Japanese diet principles to help reduce stress and lose weight

• Who is Okumura? Japanese wellness writer who grew up in the US and Japan.
• In Japan I learned that food is not only fuel and can also be used as an expression of love.
• The two principles of Japanese eating they follow are moderation and variety.

The paradox of eating well is that the harder we try, the less satisfied we feel. Techniques like calorie counting, macro tracking and intermittent fasting require a high level of commitment, can quickly become overwhelming and you can start to feel impulsive.

Growing up in the US, I was quite overweight. In desperation, he resorted to drastic tactics like calorie counting to reach a seemingly acceptable weight. Even after I did this, my mind was plagued with fears, “Am I eating too much,” “It’s too fat,” and “I can’t go to the party because there’s cake.”

I was technically healthy by the number on the scale, but I hated the idea of ​​managing my health this way for the rest of my life.

It wasn’t until I moved to Japan and got a different perspective on healthy eating that I realized there was nothing to obsess over. We can stay healthy and enjoy our favorite snacks, sweets and meals without worrying too much. I learned that food is not just fuel, it is the way we express love, understand our culture and express our values.

So what is the Japanese way of eating? What I’ve learned living in Japan is that eating healthy isn’t about making a 180 degree change in our diet, it’s about paying attention to the little things we do every day and realizing that solidifying our healthy habits can have a big impact. .

These two Japanese principles of healthy eating helped me move from obsession to freedom:

1. Eat in moderation

Harahachi-bunme directly translates to “80% of your stomach” but actually means to eat in moderation. The idea behind this is that we should enjoy most meals until we are 80% full. This is the point where we feel full, but not excessively.

This way, we can enjoy our favorite foods and meals without much change. It doesn’t require changing anything in your diet, just paying attention to how much you eat. Stop at 80% saturation and you’ll never have to diet again.

The caveat is that it’s hard to perceive satiety when we’re not eating high-fiber foods like fruits, vegetables, and whole grains, but those foods don’t have to be our entire diet. When we eat in moderation and regularly eat nutrient-dense foods, we can enjoy sweets, snacks and other things while eating healthy.

2. Focus on diversity

While many diets focus on eliminating foods or overeating “superfoods,” the traditional Japanese diet often emphasizes variety.

For example, a common way to serve Japanese food is ichigo-sansai, which translates to “a soup with three side dishes”. A soup is usually miso soup, and three sides usually include one serving of protein and two servings of vegetables.

You don’t have to take the saying literally to benefit from it. One of my favorite ways to do Ichigo-sansai is to balance the food I normally eat. For example, if I’m having Thai fried rice for a quick meal, I might serve and fold in some broccoli or edamame in the microwave as an extra.

The irony is that worrying less about my diet is the key to improving my diet. Stress and obsessions are not part of a healthy diet, nor are they necessary. When we are able to consistently practice moderation and variety, we can achieve our health goals without worrying about what we are eating. Instead, we can focus on the aspects of life that make it enjoyable, fulfilling, and meaningful.