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Okinawa diet

The diet is based on eating habits of the oldest people of the planet inhabiting the Japanese island of Okinawa. It was proved that their food, perhaps, the healthiest in the world. Also more than 100 years allow them to live.

Pyramid
The pyramid of Okinawa is the cornerstone of a diet. It differs from the most known pyramid of USDA (U.S. Department of Agriculture). Recently the American pyramid is exposed to big criticism. And it led to the fact that the decision to reconsider it is made. While the pyramid of Okinawa is recognized by more balanced and improved version American. The pyramid of Okinawa is based on 25-year researches, it reflects preference in food of the healthiest long-livers in the world – inhabitants of the island of Okinawa.


Pyramid of Okinawa

When comparing two pyramids some differences are visible:

- The pyramid of Okinawa divides products into daily and weekly more accurately.
- USDA pyramid in the top part ignores differences between types of fats
- The dairy section differs with the fact that Okinawa emphasizes the choice of products with the low content of fat and limits in 2-3 portions a day. The American pyramid allows bigger amount of dairy products.
- Red meat and fish in a pyramid of Okinawa are divided, it allows not to replace fish with meat (and vice versa), and there is no too much red meat.
- More attention is paid to vegetables and fruit.
- Consumption grain in the form of whole grain is emphasized.


American pyramid

Use of a pyramid of Okinawa allows to reduce the number of the consumed calories, but not quantity of food. When following to a diet more products with low caloric content are chosen.

Principles of a diet
On average, the person for filling needs 3 pounds of food a day (these are nearly 1.5 kg). If you reduce this quantity, then the feeling of hunger comes. Reduction of portions – not the best approach in a diet, - authors of a diet Okinawa consider. It is necessary to eat normal portions, but low-calorie food. Inhabitants of Okinawa on average consume more food, than Americans and Europeans, but there are less calories.

To make a right diet, you do not need to go deep into calculation of calories, it is enough to study a pyramid of Okinawa. In it there are so-called coefficients of caloric content. On them all system is constructed.

Caloric content coefficients. The coefficient pays off very simply. Caloric content is divided into weight. For example, 3/4 cups of a ready grain breakfast are 32 grams and 110 calories, 110/32 = 3.4.

All products are divided into 4 groups. It is necessary to concentrate the attention on easy and extralight groups of products. They allow to satisfy feeling of hunger without overeating as you will be able to do without additional calories.

- Extralight. Products with coefficient 0.7 belong to the light category. It: water-based soups, apples, berries, peaches and majority of fruit; broccoli, vegetable marrows, green peas and majority of vegetables; low-fat yogurt and tofu.

- Lungs. Coefficient from 0.8 to 1.5. Products from whole grain (pasta), rice, sushi, boiled haricot, white fish.

- Semi-lungs. At these products coefficient between 1.6 and 3.0. It is possible to carry hummus, red fat fish, bread from whole grain to them, soy cheese, raisin.

- Heavy. Products with coefficient more than 3.0. Semifat cheddar, crackers, rice flat cakes, bacon, peanut butter, butter, vegetable oil, donuts, corn chips, French fries.

Councils for drawing up the easy menu.
- Pass to vegetarian juice.
- Reduce amount of dairy products and their fat content.
- Pass from white rice to brown.
- Add vegetables to everything.
- Eat fruit at each meal.
- Drink low-calorie drinks.
- Avoid any sweet and sweetened drinks.
- Use seasonings.
- Drink chocolate, but do not eat it.
- Red wine is possible.

Proteins. The minimum consumption of protein – 0.4 grams for body pound (1 pound = 453.6 g). protein has to be not fat. Soy protein – the main component of all proteinaceous food. From proteinaceous food it is possible: soy milk, tofu, green soybeans, boiled soybeans, speed, paste miso, soy drinks, soy yogurt, meat substitutes, soy cheese, not milk frozen milk desserts, soy flour.

Fats. To reduce amount of bad fats and trans-fats to a minimum (these are bakery products of industrial production, margarine, the processed products). Saturated fats are not held in high esteem too. They contain in meat, seafood, whole dairy products, skin of a bird, egg yolks. Good fats are polynonsaturated (sunflower oil, corn oil, soy oil) and monononsaturated (rape oil, peanut butter, olive oil). It is not necessary to eat a lot of meat, cut off fat from meat, do not prepare on a frying pan, pass to fast grades of meat.

Carbohydrates. Eat good, do not eat bad. Oats, barley, fruit, whole wheat, black bread, brown rice, spaghetti from whole grain, the baked potatoes, sweet potatoes, fruit juice carry to good carbohydrates wholegrain. Bad carbohydrates are tinned fruit, dry breakfasts, white loaf, all fresh bread, white rice, white spaghetti, French fries, sweet soft drinks.


Miso soup

Menu sample per day in a diet Okinawa

Breakfast: banana and vanilla French toast, 1 orange, jasmine tea.
Lunch: soy yogurt, tea or coffee.
Lunch: 1 cups of a green salad, 1 beater from whole grain, lenten soup with chili pepper, jasmine tea.
Afternoon snack: 1 glasses of strawberry, tea.
Dinner: paste with a fried tomato, 2 grain rolls, 1 cup of a melon cubes with 1 teaspoon of juice of a lime, soy yogurt, jasmine tea or coffee without caffeine.


Menu sample per day in a diet Okinawa, the 2nd option

Breakfast
- Green tea
- Pancakes with bilberry. To break 2 eggs, to add 1.5 cups of soy milk and vanilla extract. To mix, add through a sieve 2 glasses of wheat flour from whole grain, 3 teaspoons of baking powder, 1.5 cups of bilberry and 3 tablespoons of brown sugar. To prepare on vegetable oil (Okinawans prepare channels on oil).

Lunch
- An asparagus on couple
- Baked sweet potatoes
- Green salad.
- Paste from tofu. Fry in oil mushrooms and garlic with 16 grams of tofu, 1 tablespoon white miso, 1 teaspoon of mustard, a quarter of a glass of a cucumber. To knead in paste, to freeze in the refrigerator for the night. Is with crackers as paste.

Dinner
- Paste with hot sauce. To cook spaghetti from whole grain (220 g). To stew tomatoes, green pepper, 2 tablespoons of tomato paste, 1 tablespoon of chili powder, a quarter of a teaspoon of garlick powder, half a teaspoon of leaves of a basil. To extinguish 3 minutes, then to add to bank of the haricot (which is washed out that without salt), to add with spices and a quarter of a glass of water. To add sauce to spaghetti.


Secrets of long-livers of Okinawa
The 30-year research of the Okinawa long-livers revealed several secrets of their way of life and a diet which formed the basis of a diet. If these secrets of longevity, here they are interesting to you:

- Okinawans, unlike Japanese, eat fishes not so much. They prefer pork and practically do not eat chicken and beef. It is all about quality of the Okinawa pork, in it 3.5 times more glyutaminovy acid there is less cholesterol. Okinawans eat piggy legs of "tebicha": the gelatin which is emitted at long cooking keeps skin youth.

- Tofu (soy) and seaweed Okinawans eat in very large numbers.

- Dairy products are not eaten. Sugar – only reed, brown. Antioxidants receive from vegetables. And fruit prefer an unripe papaya. Favourite seasoning – a turmeric, it is skillfully used from a hangover.

- Okinawans respect alcohol. Drink strong drink of an avamora (40 degrees) from the Thai rice.

- The main principle in food – Okinawans do not overeat. They have such expression "to gorge on on eight tenth". It allows not to stretch a stomach and not to demand more with each meal.

- Okinawans never sit in place. They always have occupations, from a kitchen garden to an ikebana. In 80 years they quietly run a marathon.

- goodheartedness and friendship – the main traits of character of Okinawans.

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