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Okinawa Diet Plan

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Who doesn’t want to live to be a hundred (or more) with the health and stamina of a much younger self? Okinawans are the world leaders with regards to having the highest population of lean and healthy centenarians and they attribute it all to their diet and lifestyle. The secret behind Okinawans age-defying health lies in their calorie-light diet and their active lifestyle, which results in leaner and more metabolically efficient bodies that stay slimmer, healthier, and more youthful as they age.



The Okinawa Diet Plan

The Okinawa Diet Plan is neither low-calorie nor low-fat. The weight loss program provides three different eating plans, including Eastern/Okinawan, East-West fusion and Western to appeal to all tastes, including options for vegetarians--with more than 150 recipes and tools to help you reach and maintain a healthy weight and life. With dietary guidelines, cooking techniques, and an eight-week turnaround plan, The Okinawa Diet Plan is a breakthrough in dieting and weight management that can change lives for the better.


The books, “The Okinawa Program” and “The Okinawa Diet Plan” promote longevity and health by also suggesting you:

  • eat little portions
  • eat only until 80% full
  • eat as though food has healing power


The Okinawa Food Pyramid

The Okinawa diet is driven by the caloric density (CD) of each and every food. This is a simple calculation of dividing your serving size in grams into the calories per servings, but you don’t have to excel at math because they have defined a food pyramid making it even easier. The Okinawa Diet Food Pyramid is divided like traditional pyramids, but it refers to the foods at the base as “featherweights” (CD of 0 to .8), next come the “lightweights” (CD .8-1.5). These plant based foods are the basis of the diet. Next, come the “middleweights” (CD 1.5 to 3.0) where you need to watch your portions, and lastly, you guessed it!, “heavyweights” (CD 3 – 9) and should be consumed sparingly. Coincidentally, the lower the Caloric Density of a food, the higher the nutritional value.


Okinawa Diet Food Pyramid


Other differences from traditional food pyramids are that they are very particular about their carbs, fats and proteins and do not treat them equally.


  • Their carbs are whole, unprocessed and as close to their natural state as possible.
  • Fats, should be cut in general, especially saturated and trans fats.
  • Proteins are plant based, not animal based. All protein should be of the lean variety.
  • Omega-3 sources have their own little corner of the pyramid (light to middleweight), separate from other fish/meat, poultry and eggs.
  • Dairy is low fat and plays only a small part.
  • Fibre, found only in plants and water round it all out.


How to Calculate Caloric Density

Caloric Density is calculated the same way as Energy Density, which is another term used in some diets, such as the Volumetric Diet. The caloric density of a food is the numbers of calories that are contained in 1 gram of that food. For example, pistachio nuts are ½ cup or 50gm per serving and yield 310 calories/serving:


310 ÷ 50 = 6.2CD


This would put pistachios in the “heavyweight” category and they should be considered a snack, not a food group.


Okinawa Diet and Exercise

The Okinawa Diet site recommends an exercise program that includes strength training and aerobic activities. The exercise component of this diet is integral to its success for weight loss and long-term weight management.

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