Ikigai Summary Chapter Vii

Published Oct 13, 2022

2 mins read

418 words

the_little_treasure

Sanchita Kulshrestha

Hey there , back with :-CHAPTER VII

The IKIGAI Diet : What do they eat & drink

• Eat a wide variety of foods, especially vegetables . Don’t make faces by seeing them , try to cook your meals in a nice and more acceptable way.

• Eat at least five servings of fruits & vegetables everyday. If not 5, then at least have an apple or some other fruit in your diet .

• Grains should be the foundation of your diet . Don't be a nut, Add nuts in your diet !

• Avoid sugar as much as you can. If necessary, have in small amount.

• Having enough amount of Water is also necessary. At least 3-4 litres in a day .

Hara hachi bu :

The 80 % rule . It says when you notice you are almost full but could have little more … Stop Eating !

➢ Simply Reduce your portion size.

➢ Have many small bowls, plates with little amount of food in them at a single time . This way you get a variety of food and also feel like you are having too much to eat .

➢ Chew at least 30-35 times. Makes your stomach fill faster and you feel no more hunger.

➢ Alternative to 80% rule can be Fasting 2 days a week and eating right amount of calories the rest 5 days . Right amount of food , without getting malnutrition. No one wants to see you bony.

The main goal is not to look slim or maintain a 0 figure.. your aim should be to adpt a healthy life style .

Calories :

▪ If your body regularly consumes enough or too many calories , it gets lethargic and starts to wear down. Because in that case You will spend all your energy on digesting the food alone . What remains is only your sluggish'ness towards work.and you will like to take a nap which will turn into a 2-3 hours sleep you won't even know.

▪ Another benefit of Calorie restriction is that it reduces levels of IGF-1 ( Insulin growth like factor 1) in the body that plays a significant role in aging process. It slows down the process of ageing. So if you want to look young or at least less than your actual age inculcate these good habits in your diet.

▪ Have different types of smoothies,shakes,etc. that not only helps you to stay hydrated but also detoxifies your body . I personally make Spinach cucumber smoothie every week. And having Beet juice twice a week. I like lemonade in the morning before a nice cup of tea.