I love to eat, do you love to eat too? One of the reasons why Japan is known as a healthy country is the old saying, “Hara Hachi Bunme”(Eat until you’re 80% full for control) means no doctor is needed. This means that we should stop eating until we are full and stop eating when we are about you’re 80% full, and every Japanese person knows this. In this article, we will talk more about the concept of “Hara Hachibunme” and its health benefits. By knowing this concept and implementing it today, you will be able to have a healthier diet.
What is a “Hara Hachi bunme”?
In English, there is a saying, “Light suppers make long life.” Similarly, in Japan, there has been a long-standing saying, “腹八分に医者要らず” (Hara Hachibu Ni Isha Irazu), which translates to “Eat until you’re 80% full, and you won’t need a doctor.” The concept of “腹八分目” (Hara Hachi Bunme) doesn’t have a precise measure; the feeling of fullness is sensed by the “brain.”
When you feel, “I’m full”, that’s considered 腹十分目 (Hara Jyu Bunme), meaning you’ve eaten to full satisfaction. On the other hand, feeling like “I could eat a little more” indicates 腹八分目 (Hara Hachi Bunme), or eating until you’re about 80% full.
The stomach is elastic, and when it is empty, it is flat. However, when food enters, it can expand significantly, reaching a volume of 1.5 to 2 liters. There is individual variation, but it’s possible to feel a sense of fullness without actually filling the stomach to its full capacity of 1.5 to 2 liters. The feeling of fullness is not solely determined by the quantity of food.
In other words, “Hara Hachi Bunme” is not about the quantity of food.
How to feel full?
It is by feeling full in the brain. However, it is not entirely clear how the satiety center in the brain is stimulated. It is believed that the satiety center is stimulated by “expansion of the stomach wall” and “increase in blood sugar levels.” Also, it is thought to take about 15-20 minutes for the satiety center to be stimulated.
- When food enters the stomach and the stomach wall expands, it stimulates the vagus nerve, a branch of the parasympathetic nervous system distributed in the internal organs, and signals are transmitted to the brain.
- The ingestion of food (carbohydrates) leads to their breakdown, causing an increase in blood sugar levels, which in turn stimulates the brain.
Tricks of the “Hara Hachi bunme”
Consciousness of “Hara Hachi bunme” is essential, but overly reducing the amount of food intake can lead to nutritional deficiencies, stress, and may not be sustainable. Simple adjustments in your daily routine can make it easier to practice “Hara Hachi bunme.”
・Eat Slowly：Slowing down the pace of your meals stimulates the satiety center, helping prevent overeating.
・Place Fork or Chopsticks After Each Bite：Placing your fork or chopsticks down after each bite prevents fast eating and encourages thorough chewing, providing a sense of fullness even with a smaller amount. Chewing thoroughly also reduces the burden on your digestive system.
・Increase the volume with vegetables：By including more vegetables in your menu, you can increase the volume of your meals with fewer calories. Vegetables high in dietary fiber, mushrooms, and seaweeds are also recommended.
・Add more bulk：Adding more healthy ingredients to your meal will make you feel more satisfied.
・Veggie First：Eating high-fiber vegetables and soybeans first will help you feel satisfied and prevent overeating. It also prevents a rapid rise in blood sugar levels.
・Serve on Small Plates：Using smaller plates not only reduces portion sizes but also creates a visual illusion of a fuller plate, making it easier to feel satisfied with the same amount of food.
・Avoid Multitasking While Eating：Eating while watching TV, using a computer, or on your smartphone can lead to a lack of awareness of fullness and contribute to overeating.
By practicing “Hara Hachi bunme,” not overeating until full, you can enjoy your meals more deliciously and healthily. Additionally, it becomes easier to maintain your body shape, save money, making it a triple win. Starting today, let’s gradually be mindful of eating to 80% full.
I hope this blog has been of some help to all of you. Thank you for reading until the end.
