What is Hara Hachi Bu?
Hara Hachi Bu is a Japanese diet philosophy in which you only eat until you feel 80% full. According to many studies in Japan, this method has been around for about 300 years. Instead of dieting by counting calories poorly, Hara Hachi Bu aims for a simple way of eating, encouraging moderation and self-awareness.
This diet does not limit food groups, but encourages a balanced, nutritious diet. When you are about 80% full, you will stop eating, only provide enough for the body, avoid eating too much.
How to do the Hara Hachi Bu method
Eat slowly: It takes your brain about 20 minutes to receive a signal from your stomach that you are full. Eating too quickly can make you overeat before you realize you are full. Therefore, Hara Hachi Bu encourages people to chew thoroughly, enjoy each piece of food and stop between meals so that the body can feel full.
Use smaller plates: Arrange the food into small plates instead of displaying a dining table to help diners control their portion sizes.
Listen to your body's hunger signals: The Hara Hachi Bu diet helps you distinguish between physical hunger and avoid eating emotionally. Limit eating when stressed, bored or due to habits will help you significantly limit calorie intake.
Avoid eating when losing concentration: Eating while watching TV or your phone will lead to unconscious binge eating. Focus on meals, enjoy the flavor of each dish. Not being distracted or lose focus will help you realize the feeling of fullness and stop eating at the right time.
Stop eating before you feel full: Try to stop eating when you feel full about 80% instead of waiting until you feel completely full. This long-term habit can help you control your portion sizes well, lose weight, and support a healthy digestive system.
Side effects of implementing the Hara Hachi Bu method
If not done properly, some people may not eat enough, leading to a lack of essential nutrients for the body.
If you are used to overeating, adjusting to 80% fullness can make you feel uncomfortable and dissatisfied when eating.
Some people may have difficulty determining when they will reach 80% fullness.
Hara Hachi Bu is a simple but powerful mindful eating method that can promote longevity and help with weight loss.
