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You must have heard a lot about 80 percent full rule-calorie restriction and may have followed it many times for weight loss. But have you ever adopted the formula of filling your stomach 80% instead of eating a full meal? Now the question in your mind will be that what is this and who is it for? Let us tell you thatThe concept of not eating until one is full is a very popular tradition in Japan, called ‘Hara Hachi Bu’. This habit helps in keeping people healthy and maintaining their long life. about this Dr. Tarang Krishna, MD of Cancer Healer Center While sharing a post on his Instagram, he advised that if you want to live long, then never eat food until your stomach is full. Instead of filling the stomach completely, it is better to stop at about 80%. Eating a lot of food also puts a burden on digestion and can also cause many other health problems. Its main objective is to avoid overeating and develop the habit of portion control. Let us know why it is right to eat only 80% of the stomach.

Why is it right to eat only 80% of your stomach?

It is important to eat when you are hungry, but eating until you are 100% full is not always considered good for health. When we eat more food than required, our body is not able to fully utilize the energy generated from food, along with this, due to stress on the digestive system, many stomach problems can also arise. Let us know what problems one may have to face by eating food on full stomach.

To avoid stomach problems

First of all, the habit of eating 100% full is not good for your digestive system. Eating too much food at one go forces the digestive system to do the work of digesting large amounts of food. Due to which some people, especially those with weak digestion, may face problems like heaviness in the stomach, gas, flatulence, belching or indigestion. Especially when the food is very oily and high calorie.

having difficulty losing weight

For people who want to lose weight, the 80% rule can help develop the habit of portion control. Additionally, this habit can also help you in controlling calories, because instead of filling your stomach completely, by controlling it a little, you can avoid taking extra calories. Keep in mind that even if you are eating a completely healthy diet, you should not overeat.

To keep blood sugar under control

Overeating, especially large amounts of carbs at once, can cause blood sugar to rise rapidly after a meal. If the habit of overeating persists for a long time and is accompanied by less physical activity, then it is not considered good for metabolic health. In such people, this 80% rule may reduce health risks to some extent. A 2023 systematic review and meta-analysis analyzed data from 28 randomized trials and 6,281 participants. In which researchers found that calorie-restricted diet led to weight loss along with improvement in HbA1c.

To avoid excessive laziness

Have you ever felt suddenly sleepy or lethargic after eating a hearty meal? After eating too much food or having a full meal, the body is busy in the digestion process. This feeling can become worse with heavy meals, which can make a person feel lazy to work, walk or exercise. This is why to stay active throughout the day, it is important to not only watch what you eat, but also how much you eat.

Will help reduce metabolic risks

Repeatedly consuming more calories than required not only leads to weight gain, but can also affect metabolic health. Excessive calorie intake in the long run, especially with low physical activity, may be associated with several metabolic risks such as blood sugar, blood pressure, blood lipids and liver health. Therefore In such a situation, the 80% rule Help reduce overeating and excess calorie intake Can do. When you stop eating when you’re hungry, it’s easier to control portions.

Know how to control 20% portion

The most important question is how do you understand that now you are 80% full and now you have to leave 20% of your stomach empty? For this, the doctor told that when you take roti in your plate, think about whether you can eat another roti after this roti. If yes, you can eat it, then cut the roti in your plate into half and stop there after eating half the roti. Do not eat anything after this. Do not eat anything sweet or ice cream after that. All these mistakes have to be avoided. These small mistakes show a big impact. Apart from this, keep other things in mind such as Eat slowly and pay attention to your body’s signals while eating. Don’t rush to finish eating. Take a pause between meals and see if you’re actually still hungry or are you just continuing to eat because of the taste. Chewing food thoroughly can also help with portion control. Remember, filling your stomach completely is not a sign of healthy eating.