I have always considered my patients to be among my greatest teachers. This last week, I spoke with Di, a postmenopausal woman, who shared an important tip that helped her lose an incredible 24kg (52.9 pounds).
‘Eat Until You’re Not Hungry, Not Until You’re Full.’
In a world where overeating has become a common issue, contributing to various health problems such as obesity, diabetes, and heart disease, there’s a profound lesson to be learned from the traditional eating habits practised in Okinawa, Japan. This lesson is encapsulated in the “Hara Hachi Bu principle,” a Confucian teaching that advises people to eat until they are 80% full (1).
This practice reflects a mindful approach to eating and aligns with contemporary nutritional advice that emphasises the importance of listening to our body’s hunger cues rather than eating until we feel uncomfortably full.
Understanding Hara Hachi Bu
The “Hara Hachi Bu” principle is a traditional Japanese concept rooted in Confucian teachings. It originated in the city of Okinawa, known for its high number of centenarians, or people who live to or beyond the age of 100. They are also considered to be one of the world’s “Blue Zones,” or areas where people live significantly longer lives.
A big reason for that is this principle, which translates to “eat until you are eight parts (out of ten) full” or, more simply, “eat until you’re not hungry, rather than until you are full.” It’s about finding that sweet spot where you’ve had enough food to nourish and satisfy yourself without overindulging. But what’s the science behind this age-old wisdom that makes it a cornerstone of healthful living?
The Science Behind Not Eating to Fullness
Eating to just 80% fullness helps regulate calorie intake without the need for counting calories, promoting a balanced diet and potentially leading to a longer, healthier life.
Scientific studies suggest that caloric restriction can enhance lifespan and reduce the risk of chronic diseases. By stopping at “not hungry” instead of “full,” you naturally reduce your calorie intake, which can help maintain a healthy weight and reduce the burden on your digestive system.
How to Practice Hara Hachi Bu
1. Eat Slowly
The brain takes about 20 minutes to register fullness. Eating slowly allows you to recognise better when you’re no longer hungry (2).
2. Serve Smaller Portions
Start with smaller portions on your plate. After waiting a few minutes, you can always take more if you’re still hungry.
3. Listen to Your Body
Pay attention to the physical signs of satiety and hunger. Stop eating when you no longer feel hungry, not when you feel full (3).
4. Mindful Eating
Focus on your food. Eating without distractions like TV or smartphones can help you be more aware of your hunger and fullness cues.
5. Appreciate Your Food
Taking the time to appreciate your food’s flavours, textures, and smells can enhance satisfaction and help you tune into your body’s signals.
The Benefits of Hara Hachi Bu
There are numerous health benefits to adopting the Hara Hachi Bu principle. Here are a couple of them.
Weight Management: By practising hara hachi bu, you’re more likely to consume fewer calories, which can aid in weight management and prevent overeating.
Improved Digestive Health: Eating until you are only 80% full gives your digestive system a chance to process food efficiently, reducing the risk of discomfort such as bloating, indigestion, and acid reflux.
Longevity: Studies suggest that calorie restriction, which is essentially what hara hachi bu entails, may promote longevity and reduce the risk of age-related diseases.
Blood Sugar Regulation: Consuming smaller portions helps regulate blood sugar levels, reducing the likelihood of insulin spikes and promoting overall metabolic health.
Blood Sugar Regulation: Consuming smaller portions helps regulate blood sugar levels, reducing the likelihood of insulin spikes and promoting overall metabolic health.
Better Heart Health: Eating less can lower cholesterol and triglycerides in the blood, reducing the risk of heart disease and stroke.
Harmonious Relationship with Food: Adopting hara hachi bu encourages a mindful and balanced approach to eating. It fosters a healthier relationship with food, where eating is viewed as a means of nourishment rather than indulgence. This mindset shift can lead to greater meal satisfaction and reduced reliance on food for emotional comfort.
Sometimes, Less Is More
Incorporating the wisdom of Hara Hachi Bu into your daily life doesn’t require drastic changes. It’s about developing a more mindful approach to eating and listening to your body. By doing so, you can enjoy the pleasures of food without overburdening your body, potentially unlocking the secret to a longer, healthier life, as seen in the Okinawan population.
Consider incorporating this mindset of “eat until you’re not hungry, not until you’re full” into your daily life as a step toward a healthier lifestyle and a more mindful and appreciative way of living. It’s a reminder that sometimes, less truly is more, especially when it comes to our health and longevity.
References:
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- Pignolo R. J. (2019). Exceptional Human Longevity. Mayo Clinic proceedings, 94(1), 110–124. https://doi.org/10.1016/j.mayocp.2018.10.005
- Borer K. T. (2023). Are gastrointestinal signals the principal guides to human appetite and energy balance?. Medical research archives, 11(1), 10.18103/mra.v11i1.3548. https://doi.org/10.18103/mra.v11i1.3548
- De Bruin, W. E., Ward, A. L., Taylor, R. W., & Jospe, M. R. (2019). ‘Am I really hungry?’ A qualitative exploration of patients’ experience, adherence and behaviour change during hunger training: a pilot study. BMJ open, 9(12), e032248. https://doi.org/10.1136/bmjopen-2019-032248
