The Okinawa Centenarian Study More about the Okinawa Centenarian Study Meet the centenarians Meet the research team Contact the OCS team
Get The Okinawa Diet Plan: Get Leaner, Live Longer and Never Feel Hungry. The latest book from the authors of The Okinawa Program
Purchase The Okinawa Program: How the World's Longest-Lived People Achieve Everlasting Health, and How You Can Too

Books for the General Public

Willcox BJ, Willcox DC, Suzuki M: The Okinawa Program.

Willcox BJ, Willcox DC, Suzuki M: The Okinawa Diet Plan.

Willcox BJ, Willcox DC, Suzuki M: The Okinawa Program. Thai translation. SE-Education Public Company Limited, Bangkok, Thailand, 550 p.2011

Willcox BJ, Willcox DC, Suzuki M: The Okinawa Diet Plan. Chinese translation. Reading Life, Beijing, China, 381p.2010





The Okinawa Diet Plan Get Leaner, Live Longer and Never Feel Hungry

Order The Okinawa Diet Plan online

The Okinawa Diet Plan is a science-based approach to eating, health, weight loss, and weight management that is easy to follow and simple to maintain.

The elders of Okinawa, Japan, are among the leanest and longest-lived people on earth. More than any other population, older Okinawans are slim and agile, and their minds are clear and lucid. Few suffer the lifestyle-related diseases like heart disease, cancer, diabetes, and obesity that are so common in their western counterparts.

In their New York Times bestseller The Okinawa Program, Doctors Bradley and Craig Willcox and Makoto Suzuki shared important research about these unique and amazingly healthy people from their landmark twenty-five-year plus Okinawa Centenarian Study. The latest findings from that study are proving even more surprising: the elders do not gain weight with age.

The secrets behind this discovery are twofold: the Okinawans' calorie-light diet and their active lifestyle, which results in leaner and more "metabolically efficient" bodies that stay slimmer, healthier, and more youthful as they age. In The Okinawa Diet Plan, Drs. Willcox, Willcox, and Suzuki adapt traditional Okinawan dietary principles for a delicious blend of East and West so that anyone can reap these very same benefits.

The authors' Caloric Density Index and the Caloric Density Pyramid, developed from the study's latest research findings, debunk the myths of trendy diet gurus and provide a revolutionary approach to eating, health, weight-loss, and weight maintenance that is easy to follow and simple to maintain. This approach allows Okinawans to eat more food than the typical American diet, and still weigh less -- and you can too. With more than 150 delicious recipes that incorporate foods low in caloric density, The Okinawa Diet Plan offers dozens of satisfying meal options. Conveniently divided into three tracks -- western, eastern, and fusion -- and with healthy options for both vegetarians and meat eaters alike, their program provides all the benefits of calorie restriction without deprivation. With dietary guidelines, cooking techniques, an eight-week turnaround plan, and other unique resources, The Okinawa Diet Plan is a breakthrough concept in healthy weight loss and maintenance.

  • The Okinawa Diet Plan is written for those wishing to lose unwanted body fat and keep it off -- based on the most recent study findings that Okinawans eating a more traditional diet did not gain weight with age
  • The Okinawa Diet Plan is written in a friendly, accessible way by the lead scientists of the 30 year Okinawa Centenarian Study, this breakthrough book provides timely dietary advice on what many view as the world's healthiest diet -- and reveals how readers can apply these dietary practices to their own lives using foods that they enjoy
  • The Okinawa Diet Plan is neither low carb nor low fat, The Okinawa Diet Plan introduces a delicious diet that emphasizes the right carbs -- low-Glycemic Index, good carbohydrates and healthy fats and proteins, resulting in a calorie-lite diet that cuts hunger and maximizes fat loss rather than the water loss seen in many low carb diets
  • The Okinawa Diet Plan provides three different eating plans, including Eastern/Okinawan, East-West fusion and Western to appeal to all tastes, including options for vegetarians -- with more than 150 outstanding recipes and tools to keep you lean for life

What the experts are saying...

"Spectacular. This is the best advice on all aspects of lifestyle in one book that can be found anywhere. It is not only well researched and well written, but the amount of ground covered is immense. It makes the science understandable to the layperson, and the large bibliography makes it a valuable reference for health professionals and scientists."

Thomas Wolever M.D., PhD.
Professor, Department of Nutritional Sciences, Faculty of Medicine, University of Toronto
Coauthor of The Glucose Revolution and co-discoverer of the Glycemic Index

"The Okinawa Diet Plan is a significant contribution to the science of healthy weight loss and longevity. This book can help you reduce the risk of many weight-related diseases by achieving and maintaining the healthiest weight for you. You will find here delicious recipes and an easy-to-follow eight-week plan that should allow you to lose weight and keep it off without deprivation."

Andrew Weil M.D.
Clinical Professor and Director of the Program in Integrative Medicine at the University of Arizona
Author of 8 Weeks to Optimum Health and coauthor of The Healthy Kitchen

"This book's authors, all internationally recognized scientists who have studied the Okinawans for years, lay out their dietary and life-style advice, based on these studies. The Okinawa Diet Plan is well-written, easily understood, practical, and the advice very sound. Highly recommended as a guide to health and longevity!"

Roy L. Walford MD
Professor of Pathology, UCLA School of Medicine, former Chief of Medical Operations, Biosphere 2
Author of "The Anti-Aging Plan", and one of the world's leading NIH-funded experts on diet and aging

The Okinawa Program How the World's Longest-Lived People Achieve Everlasting Health, and How You Can Too

Order The Okinawa Program online

Read the book based upon the landmark 30 year Okinawa Centenarian Study.

There is nothing more universal than the desire to slow down the aging process, to live a long, full life with health, energy, and independence. The Okinawa Program presents the first evidence-based program to make this possible. By the lead investigators of the 30 year Okinawa Centenarian Study, this breakthrough book documents the diet, exercise, and lifestyle practices of the world's healthiest, longest-lived people and reveals how readers can apply these practices to their own lives.

In Okinawa, the occurrence of heart disease is only one fifth that of American levels. The rate of breast, ovarian, and prostate cancers is less than a quarter of American levels. And the number of centenarians per hundred thousand is six times that of the United States. Most important, Okinawans have the world's longest disability-free life expectancy.

The Okinawa Program clearly and expertly explains the reasons for this remarkable successful aging phenomenon. With a realistic four-week Turnaround Plan for diet, fitness, and psychological well-being, this book offers nearly one hundred easy, fast, and delicious recipes, as well as a moderate exercise routine derived from the former island kingdom's unique martial arts. The authors introduce the cognitive and spiritual practices that have emerged as crucial to the overall health of Okinawan elders and also include resources and an extensive reference section for further information.

The Okinawa Program clearly and expertly explains the reasons for this remarkable successful aging phenomenon. With a realistic four-week Turnaround Plan for diet, fitness, and psychological well-being, this book offers nearly one hundred easy, fast, and delicious recipes, as well as a moderate exercise routine derived from the former island kingdom's unique martial arts. The authors introduce the cognitive and spiritual practices that have emerged as crucial to the overall health of Okinawan elders and also include resources and an extensive reference section for further information.

Accessible, authoritative, and comprehensive, The Okinawa Program can help readers minimize their risk for heart disease, breast, ovarian, prostate, and colon cancers, osteoporosis, and Alzheimer's disease, as well as maintain healthy body weight, reduce stress, and develop more satisfying personal relationships. The Okinawa Program is a life-changing guide to increased health and youthful vigor at any age.

From the Foreword by Andrew Weil:

"You will learn in this scientifically factual and highly readable book, the general principles of living the Okinawa Way are not foreign. Indeed, they are highly accessible to everyone and quite consistent with the latest medical research on healthy lifestyles and healthy aging... In reading the book, I was happy to discover that I already practice many of the Okinawans' "secrets" of health and longevity. I am highly motivated to include more of them in my own life."

Andrew Weil MD
Author of Spontaneous Healing and Eight Weeks to Optimum Health
Professor of Medicine and Director of the National Institutes of Health Fellowship Program in Complementary and Alternative
Medicine, University of Arizona

What the experts are saying...

"I think the book is spectacular. I have learned a number of useful things and it is full of useful references...this is the best advice on all aspects of lifestyle in one book that can be found anywhere. It is not only well researched and well written, but the amount of ground covered is immense. It makes the science understandable to the lay person and the large bibliography makes it a valuable reference for health professionals and scientists. I agree with everything and only wish that I could have written it!"

Thomas Wolever MD PhD
Professor, Department of Nutritional Sciences, Faculty of Medicine, University of Toronto
Medical Staff, Division of Endocrinology and Metabolism, Dept of Medicine, St. Michael's Hospital
Co-discover of the Glycemic Index and co-author of The Glucose Revolution. The Authoritative Guide to the Glycemic Index

"The Okinawa Program is a very significant contribution to the science of longevity. Read this book carefully and follow the recommendations and you will add years to your life and life to your years."

Deepak Chopra, M.D.
Author of Ageless Body, Timeless Mind
Director of Education, The Chopra Center for Well Being, La Jolla, CA

"The Okinawa Program is a groundbreaking analysis of the Okinawan wellness and longevity phenomenon. It provides much useful advice for those wishing to minimize their risk for cancer, heart disease, stroke and the chronic diseases of aging. Following the Okinawa Way could save your life."

Hidemi Todoriki PhD
Former Research Scientist, Japan National Cancer Center
Associate Professor and Nutritional Epidemiologist, Department of Preventive Medicine, University of the Ryukyus, Okinawa, Japan

"The Okinawa Program is a highly readable balance of prescriptive health advice and a wonderful introduction to the history, culture and health habits of the world's longest-living people. Highly recommended reading not only for those interested in better health but also for those who are interested in history and culture. I couldn't put it down!"

Prof. Eitetsu Yamaguchi (retired)
Yale University
Department of East Asian Languages and Literatures
Historian and author of Foreign Encounters in the Ryukyus

"In modern Japan you can see a longer life expectancy and more centenarians than ever. For some time Okinawa has been acknowledged as an area of exceptional longevity and the longest-lived prefecture of Japan. Dr. Makoto Suzuki and his collaborators Drs. Bradley and Craig Willcox in The Okinawa Program do an outstanding job of presenting the results of the Okinawa Centenarian Study from many different aspects but mainly centered on lifestyle. This book has excellent prescriptive suggestions including tasty meal plans which should be very helpful for readers who wish to obtain a healthy long life. I strongly recommend this book for all people who wish to be as healthy as the Okinawans."

Hisashi Tauchi M.D.
Dean Emeritus
Institute for Medical Science of Aging
Aichi Medical University

"The Okinawa Program, written by Bradley J. Willcox M.D., Craig Willcox Ph.D., and Makoto Suzuki M.D. ... is an important work and the first book that introduces the healthy Okinawan lifestyle to the West. It outlines the methods used by the Okinawan people to get the world's greatest longevity including their dietary habits, exercise habits (including martial arts), and traditional rituals. These are very important findings and this is without a doubt the most important book to help people all over understand Okinawan health and longevity and to find out how they can best achieve it too."

Yuichiro Gotoh M.D.
Professor Emeritus, Former Dean of Tohkai University Medical School

"The 'healing web of life' - as so beautifully illustrated in this book - can offer Western wellness practitioners important clues in addressing lifestyle-related diseases. The spiritual inheritance of our soulful connectedness with all of Creation is a healing dynamic that is both genesis and sustenance of wellness in Okinawa, and one we can no longer afford to be without!"

Rebecca Bell, RN, Wellness Educator
Bangor, Maine.

"The Okinawa Program draws on a wealth of ethnographic, ethnomedical and current dietary theory to make available to non-Okinawans some of the secrets of Okinawan longevity and long-term health. Cleverly incorporating medical practice with detailed ethnographic observation, the authors have produced a book that will provide a guide for those serious about improving their health over the long term. It is full of sensible, scientifically-supported advice on eating, exercise, and relaxation. Most importantly, a leader does not have to be either Okinawan or a scientist to apply the techniques the authors have identified as contributing to longevity and long-term health among Okinawans."

Dr. Matthew Allen
Anthropologist and Former Dean
School of Asian Studies, University of Auckland