The 80% rule (Hara hachi bu)

Why it works

Stopping short of full creates a mild, sustained calorie moderation and steadier blood sugar — a pattern associated with longer, healthier lifespans in many studies.

What the evidence says

Blue Zones records the Okinawan "Hara hachi bu" practice of eating to 80% as a shared dietary brake; the smallest meal is eaten in the late afternoon or evening.

Source: Buettner, Blue Zones Power 9; Okinawa Centenarian Study.

How to apply it

• Eat slowly and pause before seconds — fullness signals lag ~20 minutes.
• Use smaller plates; serve from the kitchen, not the table.
• Eat the lightest meal of the day in the early evening.