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The Okinawa Diet -- It Works!

Updated on March 6, 2016

It Really Works!

The Okinawa Diet

If you have been hearing more and more about something called The Okinawa Diet you are not alone. This diet is the newest buzzword because it actually works. As a matter of fact, among scientists and nutritionists it has also taken center stage. Individuals who are conscious of their health have also seriously thought and applied this diet to their lifestyle with great success.

If you have ever wondered how the Japanese as well as other East-Asians live longer than other world counterparts, the answer might be right here in Okinawa. The indigenous islanders of Okinawa are located in the vast Pacific Ocean on Japan’s southern tip. Their way of eating is quite interesting. As a matter of fact, it gets much more interesting when you find out that in the entire world, the life expectancy of people right here who live in Okinawa are the longest compared to any other group hands down. If this isn’t enough to get you excited about getting on this diet yourself, you are not alone. More and more folks are jumping on the Okinawa Diet bandwagon and are truly enjoying the ride, so to speak.

Where is Okinawa?

An archipelago located on the Japan Coast, this town is known for the high rate of life expectancy. On average, women live to be eighty-six years old while men live to be seventy-eight years old. Due to their super healthy diet and lifestyle, islanders have a life expectancy which is pretty long. The good news is that what they eat is fairly straight-forward so that the healthy style of life that they practice is something everyone can apply to their own lives.

Great Genes

The length of their lives might have something to do with having good genes. However, the primary difference between westerners’ diets and their own is the low level of calories and fat. Okinawa inhabitants eat very little fat and are semi-vegetarian. As a matter of fact, less than one fourth of their calories come from fat. As a matter of fact, the diet they practice helps you stay lean and at the same time lose weight. In Okinawa, the average consumption of calories is only one thousand one hundred per day, which is about half of the western diet’s average consumption of calories.

Limited Consumption

In this diet, there needs to be a consumption limit for ice cream, pizza, dried fruit, beef, bread, fish oil as these all have a calorie density between one-point-six and three. It is necessary to eliminate food saturated with calories such as oil, peanut butter, butter, chocolate and nuts. The main advantage of eating a diet low in calories is that you can very little but still feel full. Your body adapts as time goes by to a diet that just happens to be lower in calories. Your body will not store as much calories as it will to fats and most of the calories you ate will be burned in the course of daily life. In the Okinawa diet, another thing to note is that it is not like diets of the western world. Instead, this one puts an emphasis on portions that are smaller and for you to stop before you feel full entirely, such as when you feel about eighty per cent full.

Lose weight with the Okinawa Diet as this helps in keeping a healthy physical body and prevent disease which is chronic. Even throughout life’s latter years, it reduces chances of diabetes developing greatly. Issues of cholesterol in the blood is also reduced. In general, when it comes to your health overall, this is very good news.

Feel Full Quickly

Since the diet contains protein and fiber, it can make you quickly fee full. It has been well-documented that when you burn more calories than you eat, your weight loss is much more rapid. While you still do exercises every day, even exercising moderately through daily life will get the calories you ate burned and this will inevitably result in the loss of weight. Take note however that at first, it is not easy to get accustomed to the thought of not really eating all the way to feeling full. In addition, it is always a good idea to talk to a dietician or a doctor to decide whether it is healthy to eat a diet so low in calories. Many times, it is not advisable for you to cut the intake of your calories daily in half. Rather, it is a better idea to start calorie reduction gradually while paying strict focus on what the reactions of your body are.

Breakfast, Lunch and Dinner

In the Okinawa Diet daily recommendation, breakfast consists of tea, apples, cheese, rice and bread. Lunch is tea, mushroom salad, beans, pasta and tofu. Dinner is oranges and tea, cucumbers, brown rice and fish.

The Okinawa Food Groups

The food groups included in the Okinawa diet have a density of calories of less than point-seven. This includes food group examples such as nonfat milk, yogurt, apples, seaweed, apricots, oranges, endive lettuce, cucumber, tea and water. There are a lot of products and types of food with a density of calories between point-eight and one and a half. These include great examples such as chicken, pasta, rice, fish, potatoes and bananas.

The Okinawa diet is described as a diet for losing weight based on the Ryukyu Islands indigenous people’s eating habits. Okinawa is the largest of the Islands of Ryuku and in the world, have the highest expectancy of life. Even if there has been a plummeting of the life expectancy of males among the Japan prefectures in years recent. The islanders’ diet has traditionally been thirty per cent yellow and green vegetables. Even if the traditional diet of Japan includes usually large rice quantities, the Okinawa Diet traditionally consist of rice quantities which are smaller. Instead, the sweet potato from Okinawa which has flesh in the color of purple is their staple. The diet of Okinawa has only fifteen per cent of the grains of the average intake of the diet of Japan and has thirty percent of sugar.

Traditionally, tiny amounts of fish have also been included in this diet for up to half a serving each day. There are more legumes and soy included. There is a high value put on pork and every pig part is consumed, including the innards and organs.

Between an Okinawa sample where birth life expectances and sixty-five years of age where Japan’s longest, samples from the Akita Perfectures where the expectancies of life were shorter, intakes of vitamins A, B1, B2, C, iron, calcium and the energy proportion from fat and protein where markedly lower in Akita than in Okinawa. Salt and carbohydrate intakes were higher in Akita and lower in Okinawa.

In the early twentieth century, less than a percentage of the Okinawa diet were derived from products made from animals and there was zero dairy. Into the latter part of the twentieth century, there have since been more animal food introduced.

Within one year in Okinawa, there was a per person quantity consumption of pork that was greater than the national average of Japan. For instance, the consumption per person for a quantity of pork in one Okinawa year was seventeen pounds which was higher by fifty percent than the national average in Japan.

High Energy

The diet of Okinawa involves of a large intake of high energy and contains similar traditional food groups as the diet of Okinawa through the ages. Primarily, the focus of the diet comes from knowing the density of food energy for every item consumed. This diet has proponents that divide food based on calorie density into four categories. The food for ‘featherweights’ should be equal to or less than point-eight per gram calories which a person can freely eat without too much concern. The calorie-dense food for ‘lightweights’ varied from .8 to 1.5 per gram calories which one should moderately eat. The food for ‘middleweights’ had a density of calories between 1.5 to 3 per gram calories which one should carefully eat while getting the portion size monitored. On the other hand, there were three to nine per gram calories for ‘heavyweight’ food groups which need to be eaten just sparingly.

Low Mortality

Islanders have noted a decrease in mortality from certain types of cancers and cardiovascular diseases. Okinawans were compared with Americans with both groups having their ages adjusted in the year nineteen ninety-five and it turns out the average person from Okinawa was eight times with less of a likelihood to die of heart disease coronary. They were six-and-a-half times less likely to experience death from cancer of the breast, seven times less likely to die from cancer of the prostate, and had two and a half less of a likelihood to experience death from cancer of the colon that the same-age American.

Weight Loss with the Okinawa Diet

Basically, when what you want is to lose weight, you simply need to burn more calories than what you eat. This is a staple in the industry of diets and happens to be a basic life fact. The result of this was that thousands of various diets originate with the forefront being the idea of weight loss. Not all diets that advocate this truth have a strong success history. The Okinawa Diet, however, is one of the diets that do have a long successful history. There are many ways to be successful with the Okinawa Diet.

Lean Protein

Lean protein of high quality is necessary for fat-burning. It is a good idea to make sure that for every pound you weight, eat about half a gram of lean protein that is of a good quality. This will help you avoid gaining weight and at the same time promote the loss of fat.

Journaling Helps

It helps to keep a journal of what you eat. Create outlines of how long you watched your food and what you did. Note down how much exercise you did per day. Add in other activities as well. You will soon notice that high physical activities do equal a faster rate of weight loss. You are more likely to lose weight the more active you happen to be. Also take note of what kinds of foods you buy. At times it might feel like you are eating the right amounts of food, are active but are still not going through the remarkable, rapid weight loss as you imagined it to be. Show your journal to your nutritionist. Are you buying the right kinds of food? Are you consuming the exact amounts and are involved in physical activity but are not losing pounds? Keep in mind that food that has gone through processing such as white bread of cheese has less value nutrition-wise and a high preservative amount. This creates a higher density of calories and at the same time, gives your body a hard time in terms of digesting and breaking down the food you ate. It is better to eat whole food and ensure that the food you are eating happens to be not too processed.

Increase Expenditure of Calories

Each week, it is a better idea to burn more calories than you eat. If you have a two pound a week weight loss goal, you need to burn seven thousand greater calories than what you eat. This is the equivalent to about a thousand calories per day. Be more active physically and go to the gym as well. It is a bad idea to starve yourself but cutting down on the intake of your calories will help. In other words, just eat what you need to sustain life and comfortably live. If not, the rest will be stored by your body as fat. If you think seeing a professional will help you figure out exactly how many calories you eat and how many you burn, seeing a nutritionist for a visit might be a really good idea.


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    • FlourishAnyway profile image


      2 years ago from USA

      I think I could actually do this. I've given up soda and have started to eat plain foods closer to the earth rather than processed.

    • elle64 profile imageAUTHOR


      2 years ago from Scandinavia

      Thank you for visiting

    • MsDora profile image

      Dora Weithers 

      2 years ago from The Caribbean

      Very helpful information on this diet. One thousand calories a day with good nutrition sounds quite healthy. Thank you.

    • peachpurple profile image


      2 years ago from Home Sweet Home

      i am going to try this diet out, actually i am thin for my height


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