The Okinawan diet
The principle
For some time now, the centenarians of Okinawa have attracted attention. What is their secret? Their longevity is not only due to genetic inheritance, but also to lifestyle and a diet low in fat and calories. The Okinawan diet is a semi-vegetarian diet with low fat (less than 25% of total calories).
One of the goals of this diet is calorie restriction, but without having to count calories in order to achieve a healthy weight and age better. Okinawan centenarians live on about 1,100 calories a day, so less than the recommended calorie intake at that age.
To be able to eat little it is necessary to take into account the energy density of food, that is the caloric value of 100 grams of a food, and then divide it by 100.
The Okinawan diet recommends consuming:
-at will foods whose energy density is less than east 0.7 (water, tea, cucumbers, Belgian salad, oranges, apples, courgettes, low-fat yogurt, seaweed)
- in moderation, foods whose energy density ranges from 0.8 to 1.5 (bananas, potatoes, fish, rice, pasta, legumes, poultry)
- in very limited quantities, foods whose energy density varies from 1.6 to 3 (fatty fish, bread, lean red meat, dried fruit, pizza, ice cream)
- rarely foods with an energy density greater than 3 (biscuits, nuts, chocolate, butter, oil).
By consuming foods with low or very low energy density, the amount of calories ingested is less, as these foods fill up quickly. In addition, calorie restriction means that the body produces less waste, and this would allow you to live longer.
The Okinawan diet also recommends stopping eating before feeling completely full and eating slowly, chewing on small bites of food.
Results
The Okinawan diet leads to weight loss, although that is not its main goal. This diet would help prevent chronic diseases and age feeling fit. Low energy density foods fill you up quickly, and therefore you lose weight.
Caloric restriction has been shown to increase the longevity of animals and in humans it determines certain short-term benefits, such as the improvement of the lipid balance (cholesterol, triglycerides).
Typical day (western style)
Breakfast: rye bread, white yogurt, apple, tea
Lunch: tofu, pasta and beans, mushroom salad, tea
Dinner: fish, brown rice, cucumbers, orange, tea
The pros
Being high in protein and fiber, the Okinawan diet makes you feel full.
There are no weight loss studies that could determine the Okinawan diet.
However, consuming adequate portions of low-energy-density foods will fill you up faster.
You can also follow the Okinawa program when you go out to eat.
The cons
Having to stop eating before feeling full can become frustrating in the long run.
They must like plant foods (cereals, dried legumes, fruit, vegetables).
The consumption of seaweed by people suffering from thyroid disorders can be harmful. There is no scientific data on the long-term effect of calorie restriction in humans.
Some specialists point out the risk of nutritional deficiencies.
Attention
It is advisable to contact your doctor or a dietician if you decide to follow the Okinawa method. In fact, reducing the calorie intake alone can lead to deficiencies.
