With dozens of diets and weight loss strategies available, it can be hard to make a decision on the best options for your nutrition and weight loss goals. The Okinawa Diet is a commercially promoted weight-loss diet that you might have come across recently; it's based on a Japanese diet of low-calorie foods and fish as the primary protein source. The idea is to eat small meals of low-calorie foods on a regular basis, and each type fo food is categorized into four different levels. Featherweight, lightweight, middleweight, and heavyweight labels are assigned to each type of food on the program.

So what can we learn from the Okinawa Diet? First, the principles of the diet require that all meals and food are digested completely before eating the next item. The Okinawa Diet embraces the philosophy of Hara Hachi Bu that recommends that you eat until you are only 80% full. This also means waiting at least two hours between meals, and avoiding calorie dense food as much as possible. The key components of an Okinawa Diet are:

• High levels of soy and soy-based products. These may include tofu, soy milk, and soy beans
• Plenty of vegetables, and raw vegetables as much as possible
• High amounts of low fat fish
• Low levels of alcohol
• Low fat and low salt foods
• Limiting stress with meditation, yoga, and deep breathing techniques
• High levels of physical activity

If a food pyramid for the Okinawa diet was created, it might look like this:

Sweets

0 - 3 servings

Meat, poultry plus eggs

0 - 3 servings

Vegetable oils and condiments

1 - 2 tablespoons

Fatty fish like sardines, mackerel and salmon

1 - 3 servings

Fruit Soya, tea, apples and beans Calcium foods

2 - 4 servings

Rice, noodles, bread and whole grain plus Vegetables

7 - 13 servings.

Following the Okinawa diet may promote health and longevity, with increased energy levels, low stress-related health problems, and more enjoyment and satisfaction from healthy food!