If you’re looking for a diet that isn’t really a “diet,” the Blue Zone Diet might be worth the research. (We’ve done it for you, btw.) This diet is more like a way of life rather than a restrictive eating plan, and like with the Mediterranean diet, you can have wine (in moderation, of course).
The Blue Zone Diet is about living your best life for as long as you can.
What is the Blue Zone Diet?
The Blue Zone Diet is more of a lifestyle than a traditional “diet.” It’s based on the dietary habits of people living in the world’s “Blue Zones” — regions where people have been known to live long, healthy lives well into their 100s. These areas include Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California).
The Blue Zone Diet is plant-based, with a focus on whole, unprocessed ingredients. (Something often hard to find in highly processed Western diets).
Who invented it?
Dan Buettner is a National Geographic Fellow, author, and explorer. He’s also the co-founder of Blue Zones Kitchen, made-to-heat-and-eat Blue Zones-inspired meals.
Buettner and a team of researchers studied people’s lifestyles and eating habits in these regions and developed the Blue Zones concept, a blueprint for living a longer, healthier life.
During his travels, he identified nine habits that lead to longevity:
- Natural movement: In the Blue Zones, people don’t go to the gym or force themselves to get on a Peloton. Instead, they move naturally throughout the day, gardening, walking, and doing chores. According to Buettner, people living in these areas move every 20 minutes.
- Stress management (downshift): Stress is everywhere; the difference is in how you manage it. The people in the Blue Zones have daily rituals to help reduce stress and inflammation (a huge risk factor for chronic illness).
- Purpose: People in the Blue Zones have a strong sense of purpose, which, according to Buettner, reduces the risk of dying by 15% (based on a Canadian study that followed 6,000 people for 14 years).
- Moderate alcohol intake: Wine at mealtime isn’t uncommon in the Blue Zones. Most people drink a minimum of two glasses a day.
- 80% rule: The 80% rule is about eating until you’re 80% full. Praying before meals and eating slowly or without a screen in front of your face are all ways to eat “mindfully” and stick to the 80% rule. Most people in Blue Zone areas eat a large breakfast, a small lunch, and an even smaller dinner.
- Communication: In these communities, family comes first (as it should). Centenarians spend a considerable amount of time working on their relationships with family and close friends.
- Belonging: Many people in Blue Zone areas are faith-based and belong to a church of some kind. According to Buettner, people who regularly attend faith-based services live four to 14 years longer than those who don’t.
- Supportive social circles: Have you ever heard the saying “birds of a feather flock together”? (My grandma used to tell me this all of the time when I was younger.) If you haven’t, it basically means people who operate in the same social circles tend to have similar behaviors and health outcomes. So, if you hang out with people who spend every night at the bar, you’re more likely to do the same.
The Blue Zone Diet: Tips for getting started
Focus on plant-based foods
Veggies, fruits, and whole grains should be the foundation of your diet. Fill at least two-thirds of your plate with plant-based foods. Choosing colorful produce is an easy way to make sure you’re getting a variety of nutrients.
“Transitioning to a Blue Zone diet is much like shifting to a plant-based diet,” Carolina Schneider, MS, RD, and advisor to Daily Harvest, tells The Manual. “Start by adding more plant foods to your meals, including fruits, vegetables, whole grains, and legumes.”
Limit or eliminate land-dwelling meat
Going cold turkey isn’t easy or sustainable. Instead, Schneider recommends gradually increasing the number of meatless meals each week by starting with “Meatless Mondays” and eventually incorporating plant-based proteins like tofu, edamame, tempeh, beans, lentils, chickpeas, and peas in place of animal proteins.
Note: If you choose tofu or another soy-based meat alternative, be sure to buy organic to avoid genetically modified ingredients.
Eat fish two to three times per week
Red meat is pretty much off-limits in the Blue Zone diet, but you can eat fish. Any fish that’s low in mercury and high in omega-3s is a good option.
Don’t skimp on the beans
Beans, lentils, and other legumes are a staple in Blue Zone diets. They’re also a great source of protein, fiber, and complex carbs.
Plus, they’re versatile. Just add them to your soup or salad, or make them a side dish.
Opt for whole grain or sourdough
If your bread label has the word “bleach” anywhere in the ingredient list, it’s probably not doing your health any favors. Choose whole grains or sourdough bread instead.
These breads have a lower glycemic index than your typical grocery store bread options (e.g., anything that reads “Pepperidge Farm, Sara Lee, or Thomas), meaning they won’t spike your blood sugar as quickly.
Swap chips for nuts
Instead of reaching for a bag of chips, Schneider recommends going for a handful of nuts or seeds.
“Replace saturated fats with healthy fats: use olive oil instead of butter and hummus instead of cream cheese,” she adds.
Limit your dairy, including cheese and eggs
Cheese is so good, but it can be inflammatory and high in saturated fat, so it’s best to eat it on occasion, if at all. Stick to low-fat or non-fat options or consider plant-based alternatives like nut-based cheeses.
Eggs are high in protein, but they’re also high in cholesterol. If you’re an egg lover, try not to eat them more than a few times per week.
Choose “whole” foods
“Focus on whole, minimally processed foods — think of simple, single-ingredient items like oats, beans, nuts, and rice — and avoid processed, packaged foods that contain multiple ingredients,” Schneider says.
Anything that comes in a box is likely not a whole food. Your best bet is to peruse the outer aisles of the grocery store. This is where you’ll find the freshest, least processed items. Or, better yet, go to a farmer’s market to get local, seasonal produce.
Avoid sugary beverages and other sweets
If you have any soda in the fridge, it’s time to toss it. Sugar is a killer — literally — and sugary beverages are one of the biggest contributors. If you need a pick-me-up, go for unsweetened tea, coffee, or water instead.
Natural sweeteners like fruit and honey are OK in moderation, but processed sugar should be avoided as much as possible.
Drink tons of water
Water is a non-negotiable part of any diet. We literally cannot live without it. To up your intake, consider buying one of those massive gallon-sized water bottles with the progress lines on them to help you track your daily consumption.
If you get tired of drinking water, add fruit or herbs (like lemon, lime, cucumber, or mint) for a natural, calorie-free flavor boost.
Blue Zone Diet FAQs
Have questions about the Blue Zone Diet? We’ve got answers.
Can it really help you live to 100?
Schneider says: Yes, absolutely!
“The Blue Zones research suggests that the diet and lifestyle habits of people in the Blue Zones play a key role in their longevity and quality of life,” she tells The Manual. “These populations have significantly lower rates of chronic diseases like heart disease, diabetes, and cancer. Most importantly, they aren’t just living to 100 — they’re thriving.”
Is it safe?
Yes, the Blue Zone Diet is generally safe for most people. It’s rich in vitamins, fiber, antioxidants, healthy fats, and other nutrients that are designed to help us live happier, healthier lives.
As always, it’s best to check with your doctor before making any major changes to your diet, especially if you have a pre-existing condition, food sensitivity, or allergy.
Who shouldn’t try this diet?
“Individuals with nutrient deficiencies or on a medically required high-protein or specialized diet may need to adapt the Blue Zone Diet to fit their unique needs,” Schneider says. “Additionally, people with allergies to common Blue Zone foods like soybeans and tree nuts should approach the diet with modifications.”
