Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Okinawa diet is based on the eating habits of the original inhabitants of the Riukiu Islands, of which Okinawa is the largest. The people on the island had a high life expectancy, which created an interest in the lifestyle and eating style of the inhabitants.
The diet is relatively high in carbohydrates and low in fats.
On the homepage you can compare this diet with other diets.
[Adwords item: Display-ad vierkant]
The Riukiu Islands are located in Japan. There are 98 islands in total, of which Okinawa is the biggest. About 90% of the Riukiu inhabitants live on this island.
Until 2000, the islanders had the highest life expectancy in Japan. Since then, life expectancy has decreased compared to the rest of Japan. A potential cause of this is the westernisation of the inhabitants' diet (many fast food restaurants have opened on the island for example). The Okinawa diet is based on how the inhabitants ate before this change.
Okinawa is one of the Blue Zones in the Blue Zones diet. Blue zones are places in the world where people live healthier and/or longer on average.
The Okinawa diet is a plant-based diet. This means that mostly plant-based products are used.
Meat and fish are eaten, but are seen more like 'extras'. They are not a standard part of the diet. If meat or fish is used, it is always unprocessed.
Apart from being plant-based, the diet is relatively low in calories. On average about 1200 calories a day.
Note: this may be too little for you. Read here how many calories is 'normal'. Consult your doctor or dietician before starting this diet.
Craig Willcox's Okinawa diet plan uses traditional products from Okinawa. It distinguishes between products that are low, medium and high in calorie density (calories per gram). Products with a low calorie density are allowed to be eaten a lot. Medium calorie-dense products should be eaten less and calorie-dense products should be eaten the least.
[Adwords item: InArticle-ad]
The diet consists largely of green and yellow vegetables. Sweet potato in particular is eaten a lot. Other vegetables eaten include cabbage, pulses, carrots, pumpkin, daikon radish, luffa, green papaya, bamboo shoots and seaweed.
Typical products of the Japanese diet, such as rice and noodles, are eaten less frequently.
This diet, like the Weekend diet, has an 80/20 rule. Here, however, the rule works a little different: you eat until you are 80% 'full'. To give you an idea: this rule works as if you keep room for dessert, but don't eat any.
Consult your doctor or dietician before starting this (or any) diet.
There are many books available on the Okinawa diet. For instance, the book by Aoi Yamashiro (called Okinawa diet) or the book by Rina Ken (also called Okinawa diet).
The Okinawa Diet is part of the Blue Zones method. It can also be compared to the Pioppi diet, as this diet also looks at the eating pattern of an area where people seem to live (more) healthily.
Did you notice a mistake on this page? Please let us know.
As you see fit
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.