The Okinawa diet
The Okinawa diet owes its name of the same name archipelago in southern Japan. There, the average life expectancy is 86 years for women and 78 years for men higher than anywhere else in the world.
Okinawa diet is simple and close to the nature. It composes mainly of green/orange/yellow (GOY) vegetables, fruits, roots, and tubers and simple seafood. No wonder that there most of the people live on the earth over a hundred years. But it gets even better: the inhabitants of these islands are not only extremely old but remain still amazingly fit: both mentally and physically! The secret of this high performance? The food of course!
The Okinawa residents attract more and more attention. Not only scientists increasingly wonder: how does this island population is so healthy ageing? Of course this is a hereditary factor plays a role, but the habits, in particular a fat and low-calorie diets, carry safely at just about this phenomenon. No wonder that nutritionists interested in the eating habits of this group.
The Okinawa diet is based on half vegetarian diet and half low-fat diet. The Okinawa residents take an average of about 20% fewer calories than the rest of the Japanese, some centenarians only about 1100 kcal per day. A number that is significantly under the recommended daily calorie intake for this age group.
How do these people eat so little? Very easily: prefer quality over quantity! A central concept the Okinawa diet is therefore the caloric density of foods that is, the calorie content per gram (calories divided by grams per serving).
The dietary rules of the Okinawa diet is implemented as follows: can be eaten
– to taste: foods with a caloric density below 0.7 (water, tea, cucumber, endive, zucchini, orange, apricot, algae, apples, plain yogurt with 0% fat content).
– moderately: foods with a caloric density between 0.8 and 1.5 (banana, potato, white fish, rice, pasta, poultry, legumes).
– in small amounts: food with a calorie density from 1.6 to 3 (oily fish, bread, lean meat, dried fruit, pizza, ice cream).
– rarely: food with a calorie density than 3 (biscuits, walnuts, chocolate, butter, oil).
By eating foods with (extremely) low calorie density, it is possible to take fewer calories, since these products quickly lead to a feeling of satiety. With a low calorie diet also less toxins are produced, which in turn increases life expectancy.
In the Okinawa diet food is also recommended set before reaching the complete satiety and to take meals in small portions to be.
The Okinawa diet can eventually lead to weight loss, even if
it is not their real goal. This diet should also help prevent chronic diseases and healthy aging. By consuming foods with low caloric density to satiety provides a faster, which can lead to reduced food intake and promote weight loss.
In the animals has been proven that a reduced calorie intake ensures a longer life expectancy. In humans, calorie restriction brings health benefits such as a better balance fat (cholesterol, triglycerides) with itself.
A typical daily menu (Europeanized version)
Breakfast: rye bread, cottage cheese, apple, tea.
Lunch: tofu, pasta and beans, mushroom salad, tea.
Dinner: fish, brown rice, cucumber, orange, tea.
Since the Okinawa diet on a fiber – and protein-rich diet is based on a feeling of quickly saturation. There are no studies showing the extent of weight loss by the Okinawa diet method. But by the faster setting of satiety in the consumption of foods with lower caloric density, the total calorie intake can be reduced, which in turn can lead to weight loss.
The fact that the recommended during the Okinawan diet foods by their caloric density are satiating than many other foods does not guarantee a feeling of fullness at the end of the meal. Because in principle fall the portions smaller at the Okinawa Diet. Result: not everyone is fed up to the prescribed meals, which can complicate compliance with the diet long term.
If you want to eat after the Okinawa method should like to eat vegetarian (cereal products, tofu, fruit and vegetables). Consuming algae may be harmful in people with hyperthyroidism or underactive. There are no scientific data on long-term effects of calorie restriction. Some experts fear the occurrence of various deficiencies.
Caution: The Okinawa diet should be carried out under the supervision of a nutritionist or doctor, because the reduction in daily calorie intake may lead to nutritional deficiencies.