The Diet for Living Longer
Discover the longevity diet inspired by blue zones. Legumes, plant-based foods, moderate calories. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 55 years old, 132 lbs
Active woman, 55 years old, 132 lbs
Sedentary man, 55 years old, 165 lbs
Active man, 55 years old, 165 lbs
Blue zones: lessons in longevity
Blue zones are 5 regions of the world where people live the longest: Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California). Despite their cultural differences, these populations share common dietary habits.
Dietary principles of centenarians
Blue zone inhabitants eat mainly plants (95% of their diet), consume legumes daily, practice caloric moderation (stopping at 80% fullness in Japan), and eat little meat (5 times per month maximum). They favor whole, unprocessed foods.
The Mediterranean diet and longevity
The Mediterranean diet is the most studied for its effects on longevity. It reduces cardiovascular risks, diabetes, certain cancers, and cognitive decline. Its pillars: olive oil, fish, vegetables, fruits, nuts, and moderate red wine consumption.
Intermittent fasting and autophagy
Fasting periods can activate autophagy, a process where cells eliminate their damaged components. Intermittent fasting (16:8 for example) or moderate caloric restriction could contribute to longevity, but human evidence remains to be confirmed.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to the Longevity Diet
Important: This information is for educational purposes only. Longevity depends on many factors (genetics, environment, lifestyle). Consult a healthcare professional for personalized guidance.
The longevity diet draws inspiration from the world’s longest-lived populations and decades of nutritional research.
The 9 Blue Zone Principles
1. Plant-dominant diet
95% of calories come from plants:
- Vegetables: at every meal
- Fruits: 2-3 servings per day
- Legumes: beans, lentils, chickpeas
- Whole grains: brown rice, oats, quinoa
2. Legumes: the pillar of longevity
Beans, lentils, and chickpeas are consumed daily in all blue zones:
- Rich in plant proteins
- Excellent source of fiber
- Low glycemic index
- Inexpensive and versatile
Goal: 1/2 cup of legumes per day.
3. The 80% rule
In Okinawa, they say “Hara hachi bu”: eat until 80% full. This natural restriction:
- Reduces caloric intake by 10-20%
- Avoids blood sugar spikes
- Lightens digestion
4. Meat: a side dish, not the main course
Centenarians eat meat on average 5 times per month, in small portions (about 3-4 oz). Fish is more frequent (2-3 times per week).
The Role of Lifestyle
Diet is only part of the equation:
- Natural physical activity: walking, gardening
- Strong social ties: family, community
- Sense of purpose: reason to get up in the morning
- Stress management: napping, meditation, rituals
Why Voical Can Help You
With Voical, gradually adopt the dietary habits of blue zones. Track your consumption of legumes, vegetables, and observe the evolution of your diet toward a healthier and more sustainable lifestyle.