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How to eat sweets and lose weight: the secret of Japanese centenarians
Dessert instead of diet: why Okinawa eats sweets and lives up to 100 years
In 2021, 90-year-old Seiyu Uehara from the village of Ogimi won a competition to eat mochi. And her BMI is 21. How do islanders cheat metabolism and what does science know about their sweet secret? Investigation with prescriptions and neurobiological life hacks.
3 Principles of the Okinawan Paradoxical Diet
A JAMA study found that Okinawans consume 20% fewer calories than mainland Japanese but eat 3 times as much sweet potatoes. Their system is based on:
- "Hara Hachi Bu" - stop at 80% saturation
- The principle of “rainbow” – 5 colors in each plate
- Fermented desserts - mochi with kudzu and ginger
The scientific magic of bitter chocolate
According to a 2023 study, cocoa beans activate adiponectin, a hormone that breaks down fats. Okinawans combine it with:
- Green tea (reduces sugar absorption by 40%)
- Turmeric (increases thermogenesis by 2 times)
- Sea salt (blocks cravings for sweets)
“Sugar is not the enemy. The enemy is his isolation from fiber and polyphenols. – Dr. Makoto Suzuki, author of The Okinawan Program
How to fool the brain: 4 tricks of metabolism
- The first bite rule Eat dessert before the main course
- The effect of a cold spoon Refrigerate sweets to 18°C
- Taste swing technique - alternate bitter and sweet tastes
- Blue Hour. Eat sweets between 15:00 and 15:30
Why is ice cream better than fruit? Shocking data
A 2022 study found that the combination of milk fat and sugar causes less insulin release than dates or grapes. But the secret is the proportions:
- Okinawa serving: 50 g of ice cream + 1 tsp grated ginger
- European portion: 150 g of ice cream without additives
5 Mistakes That Turn Sweets into Poison
- Drink coffee after dessert (accelerates sugar absorption)
- Eating sweets for breakfast (disrupts circadian rhythms)
- Combine with nuts (increases calorie 3 times)
- Warm up in the microwave (destroys useful polyphenols)
- Stress (activates cortisol fat receptors)
Glossary
adiponectin
A hormone that increases insulin sensitivity and accelerates the breakdown of fats.
Hara hachi boo
The Confucian principle of eating is “Eat until you are 80% full.”
Polyphenols
Antioxidants in cocoa and green tea, neutralizing the harm of sugar.
