The Blue Zones diet focuses on how you eat as well as what you eat. “One of the principles is to eat until you’re satisfied rather than completely full,” said Samantha Cassetty, RD, the New York City–based coauthor of Sugar Shock. “We have a tendency to eat quickly and not be so in touch with our bodies’ hunger and fullness cues. It takes practice and getting used to, but you come to see that [eating until you’re satisfied] fuels your body with the right amount of food, so you maintain good digestion and energy balance.”
Okinawa, Japan Older Okinawans grow (or used to grow) gardens, so they get exercise, stress relief, and fresh produce built into their lifestyle.Sardinia, Italy Sardinians typically eat meat only on Sundays and special occasions, focusing on whole grains, beans, vegetables, and fruit for most of their meals. They also drink a glass or two of red wine daily.Nicoya, Costa Rica Nicoyans eat a light, early dinner, and many older Nicoyans’ diets center around squash, corn, and beans.Ikaria, Greece Ikarians generally follow the Mediterranean diet, and as Greek Orthodox Christians, fasts are a standard part of their religious practices.Loma Linda, California A community of Seventh-Day Adventists lives in Loma Linda. Those who live the longest follow a vegetarian or pescatarian diet (where fish and seafood is the main protein), and overall tend to eat a diet low in sugar, salt, and refined grains.
A diet higher in plant-based foods was associated with a lower risk of death from heart disease general population, according to research published in the Journal of the American Heart Association in August 2019.A diet higher in whole grains may lower your risk of pancreatic cancer, according to a study published in The Journal of Nutrition in March 2021.The Blue Zones diet cites the U.S. dietary guidelines for whole grains, which recommends at least three servings a day.And, a diet high in beans may reduce your risk of certain types of cancer.A Mediterranean-style diet like the Blue Zones diet may also alter your microbiome in ways that could make you less frail and could improve your cognitive function as you age.Eating more nuts, as the Blue Zones diet recommends, may reduce your risk of cardiovascular disease, according to researchA diet centered around plants and whole foods could significantly reduce your risk of type 2 diabetes, according to an umbrella review published in the journal Nutrients in July 2020. Diets high in processed meat and sugar or artificial sugar-sweetened beverages, meanwhile, significantly increased risk of the metabolic disease.Eating fiber, whole grains, fruits, and vegetables may help you sleep better and longer, with less insomnia.The polyphenols, or healthful compounds found in plant-based foods, may help increase longevity by slowing the onset of age-related diseases such as diabetes and cardiovascular disease, according to a study published in Antioxidants in March 2021.
Following the Blue Zones diet’s 80 percent rule may also lead you to eat less. “When you learn to be in touch with your hunger and fullness cues, you’re eating more in line with your body’s needs, so you’re not in a calorie surplus above what you need to be healthy, active, and thriving,” Cassetty says. Learn More About the Health and Weight Loss Benefits of the Blue Zones Diet
You don’t have to buy any special products or services with the Blue Zones diet — you can find these foods at grocery stores and farmers markets.There’s no time-consuming measuring or counting. You eat based on how hungry you feel and stop when you are 80 percent full. You don’t have to track calories or macros.
So, are there any downsides to the Blue Zones diet? Nutritionally, our experts didn’t find any flaws, however, it could take time and effort to transition from what you are currently eating, especially if you tend to grab quick, convenient foods. Cooking could be more burdensome than what you’re used to. “It could be a big change from how you are used to eating, and that’s an adjustment,” Cassetty says. You have to give yourself time to explore new foods and new ways of preparing foods. “It takes time to educate yourself about the different elements and how to fit them into your lifestyle,” Rajagopal says. She recommends building on the foods you already eat that are part of the Blue Zones diet, and making one or two other changes at a time, rather than overhauling your diet all at once.
Fruits, vegetables, grains, and legumes should make up 95 to 100 percent of what you eat. You can include meat on special occasions if you like.The plan recommends up to 3 ounces of fish such as sardines, anchovies, or cod at least three times a week.The plan suggests at least ½ cup of cooked beans a day. Black beans, garbanzos, white beans and soy beans are some good varieties.Two handfuls, or about 2 ounces, of nuts such as almonds and pistachios per dayWhole grains — farro, quinoa, brown rice, oatmeal, bulger, and cornmeal are top choices. You can also try whole-grain pasta and bread.Unsweetened beverages — water, coffee, tea, and moderate amounts of red wine are all on the diet (though if you don’t drink alcohol, this doesn’t mean you should start).
While there aren’t strict rules to follow with the Blue Zones diet, there are a few foods you should avoid:
Sugar-sweetened drinksSnacks loaded with salt and preservativesPackaged sweets like donuts, cookies, and candyProcessed meat such as bacon, sausage, and cold cuts
Day 1
Breakfast: Granola with dried berries and nuts Lunch: Squash, radicchio, and chickpea salad Dinner: Tofu, spinach, and herb-stuffed shells Snack: Banana nut oatmeal
Day 2
Breakfast: Quinoa breakfast bowl with berries, banana, and almonds Lunch: Zucchini soup Dinner: Coconut curry tofu Snack: Roasted chickpeas
Day 3
Breakfast: Whole-wheat banana nut bread Lunch: Quinoa tabbouleh Dinner: Pumpkin marinara pasta Snack: Berry protein smoothie
Day 4
Breakfast: Black bean breakfast burritos on whole-grain tortillas Lunch: Stuffed eggplant Dinner: Baked salmon and vegetables Snack: Peaches in raspberry yogurt sauce with almonds
Day 5
Breakfast: Green smoothie with almond milk Lunch: Mediterranean grain bowl Dinner: Vegetable lo mein with crushed peanuts Snack: Strawberry mango salsa with corn tortilla chips
Day 6
Breakfast: Blueberry corn cakes Lunch: Lentil soup with lemony greens Dinner: Pasta with tomatoes and basil Snack: Handful of mixed nuts
Day 7
Breakfast: Savory oatmeal with pecans Lunch: Bean salad with vinaigrette Dinner: Paella with vegetables Snack: Banana with nut butter Learn More About the Blue Zones Diet Food List and See a Complete 7-Day Meal Plan Find articles, recipes, communities, and more about the Blue Zones diet and lifestyle at this site. Blue Zones 4-Week Plan This plan can get you started on the Blue Zones lifestyle. Blue Zones Online App Calculate your life expectancy and the length of time you can expect to be healthy, and get recommendations for improving your numbers. Blue Zones Meal Planner Customize your planner by household size, food preferences, cooking skills, and the time you have available to cook. ($14/month or $99/year) Blue Zones Cookbook The Blue Zones Kitchen contains 100 recipes that can help you transition to this plant-centric way of eating. ($19) Diet Review: U.S. News, What Is the Blue Zones Diet? U.S. News is known for its in-depth diet reviews. Here’s what they had to say about the Blue Zones diet. Blue Zones Project Learn how communities can make changes that help move their populations toward a healthier lifestyle. The Blue Zones diet doesn’t require any special equipment or meals, although its focus on whole foods may require a little extra time in the kitchen. If that represents a major change from your typical diet, you may want to make the transition slowly to ease into it. Ultimately, the potential payoff in a longer, healthier life make make it worthwhile.
