One practice originates from a Japanese Confucian teaching that instructs people to eat only until they feel about 80% full.
Hara hachi bu has gained attention as a weight loss strategy. However, although this philosophy emphasizes eat in moderation and stopping before being completely full should not be seen as a method of food restriction.
On the contrary, it represents a way of eating that helps us develop awareness and gratitude, while encouraging us to slow down the pace of our meals.
Research into hara hachi bu is limited. Existing studies have mainly analyzed the global dietary patterns of people living in regions where this philosophy is more common, not the “80% rule” alone.
Still, available evidence suggests that hara hachi bu may reduce total daily caloric intake. It is also associated with less long-term weight gain and a lower body mass index (BMI). The practice also tends to correspond to healthier eating habits in men, who start consuming more vegetables and less cereals at meals.
Hara hachi bu also shares many principles with the concepts of mindful eating and intuitive eating. These approaches, based on awareness rather than diets, encourage a stronger connection with internal signals of hunger and satiety. Research shows that both can help reduce emotional eating and improve overall diet quality.
Hara hachi bu may also have several advantages in addition to weight loss.
For example, focusing on mindfulness and intuitive eating can offer a gentle, sustainable way to promote long-term health changes. Sustainable changes are much easier to maintain over time and can improve health and prevent weight regain, common in traditional diets.
The philosophy of hara hachi bu also makes perfect sense in the context ofcontext of modern life, helping us develop a better relationship with food.
Studies indicate that around 70% of adults and children use digital devices while eating. This behavior is associated with higher caloric intake, lower consumption of fruits and vegetables and a higher incidence of disordered eating behaviors, such as restriction, bingeing and overeating.
As a dietitian, I see this all the time. We put food on a pedestal, we obsess about it, we talk about it, we post about it – but often we don’t actually enjoy it. We lose the sense of connection and appreciation.
Being more aware of the food we eat and taking time to savor, appreciate and experience it fully, as hara hachi bu advocates, can help us reconnect with our bodies, improve digestion and make more nutritious food choices.
Experimentar o hara hachi bu
For those who want to try hara hachi bu or adopt a more conscious and intuitive approach to improving their relationship with food, here are some suggestions:
1. Check your body before eating
Ask yourself: “Am I really hungry?” And if so, what kind of hunger is it—physical, emotional, or just out of habit? If it’s physical hunger, denying yourself can lead to stronger cravings or overeating later. But if it is boredom, tiredness or stress, take a break. This moment of reflection can prevent food from becoming an automatic compensation mechanism.
2. Eat without distractions
Step away from the screens and give your meal your full attention. Distractions make it difficult to perceive signs of satiety, which can lead to overeating.
3. Slow down and savor each bite
Eating should be a sensorial and satisfying experience. By slowing down, you can understand when you are satisfied and when you should stop.
4. Try to feel comfortably full, not stuffed
If you think of hunger as a “1” and being completely full as a “10”, eating to about 80% means stopping when you feel fullbut not heavy. Eating slowly and listening to your body helps you reach that point.
5. Share meals whenever possible
Connection and conversation are essential parts of what makes food meaningful.
Eating together is something deeply human and is linked to longevity.
6. Seek the food, not the restriction
Make sure your meals are rich in vitamins, minerals, fiber and energy.
7. Practice self-compassion
There is no need to eat “perfectly”. The goal of hara hachi bu is to listen to your body, not feel guilty about what you eat.
It is important to remember that hara hachi bu is not a restrictive approach. It promotes moderation and alignment with the body’s needs, not simply “eating less”.
When viewed solely as a way to lose weight, you run the risk of entering a harmful cycle of restriction, dysregulation and bingeing – precisely the opposite of the intuitive balance this philosophy seeks.
Focusing only on “eating less” also diverts attention from more important aspects of nutritionsuch as food quality and obtaining essential nutrients.
This practice may not be suitable for everyone. Athletes, children, the elderly and people with certain diseases have higher or specific nutritional needs, so this dietary pattern may not be appropriate in these cases.
Although often reduced to the simple “80% rule,” hara hachi bu reflects a much broader principle of conscious moderation. At its core, it’s about tuning in to your body, respecting hunger without overeating, and valuing food as fuel — a timeless habit and certainly worth adopting.
