Optimal Health Daily - Fitness and Nutrition 3232: The Two Okinawan Diet Rules (or How I'm Getting Leaner During the Holidays) by Leo Babauta of Zen Habits
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Dec 22, 2025 Uncover two powerful dietary habits from Okinawa that can help anyone stay lean, even during the holiday feast. The first rule emphasizes eating until you're 80% full, known as 'Hara Hachi Bu'. The second rule promotes a diet rich in plant-based foods, including vegetables, tofu, and whole grains. Discover the importance of moderation in indulging, the role of exercise, and how simple changes can lead to sustainable health without restrictive dieting. Anyone can apply these insights for a healthier lifestyle!
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Thanksgiving Moderation Worked
- Leo Babauta reports he ate moderately on Thanksgiving and felt great instead of stuffing himself like usual.
- He combined that meal with a heavy workout the next morning and had already dropped three pounds.
Stop At 80% Full
- Eat until about 80% full using the Okinawan rule hara hachi bu to naturally reduce calorie intake.
- Stop before discomfort because your brain lags 10–20 minutes behind your stomach, so perceived 80% is often actual fullness.
Diet Plus Activity Drives Longevity
- Traditional Okinawan lifestyle mixes modest eating with lifelong physical activity, contributing to exceptional longevity.
- When they adopt Western diets their longevity and health outcomes decline, showing diet's strong role.
