The 80% Rule: Benefits of eating to 80% full for your health

Titus Perry

NASM-CPT, NASM-PES, AFPA-CHN

The term "everything in moderation" is embodied in the old Japanese phrase "Hara hachi bu", which directly translates to "eight parts full". This old saying emphasizes stopping short of eating until completely full during mealtime. We often times eat until we're totally stuffed, not realizing that being as full as a tic isn't always healthy and is certainly not necessary for optimal nourishment. Eating until roughly 80% full allows space and time for your body to properly digest the contents of your meal in an efficient manner. This puts far less strain on your digestive system, circulation, and surrounding organs. We've all experienced the notorious food coma, where we've binged ourselves to the point of being so full that we literally fall asleep or simply can't be bothered to do anything but lay down. This is because so much of our body's energy resources are going into digestion and monitoring other bodily functions, such as our elevated blood glucose, blood pressure, and so on.

The origins of eating to 80% full comes from some of the longest and healthiest lived people in the world. The Okinawans of Japan. In this article, we'll explore the ways in which the 80% rule, or "Hara hachi bu" can support improved health, longevity, and quality of life, and how we can utilize this philosophy to transform our body's and our lives!

The world has changed a lot and has done so rather quickly. Everything, especially in most parts of Western culture, has gotten bigger and bigger with each passing decade. From engineering larger vehicles, to breeding bigger dogs, and especially increasing portion sizes at mealtime. Everything is bigger than it used to be. But, in certain areas of our lives, bigger is not always better. Everything exists on a bell-shaped curve and too much of a good thing can soon become a bad thing.

Another excellent advantage of the 80% rule is how it allows us to slow down and savor the flavors and textures of our meals. We become more mindful at mealtime. There will be a notable change in how you approach your meals and the time centered around food will feel more relaxed and enjoyable. It'll take a shift in perspective to focus on long-term health over momentary indulgence.

Negative effects of overeating and why you need to avoid it like the plague

The dangers of overeating are numerous. For starters, it's easy to not realize when we're doing it because many of us all over the world have been conditioned to do just that. To see the feeling of fullness as the mark of a good meal and the signal that our body is nourished. But what if I told you this is the wrong signal to go by. Typically, our brains take some time to register the feeling of true fullness, also known as satiety, and this timeframe usually takes about 15 minutes. Though, if we don't slow down and allow the body's hunger and satiety signals to be communicated effectively between our brains and our stomachs, it becomes easy to overindulge.

Overindulgence considerably increases our risk for irritable bowel syndrome (IBS), constipation, acid reflux, weight gain, diabetes, and more. This doesn't include the short-term discomforts of bloating, indigestion, and even stomach pain. It is worth noting that we typically only overeat foods high in sugar, bad fats, artificial flavoring, etc. These on their own can cause undesirable weight gain even when controlling for calorie intake, but its effect on weight gain is magnified greatly when we overconsume these very ingredients. Stopping about 20% short of being completely full will naturally make it easier to eat in a caloric deficit or at maintenance calories, allowing you to lose or maintain your weight much easier without the need to count your calories.

Overeating and its link to mental/emotional health

An overlooked cause for overeating is the effects it has on mental health, and the effects poor mental health can have on overeating. They are two sides of the same coin for some, and a correction in one can naturally lend itself to helping correct the other. Some of us are emotional eaters. We use food for comfort in times of stress. If we make a conscious effort to be more mindful when we eat, we can exercise control over both our minds and bodies. When you slow down and cease eating more than 80% of your fill, you are developing discipline, mindfulness, and emotional control while simultaneously supporting your physical health. It's a small step that when done consistently will add up alongside other healthy practices.

Recommended reading: Exercise and mental health: How training can boost your mood

There are many things one can do to support all aspects of our health. But it is vital to not undermine the mental side of this journey as that is part of practicing true holistic health. One of the things that can help you develop this ability is meditation. It'll enhance your mindfulness and emotional resilience when done right and you will find that you have more control of yourself in all aspects of your life, including at the dinner table.

What makes the 80% rule a sustainable health practice?

A significant part of developing or sustaining good health is consistency. Consistency to the point that making healthy decisions is more of an automated behavior than it is an act of willpower. Anything that requires too much willpower is doomed to fail, as the human will is unfortunately not a limitless resource for any of us. We've all experienced burnout, and burnout is simply the point at which we have run out of the will to keep going. But, eating to 80% full can be done consistently as it is enough to feel satisfied and nourished while creating an environment where success is achievable and our moral can remain high.

Additional benefits of the 80% rule

Aside from benefits like easier weight loss/maintenance, you can expect to suffer less from the aforementioned conditions of IBS, constipation, excess gas, bloat, and even insulin resistance and diabetes. Your liver, pancreas, stomach acids, digestive enzymes, and so on won't be overworked all the time and will be able to recover and heal better in between meals. You may also notice increased energy levels as less energy is needed for food processing and can be saved and utilized for other important bodily and cognitive tasks.

Transforming your relationship with food

One last major benefit to the 80% rule is in how it can change your relationship to the food you eat. Mealtime, while still enjoyable, becomes more centered around the totality of the experience. As opposed to overindulging for its sake, you will find yourself appreciating the more subtle flavors, textures, colors, and aromas that offer a much more complete sensory experience that outweighs the overstimulating nature of stuffing ourselves for the sake of doing so.

Final thoughts

Don't be too quick to believe that you are currently not overeating just because you don't feel like a boulder at the end of your meals. Nearly 70% of Americans are either overweight or obese, and it is typical for the average Westerner to consume as much as 400 to 900 excess calories than is recommended. Take this seriously, as it is more likely than not that you will benefit from this practice. Though, this lesson applies to all people, no matter your size or perceived health. The human body wasn't meant to gorge in the way we currently do, and that is now painfully obvious for us all. Take notes from the Okinawans, be mindful during mealtime, eat a little slower, eat without distraction, and eat only until 80% full. Your body will thank you in the long run.

Closing out

I hope you found this post insightful and motivating! This is a simple concept to deploy into your daily life which has incredible ROI for both your physical and mental health! Your long-term quality of life is worth it.

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