While many people are addicted to following harsh diets or "trending" on social networks, the Blue Zone diet - inspired by the countries with the highest life expectancy in the world - has quietly proven its sustainable and safe effects, especially in weight control.
Blue Zone is a term used to refer to areas such as Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Loma Linda (USA) and Ikaria (Greec) - where people live long lives and are less sick. The diet in these regions is mainly based on plant-based foods: vegetables, fruits, whole grains, beans and nuts. In addition, people only eat fish, milk and red meat to a limited extent, prioritizing traditional foods, cooking at home.
According to nutritionist Veena V, currently working at the Indian Institute of Nutrition & Health Sciences: Blue Zone is not just a way to eat, but a comprehensive lifestyle - eat slowly, eat just enough, live dynamically and maintain healthy social connections. That is the key to maintaining an ideal weight and living longer.
Unlike harsh weight loss methods, Blue Zone recommends that users eat until they are 80% full (learning from the Japanese principle of Hara Hachi Bu). This helps reduce overeating, eating while listening to the needs of the body.
A study published in the American Journal of Lifestyle Medicine also shows that people in green areas often eat a main meal early in the afternoon and do not eat anything afterwards - which contributes to boosting metabolism and reducing excess fat accumulation.
In addition, foods rich in fiber such as beans and whole grains also help nourish the intestinal microflora - an important factor in the process of losing weight and improving digestive health. Expert Veena V emphasizes: "When the intestines are healthy, the absorption and metabolism of energy takes place more effectively, thereby helping to control weight better".
However, the Blue Zone diet is not for everyone. People with high protein needs, kidney disease, or indigestion of foods rich in fiber should consult a doctor before applying.
