What are the original eight parts? Practices followed by some of the longest-lived people

Some of the healthiest and longest-lived people in the world follow the practice of “hara hachi bu” – a dietary philosophy rooted in moderation. This approach comes from Japanese Confucian teachings teach people to eat only until they are about 80 percent full.

Recently, it has gained attention as a weight loss strategy. But while Harahachibu may emphasize eating in moderation and stopping before you’re full, it shouldn’t really be viewed as a method of dietary restriction. Rather, it represents a way of eating that helps us learn to slow down while maintaining awareness and gratitude during meals.

Research on the original eight parts is limited. Previous studies have assessed overall dietary patterns among people living in areas where this dietary philosophy is more common, rather than the “80 percent rule” in isolation.

However, the available evidence does suggest that Harashabu can reduce total daily calorie intake. It is also associated with lower long-term weight gain and a lower average body mass index (BMI). This approach was also consistent with men’s healthier meal pattern choices, with participants choosing to eat more vegetables at meals and fewer grains when following the Original Eight Steps.

Harashabu also shares many similar principles with the concept of mindful eating or intuitive eating. These are verydietan awareness-based approach encourages a closer connection with internal hunger and fullness cues. Research shows that both approaches can also help reduce emotional eating and improve overall diet quality.

Harababu may also have many advantages beyond weight loss.

For example, Harahabu’s focus on conscious and intuitive eating may offer a gentle and sustainable way to support long-term health change. Sustainable health changes are easier to maintain in the long run. This can improve health and prevent weight regain, which can be a risk for people who lose weight through traditional diet methods.

The spirit of Hara Hachibu is also relevant in modern life and can help us develop a better relationship with the food we eat.

Evidence shows that around 70% of adults and children use digital devices while eating. This behavior is associated with higher caloric intake, lower fruit and vegetable intake, and higher rates of eating disorder behaviors including restriction, binge eating, and binge eating.

As a nutritionist, I see this all the time. We put food on a pedestal, obsess about it, talk about it, post about it—but often, we don’t actually like it. We have lost that feeling of connection and appreciation.

As Hara Hachibu emphasizes, becoming more aware of the food we eat and taking the time to taste, enjoy and truly experience it allows us to reconnect with our bodies, support digestion and make more nutritious food choices.

Try “Original Eight Parts”

For those who may want to give a “hara hachi bu” or take a more mindful and intuitive approach to improving their relationship with food, here are some tips to try:

1. Check your body before eating

Ask yourself: Am I really hungry? If so, what type of hunger is it—physical, emotional, or just habitual? If you’re physically hungry, denying yourself may only lead to stronger cravings or subsequent overeating. But if you’re bored, tired, or stressed, take a moment to stop. Giving yourself space to reflect can help prevent food from becoming your default coping mechanism.

2. Eat without distractions

Step away from the screen and focus entirely on your meal. Screens often distract us from our feelings of fullness, leading to overeating.

3. Slow down and savor every bite

Eating should be a sensory and satisfying experience. Slowing down lets us know when we are full and should stop eating.

4. The goal is to feel comfortably full, not full

If we consider one person hungry and ten people so full that they need to lie down, then eating to “80% full” means you should feel comfortably satisfied, not full. Eating slowly and adjusting to your body’s cues will help you achieve this.

5. Share meals as much as possible

Connection and conversation are part of what makes food meaningful. Communication during meals is uniquely human and the key to longevity.

6. Target nutrition

Make sure your meals are rich in vitamins, minerals, fiber and energy.

7. Practice self-compassion

There’s no need to eat “perfectly.” The point of Hara Hachibu is to be aware of your body and not feel guilty about what you eat.

Importantly, The Original Eight Points is not a restrictive dietary approach. It promotes moderation and eating in harmony with the body – not “eating less”.

When it is viewed as a means to lose weight, it can trigger a harmful cycle of restriction, dysregulation, and overeating—the exact opposite of the balanced, intuitive ethos it embodies. Simply focusing on eating less also distracts from more important aspects Nutrition – such as diet quality and intake of essential nutrients.

This approach may not be suitable for everyone, either. Athletes, children, the elderly, and the sick often have higher or more specific nutritional needs, so this dietary pattern may not be appropriate for these groups.

While the original eight volumes are often reduced to a simple “80% full” guideline, it reflects the broader principles of mindful moderation. Essentially, it’s about tuning in to your body, respecting hunger without overindulging, and using food as fuel—a timeless habit worth adopting.