“Japanese food is low calorie density, but high nutritional density, that is to say it contains a lot of micronutrients, notes Dr. Ortega, nutritionist. Omega 3, which comes from algae and fish , antioxidant vitamins from plants and minerals, especially magnesium”.
Earnings ? These nutrients have an anti-inflammatory action and will regulate the amount of free radicals, which are the cause of most degenerative diseases. “Many studies have looked at what are called ‘cradles of longevity’, including the Cretan diet (also known as the Mediterranean diet) and the Okinawa diet,” says Dr. Ortega. We realized that these diets, in particular the Okinawa diet, made it possible to age longer in good health. The inhabitants of the island of Okinawa retain a physical condition and vitality unknown elsewhere!”
Start by reducing calorie intake.
One of the main axes of this semi-vegetarian “diet” is low calorie consumption (about 300 calories less each day than a normal diet). This is why it is also appreciated by women who want to rebalance their diet while losing weight. Other principles:
- Okinawans eat five vegetables a day. Remember to include at least once a day: a pulse, a cruciferous vegetable, an orange vegetable (for beta-carotene), a green vegetable (for chlorophyll and magnesium) and a red vegetable (tomato, eggplant, beetroot, quickie…).
- 80% of what is consumed is of vegetable origin.
- Rice takes the place of bread and other cereals (find out how to choose the right rice here).
- In the 20% of products of animal origin there is essentially fish, little meat and almost no dairy products.
- The antioxidant, Omega-3 fatty acid and magnesium intakes are exceptionally high.
- Green tea and plant infusions take the place of coffee, because the latter increases urinary losses of magnesium and calcium.
- Milk and dairy products are not recommended: calcium intake is obtained by drinking mineralized water and preparing tea with mineral water rich in calcium. And even if it means choosing yogurts, prefer organic yogurts to bifidus and lactobacillus.
The other principles of the Okinawa diet
The Okinawa diet also recommends eating according to certain principles:
- Eat small portions and stop eating before you are completely full.
- Promote a wide variety of foods and favor colors on the plate.
- Cook food over low heat and avoid the microwave.
Another great principle: refuse a sedentary lifestyle! How Okinawans live is as important to their health as what they put on their plate. The golden rule? Movement. Okinawans are indeed active throughout their lives. We are not talking here about intensive sports practice, but about gentle physical activity completely integrated into the lifestyle, whether it is the gym or martial arts. In addition, they favor walking or cycling for their trips. We can take inspiration from this by limiting a sedentary lifestyle, especially if you work sitting down (it is recommended to get up every hour to walk for 5 minutes), and by focusing on active leisure activities: gardening, hiking, cycling, etc.
Our Experts:
- Dr. Sophie Ortega, nutritionist, author of Japanese health and slimming secrets, ed. The Duke
- Sibylle Naud, nutritionist, co-author, with Coralie Ferreira, from The Okinawa diet, the secrets of longevity, ed. kitchen hatchet
Read also :
- The best foods to protect your bones and muscles
- Pioppi: the Italian anti-aging diet
- One Health diet: 9 tips for adopting it
- Vegetarian diet: why and how to eat seaweed