Residents of Earth’s ‘Blue Zones’, which include Greece, Japan, and Costa Rica, have unveiled a dieting trick that may be the secret to becoming one of the lucky few centenarians in the world. These areas host the most centenarians globally, with residents ten times more likely to live above 100 years old. The trick, known as the “80% trick” or “Hara Hachi Bu”, involves eating only until 80% full after consuming one small meal in the late afternoon or early evening. This approach avoids the ‘food coma’ feeling and helps residents keep moving throughout the day, leading to a calorie deficit that may reduce the risk of age-related diseases.
Okinawans, who primarily follow the “80% trick”, live in one of Japan’s smallest islands and eat around 1,900 calories a day instead of the typical 2,000 to 2,500. This calorie restriction is believed to slow down the aging process by reducing the metabolic rate and oxidative stress, which are linked to age-related diseases like heart disease, cancer, diabetes, and dementia. Maintaining this strict diet may seem challenging, especially in a world filled with tempting processed foods. However, experts suggest imagining what 80% of a meal looks like and eating mindfully, slowly, and chewing every mouthful thoroughly to adhere to the rule. By following this approach, individuals can feel satisfied while eating only 80% of what is on their plate, without having to count calories or completely avoid certain foods.
Many Blue Zone residents primarily follow plant-based diets, replacing meat with beans, and cook from scratch using fresh, healthy ingredients. They encourage ditching processed foods such as ready meals, fried foods, cakes, biscuits, and fizzy drinks. While specific foods are recommended above others, the main focus is on consuming large amounts of healthy foods and getting good nutrition. Slower eating is also linked to enhanced satisfaction and less hunger between meals, further supporting the 80% rule. Nutritionists emphasize the benefits of eating slowly, chewing thoroughly, and mindful eating to maintain the calorie deficit and promote longevity through a balanced diet.
Although the 80% trick is a key factor in the diets of Blue Zone residents, it is not the only contributing factor to their longevity. These communities also prioritize physical activity, strong social connections, and a sense of purpose in life. Regular exercise, such as walking, gardening, and daily activities, plays a crucial role in their overall well-being. Additionally, social interactions and meaningful relationships with family and friends contribute to their mental health and happiness. Having a sense of purpose, whether through work, hobbies, or community involvement, gives them a reason to get up every day and stay engaged with life, which positively impacts their physical and mental health.
Overall, the dieting trick of the 80% rule followed by Blue Zone centenarians offers insights into healthy eating habits and longevity. By adopting a more mindful and balanced approach to eating, individuals can potentially improve their overall health and reduce the risk of age-related diseases. Emphasizing fresh, whole foods, plant-based diets, and slow eating techniques can support well-being and longevity, in combination with regular physical activity, strong social connections, and a sense of purpose in life. The secrets of the Blue Zones provide valuable lessons on how to live a long, healthy, and fulfilling life by focusing on holistic well-being and sustainable lifestyle practices.
