Hara hachi blue: the ancient Japanese rule for not gaining weight

The hara Hachi bu (腹八分) is a traditional Japanese principle that literally means “stomach at 80%”. The idea is to stop eating when you feel about 80% full, instead of waiting until you are completely full.

This practice was studied in Okinawa, a region known for the high longevity of its population.

Hara hachi bu is based on the fact that the feeling of satiety is not immediate: the brain takes about 15–20 minutes To fully register that your stomach is full. By stopping a little before you're completely full, it's easier to avoid overindulging. Eating until you feel "fairly satisfied," rather than completely full, reduces the risk of overindulging without having to count calories.

In practice this means:

• eat slowly;
• take small bites and chew well;
• pay attention to hunger and satiety cues;
• stop when hunger is virtually gone, even if you could continue eating.

Research suggests that this habit can help reduce calorie intake without following a strict diet; help maintain a healthy body weight; improve blood sugar control after meals; and reduce the risk of eating out of habit or boredom.

Obviously, hara hachi bu is associated with other fundamental and healthy eating habits of the Japanese people: a diet rich in vegetables, legumes, fish and moderate portions, as well as regular physical activity.

The result is that Japan is one of the high-income countries with the rates obesity among the lowest in the world.

According to data from the Organization for Economic Co-operation and Development and the World Health Organization, in most developed countries, obesity in adults exceeds 20-30% of the population; in Japan, the prevalence of obesity (generally defined as BMI ≥30 according to the international standard) is around 4-6%, one of the lowest among OECD countries.

Read also: 

• Fruit at the end of a meal does not ferment and, if anything, promotes satiety
• Why appetite decreases as we age
• How to avoid night hunger