoyable.”

Help with weight loss

Additionally, this lifestyle might be a boon for those looking to shed some extra pounds. Webb underscores its role in fostering mindful eating and natural portion control, emphasizing that it does so “without the need for strict calorie counting or eliminating certain food groups”.

A study published in Current Obesity Reports in 2018 echoes Webb’s sentiments, indicating that mindful eating strategies can significantly aid weight management and combat obesity.

May help with digestion

Dietitian Asak Miyashita warns that eating until you are completely full could slow down digestion and negatively impact metabolism. “This puts strain on organs such as the stomach, intestines, pancreas, kidneys, and liver,” she explains.

On the other hand, Webb suggests: “By eating until 80 percent full, people may experience less discomfort and reduce strain on the digestive system.”

The Cleveland Clinic also notes that overeating can lead to indigestion and stomach pain.

Could help lower risk of chronic diseases

The practice of not eating to full capacity could potentially lower the risk of chronic diseases. A study from 2024 highlights that Okinawans, who are known for their low rates of illnesses such as diabetes, heart disease, and cancer, follow this principle.

While it’s unclear how much the 80% rule contributes to this, those with a lower rate of disease adhere to it.

In addition to the amount they eat, what the Okinawans consume is also thought to contribute significantly to their health. One staple in their diet is the imo or purple sweet potato, referred to in English.

Described by Buettner as one of the “healthiest foods on the planet”, this superfood is rich in nutrients including vitamin C, fibre, carotenoids, flavonoids, and slow-burning carbohydrates.