What Blue Zones Can Teach Us About Weight Loss & Health

Exploring the Idea of Blue Zones

The fountain of youth may not have been discovered yet, but Blue Zones may provide insight into what that fountain might be surrounded by. A Blue Zone has become the term to describe cities and regions of the world where people live longer than average compared to the global population, and the principles behind their diets have been shown to offer real health benefits.

The lessons we learn from Blue Zones show us the value of eating nutritious foods and having healthy routines and offer a sense of inspiration for promoting your long-term health. They also show us just how important it is to think beyond the scale and into overall wellness for a genuinely healthy lifestyle. By understanding the principles of the Blue Zone diet, we can understand the benefits of holistic wellness habits and how we can channel those benefits into better outcomes for ourselves.

What Are Blue Zones?

Blue Zones are parts of the world where people are more likely to live to age 100 or beyond. The term comes from the research of a company called Blue Zones, founded by National Geographic fellow Dan Buettner, which focused on researching parts of the world with reputations for having populations that live healthily until an old age.

The most well-known Blue Zones in the world are: 

• Okinawa, Japan
• Sardinia, Italy
• Nicoya, Costa Rica
• Icaria, Greece
• Loma Linda, California

Despite the fact that these Blue Zones are spread out across the world, and they each have their own cultural routines and practices, there are some common factors that relate to them and their ability to support a healthy population. These common factors include shared lifestyle habits, a sense of purpose, healthy eating habits, and a strong sense of community. 

What Is a Blue Zone Diet? 

A Blue Zone diet is simply the type of diet and lifestyle habits that people follow in parts of the world where people live the longest. The specific foods in the diet may differ, but they all share common traits, namely around incorporating healthier, more nutritious foods.

Some of the foundational aspects of a Blue Zone diet include:

• Incorporating more whole grains and fiber 
• Consuming more fruits and vegetables
• Eating lean protein, mostly coming from plants 
• Eating more nuts and healthy fats 
• Eating less sugar and saturated fats
• Stop eating when you feel 80% full
• Drink seven glasses of water a day
• Incorporating healthy habits beyond eating
• Being surrounded by a close-knit community

All together, the Blue Zone diet is not a rigid diet with strict rules to follow. Instead, it simply focuses on eating nutrient-rich, natural foods over processed foods. The concept is simple—by eating more of what your body needs and less of what it doesn’t, you’re likely to experience better health outcomes. 

What Are Some of the Benefits of the Blue Zone Diet? 

The Blue Zone diet has a long list of touted potential health benefits—after all, the foundational concept behind Blue Zones is that their populations live longer, so there must be something to be said for it, right? A Blue Zone diet as a whole needs more research to back its beneficial health outcomes, but the several independent pillars that make up a Blue Zone diet each have their own merits.

From the health benefits of eating more plants to the advantages of prioritizing fiber and whole grains, studies show that Blue Zone diets are built upon several clear benefits. Some of the specific benefits of the Blue Zone diet include:

• Plant-based foods are rich in antioxidants that are shown to combat inflammation and reduce the risk of chronic disease.
• The 80% rule prevents overeating and reduces calorie intake, which may promote longer life expectancy, support weight loss, and make chronic disease less likely.
• Eating slowly may reduce hunger and increase feelings of fullness, allowing you to eat less and manage your weight.
• Regular exercise and movement in a daily routine minimizes the risk of chronic conditions and promotes greater longevity.
• Eating a high-fiber diet promotes metabolic health, reduces insulin resistance, supports an improved mood, and a healthy gut microbiome.
• An improved sense of community has been shown to have a positive impact on health outcomes.

Above all else, one of the most significant benefits of a Blue Zone diet is that it serves as a sustainable lifestyle, rather than a fad diet that individuals give up within a few months.

What Foods Are Recommended for Blue Zone Diets?

Foods recommended for Blue Zone diets can vary depending on the parts of the world, as each identified area has different cultures and agricultural tendencies. That said, there are a few types of foods that are foundational across several Blue Zones.

These foods include: 

• Legumes
• Olive oil
• Sourdough or whole wheat bread
• Leafy greens
• Fruits and vegetables 
• Whole grains
• Yams and sweet potatoes
• Nuts and seeds

Some key aspects that unite these foods include that they are rich in fiber, vitamins, minerals, antioxidants, and other nutrients. Blue Zone diets are also heavily reliant on plants, which are anti-inflammatory in nature, promoting healthy cells.

Another crucial component of these diets is the foods they don’t include, like sugary foods, processed foods, and those high in saturated fats. Diets high in these foods are often associated with higher risks of conditions like type 2 diabetes and cardiovascular disease. With less of these foods in their diets, populations in Blue Zones have lower risks of these conditions and better health outcomes.

Do People Lose Weight on the Blue Zone Diet? 

Yes, some people do lose weight on the Blue Zone diet. Blue zone diets may work differently for everyone depending on the foods they eat and their body’s unique composition. However, it’s the foundational principles of the diet that can have resounding effects on weight loss.

For example, eating high-fiber whole foods will keep you full longer, reducing your tendency to snack, while mindful eating also reduces your likelihood of overeating. Additional principles, such as substituting plant-based foods for processed foods like lunchmeats or bacon, can also reduce inflammation in the body to promote a healthier metabolism. 

Other factors like a sense of community and a more positive mood can help target stress-related weight gain. All together, many people who follow the Blue Zone diet are likely to experience weight loss or healthy weight management. 

Lessons To Learn From Blue Zone Diets

With positive health outcomes in the populations of Blue Zones, it’s clear that they are doing something right. Built on principles that have research-backed benefits, Blue Zone diets offer plenty of opportunity to learn from. 

Eat More Fruits and Vegetables

You’ve heard since elementary school that fruits and vegetables are vital aspects of any diet, but Blue Zones take this idea and run with it. In every one of these regions, fruits and vegetables are fundamental to the diets of residents that live there and are key to their long life-spans. These fruits and veggies offer a ton of nutrients, known as antioxidants, that slow cell aging, promote metabolic health, and reduce the risk of disease.

Some fruits and vegetables to turn to include leafy greens, sweet potatoes, colorful peppers, and more. Be sure to incorporate a variety of colors of vegetables on your plate so that you can get a diverse number of vitamins, minerals, and precious phytonutrients.

Whole Foods Make a Difference

Whole foods are a foundational part of the Blue Zone diet, and the example set by these regions proves that they should be part of any diet. Eating whole, minimally processed foods that are high in fiber and other nutrients helps keep you full longer to promote weight loss and lasting wellness.

Whole foods may include: 

• Whole grains, like oats or brown rice
• Nuts 
• Beans and lentils
• Eggs
• Fruits and vegetables

Mindful Eating Matters

Lessons learned from Blue Zones highlight that it’s not just what you eat, but also how you eat. Mindful eating is the practice of being more conscious of all your eating habits, from understanding when you are hungry to realizing when your body is telling you that you’re full. 

The Blue Zone diet maintains the habit of eating only until you are 80% full, requiring you to be in tune with your body and its natural impulses. The concept of mindful eating does the same—requiring that you pay attention to when you feel hungry or full and understand when your body wants more food and when it’s not needed.

Some ways you can follow mindful eating habits include:

• Eating without distractions like the TV or your phone
• Pay attention to your body’s cues for feeling hungry and full
• Practice portion control to eat only what you need
• Eat for nourishment as your primary purpose rather than entertainment

It’s More Than Just Diet

Blue Zones show us that a nutritious diet is vital to promoting health and wellness, but it is just one piece of the puzzle. Although your diet matters, it’s crucial to combine a focus on the things you eat with a variety of other habits as well. 

Some other healthy habits that Blue Zones highlight as valuable include: 

• Incorporate movement
• Surround yourself with community
• Incorporate stress management 
• Prioritize time with your loved ones

Building these habits will not only encourage you to lose weight but also offer a variety of additional benefits. Ultimately, it’s essential to keep your holistic health in mind in any weight loss journey— habits like reducing stress will promote a stronger metabolism and mental state and put you in a better position to lose weight.

Weight Loss and Wellness Go Hand-in-Hand

Given the lessons we’ve seen from Blue Zones, if you are interested in losing weight, then you must prioritize your overall wellness first. You can’t experience sustainable, healthy weight loss without targeting your overall wellness. After all, Blue Zone diets are not focused on weight loss, yet weight loss is a significant benefit of these diets. 

It may sound counterintuitive, but the goal of losing weight should not be founded solely on shedding pounds—the idea that the numbers on a scale define your wellness is outdated. If you focus on living a lifestyle that promotes your overall health by getting the right nutrients and eating healthy foods, then the benefits surrounding weight loss are bound to follow. 

How To Put These Lessons into Practice

Understanding the lessons behind the Blue Zone Diet is step one, but putting them into action is the easier-said-than-done step two. As with any lifestyle change, staying accountable and taking those consistent steps are some of the biggest challenges. Still, reshaping your eating and lifestyle habits to align with some of the habits found in Blue Zones can all go a long way toward long-term wellness.

You can put these lessons into practice by:

• Seeking the support of family members or friends to help you stay accountable.
• Developing a strategic meal plan that incorporates these ideas.
• Reflecting on your relationship with food and when you want to eat
• Being more conscious of the ingredients that you are buying from the grocery store.
• Setting clear goals and developing a plan for working towards them.

If you’re ready to put these strategies into action, consider the support of a holistic weight loss and wellness program. At re:vitalize, we have a team of empathetic, expert weight loss coaches and board-certified nutritionists dedicated to supporting individuals in their weight loss and wellness journey. Through regular check-ins, we’ll help you stay accountable, monitor your progress for lasting success, and offer all the benefits of a nutritionist.

Create Your Blue Zone with re:vitalize weight loss and wellness 

Blue Zones offer a valuable example to look to for individuals who are interested in shedding pounds and simply just feeling healthier. These parts of the world show the value of healthy lifestyle habits and nutritious foods for promoting longer lifespans, a healthy weight, and a higher quality of life. By leaning into the principles of a Blue Zone diet, you could also experience the benefits.

Our programs at re:vitalize support individuals with weight loss by promoting healthy habits and offering the guidance of our empathetic weight loss coaches. Like the Blue Zone diet, re:vitalize Flexible Weight Loss and Weight Loss and Metabolic Repair programs focus on incorporating foods that are nutrient-rich and anti-inflammatory in nature. Through a focus on repairing your metabolism and addressing the root causes of weight gain, we’ll help you achieve lasting weight loss once and for all. 

Schedule a virtual or in-person consultation with our team here at re:vitalize to learn more about how to take charge of your weight loss and overall wellness.