New Delhi.  'Hara Hachi Bu' is a Japanese food practice that is an excellent formula to keep you fit as you grow older. This age-old concept originated in Okinawa, Japan, which states that the stomach should be filled only up to 80% while eating. This means that one should eat a little less than the hunger. This keeps your health good, which helps you live a long and healthy life. 

Understanding Hara Hachi Bu

The phrase "Hara Hachi Bu" means "eat until you are 80% full." It is a simple, but highly effective method of mindful eating and appetite control. This practice has evolved in Okinawan culture, where residents have the highest life expectancy in the world. This longevity is often attributed to their diet and lifestyle, in which Hara Hachi Bu plays an important role.

Experts also believe in its benefits.

Modern science supports this way of eating. By stopping when you are 80% complete, you can avoid overeating. There are many benefits to following Hara Hachi Bu Ka. Studies show that it can reduce the risk of serious diseases such as obesity , heart disease, diabetes, and certain types of cancer. It also promotes healthy ageing by reducing oxidative stress and inflammation.

How to include it in your lifestyle?

Simrat Kathuria, CEO and Head Dietician of The Diet Expert, says, 'It can be easy to incorporate Hara Hachi Boo into your daily routine. Be aware of your hunger and fullness signals. For this, eat slowly, savour every bite and chew the food well . Also, take a little break between servings. Use a small plate for eating.'

Focus on nutrient-rich foods that are low in calories and contain good vitamins and minerals. Include vegetables, fruits, lean proteins, and whole grains in your diet.