We have all experienced moments when we set aside our plate of fries in favor of healthier choices. Whether your goal is to lose weight or enhance digestive health, the initial step is to curb overeating, which is not confined to unhealthy foods. It is crucial to stop eating before reaching the point of fullness, a principle known as Hara Hachi Bu. Many individuals in Japan adhere to the practice of eating until they feel approximately 80 percent full to help manage their weight. Embracing this dietary approach can also prevent the discomfort of bloating after a large meal. The benefits are numerous, including weight loss and improved gut health. Additionally, it may contribute to longevity, as this eating philosophy is practiced by the residents of Okinawa, who are renowned for their long lifespans.

What is hara hachi bu?

Hara Hachi Bu is a Japanese dietary principle that means "consume until you are 80 percent full." This concept is thought to have been practiced in Japan for approximately 300 years. According to dietitian Shruti K Bhardwaj, "While many diet trends focus on calorie restriction or the removal of certain food categories, Hara Hachi Bu promotes a straightforward and mindful eating strategy that emphasizes moderation and self-awareness."

Don't overeat. Image courtesy: Freepik

It does not restrict food groups, but encourages a balanced, nutrient-dense diet. It encourages to stop eating at 80 percent fullness to give your body enough food for nourishment and avoid overeating.

What are the benefits of Hara Hachi Bu?

You should try Hara Hachi Bu, as it offers several benefits that would help you in more ways than one:

1. May promote longevity

One of the primary advantages of Hara Hachi Bu is its association with an extended lifespan. The people of Okinawa, renowned for their ability to reach the age of 100 or beyond, credit their longevity to the practice of Hara Hachi Bu. This principle serves as a reminder to avoid excessive eating, as highlighted by a 2016 study published in the American Journal of Lifestyle Medicine. According to Bhardwaj, "By curbing overeating, this dietary approach can contribute to the preservation of cellular health and decelerate the aging process."

2. Helps with weight loss

Hara Hachi Bu emphasizes the importance of mindful eating, which has been shown to positively influence problematic eating habits. Research published in Eating Behaviors in 2015 indicates that this approach can diminish food cravings and emotional eating. An expert notes that "by halting consumption before achieving full satisfaction, one can mitigate the likelihood of excessive weight gain. This practice promotes mindfulness in eating, enabling the body to better interpret signals of hunger and fullness."

3. Improves digestion

Eating until you are completely full or stuffed can strain your digestive system, and lead to bloating, acid reflux, and stomach discomfort. Hara Hachi Bu allows your stomach to efficiently process food without overburdening it. "When you eat in moderation, your digestive enzymes and gut bacteria work in a better way, improving nutrient absorption and reducing digestive issues," says the expert.

4. Reduces the risk of chronic diseases

Overeating, especially processed and high-calorie foods, is not good for you. It is associated with heart disease and diabetes risk, according to research published in the Journal of Eating Disorders in 2022. "Hara Hachi Bu can help to regulate blood sugar levels by preventing excessive food intake. Also, controlled eating habits can help to keep inflammation in check, which can lower the risk of cardiovascular diseases," says the expert.

5. Enhances energy levels

Many people experience post-meal sluggishness after eating large meals. Overeating can divert a significant amount of energy to digestion, making you feel tired. "Hara Hachi Bu ensures you consume just enough food to fuel your body without overwhelming it. This leads to stable energy levels throughout the day," says the expert.

How to eat until you are 80 percent full?

Here are some tips to implement Hara Hachi Bu:

• Eat slowly: "It takes about 20 minutes for your brain to get signals from your stomach that you are full. Eating too quickly can cause you to overeat before you realise you are full," says Bhardwaj. Chew thoroughly, savour each bite, and pause between bites to allow your body to register satiety.
• Use smaller plates: Serving food on smaller plates can encourage portion control. When you use smaller dishes, you may eat less as it creates an illusion of a fuller plate.
• Listen to your body’s hunger cues: "Differentiate between physical hunger and emotional eating," suggests the expert. If you are eating due to stress, boredom, or habit rather than actual hunger, practice mindful eating by checking in with yourself before digging in.
• Avoid eating while distracted: Eating in front of a screen can lead to mindless overeating. Focus on your meal, enjoy the flavours of each and every dish, and eat without distractions.
• Stop eating before you feel full: Aim to stop eating when you feel about 80 percent satisfied rather than waiting until you feel completely full. If you are unsure, take a break before considering a second serving.

Avoid eating while watching TV. Image courtesy: Adobe Stock

What are the side effects of following Hara Hachi Bu?

Hara Hachi Bu can be good for your health, but there are some potential downsides:

• If not practiced properly, some people may under-eat and not get enough essential nutrients.
• If you are used to overeating, adjusting to 80 percent fullness may feel unsatisfying at first, but your body will adapt over time.
• Some people may struggle to gauge when they have reached 80 percent, requiring practice and self-awareness.

Hara Hachi Bu is a simple yet powerful mindful eating practice that may promote longevity, and help to lose weight. It takes practice, but with time, it can become a lifelong healthy eating habit.
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