What Is the Blue Zone Diet? 

When most people diet, they do so with weight loss in mind. However, the foods you choose also influence your complete health profile. The blue zone diet aims to do more than help you shed unwanted pounds by adding more years to your life. It seems like new diet advice comes out daily, so take a closer look at the Blue Zone diet and how it can help you achieve your health goals. 

What Is the Blue Zone and How Does It Relate to Human Health?  

If you want to live longer, imitate people with long lives. That’s the basic premise National Geographic fellow Dan Buettner followed when developing the blue zone diet. He studied people in geographic regions with incredible longevity, including:  

• Ikaria, Greece 
• Ogliastra Province, Italy 
• Okinawa, Japan 
• Seventh-Day Adventists in Loma Linda, California 
• The Nicoya Peninsula in Costa Rica 

These regions are diverse, eliminating many other variables that could impact longevity, such as culture, access to healthcare resources, and annual income. Buettner focused instead on what they eat and don’t. 

This diet is roughly 95% plant-based, although seafood plays a role. People in these zones don’t eat much meat, dairy, sugary drinks, or processed foods. 

Nutrition and Healthy Aging  

Nutrition is a crucial component of healthy aging, but only one. Buettner also described several lifestyle habits of those living in the blue zone that correlate with many of the same recommendations doctors make to older adults regardless of where they live, such as: 

• Remaining active throughout life 
• Having a purpose, such as providing for the next generation or engaging in volunteer opportunities 
• Creating strong social connections 

Proper nutrition can mitigate symptoms of many diseases that typically accompany aging. For example, an anti-inflammatory diet can ease arthritis aches, and one sufficiently high in magnesium helps ward off migraines and depression. Eating fish twice weekly cuts cardiovascular disease risk, especially when accompanied by other changes, like cutting back on less healthy fats. 

Foods to Eat and Avoid on the Blue Zone Diet  

Fortunately, the blue zone diet is fairly easy to follow. It’s akin to a more plant-based version of the Mediterranean diet in many ways. Here’s what to indulge in and avoid. 

1. Foods to Eat 

Fresh fruits and vegetables abound on the blue zone diet, although you can cheat and use canned or frozen ones in a pinch. However, as dark, leafy greens predominate, you’ll enjoy lots of crisp, colorful salads. 

Perhaps the first question many people ask is how to get enough protein on the blue zone diet. Much of it comes from plant-based sources and occasional fish — up to three servings weekly. For example, a lentil salad with tuna might appear on your menu, giving you more of muscle-building nutrients than a burger with fewer calories. 

Lentils are a fabulous plant-based protein source, and the blue zone diet places no limits on how many to enjoy. However, you won’t crave overindulging, as their fiber keeps you full. Other excellent plant-based sources of this macronutrient include nuts, which provide a punch of antioxidants, magnesium for brain health, and vitamin E for glowing nails and skin. 

Whole grains are good, so bring on the pasta with primavera toppings — assuming you choose noodles made with unbleached flour. You can also try lentil pasta. Breads and crackers with whole grains provide plenty of filling fiber.  

Finally, healthy, plant-based oils, particularly olive oil, predominate in the blue zone diet. The oleic acid in this popular salad dressing ingredient reduces blood pressure and cholesterol, preserving your heart health. 

2. Foods to Avoid 

You can probably guess many of the foods to avoid on the blue zone diet, but here’s what you should keep out of your pantry:  

• Meat and dairy: People in the blue zone don’t eat much meat or dairy. Although some populations consume a limited amount of dairy products, they’re typically fermented, like yogurt. 
• Processed foods: It doesn't belong on your plate if it comes in a plastic tray concealed inside a cardboard box. The blue zone diet emphasizes fresh, whole foods that resemble what they look like in nature. 
• Processed flours: Bleached and processed flours that remove the bran and chaff are off-limits. 

• Sugary drinks and snacks: You should avoid sugary drinks, candy, and any foods sweetened with sugar, like ice cream and baked goods — many of which also contain dairy. 

FAQs About the Blue Zone Diet 

Here are the answers to the most frequently asked questions about the blue zone diet. 

1. Is the Blue Zone Diet Good for Weight Loss? 

Although intended for longevity, most people lose weight on the blue zone diet. Plant-based, unprocessed foods are generally lower in calories than meat or packaged alternatives. 

2. Is the Blue Zone Diet Manageable for People With Dietary Restrictions?

If you have celiac disease or gluten sensitivity, you may need to opt for ancient grains like quinoa and amaranth. Likewise, you should avoid nuts if you’re allergic. It might be trickier, but you can make the blue zone diet work with restrictions. 

3. Can the Blue Zone Diet Help Specific Health Needs? 

You should talk to your doctor if you have existing health conditions. While the blue zone diet should help many disorders, only a professional can recommend the best meal plan for your unique needs. 

4. Are There Any Precautions to Follow With the Blue Zone Diet? 

Be sure to consume sufficient daily calories — at least 1,200 for women and 1,500 for men — and avoid allergens. 

Utilizing the Blue Zone Diet  

The blue zone diet may increase your longevity. Its founder based it on those of people in areas where people live longer. 

This diet can help you shed pounds and may improve your overall health. Consider the blue zone diet as a plant-based alternative to Mediterranean plans.