Blue Zones Diet: 6 Steps To Beauty And Longevity

With the advent of each new diet, we traditionally pay attention to such moments as reducing the calorie content of the day, restricting food, avoiding alcohol and establishing psychological "framework". In this article, together with Anna Ivashkevich, a nutritionist, clinical psychologist-nutritionist and member of the union of the National Association of Clinical Nutrition, we will talk about another well-known method that differs in a non-standard approach to losing weight - the blue zones diet. It is associated with five regions, the locals of which can boast of enviable longevity, vitality and health.

Basic principles of the blue zones diet

The essence of the Blue Zone diet is to evenly distribute all the nutrients in your diet, namely:

20% - proteins
60% Correct Carbohydrates
10% fat

At the same time, the main source of protein are foods such as fish, seafood and legumes (chickpeas, lentils, beans, etc.). Vegetables, fruits, nuts, unprocessed grains of cereals, seeds, and fats - avocados, vegetable oils, shellfish, beef broth, fish are considered as a source of non-digestible carbohydrate (read also: “Weight loss formula: what is the balance of BJU, and how to calculate it ").

Meals consist mainly of two meals - breakfast and dinner. Lunch, as a rule, is either "off-screen" or accompanied by some kind of vegetable, fruit or a cup of coffee.

6 steps every day for weight loss and recovery

1. Eat 5-6 servings of vegetables or fruits daily. Place them prominently in a vase or bowl. Do not hide them in the refrigerator - this way you are more likely to constantly "bump" into the right foods.

2. Eat nuts every day. This product lowers blood cholesterol levels, protects the heart and promotes longevity. Eat about 50 grams of nuts five times a week. The best options are almonds, pecans, walnuts, pine nuts, and pistachios.

3. Try to eat broths and soups every day. It can be beef broth, fish broth or vegetable-based broth, puree soup (read also: “Creamy soup in half an hour: 3 delicious recipes”).

4. Chew food thoroughly with every meal. Take your time, don't eat on the run, enjoy every bite of your meal. By the way, there is a life hack in case you cannot slow down the rate of food intake: eat with your other hand. If your worker is on the right, take a spoon with the left and start breakfast. This principle will help you to treat your meal more thoughtfully.

5. Eat legumes every day. Especially tofu. According to the blue zones diet system, this particular product should become the basis of your dinners and lunches. Residents of the "blue zones" add to their diet a fairly large amount of beans, chickpeas, lentils, adzuki beans, peas. When preparing these products, heat treatment is encouraged. Stewed or baked beans with vegetables are the key to a hearty and healthy dinner.

6. Leave at least 15 minutes for yourself every day.

Pros of the Blue Zone Diet

The main benefit of the Blue Zone diet is that it significantly reduces the risk of chronic disease. All this is due to the correct selection of products and the absence of canned food, semi-finished products, red meat, and refined products in the diet.

Fiber, which makes up a larger percentage of your diet, will help keep your digestion comfortable and lower your risk of diabetes. The Blue Zone Diet will be effective for weight loss and control.

And, of course, prolongation of youth thanks to antioxidants that protect the cells of our body from damage, viruses, and infections.

Nutritionist advice

This type of food should not be administered "for a week or two." If you want to achieve real results, you have to make it a way of life. This will bring maximum results to your figure and improve your overall health.

It is important to note that this advice applies not only to the Blue Zone diet, but to most other well-known diets. Listen to your body and be sure to get tested before you "sit down" on the next trendy diet.