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Daily Mirror
07-07-2025
- Health
- Daily Mirror
Longest-living people swear by 'Hara Hachi Bu' dieting trick
Unfortunately, this dietary rule is particularly unfavourable for those who want to eat three large meals daily Italy, Japan, and Costa Rica might appear very different on the surface, but they are actually connected by a surprising common trait. These countries boast three of the globe's six exclusive 'Blue Zones' where inhabitants are reportedly 10 times more likely to live to 100 than anywhere in the United States. However, not living in these longevity hubs isn't a reason to despair. A potentially game-changing key to the residents' long lives has recently been revealed—it's all about a strict practice called the '80% trick' or 'Hara Hachi Bu.' This dietary rule is particularly unfavourable for those who want to eat three large meals daily. People in Blue Zones usually have a small meal later in the day, deliberately stopping at about 80% fullness, hence the name of the rule. It's said this practice helps prevent the common 'food coma' feelings that can occur after overeating, while also enabling residents to stay active throughout the day. It is mainly practised by Okinawans on one of Japan's smallest islands, as noted by Blue Zones explorer Dan Buettner. According to a previous Mirror report, he wrote online: "The secret to eating in moderation in the long run is emulating the environment and habits of the Okinawan people. There is a significant calorie gap between when an American says, 'I'm full' and an Okinawan says, 'I'm no longer hungry'." Previous research suggests that they exist in a 'calorie deficit', consuming only 1,900 calories instead of the usual 2,000 to 2,500, which is associated with a reduced risk of diseases related to ageing. These views are echoed by Dr Deborah Lee, a GP at Dr Fox Pharmacy, too. She told the Mirror that eating less may even help to reduce ageing. "Imagine what 80% of your meal would look like, and aim to leave 20% behind," she said previously. "Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate. "With less metabolic processes underway, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia." Dr Lee suggested that eating slowly can help one adhere to the 80% rule. Research supports this theory, with a 2012 study indicating that slower eating is associated with increased satisfaction and less hunger between meals. She continued: "Nutritionists believe that when you look at your plate, if you eat mindfully, eating slowly and chewing every mouthful thoroughly, you can feel satisfied by eating only 80% of that is on your plate. "The diet has many benefits. You don't have to count calories, and no foods are absolutely forbidden. It can fit in with your work and social schedule. You are still eating large amounts of healthy foods and getting good nutrition."
Edinburgh Live
05-05-2025
- Health
- Edinburgh Live
Martin Clunes' easy diet plan that helped him lose three stone in just three months
Our community members are treated to special offers, promotions and adverts from us and our partners. You can check out at any time. More info Martin Clunes, the cherished 63-year -ld star known for his role in 'Doc Martin', has astounded admirers with a staggering three-stone weight loss in just three months. The secret behind this impressive transformation? It's the '5:2 diet', which Clunes highlighted during an open discussion. The actor got real about his past issues concerning weight, confessing, "I was fat – and while I was getting heavy, I had tired knees and stuff," before divulging his successful diet switch-up, "So I thought I'd try that diet and the weight came off." READ MORE - Princess Charlotte's new nickname her school friends use - and her thoughts on it READ MORE - Prince Louis leaves fans in tears at 'eyebrow raising gesture' to brother George The '5:2 diet' or 'The Fast Diet', introduced by the esteemed and late television doctor Michael Mosley, is a straightforward routine of eating normally for five days and cutting back on calories for two, sometimes known as 'fasting days'. According to Healthline experts, this diet is flexible: "You can choose whichever two days of the week you prefer, as long as there is at least one non-fasting day in between them." On fasting days, the recommendation for women is 500 calories, whereas men are advised to consume 600. A typical example would be fasting on Mondays and Thursdays with small meals, then eating regular meals the rest of the week, reports the Mirror. Yet, Clunes took his regimen a notch higher by introducing what he calls 6:1 fasting days, all whilst reaping substantial health improvements, including reduced cholesterol levels. Fasting diets have also gained popularity among celebrities like Benedict Cumberbatch and Jennifer Aniston. "It's easy and seems to keep the weight off me," Martin revealed in a candid conversation from 2017. This approach is not just limited to the stars, as even the residents of the world's enigmatic 'Blue Zones' - areas known for their high percentage of long-lived residents - practice a form of calorie restriction. They follow the '80% trick', where they eat a modest meal later in the day and deliberately stop when they're 80% full, hence the name. Dr Deborah Lee from Dr Fox Pharmacy previously shared her expertise with the Mirror, advising: "Imagine what 80% of your meal would look like, and aim to leave 20% behind." She explained the potential benefits of cutting calories, stating: "Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate. With less metabolic processes underway, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia." (Image: BBC)
Daily Mirror
05-05-2025
- Health
- Daily Mirror
Martin Clunes' easy diet plan saw him lose three stone in just three months
Martin Clunes, the star of ITV's Doc Martin, has shared his easy dieting technique after losing three stone in just three months - and it doesn't involve cutting out any particular food groups Martin Clunes, the beloved 63 year old actor best known for his role in Doc Martin, has wowed fans with his dramatic three-stone weight loss achieved in a span of mere three months. The secret to his success is the '5:2 diet', which Clunes praised in a candid chat with MailOnline. The star openly discussed his previous struggles, saying, "I was fat – and while I was getting heavy, I had tired knees and stuff," before sharing his dieting revelation, "So I thought I'd try that diet and the weight came off." The 5:2 diet, commonly known as The Fast Diet, created by the late but respected TV doctor Michael Mosley, involves eating normally for five days and reducing consumption for two, often referred to as 'fasting' days. Healthline experts describe the routine: "You can choose whichever two days of the week you prefer, as long as there is at least one non-fasting day in between them." Typically, on fasting days women stick to 500 calories while men have 600. "One common way of planning the week is to fast on Mondays and Thursdays, with two or three small meals, then eat normally for the rest of the week." However, Clunes didn't stop adapted his regime further to include what he calls 6:1 fasting days, while still noting the considerable health benefits, especially regarding cholesterol. Fasting diets are also favoured by celebs like 'Sherlock' sensation Benedict Cumberbatch and Hollywood's own Jennifer Aniston. "It's easy and seems to keep the weight off me," Martin confessed in a candid chat from 2017. Not just a fad among the stars, even residents of the globe's mysterious 'Blue Zones'—regions renowned for their long-living locals—practice calorie cutting. They follow what's dubbed the '80% trick', tucking into a modest meal later in the day and intentionally stopping when they're 80% full, thus the moniker. Dr Deborah Lee from Dr Fox Pharmacy previously shared her insights with the Mirror, suggesting: "Imagine what 80% of your meal would look like, and aim to leave 20% behind." She delved into why cutting calories could be a game-changer, saying: "Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate. With less metabolic processes underway, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia."
