"Shoku Iku" Japan answers the question about how to eat less without medication

In Japan, a program called Shoku Iku has become established in schools. Its objective is to teach children to eat consciously from childhood, learning to stop before reaching complete satiety and selecting appropriate foods to maintain both digestive and emotional balance.

Thanks to this subject, which is compulsory in schools, The Japanese population has managed to significantly reduce obesity levels. From a young age, awareness is fostered that it is not only what is consumed that matters, but also how it is consumed.

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The Shoku Iku concept could be translated as "nutritional education." Numerous studies support its effectiveness: in Japan, children gain responsibility for their diet, learn to distinguish between truly nutritious foods and those with empty calories, and understand the risks of ultra-processed foods.

This system also includes eliminating vending machines selling candy, sugary drinks, and foods high in saturated fats in schools. This makes it more difficult to consume these types of products, encouraging the adoption of healthier eating habits.

Being more conscious of what we eat is a trend that's also beginning to spread to other countries, although it's still far from the level achieved in Japan with its Shoku Iku. It's not just about modifying your shopping list, but about fostering a positive relationship with both food and our own bodies.

Among the principles of Shoku Iku is the importance of not overeating. We often continue eating even when we feel full. This philosophy proposes stop when we reach 80% satiety, avoiding excess, which only contributes to weight gain and harms health.

Learning to listen to your body, eating what you need, and doing so slowly are key to this approach. This helps improve digestion, stabilize blood sugar levels, and reduce inflammation, in addition to promoting a more positive mood, as confirmed by various studies.

Shoku Iku does not promote food restriction or prohibition, nor is it based on calorie counting. Its recommendations focus on moderation, variety and enjoyment of every bite, sharing meals in company whenever possible.

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This approach allows you to reconnect with your internal signals of hunger, fullness and satiety, helping you decide when to start and when to stop eating. You'll also learn to differentiate between different types of hunger (emotional, sensory, mental, etc.) and find other ways to manage discomfort that don't involve eating.

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