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Lose Abdominal Fat in 150 Days with the Blue Zones Diet

Lose fat and get fit with this diet.
FACT CHECKED BY Christopher Roback

The Blue Zones diet/lifestyle not only encourages eating nutritious foods, but those foods are also great for fitness and fighting belly fat. Most importantly, the foods are delicious, which makes the diet sustainable in the long term. "They have inherited time-honored recipes or developed recipes on their own to make healthful foods taste good—a hugely important part of the Blue Zones diet, because if you don't like what you're eating, you're not going to eat it for very long," says Blue Zones founder Dan Buettner. Here are 10 Blue Zones diet staple foods that can help you burn fat and get fit.

Leafy Greens


Vegetables—especially green vegetables—are part of the Blue Zones diet, and tend to be filling, nutritious, and low in calories, making them ideal for fat-burning and weight loss. "Generally, the idea is to choose natural, plant-based foods most of the time and enjoy eating them — making eating a ritual and pleasant experience rather than just shoving food into your mouth," family nurse practitioner Alexandra Lessem tells Banner Health. "What you eat is important, but how you eat it, and with whom, is even more important."


Black beans in a wooden spoon with cilantro and onions in the background

Beans are full of fiber, which makes them ideal for weight loss. "Some fiber helps keep stool moving in the large intestine," says the Mayo Clinic. "Other types of fiber help a person feel full for longer. That can lower the overall calories consumed and help with weight control."



Nuts are part of the Blue Zones diet and can help with weight loss. "Eat nuts during your meal," Joan Sabaté, MD, DrPH, director of the Center for Nutrition, Lifestyle and Disease Prevention at LLUSPH, tells Loma Linda University Health. "Put them at the center of your plate to replace animal products. They're very satiating."

RELATED: Top 8 Superfood Smoothies You Should Eat Every Day to Lose Weight

Whole Grains

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic background

Whole grains and sourdough are good for burning fat. "Regularly eating more whole-grain foods might lower the risk of high blood pressure, also called hypertension,"  Katherine Zeratsky, RD, LD, tells the Mayo Clinic. "Eating more whole-grain foods offers many health benefits. It can help manage weight since whole-grain foods have fiber, which can make you feel full longer."

Seasonal Fruits

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.

Fruits are part of the Blue Zones diet, especially local and seasonal fruits. "Don't be afraid of the sugar in fruit — welcome it," Rachel Lander-Canseco, RD, tells Keck Medicine of USC. "For some reason, people think that because fruits are sweet that they're off-limits," she says. "Fruits are high in fiber, vitamins and minerals, so the benefits you get from them outweigh the glucose impact that you would get from say, bread, white flours or other carbohydrates."

Potatoes and Tubers

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.

Potatoes can be enjoyed on the Blue Zones diet, and may encourage weight loss. "Potatoes rate very highly on the satiety index, which means they keep you fuller and satisfied for longer after eating," dietitian Riley Kusuma tells Bupa UK. "Half a medium sized potato will count as one of your servings of vegetables per day. And a balanced main meal should include half a plate of non-starchy vegetables, a quarter plate of carbohydrates or starchy vegetables and a quarter plate of protein."

RELATED: 20 Superfoods for People Over 50

Low Sugar

sugar cubes on black backround. Sugar is unhealthy nutrition and leads to obesity, diabetes, dental care

There is very little added sugar on the Blue Zones diet, which is good for losing abdominal fat. Beware of hidden sugars, experts warn. "Foods like granola bars, ketchup, yogurt or breakfast cereals may also have hidden sugars," Brenda Rea, MD, DrPH, PT, RD, tells Loma Linda University Health. "If you're not sure if something has sugar, read the labels and look for those lesser-known names of sugar."

Minimal Meat


The Blue Zones diet is 95 percent plant-based. "Eat meat twice a week or even less in servings sized no more than two ounces cooked," Buettner says. "Favor true free-range chicken and family-farmed pork or lamb instead of meats raised industrially. Avoid processed meats like hot dogs, luncheon meats, or sausages."

Goats/Sheeps Milk Cheese

Woman drinking milk

Limit cow milk and enjoy sheep/goat's milk instead. "Small amounts of sheep's milk or goat's milk products—especially full-fat, naturally fermented yogurt with no added sugars—a few times weekly are okay in a Blue Zones diet," Buettner says. "Goat's and sheep's milk products do figure prominently in the traditional menus of both the Ikarian and Sardinian blue zones."

RELATED: I Lost 95 Pounds in 18 Months With These Basic Changes

No Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad Carbohydrates

The Blue Zones diet heavily focuses on whole foods over processed, packaged junk foods. "Throughout the world's blue zones and their diets, people traditionally eat the whole food," Buettner says. "They don't throw the yolk away to make an egg-white omelet, or spin the fat out of their yogurt, or juice the fiber-rich pulp out of their fruits. They also don't enrich or add extra ingredients to change the nutritional profile of their foods." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more
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