Can you lose weight on the Blue Zone diet?

Move over fad diets, if you are on the lookout for a healthy, balanced and nutritious diet that can help you lose weight, then the Blue Zone diet makes for a strong case. Relying on fibre-rich foods, and healthy fats, this diet is sure to not only help you lose extra kilos but also stay healthy and live longer. It also follows the concept of eating till you are 80 per cent full, which goes a long way in reducing overeating. Besides portion control, it also makes your gut stronger and helps you follow a healthy lifestyle. Check out all that you need to know about the Blue Zone diet and how it can help you lose weight.

What is the blue zone diet?

The Blue Zone diet is inspired by the diet of individuals who live in Blue Zones—places where people are believed to live the longest and be the healthiest. The Blue Zone diet focuses on plant-based foods such as vegetables, fruits, whole grains, legumes, and nuts while restricting processed foods, added sugars, and red meat, states this study, published in the journal Biochemistry, Genetics and Molecular Biology. “Individuals living in Blue Zones also eat fish, dairy products, and healthy fats such as olive oil, but in moderation, with most of them eating traditional home-cooked food,” explains dietician Veena V. This diet, along with regular exercise and strong social bonds, leads to longevity and general wellness.

How does the blue zone diet help in weight loss?

The Blue Zone diet aids in weight loss by focusing on whole foods from plants that are inherently low in calories and high in fibre which keeps you satiated longer. It restricts the consumption of processed foods, added sugars, and unhealthy fats to minimise overall calorie consumption. The diet encourages mindful eating styles, for instance, portion moderation and dining until one feels 80% full, a practice which reduces overeating.

A study, published in the American Journal of Lifestyle Medicine, states that people in the Blue Zones eat their smallest meal in the late afternoon or early evening, and then, they do not eat any more the rest of the day. This can also aid in weight loss.

Weight loss benefits of the blue zone diet

As we see the diet can help you shed extra kilos. Here is how it does this:

1. High in fibre, low in calories

The diet allows you to eat high-fibre foods. A study, published in the journal Nutrition and Metabolism, states that fibre consumption has a direct link with weight loss. Fibre content in vegetables, fruits, legumes, and whole-grain sources is very high. Fiber keeps you feeling full for longer and eliminates hunger as well as reduces the urge to eat too much. Since foods rich in fibre contain fewer calories, to begin with, they assist a calorie deficit diet without making you very hungry.

2. Fewer processed foods and added sugars

Blue Zone diet emphasises on the consumption of whole foods and avoids sugary and processed food, which contribute to weight gain. “Processed food tends to be full of unhealthy fats, refined carbohydrates, and artificial ingredients that cause weight gain,” says Veena. By excluding them, you automatically lower calorie consumption and enhance metabolism.

3. Encourages healthy gut bacteria

A plant-based diet, especially one with highly fermented foods (such as miso and yoghurt), this aids in developing a healthy gut microbiome. Beneficial gut bacteria are important for metabolism and digestion. A balanced gut minimises bloating, enhances digestion, and maximizes the body’s capacity to burn fat effectively.

4. Promotes portion control and mindful eating

Blue Zone communities engage in mindful eating, which entails dining until 80% full. This helps to avoid overeating and keep people healthy. Slow eating and enjoying meals also helps the body recognize fullness, which minimizes unnecessary calorie intake.

5. Encourages an active lifestyle naturally

The Blue Zone way of life is not merely about food; it encompasses everyday movements such as walking, gardening, and domestic chores. This adds to calorie reduction without exercise. Coupled with a nutrient-dense diet that is low in processed foods, this way of life results in gradual and sustainable weight loss.

How to follow the blue zone diet?

To follow the Blue Zone Diet, one needs to do the following:

• Eat plant-based, whole foods with minimal consumption of processed food and unhealthy fats.
• Prioritise vegetables, fruits, whole grains (brown rice, quinoa, whole wheat), legumes (beans, lentils, chickpeas), and nuts as your primary source of nutrients.
• Healthy fats are obtained from foods such as olive oil, avocados, and nuts, whereas protein must be predominantly from plant-based foods, supplemented with limited quantities of fish, eggs, and dairy.
• Meat is consumed in limited quantities, solely as a side dish, not the centre of meals.
• Avoid processed foods, refined sugars, artificial preservatives, and excess dairy or red meat.
• Blue Zone populations also practice mindful eating, including consuming until 80% full and maintaining an active lifestyle. This method not only aids in weight loss and longevity but also overall wellness by minimizing inflammation and aiding the gut.

Who should not follow the blue zone diet?

The Blue Zone Diet is generally healthy, but it may not be ideal for individuals with high protein needs, those with specific medical conditions requiring tailored diets such as kidney disease or severe food allergies, or people who struggle with digesting legumes and high-fibre foods. Anyone with dietary restrictions should consult a healthcare professional before making major changes.

Therefore, with a focus on a fibre-rich, healthy meal, the Blue zone diet is one that can help you lose kilos effectively. However, make sure to consult a doctor before following the diet if you suffer from any underlying medical conditions.