A
Here’s a concise summary of the Okinawa Program’s "16 Secrets to Reduce Calories"—based on the lifestyle and dietary habits of the long-living Okinawan people from Japan, as shared in The Okinawa Program by Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki:
🥢 Okinawa Program – 16 Secrets to Reduce Calories Without Deprivation
-
🥗 Eat to 80% Full (Hara Hachi Bu):
Stop eating when you're 80% full to avoid overeating. -
🍛 Use Smaller Plates:
Physically reduces portion sizes and encourages mindful eating. -
🥢 Eat Slowly & Mindfully:
Gives your body time to signal fullness and enhances digestion. -
🥬 Bulk Up with Vegetables:
High in fiber, low in calories—keeps you full longer. -
🍵 Drink Tea Instead of Sugary Drinks:
Green or herbal tea offers antioxidants without extra calories. -
🍚 Base Meals on Whole Grains & Vegetables:
Minimizes calorie density while maximizing nutrition. -
🧂 Flavor with Herbs & Spices, Not Fats:
Keeps meals tasty without relying on oils, butter, or sugar. -
🍲 Eat Broth-Based Soups:
Satisfying, warm, and low-calorie starters that reduce overeating. -
🧠 Practice “Ikigai” (Sense of Purpose):
Purposeful living reduces stress-related eating. -
🍠 Favor Low Glycemic Foods:
Like sweet potatoes, brown rice—these stabilize blood sugar and control appetite. -
📏 Plan Portion-Controlled Snacks:
Avoid grazing; prepare smart, small snacks in advance. -
🍢 Limit Fried & Processed Foods:
These are calorie-dense with low nutritional value. -
🏃♂️ Stay Active Daily (Natural Movement):
Light but regular activity helps regulate appetite and metabolism. -
🥒 Keep Healthy Foods Visible:
Make it easy to grab nutritious options instead of junk. -
🧃 Avoid Liquid Calories:
No sodas or sugary juices—water is best. -
👵 Eat in a Calm, Social Setting:
Reduces stress-eating and encourages healthier habits.
🧘♀️ Okinawan Wisdom Quote:
“Eat less, live long. Eat mindfully, live well.”
Let me know if you’d like this in a colorful infographic or summarized into a WhatsApp message format!
A
No comments:
Post a Comment