The Okinawa diet plan is based on the eating patterns of the people of Okinawa, who are reported to have some of the world's longest life spans. Studies show that Okinawans who eat a traditional diet do not gain weight as they age and have 80 percent fewer cases of less heart disease than Americans and 50 percent less cancer than Americans. According to okinawaprogram.com, the diet is based on five things: the right carbs, the right proteins, the right fats, the right fibers and the right fluids.
The Right Carbs
The right carbs, according to the diet, are foods in their natural state. This includes fruits, vegetables, whole grains and other unprocessed foods. These foods are low in caloric density and produce little insulin, the hormone responsible for stimulating fat storage.
The Right Protein
The recommended proteins are low-calorie, low-fat, plant-based proteins like soy. Lean meats are also advised to help reduce the amount of fat and to increase the amount of quality proteins.
The Right Fats
The Okinawan diet recommends reducing fat as fat has more than double the caloric density of both protein and fat. The fats they recommend are polyunsaturated and monounsaturated fats. A reduction of saturated and trans fat--partially hydrogenated oil--is a major part of the program as they increase body fat and cholesterol and increase other health risks.
The Right Fiber
The right fiber, according to the diet, is any fiber. Fiber has no calories, and high-fiber foods help you feel full faster and longer.
The Right Fluids
Finally, the Okinawan diet recommends drinking only water and tea. Water because it has no calories, tea because it is low in caloric density and it may prevent cancer, heart disease and stroke. Soft drinks and fruit juices are limited because they contain a large amount of calories and sugar--which increases insulin, which in turn increases fat absorption.
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