‘80% Rule’ May Unlock Secret to Longer Life
Could a simple dietary adjustment add years to your life?
People in “Blue Zones,” areas where residents live remarkably long lives, share a unique eating habit. This practice, known as the ‘80% rule,’ might be a key to their longevity, and it’s surprisingly simple.
The ‘80% Trick’ Explained
Instead of eating until completely full, those in Blue Zones stop when they feel about 80% satisfied. Also called “Hara Hachi Bu,” this approach often involves consuming a smaller final meal later in the day.
This dietary habit is common among Okinawans, who inhabit one of Japan’s smaller islands. Blue Zones explorer Dan Buettner has highlighted its importance.
Benefits Beyond Longevity
This practice helps prevent post-meal sluggishness, allowing individuals to maintain an active lifestyle. Moreover, research indicates this approach helps people consume fewer calories overall.
According to a previous report, Buettner observed, “The secret to eating in moderation in the long run is emulating the environment and habits of the Okinawan people. There is a significant calorie gap between when an American says, ‘I’m full’ and an Okinawan says, ‘I’m no longer hungry.’
In fact, those following this method tend to consume around 1,900 calories daily, creating a ‘calorie deficit’ linked to a lower risk of age-related diseases. Adults who reduced their caloric intake by 14% over two years experienced improvements in mood, health, and overall quality of life (NIH, 2023).
Expert Opinions
Dr. Deborah Lee, a GP at Dr Fox Pharmacy, supports the idea that eating less could slow down aging. She previously told the Mirror that reducing calorie intake could play a key role.
Imagine what 80% of your meal would look like, and aim to leave 20% behind,” she said previously. “Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate.
With less metabolic processes underway, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia.
Simple Steps to Implement the ‘80% Rule’
Dr. Lee also suggests eating slowly. A 2012 study showed that eating deliberately is linked to greater satisfaction and reduced hunger between meals.
Nutritionists believe that when you look at your plate, if you eat mindfully, eating slowly and chewing every mouthful thoroughly, you can feel satisfied by eating only 80% of that is on your plate.
The diet has many benefits. You don’t have to count calories, and no foods are absolutely forbidden. It can fit in with your work and social schedule. You are still eating large amounts of healthy foods and getting good nutrition.
