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Okinawa Diet Plan Principles for Lifelong Healthy Weight Loss

Okinawa Diet Plan Principles for Lifelong Healthy Weight Loss

by Maria on January 9, 2013

The Okinawa Weight Loss and Longevity Diet Plan advocates suggest that the following principles be observed for the purposes of  an effective healthy weight loss and longevity:

1. Make featherweight or lightweight diet foods the bulk of every meal.

Most common featherweight diet foods include: water, tea, cucumber, lettuce, summer squash, winter squash, asparagus, bean sprouts, celery, spinach, Swiss chard, tomato, bell pepper, broccoli, mushrooms, carrots, dandelion greens, salsa,  strawberries, cantaloupe, papaya, peach, apricots, apples, blueberries, cranberries, grapefruit, pears, mango, grapes, orange juice, fat-free cottage cheese, milk, plain low-fat yogurt, tofu, plain soy yogurt, soy milk, light tuna canned in water, the following soups, prepared with water: chicken soup with rice, vegetable soup,  black bean and vegetable fat free soup, tomato soup.

Most common lightweight diet foods include: banana, cottage cheese 4% fat, low-fat yogurt with fruit, cod (baked or broiled), shrimps, scallops, roasted skinless turkey breasts, boiled sweet potatoes, baked potatoes, boiled green soybeans, brown rice, whole wheat or enriched pasta.


Go for the healthy and filling vegetable juice;

Eat  fruit at every meal and for snacking;

Avoid sugared beverages of any kind.

2. Anchor main meals on lean, healthy, low CD protein. Make sure to get 0.4 grams of protein daily for every pound you weigh, particularly when losing weight, so you conserve as much muscle mass as possible and burn fat rather than muscle. Protein is an important part of any healthy diet – especially when you are trying to lose or maintain weight. High protein foods can help reduce hunger and extend satiety more than carbs or fatty foods.

  • Eating mostly plant sources of protein, such as soy products, soy beans, green soy beans (edamame), soy milk, tofu, legumes and bean products, whole grains, nuts, oat bran, and vegetable protein meat replacements, will help you meet your healthy weight loss goal.

Consider the following  soy products cooking tips:


  1. Green soybean as a main vegetable dish, a snack, and as a healthy addition to soups, stews, and salads.
  2. Tofu, cut into cubes, to grill or stir-fry or add to soups, stews and casseroles to increase their protein power.
  3. Miso paste as a base for soups and to flavor other foods, such as barbeque sauces, spaghetti, marinades, dips and toppings.
  4. Soaking the soybeans shortens the cooking time and improves flavor and texture. Use 4 cups of water for each cup of beans and soak for 8 hours. To cook – bring to a boil and simmer for about 3 hours.

Easy everyday soy substitutes include: soy beverages, soy yogurt, meat alternatives (burgers, hot-dogs etc.), soy cheese, non-dairy frozen desserts and soy flour.

  • White flaky fish, low-fat dairy and lean meat are other good sources of protein.

Hope these weight loss diet principles will help you to lose weight and keep it off! More to follow!


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