The Okinawa Diet Plan promises dieters that they will never feel hungry, and live longer by following the ten diet principles of the Okinawan people. Studies show that Okinawans, who eat a traditional diet, do not gain weight as they age.
The Basics of the Okinawa Diet
The diet plan consists of four groups of foods such as Featherweights, Lightweights, Middleweights and Heavyweights.
This diet plan is based on limited calorie intake, by focusing on high volume, high nutrient foods with a low-caloric density. Featherweight and Lightweight foods form the majority of the diet. The major principle of the Okinawan approach to eating is to only eat until you are 80% full. The suggested foods are low in calories, but high in flavor and nutrients. Dieters are introduced to the Okinawan style of eating with an eight-week plan.
Recommended Foods
Miso soup is to be eaten before each meal, which helps in reducing the tendency to overeat. Other recommended foods are:
- Tofu
- Fish
- Green vegetables
- Green tea
Sample Diet Plan
Breakfast
Okinawan blueberry pancakes
Green tea
Morning Snack
Apple
Lunch
Sweet and sour mustard baked tofu
Green salad
Baked sweet potato
Afternoon Snack
Raw vegetable crudités
Dinner
Miso soup
Shrimp and broccoli penne
Pros
- Based on scientific research
- Can be sustained as a lifestyle-eating plan
- May reduce the risk of diseases related to obesity and aging
- Contains a balance of all food groups with low-glycemic carbohydrates, essential fats and lean proteins
- Contains ten servings of vegetables and two servings of fruit daily
Cons
- Many foods are not allowed or severely limited, such as breads, dairy products and desserts
- Does not recommend exercise
- Some of the recipes will not appeal to Western tastes
Conclusions
This diet is a highly nutritious eating plan, which helps provide dieters the necessary information on how to reduce calories, without sacrificing their nutritional intake.
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