What is the Blue Zone Diet and is it good for weight loss?

New diets appear all the time, and each has its own little niche. For example, keto is all about filling up on fat and minimizing carbs, while flexitarian is plant-based and leaves little room for meat. the Blue zone regime, one of the new kids in the neighborhood, works to help you live longer.

The blue areas are the parts of the world where people live the longest. These areas include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, Calif., according to Dan Buettner, who pioneered the concept and wrote The blue zones solution: eat and live like the healthiest people in the world. He destroyed the eating habits of the inhabitants of these cities and found one thing in common: they ate a lot of plants and whole foods.

It’s not clear whether diet is the reason Blue Zone dwellers have a longer lifespan, but it likely plays a role, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy.

There are many health-promoting qualities in the diet, Keri Gans, RD, author of The small change regime, points out. “A diet like this is mostly plant-based and therefore full of foods rich in antioxidants, such as fruits and vegetables,” she says. “Foods rich in antioxidants have anti-inflammatory properties that may help reduce the risk of many chronic diseases, such as heart disease and cancer. This type of diet also significantly restricts foods that can lead to increased inflammation in the body, such as added sugar and saturated fat, which on the other hand are known to increase the risk of chronic disease.

While the Blue Zone Diet relies heavily on longevity, can it also help with weight loss? Here’s everything you need to know, including what you can eat and sample meal plans and recipes.

Can The Blue Zone Diet Help You Lose Weight?

The Blue Zone Diet has some general guidelines that you are encouraged to follow:

  • Limit meat to five times a month.
  • Make your diet 95-100% plant-based.
  • Reduce your intake of dairy products.
  • Eat no more than 28 grams (or seven teaspoons) of added sugar per day.
  • Eat no more than three eggs per week.
  • Eat less than three ounces of fish three times a week.
  • Nibble on one to two handfuls of nuts per day.
  • Drink about seven glasses of water a day (drink coffee, tea, and wine in moderation).
  • Eat ½ to 1 cup of beans per day.
  • Fill your plate with whole, single ingredient foods, raw, cooked, ground or fermented.
  • Stop when you’re almost full, but not drunk.

    These habits can increase your chances of losing weight, says Karen Ansel, RDN, author of Healthy in no time. “It’s plant-based, so it’s packed with foods related to healthier body weight like beans, whole grains, fruits and vegetables. The other benefit of the diet is that it emphasizes eating until you’re almost full, rather than stuffed, which naturally helps in portion control, ”she adds.

    But how much weight you could lose on this diet, if any, really depends on what you ate before following it, says Jessica Cording, RD, author of The little book of game changers. Still, she points out that “a plant-based diet can be very helpful for weight management.”

    All of the fiber in this diet is also good for weight loss, says Keatley. “The emphasis on foods high in fiber (read: filling) can keep you from consuming too many calories,” he explains.

    How is the Blue Zone diet different from the Mediterranean diet?

    The creators of the Blue Zone diet more or less chose the characteristics of various Blue Zone groups, one of which is located near the Mediterranean Sea, Keatley says. “They are focusing on plant-based foods because the people of Loma Linda, Calif., Eat them and fish because groups in Okinawa eat them,” he says. “The diet limits wine, but the Greek and Sardinian groups tend to have multiple glasses of wine per week. So that takes aspects of the Mediterranean diet, but pushes it to be a bit more of a vegan lifestyle than a Pescatarian lifestyle. . ”

    This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, on their website.

    The Mediterranean diet is also a “much more holistic diet, including all food groups,” says Gans. For example, it includes poultry, eggs, dairy, nuts, seeds, and all legumes, while the blue zones diet limits some of these foods.

    The Mediterranean and Blue Zone diets both offer plenty of benefits, so either would be a fantastic choice, Ansel says. It really is a question of which one works best for you. If you prefer a little more dairy, eggs, and chicken in your life, the Mediterranean diet might be better suited. “It could also be a good transition diet if you ultimately want to stick with the Blue Zone plan but aren’t quite ready to adopt a 95% plant-based diet,” she adds.

    So what can and can’t you eat on the Blue Zone Diet?

    Following the Blue Zone diet guidelines will help steer you towards the right foods, but the diet specifically calls some of them as good options, such as the following.

    • Beans (lentils, black beans, chickpeas, white beans, soybeans)
    • Sourdough or whole wheat bread
    • Leafy vegetables (spinach, kale, beet and turnip tops, chard and cabbage)
    • Seasonal fruits and vegetables
    • Whole grains
    • Olive oil
    • Yams and sweet potatoes
    • Nuts (pistachio, almond, Brazil nuts, peanuts, cashews, walnuts)
    • Seeds
    • Goat’s and sheep’s milk

      You will want to limit the following foods.

      • added sugar
      • Dairy
      • Me at
      • Eggs
      • Fish

        Although the Blue Zone Diet is rich in plant-based foods, it is technically not vegan given that it allows certain fish, eggs, and animal products. However, you can adjust the Blue Zone diet to be vegan.

        What does a Blue Zone diet look like?

        Here’s a sample three-day meal plan and some recipes to get you started.

        Day 1

        • Breakfast: Scrambled tofu with spinach, tomatoes and whole wheat toast
        • Breakfast: Mixed green salad with chickpeas, goat cheese and edamame, drizzled with olive oil and balsamic vinegar
        • Nibble: Almonds with clementine
        • Having dinner: Grilled salmon with quinoa and roasted vegetables

          Day 2

          • Breakfast: Whole grain toast with nut butter and fruit
          • Breakfast: Leek potato soup with a side salad (try this recipe)
          • Nibble: handful of peanuts
          • Having dinner: Polenta bowl with vegetables (try this recipe)

            Day 3

            • Breakfast: Coconut yogurt with berries and pumpkin seeds
            • Breakfast: Italian white bean soup (try this recipe)
            • Nibble: Handful of mixed nuts
            • Having dinner: Roasted Okra Lentil Sloppy Joes (try this recipe)

              Are there any downsides to following this diet?

              It depends on how you approach it, and Keatley stresses that balance is always key. “Just because something is plant-based, vegetarian, or vegan doesn’t mean it’ll be good for you all the time and in unlimited amounts,” he says. “A balance of high energy carbohydrates like whole grains, beans and legumes must be balanced with other micronutrients to maintain a healthy weight and lean body mass. ”

              Reminder: Herbal doesn’t mean it will be good for you all the time and in unlimited quantities.

              Keep in mind that you will need to make sure you cover all of your nutritional bases if you opt for an all-plant diet. “If you take it to the most extreme level by eliminating all animal foods, you might need a vitamin B12 supplement,” says Ansel.

              The bottom line: Overall, the Blue Zone diet is a pretty solid approach. “There’s no downside to adding more plant foods to your diet and cutting back on added sugars and overly processed foods,” Gans explains.

              This content is created and maintained by a third party, and uploaded to this page to help users provide their email addresses. You may be able to find more information about this and other similar content on piano.io

              Comments are closed.