The Japanese diet is known for its health benefits, such as longevity, low obesity rates, and reduced risk of chronic diseases. But did you know that it can also help you avoid stress and lose weight? Here are some of the principles of the Japanese diet that can transform your body and mind.
Eat in moderation
One of the most important principles of the Japanese diet is to eat in moderation. This means that you should eat until you are 80% full, not stuffed. This way, you can enjoy your food without overeating and feeling guilty. Eating in moderation also helps you control your calorie intake and prevent weight gain.
To practice this principle, you can use smaller plates, eat slowly, and pay attention to your hunger and satiety cues. You can also enjoy occasional treats, such as desserts and snacks, as long as you don’t overdo it. Eating in moderation allows you to have a balanced and satisfying diet without depriving yourself.
Eat a variety of foods
Another principle of the Japanese diet is to eat a variety of foods. This means that you should include different types of foods in your meals, such as rice, fish, vegetables, fruits, soy products, seaweed, and fermented foods. Eating a variety of foods ensures that you get all the nutrients you need for optimal health.
Eating a variety of foods also helps you avoid boredom and cravings. You can try new dishes, flavors, and ingredients every day and discover new ways to enjoy your food. Eating a variety of foods also exposes you to different antioxidants, phytochemicals, and probiotics that can boost your immune system, digestion, and mood.
Eat with simplicity
A third principle of the Japanese diet is to eat with simplicity. This means that you should eat foods that are minimally processed and close to their natural state. Eating with simplicity helps you avoid added sugar, salt, fat, and artificial additives that can harm your health and weight.
Eating with simplicity also helps you appreciate the natural taste and texture of your food. You can use simple cooking methods, such as steaming, boiling, grilling, or baking, and season your food with herbs, spices, vinegar, or soy sauce. Eating with simplicity also reduces your stress levels by making your meals easier to prepare and enjoy.
Eat with self-compassion
A final principle of the Japanese diet is to eat with self-compassion. This means that you should eat with kindness and respect for yourself and your body. Eating with self-compassion helps you avoid negative emotions, such as guilt, shame, or anxiety, that can trigger binge eating or emotional eating.
Eating with self-compassion also helps you cultivate a positive relationship with food and yourself. You can treat yourself with care and understanding, rather than criticism or judgment. You can also recognize that food is not only fuel but also a source of pleasure, culture, and connection. Eating with self-compassion also enhances your well-being by making your meals more enjoyable and meaningful.