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Wanna Live a Century? You Can Move to Okinawa OR Follow This Diet Instead…

The people of the Okinawa archipelago in Southern Japan are believed to enjoy the greatest life expectancy in the world with the largest population of centenarians. One of the main actions this diet proposes is a caloric restriction without having to count calories in order to reach a reasonable weight and age well.

It is based on 12 principles:

1. Never eat until satiated. The “Hara Hachi Bu” principle, which literally translates to “Belly 80 Percent Full”, means one must only eat up to 80% fullness. It is a cultural habit in Okinawa and generally in the rest of Japan.

2. Consume low-calorie foods, but ones that are rich in vitamins and minerals. Focus on healthy foods such as fish, seaweed, and cereals.

3. Consume 7 fruits and vegetables per day for their vitamins, minerals, fiber, water, etc.

4. Consume 7 servings of whole grains and/or pulses per day + 2 soy dishes.

5. You can add as many spices, herbs, and seaweed as you like.

6. Limit your alcohol consumption.

7. Drink at least 1.5 liters of water a day and 2 cups of tea per day.

8. Cook food over low heat or steam (avoid using the microwave oven or the barbecue).

9. Eat fish 3 times a week.

10. Consume occasional animal products such as meat and dairy.

11. Eat very little sugar, salt, and fat.

12. Combine raw and cooked foods in your meals.

Yes, You Can:

  • Cereals and starchy foods: preferably whole grains, rice, pasta, semolina, sweet corn, sweet potato, potato.
  • Vegetables: all, with a special preference for cucumber and eggplant.
  • Fruits: all, except dried fruits, and oleaginous fruits (see No, You Don’t section).
  • Fish and seafood (at least 3 times a week): lean fish, shellfish, and crustaceans.
  • Animal products (occasionally): chicken breast, egg, lean meat of beef or veal.
  • Cheeses and desserts without added sugar: fruit salad, homemade compote, natural yoghurt, very fresh cheese.

No, You Can’t: 

  • Dairy products (occasionally OK)
  • Meat (occasionally OK)
  • Dried fruit (raisins, apricots, figs, dates, etc), and oleaginous fruits (walnuts, hazelnuts, almonds, peanuts, etc).
  • Sugar
  • Salt
  • Alcohol

Have you gotten your retirement plan together too? Because you’ll be keeping yourself busy for a long time if you’re going to live to be 100+ years old…