Ever wondered why people in Japan often live past 90 with fewer health issues? One of the secrets lies in a simple yet powerful eating habit known as Hara Hachi Bu. The practice is simple: stop eating when you feel about 80% full. It may sound easy, but it can have profound effects on digestion, weight management, and overall lifespan.
On Raj Shamani’s podcast, this topic was discussed in detail. Raj shared, “Japan ki ek principle hai, which they follow – Hara Hachi Bu. Toh Hara Hachi Bu yeh hota hai ki jab bhi aap khana kha rahe ho, jab aap 80% full ho jao tab ruk jao. Kabhi bhi poora full lage toh itna khana hi nahi hai.”
He explained that this rule is followed from children to people in their 90s. “It’s just somehow poori community, poora sheher, town, whatever you call it, sab follow karte hain. One of the reasons they live much longer.”
Why 80% Full Matters
Dr Tarang Krishna explained the science behind it. He said, “80% kha liya. That’s fine. Contented. Then let the rest of the 20% mein digestive juices ke through digestion hone.”
This means your body gets time to digest properly without being overloaded. Raj asked, “Pata kaise chalega 80% mein?” The doctor clarified with an example – if you eat two rotis, try having one less. If you are still slightly hungry, add half a roti. That’s your 80%. “Leave it,” he advised.
Health Benefits Of Hara Hachi Bu
Research shows that practising Hara Hachi Bu can help reduce the risk of obesity, diabetes and heart disease. According to a study published in the Journal of the American Medical Association, people who eat until 80% full tend to consume fewer calories and maintain healthier body weight.
It also improves digestion. Overeating can slow down digestive enzymes and create bloating. By stopping at 80%, food is properly digested, which enhances nutrient absorption and keeps the gut healthy.
Longevity And Lifestyle Impact
Hara Hachi Bu isn’t just about food, but a lifestyle. According to National Institute on Aging, Japanese Okinawans who follow this principle have some of the highest life expectancies in the world, with significantly lower rates of cardiovascular disease and metabolic disorders.
Tips to Practice Hara Hachi Bu
1. Eat slowly and chew thoroughly.
2. Stop before you feel completely full.
3. Use smaller plates to control portions.
4. Focus on nutrient-rich foods to stay satisfied at 80%.
Incorporating Hara Hachi Bu into your daily routine is simple but powerful. It may feel strange at first, but over time, it helps your body stay healthier, lighter and potentially live longer. The next time you sit down for a meal, remember that your health may not need the last bite.
