Hara hachi bu is a Japanese term meaning “Eat until you’re 80% full.” It originated in the city of Okinawa, where people use this advice as a way to control their eating habits. Interestingly, they have one of the lowest rates of illness from heart disease, cancer and stroke, and a fairly long life expectancy.
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Psychologist Susan Albers, PsyD, says this approach is helpful because it instructs you to stop eating when you feel only slightly full.
“This is good advice for overeaters who are learning how to fill their stomachs only just enough,” Dr. Albers says. “Aiming for 80% full will likely help you get a good gauge on this.”
How hara hachi bu works
When you look at your plate, decide how much might make you feel full, and then estimate what 80% of that amount would look like. Perhaps it’s two-thirds of the food on your plate. Aim to feel satisfied and not hungry anymore, rather than full.
Speed also contributes to mindless overeating. Your stomach takes 20 minutes to digest you food. By that time, you’ve already left the table.
“Slow down while eating, and give your body time to register how much you’ve eaten,” Dr. Albers suggests. “If you eat quickly and stop at what you think is 80% full, you may actually be 100% full and not know it since your body hasn’t caught up yet with your mind.”
The 80% approach is also an important skill for undereaters, who may tend to feel too full or bloated when they eat a large meal. Feeling too full is a significant trigger of discomfort, negative feelings and the urge to purge.
“If you struggle with undereating, try eating smaller portions more often to help you cope with this feeling,” Dr. Albers says. “Aiming for 80% full should avoid triggering the ‘too full’ sensation.”
Remember: Minus one bite
Dr. Albers says it’s time to get out of the all-or-nothing mentality with portions.
“It’s hard to leave behind food that’s already on your plate, even when you know it might be more than you’re hungry for,” she says.
If you frequently find yourself mindlessly eating portions that are too big, start by just leaving one bite behind on your plate! Dr. Albers says then, once you have really got the hang of it, try leaving two bites.
“But don’t do this until you get comfortable with leaving behind one bite,” she cautions. “It’s easier to scale back in baby steps to a portion that meets your hunger than it is to begin by cutting portions in half. Pay attention to your thoughts and your body’s response to this approach.”
This article is adapted from Dr. Albers book “Eat, Drink and Be Mindful” (© 2008, New Harbinger Publications, Inc.)
FAQs
Hara hachi bu is a Japanese term meaning “Eat until you're 80% full.” It originated in the city of Okinawa, where people use this advice as a way to control their eating habits. Interestingly, they have one of the lowest rates of illness from heart disease, cancer and stroke, and a fairly long life expectancy.
What is the meaning of hara hachi bu? ›
Hara Hachi Bu: Stop Eating When You're 80% Full
If you've ever been lucky enough to eat with an Okinawan elder, you've invariably heard them intone this Confucian-inspired adage before beginning the meal: hara hachi bu — a reminder to stop eating when their stomachs are 80 percent full.
Why shouldn't you eat until you're full? ›
Your body goes into overdrive
Your stomach stretches, sending signals to the brain, and hormones are released to let you know when you're full. But eating beyond fullness makes your digestive system work even harder, which can have some unpleasant consequences.
What is the 80% rule of the Okinawans? ›
In the world's Blue Zones, the longest-lived people have strategies to avoid overeating. For example, Okinawans repeat a 2,500-year-old mantra "Hara hachi bu” before meals, which reminds them to eat mindfully and stop eating when their stomachs are 80% full.
How to eat until you're 80% full? ›
First, learning to pay attention to how your body feels—so you can assess your fullness level—takes some practice. Second, the exact number doesn't matter so much. What's most important about this habit is the act of slowing down, paying attention to your appetite cues, and eating a little less than you're used to.
What are the rules for hara hachi bu? ›
Hara Hachi Bu means eating until 80 percent full and leaving 20 percent empty area in the stomach. The benefits of Hara Hachi Bu can reduce the risk of heart disease, cancer, and stroke. The recommended type of food is low in calories and can be chewed finely.
What does 80% full feel like? ›
60% - Feeling satisfied, but not satiated quite yet. If I want dessert though, I should probably stop now. 80% - I feel filled, but not full. If I keep going I might be too full.
What is the hara hachi bu diet? ›
Rather than focusing on external measures like calorie counting, Hara Hachi Bu emphasizes portion control. The idea is to stop eating when you feel just satisfied, leaving a slight feeling of hunger. By stopping before reaching fullness, individuals can prevent overeating.
What is the Japanese rule of eating 80%? ›
People who live in Okinawa, Japan have a wise strategy when it comes to maintaining a healthy weight. They call it “hara hachi bu”, which means to stop eating when you are 80% full. Studies show that cutting back on calories can lead to better heart health, longevity, and weight loss.
What is the kanji for hara hachi bu? ›
Hara hachi bun me (腹八分目) (also spelled hara hachi bu, and sometimes misspelled hari hachi bu) is a Confucian teaching that instructs people to eat until they are 80 percent full. The Japanese phrase translates to, "Eat until you are eight parts (out of ten) full", or "belly 80 percent full".
Slowing down while eating provides several benefits, such as feeling more satiated and satisfied with less food, and decreasing total caloric intake. A growing body of evidence supports calorically-restricted diets to in some form to support a long healthy life.
Is it OK to be full after eating? ›
Feeling full after eating a big meal is to be expected, but a stomach that feels uncomfortably full and tight often – or for no clear reason – could indicate a more serious underlying condition, such as gastroparesis. Other chronic reasons you may feel full eating small amounts include: Irritable bowel syndrome (IBS)
What is the golden rule in Japan? ›
Japanese Etiquette Golden Rule
The number one rule to remember is to be as respectful as possible. Japanese people are extremely polite and welcoming, and understand that newcomers may not be well-versed in the local social rules and customs. When in doubt, ask for clarification and be courteous.
What is the literal translation of hara hachi bu? ›
Dan Buettner identifies eating to no more than 80% full as one potential factor in Okinawans' long lives. The more literal translation of hara hachi bu is stomach eight parts (out of ten).
Where did hara hachi bu come from? ›
Hara Hachi Bu is a Confucian teaching that invites people to eat until they are around 80% full. The principle originates from the Blue Zone region of Okinawa, where inhabitants experience comparatively low rates of heart disease, cancer and stroke.
What does hara mean in Japanese? ›
Hara is a Japanese word that has no equivalent in English. While it literally refers to the lower abdomen, the term also has profound psychological and spiritual meanings in the Japanese language and culture. Hara can be seen as the unification of a person's physical, psychological and spiritual dimensions.
What does hachi mean in English? ›
The meaning of Hachi is : Eight, Also means a bee or flowerpot. Gender. Girl. Origin. Japanese.
What language is hara hachi bu? ›
Hara Hachi Bu! That's a Japanese phrase that contains some powerful advice on eating healthy. It means eat until you are 80% full. Apparently, it takes some time for the stomach to send a signal to the brain that it is full.
What are three most important secrets of the Okinawan longevity? ›
That comes down to three main factors—diet, social practices, and genetics—explains Craig Willcox, a professor of public health and gerontology at Okinawa International University and a co-principal investigator of the Okinawa Centenarian Study, which has been investigating Okinawan longevity since 1975.
