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Hara hachi bu is a Japanese eating philosophy that encourages individuals to stop eating when they are approximately 80 per cent full, promoting moderation and awareness. Limited research indicates that this practice can lead to reduced daily calorie intake, lower long-term weight gain, and a lower average body mass index. The philosophy aligns with mindful and intuitive eating principles, fostering a stronger connection with internal hunger and satiety cues, and potentially reducing emotional eating. Beyond weight management, hara hachi bu supports long-term health changes by encouraging a better relationship with food and reducing distractions during mealtimes. It is not intended as a restrictive diet and may not be suitable for all individuals, particularly those with higher or specific nutritional needs like athletes, children, or the ill.
