There are a plethora of diets in the wonderful world of nutrition. And it is very likely that if you have fought for the pérdida peso have followed a few.
On this occasion, we want to tell you how you sewed the Okinawan diet, perhaps less well known than the Atkins diet or dukan diet but very effective and safe if it is followed with health and conscience.
The Okinawan diet appears on the Japanese island with the same name, the largest island in the Ryukyu Archipelago in southern Japan. This regimen consists in a general way of consuming fewer calories but without eliminating the essential nutrients that the body needs.
This diet is based on the eating habits of those who inhabit the island, where are the oldest people in the world. It is not a diet to use to lose weight, but a diet to learn to eat in a healthy and effective way.
General characteristics of the Okinawan diet
The Japanese diet has always been highly valued and praised, their diet consists of a lot of rice, fish, soy in different states, many vegetables and little saturated fat.
They are five times more centenarians on the island of Okinawa than in the rest of Japan and this has not been overlooked and many people have been interested in what the reasons are. Which we tell you below so that you have a general idea.
- They consume less amount of rice than in the rest of Japan, 20% less.
- On the other hand, they avoid 25% sugar.
- 75% of cereal and grain products.
- They consume 300% more vegetables and combine all the colors.
- Animal proteins are received from the sea: fish and shellfish.
- They eat pork but for special occasions as well as using lard for cooking.
- They increase their intake of tofu in their meals, a rich source of protein.
- It is a diet that satisfies the user without consuming a large amount of calories.
- Rich in nutrients and micronutrients received from vegetables and greens.
Lifestyle in Okinawa
The people of Okinawa they are farmers and fishermen, so they are self-sufficient in that sense. They grow and fish their own food, a fact that also, 'forces' them to work in the fields or at sea having to make an effort to maintain the land and its ships.
Their aliments They do not have pesticides, use natural fertilizers and always consume food according to its season. Many of the centenarians continue to the foot of the canyon and take care of their lands.
On the other hand, they take great care of their social relationships, just as they maintain their gardens, they maintain their friendships as if they were a plant.. They have an excellent social life, beyond the diet they retain their lifelong friendships.
A curiosity about the locals of this island, is that they perform Naps and breaks around 2 or 3 hours. Knowing this, we can imagine that his lifestyle is very relaxed and they know how to differentiate small pleasures of the life. The rest of us live in continuous stress causing our body to generate more cortisol, generating consequences in our metabolism.
Foods allowed in the diet
The important thing in a diet is food, although also being constant and carrying it out. If you are interested in perform the Okinawan diet, we tell you which foods you have to focus on.
The basics is avoiding junk food and consume all those natural foods, such as fruits, vegetables and vegetables.
The number of daily calories should not exceed 1.200 calories a day, which is somewhat low compared to usual consumption, however, this does not cause our nutrients to plummet.
Fruits and vegetables of all kinds
The ideal is to consume them when it is their season, are the fundamental pillar of the diet.
- Broccoli.
- Endives.
- Onion.
- Zucchini.
- Cucumber.
- Pepper.
- Eggplant.
- Carrots
- Chard.
- Oranges
- Apples
- Strawberries
- Berries.
- Apricots
In short, all those seasonal fruits and vegetables, we have to combine them with each other, fill our plates with bright colors. This will make you consume more vitamins and antioxidants.
Meat and fish
This diet consumes a lot of fishHowever, it does not exclude meat. Opt for chicken, beef and leave the pork for special occasions or at most consume it twice a week in moderate quantities.
As for fish, look for those with the most sources of omega 3, blue fish and shellfish. Include them twice a week.
Soybean
A super complete food which will help you maintain good health in the body, rich in protein can be consumed in all its varieties. Buy soy in the form of tofu, bean sprouts, soy milk, or bainas. Find the one that best suits your tastes.
Cereals
Cereal consumption will have to be limited to your integral versions. In addition, if they do not eat large quantities as in Japan, their diet consists of white rice as their basic food. In the case of this diet, it is replaced by a sweet potato similar to the sweet potato that we know here.
Dairy
This food group should not be abused, and more if they are processed products to which fats and sugars have been added.
You have to opt for the skimmed and more natural versions.
How to perform the Okinawa diet
Next we tell you how you should carry out the diet so that all your goals are met.
- We must be aware of when we eat food.
- Eat slow.
- Chew properly.
- Stop eating when we feel 80% satisfied.
- We do not have to stay hungry but we have to avoid overeating.
- Foods are consumed with few calories but with a large amount of micronutrients.
- It helps to cleanse the body of toxins and eliminates waste that we need to get rid of.