Why 80% is a Healthy “Fullness” Number: The Secret to Living 100 Years Old. The Okinawan diet is a traditional Japanese way of eating that emphasizes plant-based and whole foods. Many people adhere to the philosophy of “hara hachi bu.” Which is the แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ idea of eating until you are 80 percent full.
As a child, your parents may have taught you that leaving food behind is against the rules. However, experts say leaving some food behind can actually be good for your health.
Although hara hachi bu has been practiced for hundreds of years in Japanese culture, it gained a new boost in popularity in August 2023. When the documentary series Live to 100: Secrets of the Blue Zones debuted on Netflix. The show follows author and explorer Dan Buettner on his journey to the world’s “blue zones” where people live longer than average, including Japan. Which has the highest number of centenarians in the world.
What does “Hara Hachi Bu” mean?
To put it simply, “hara hachi bu” literally translates to “80 percent full” in Japanese, or eating until you’re only 80 percent full. Says New York City nutritionist Kouka Webb, who was born and raised with the concept of “hara hachi bu” in Japan. Although the concept dates back more than 300 years, it’s still a common saying in Japan today, Webb says.
“The phrase has its origins in the Edo period in 1713. When Japanese philosopher and botanist Ekiken Kaibara published his book Yojokun: Life Lessons From A Samurai,” Miyashita says. The prefix “yojo” in “yojokun” means “the ability to heal oneself.” Which is in line with the book’s focus on listening to what your body is telling you, Miyashita says. The book introduces the concept of “hara hachi bun me,” which means stopping eating when you’re 80 percent full.
There, he saw locals practicing “hara hachi bu” at mealtimes. “This concept has taught generations of Japanese that our food portions are small.” Says Asako Miyashita, RDN, a New York City dietitian who grew up in Japan.
In Live to 100, it is believed that this cultural practice may be part of the reason why Okinawa has such a high percentage of centenarians.
If you’re curious about “hara hachi bu.” Its connection to Okinawan food and longevity, and how to practice it yourself, here’s what experts want you to know.
The philosophy can help address digestive issues and promote a healthy mindset, Miyashita said. And “Hara Hachi Bu” clearly worked for Kaibara, who lived to be 83. A rarity during the Edo period, when life expectancy was below 50, Miyashita said.
As Buettner learned from her trip to Okinawa. Many older residents say the phrase “hara hachi bu” out loud before eating. A ritual Miyashita says her family practiced during her childhood. The phrase serves as both a pre-meal blessing and a reminder to stop eating before getting too full.
Benefits of the “Hara Hachi Bu” or Eating Only 80% Full Approach
Enjoy eating
“Hara Hachi Bu” encourages people to be mindful of their food, which can increase their enjoyment of the meal, Webb says. “By focusing on the taste, texture and aroma of the food, people may get more satisfaction from it,” she adds. “I also find that for me, Hara Hachi Bu makes me more aware of what and how often I eat, which makes the whole dining experience more enjoyable,” she says.
Instead of following a strict diet plan that cuts out your favorite foods, you can continue to enjoy the foods you love, just in moderation and at a healthy rate (without feeling overly full).
It is a long-term weight loss strategy , however, that is not its original purpose.
“Hara Hachi Bu” is not a diet, but a way of life that can help promote sustainable eating practices, Webb says. “It promotes mindful eating and portion control without strictly counting calories or eliminating certain food groups,” she adds. Mindful eating practices can be an important component of weight management and obesity treatment, according to a 2018 review in the journal Current Obesity Reports.
It’s also more sustainable than, say, eating very restricted foods, she says. If you plan on using “hara hachi bu” as a weight loss method, you might want to consult your doctor or a dietitian first, or enroll in a nutrition class beforehand, Miyashita says.
Helps your body digest food better
Overeating can lead to indigestion and stomach pain, according to the Cleveland Clinic. When you eat until you’re 100 percent full (and beyond), you slow down digestion, absorption, and metabolism, says Miyashita. “This puts stress on organs like the stomach, intestines, pancreas, kidneys, and liver,” she says.
“By eating until 80 percent full, people may experience less discomfort and reduced stress on their digestive system,” Webb says. “Eating until 80 percent full is associated with a lower risk of acid reflux, bloating, and gastrointestinal issues.” Hara hachi bu can also help control blood sugar levels, Webb adds. Why? Eating extra calories can lead to weight gain and obesity, both of which are risk factors for insulin resistance and type 2 diabetes, she says. Because hara hachi bu promotes eating smaller portions (and thus fewer calories), it may help prevent the rapid spikes in blood glucose levels that occur when consuming large meals, she says.
Help you eat more mindfully
Women are two to three times more likely than men to experience anxiety and mood-related disorders and may be more likely to eat in response to stress, according to a 2021 study in Frontiers in Neuroendocrinology.
If you find yourself reaching for more snacks on stressful days, “Hara Hachi Bu” may support you in developing a healthier relationship with food.
“Hara hachi bu” can help you differentiate between physical hunger and emotional eating, Webb says. “Mindful eating can reduce stress and improve overall feelings of well-being,” she adds. Feeling satisfied rather than overly full can reduce negative feelings and promote a healthier relationship with food.
Help reduce your risk of chronic disease
“Eating to 80 percent full is associated with a lower risk of chronic diseases such as cancer, stroke and heart disease,” Webb says.
Okinawans suffer from a much higher incidence of age-related diseases, such as diabetes, heart disease, and cancer, according to a 2024 study on longevity in Okinawa. More research is needed to determine whether hara hachi bu is the sole cause of these health outcomes. However, it is worth noting that those who follow this approach — while also following a traditional Japanese diet — tend to have lower rates of disease.
Among Okinawans who follow a traditional Japanese diet (including hara hachi bu), the incidence of prostate, colon, and breast cancers is about 50 percent lower than the rest of Japan, according to a 2009 study in the Journal of the American College of Nutrition. In fact, the prevalence of obesity in Japan is only 3 to 4 percent, much lower than in the United States, where obesity rates are 41.9 percent, contributing to the risk of chronic diseases every year.