Bearing the name of the archipelago with the highest number of centenarians, the Okinawa weight loss diet is based on the combination of a quasi-vegetarian diet and the practice of regular physical activity.
The secret to a dream figure and rock-solid health? Combine healthy eating and regular exercise. In the Okinawa archipelago, there are four times as many centenarians as anywhere else in the world. Here is the secret of this longevity.
The Okinawa diet recipes are semi-vegetarian and very low in fat . This slimming program also recommends ' feeding according to energy needs . It is therefore important to go through a caloric restriction to accustom the body to consuming only what it needs. Of course, balancing your plate is a priority to avoid deficiencies.
The challenge is to learn to identify foods with low caloric density in order to eat more while consuming fewer calories. For example, we will prefer to taste poultry rather than charcuterie, a tea rather than a chocolate drink, or even steamed potatoes (without added fat) to fries... All this while balancing our plate to avoid nutritional deficiencies.
The weakness of our Western diet: its mismatch with our energy needs and lifestyle habits. In this sense, the Okinawa regime comes to correct its mistakes.
soy sauce, soy milk, tofu and silken tofu, soy steak, bean sprouts, bamboo shoots, rice cakes, brown rice, noodles, quinoa, muesli, whole pasta, cooking wheat, eggs, spices of your choice , thyme, parsley, basil, cinnamon, chicken broth, miso soup, salmon-based sushi, tuna and brown rice sashimi, green tea, soy yogurt
Fruits and vegetables
apples, pears, rhubarb, mango, bananas, peaches, oranges, grapefruit, pineapple, red fruits, lime, tomatoes, sweet corn, raw spinach, cucumber, eggplant, cabbage, carrot, seaweed, lamb's lettuce, leeks, peppers, sweet potatoes , pumpkin, lettuce, zucchini, carrots, lentils
king prawns, prawns, cod fillet, whiting fillet
cereal bread, wholemeal bread, rye bread
water bottles, red wine bottle
|Grocery||soy sauce, soy milk, tofu and silken tofu, soy steak, bean sprouts, bamboo shoots, rice cakes, brown rice, noodles, quinoa, muesli, whole pasta, cooking wheat, eggs, spices of your choice , thyme, parsley, basil, cinnamon, chicken broth, miso soup, salmon-based sushi, tuna and brown rice sashimi, green tea, soy yogurt|
|Fruit and vegetable||apples, pears, rhubarb, mango, bananas, peaches, oranges, grapefruit, pineapple, red fruits, lime, tomatoes, sweet corn, raw spinach, cucumber, eggplant, cabbage, carrot, seaweed, lamb's lettuce, leeks, peppers, sweet potatoes , pumpkin, lettuce, zucchini, carrots, lentils|
|Poisson||king prawns, prawns, cod fillet, whiting fillet|
|Bakery||cereal bread, wholemeal bread, rye bread|
|Beverage||water bottles, red wine bottle|
In Okinawa, the variety of dishes is a fundamental principle of food. Boredom should never settle on the plate.
Breakfast: 2 slices of cereal bread, soy yogurt, apple, green tea
Lunch: rice salad (wholegrain rice + corn + tomatoes + tofu), a slice of wholemeal bread, pear-rhubarb compote, green tea
Dinner: raw spinach salad seasoned with soy sauce, a portion of fried noodles with chicken, half a mango, green tea
Breakfast: 2 slices of wholemeal bread, scrambled egg with spices (cooked without fat), a pear, a green tea
Lunch: cucumber salad with soy milk and parsley, a portion of spiced tofu, grilled eggplant, green tea
Dinner: miso soup, cabbage-carrot salad, 2 pairs of salmon sushi, banana, green tea
Breakfast: 2 slices of rye bread, soy yogurt, orange, green tea
Lunch: a spiced soy steak, a portion of quinoa, a slice of grain bread, green tea
Dinner: seaweed salad, grilled prawns, a portion of brown rice, peach compote, green tea
Breakfast: a bowl of muesli with soy milk, a banana, green tea
Lunch: a fillet of cod cooked in curry, a portion of bean sprouts, a slice of wholemeal bread, green tea
Dinner: a lamb's lettuce, a portion of minced chicken with leeks and peppers, an apple, a green tea
Breakfast: 2 rice cakes, soy yogurt, half a mango, green tea
Lunch: seaweed salad, thyme-flavoured chicken cutlet, mashed sweet potatoes, green tea
Dinner: pumpkin soup, mixed salad (quinoa + tomatoes + diced apple + tofu), green tea
Breakfast: 2 slices of wholemeal bread, fried egg with parsley, half a grapefruit, green tea
Lunch: a lettuce salad, a portion of wholemeal pasta with zucchini and silken tofu, a green tea
Dinner: brown rice and tuna sashimi, lentil and bamboo shoot salad, pineapple slice sprinkled with cinnamon, green tea
Breakfast: a milkshake with soy milk and red fruits, 2 rice cakes, a green tea
Lunch: a chicken broth, a fillet of whiting flavored with basil, a portion of sautéed carrots and bean sprouts, a green tea
Dinner: Prawns with soy and lime, a portion of wheat and peppers, a pear, a green tea
Good to know
Source : The Okinawa diet, passport to longevity 'co-written by Anne Dufour and Laurence Wittner, published by Leduc.S.
Duration : to follow in the long term.