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https://theconversation.com/is-it-healthier-to-only-eat-until-youre-80-full-the-japanese-philosophy-of-hara-hachi-bu-268008>
"Some of the world’s healthiest and longest-living people follow the practice
of
hara hachi bu — an eating philosophy rooted in moderation. This practice
comes from a Japanese Confucian teaching which instructs people to only eat
until they’re around 80% full.
More recently, it’s been gaining attention as a strategy for weight loss. But
while
hara hachi bu might emphasise eating in moderation and stopping before
you’re full, it shouldn’t really be as seen as a method of dietary restriction.
Rather, it represents a way of eating that can help us learn to have awareness
and gratitude while slowing down at mealtimes.
Research on
hara hachi bu is limited. Previous studies have evaluated the
overall dietary patterns of those living in regions where this eating
philosophy is more commonplace, not the “80% rule” in isolation.
However, the available evidence does suggest
hara hachi bu can reduce total
daily calorie intake. It’s also associated with lower long-term weight gain and
lower average body mass index (BMI). The practice also aligns with healthier
meal-pattern choices in men, with participants choosing to eat more vegetables
at mealtimes and fewer grains when following
hara hachi bu.
Hara hachi bu also shares many similar principles with the concepts of
mindful eating or intuitive eating. These non-diet, awareness-based approaches
encourage a stronger connection with internal hunger and satiety cues. Research
shows both approaches can also help reduce emotional eating and enhance overall
diet quality.
Hara hachi bu may also have many advantages that go beyond losing weight."
Cheers,
*** Xanni ***
--
mailto:xanni@xanadu.net Andrew Pam
http://xanadu.com.au/ Chief Scientist, Xanadu
https://glasswings.com.au/ Partner, Glass Wings
https://sericyb.com.au/ Manager, Serious Cybernetics
