2025.04.08

Start with your stomach and gain youthfulness and concentration

vibration

Modern society is full of information overload and stress, and we are constantly being pushed by something. In such a daily life, it may be more difficult than you imagine to listen to your mind and body and live your life carefully. However, we must not forget that even the slightest change in consciousness and behavior has the power to make a big difference in our lives.

Article Contents

Finish your meal with a little room in your stomach
- 1. Why are you hungry? ・Scientific evidence and benefits for the body

Finish your meal with a little room in your stomach

Focusing on the "hungry" diet, which has been passed down as the secret to healthy longevity since ancient times, we will go further and delve into eating habits that can lead a healthier and more fulfilling life. By understanding the relationship between what we eat, when we eat, and our state of mind, rather than simply eating less, we will be able to shine from the inside out, focus, and energy.

1. Why are you hungry? ・Scientific evidence and benefits for the body

"Hungry" means not to eat until you are full, but to finish your meal with a little extra room. This habit is not just a mental theory, but it is also being scientifically proven to be effective.

Reducing the burden on the digestive organs ・ When you eat until you are full, your digestive system is forced to work at full capacity. This can lead to visceral fatigue and cause indigestion and constipation, as well as a weakened immune system. By splitting the stomach, the burden on the digestive organs can be reduced and efficient digestion and absorption can be promoted.
Stabilization of blood sugar levels When you eat until you are full, your blood sugar levels rise sharply and then plummet. This fluctuation in blood sugar levels not only causes drowsiness, difficulty concentrating, and irritability, but has also been shown to increase the risk of diabetes. By filling your stomach, you can suppress sudden fluctuations in blood sugar levels and maintain a stable energy supply.
Sirtuin gene activation・Sirtuin genes, also known as longevity genes, are involved in cell repair and inhibition of aging. Recent research suggests that calorie restriction may activate sirtuin genes and extend lifespan. It is thought that belly feeding is a gradual calorie restriction that may promote the activation of sirtuin genes.
Promoting Autophagy Autophagy is a mechanism that breaks down and recycles unwanted proteins and organelles in cells. Autophagy is essential for maintaining cellular health and is thought to help prevent aging and disease. Calorie restriction and intermittent fasting are known to promote autophagy, and the same effect can be expected for belly restriction.

Based on this scientific evidence, it is clear that eating a full stomach is not just a diet method, but an important habit that supports our healthy longevity.

2. Concrete Methods for Practicing Belly Eight

"I know it's good to be hungry, but how can I put it into practice?"

Many people may feel that way. Here are some specific ways to make it a habit without overexertion.

Eat slowly and chew well: The feeling of fullness is said to be transmitted to the brain about 20 minutes after you start eating. If you eat too fast, you may end up eating too much before you feel full. By placing chopsticks on each bite and chewing well at least 30 times, you will feel full more easily and prevent overeating.
Concentrate on eating: If you eat while watching TV and touching your smartphone, you will not be able to concentrate on your meal and it will be difficult to feel full. While eating, turn off the TV or smartphone and take your time to savor the taste and aroma of the meal.
Be conscious of the amount of food you eat, start by keeping track of how much you usually eat and gradually reducing it. At first, even reducing the amount of rice or leaving a few side dishes can help.
Actively consume dietary fiber: Dietary fiber takes time to digest, so it has the effect of maintaining a feeling of fullness. Actively consume vegetables, fruits, seaweed, mushrooms, etc.
Make use of soup ・ Soups such as soup and miso soup can be drunk at the beginning of a meal to make it easier to feel full. However, be careful not to consume too much salt.
Make your dishes smaller: When you use large dishes, you tend to unconsciously serve too much. By making the dishes smaller, you can naturally reduce the amount of food you eat.
Keep a record of what you eat, the time you eat, and how full you are, so you can objectively grasp your eating habits. By keeping a record, you should be able to see the causes of overeating and areas for improvement.

With these methods as a reference, you can find a diet that suits you and make it a habit without difficulty.

3. Choosing to skip breakfast, advantages and disadvantages

In recent years, "skipping breakfast" has been attracting attention as one of the health methods. Skipping breakfast is said to enhance the detoxification effect in the body and improve concentration. However, skipping breakfast is not a method that works for everyone. Here, we will explain in detail the advantages and disadvantages of skipping breakfast and provide you with information to help you make the right choice for you.

Benefits of skipping breakfast

Rest of the digestive organs Morning is said to be the time of excretion. Skipping breakfast allows your digestive system to rest and focus your energy on excretion.
As mentioned above, calorie restriction and fasting promote autophagy. Skipping breakfast is a gradual fasting that may stimulate the activation of autophagy.
Improving concentration and skipping breakfast can help reduce sudden fluctuations in blood sugar levels and maintain a steady energy supply. This may help you concentrate better in the morning.
Weight management: Skipping breakfast can help you manage your weight by reducing your total daily calorie intake.

Disadvantages of skipping breakfast

Blood sugar fluctuations If you skip breakfast, your blood sugar level is likely to rise sharply at lunchtime. Blood sugar fluctuations can cause drowsiness, difficulty concentrating, and irritability.
Loss of muscle mass - Skipping breakfast can break down muscles and produce energy. This can lead to a decrease in muscle mass and a decrease in basal metabolism.
Constipation: Skipping breakfast can slow down intestinal peristalsis and make you more susceptible to constipation.
malnutrition ： If you skip breakfast, you may not get enough of the nutrients you need.

Points to keep in mind when practicing skipping breakfast

Observe your physical condition closely・ If you start skipping breakfast, monitor your physical condition closely and stop immediately if you feel any abnormality.
Stay hydrated: Instead of skipping breakfast, drink plenty of water, hot water, or herbal tea.
Don't binge eat at lunch: If you skip breakfast and eat too much at lunch, your blood sugar level will rise rapidly, which will have the opposite effect. Lunch should be limited to about eight minutes of hunger.
Pay attention to nutritional balance: If you skip breakfast, try to get a good balance of nutrients in lunch and dinner.
Practice within reason, You don't have to skip breakfast every day. Try it only on weekends, adjust it according to your physical condition, and practice it within reason.

Skipping breakfast has both advantages and disadvantages. You need to make a careful decision according to your constitution, lifestyle, and purpose.

4. Recommendations for diet, state of mind, and mindful eating

We can unconsciously let our emotions dictate what we eat. When you feel stressed, you may end up reaching for something sweet, or when you are sad, you may lose your appetite. Eating is not just an act of nourishment, it is deeply connected to our state of mind.

Therefore, I would like to focus on the idea of "mindful eating". Mindful eating means that when you eat, you sharpen your senses, savor the taste, aroma, color, and texture of the food, and enjoy the food experience itself.

By practicing mindful eating, we can achieve the following benefits:

Prevent overeating: Focusing on your diet can help you feel full and prevent you from overeating.
Stress Reduction Savoring the flavors and aromas of your meal can help you calm your mind and reduce stress.
Improved self-esteem ・ By facing your body through meals, your self-esteem will increase.
It creates a sense of gratitude for the people who grow the ingredients, the people who cook the food, and the nature that feeds us.

Mindful eating does not require any special skills or tools. Anyone can practice it by simply changing their mindset a little when eating.

Summary: Change your eating habits and brighten your life

In this article, we have explained three eating habits: eating a full meal, skipping breakfast, and mindful eating. These habits are not just diets, they have the potential to support our healthy longevity and enrich our lives.

Of course, changing your eating habits is not easy. However, if you practice one step at a time, without rushing, and while having fun, you will surely feel a change.

So, starting today, you too should review your eating habits, let your body shine from within, increase your focus and vitality, and live a more fulfilling life. And even as you get older, stay young, smart, and beautiful.

I want to read it together