One expert swears by a simple ‘rule’ for longevity and weight loss (stock image) (Image: Getty)
An expert on the world’s rare ‘Blue Zones’ has revealed what he claims is a straightforward principle for achieving both weight loss and a longer life. Dan Buettner, 65, studies various regions of the world where residents reportedly have a significantly higher likelihood of living to 100 than the average American.
While adhering to a plant-based diet, consuming substantial amounts of beans, and even regular gardening feature among Dan’s recommendations, he maintains that one of the ‘simplest’ guidelines relates to snacking behaviour. In a recent TikTok post, he explained his view.
« One of the easiest things to remember if you want to lose weight and live longer through diet is simply stop snacking, » Dan claimed. « Marketers will tell you all the time that you need this extra little boost of Omega-3s or nutrients or fibre, protein. You don’t.
« The pattern we see very clearly in the Blue Zones is you have a big breakfast, a medium-sized lunch and a small dinner, and then you let your digestive system rest for 14 hours and also let it rest between meals. And we’ll see you when you’re 100. »
He then added: « One of the simplest, most practical rules for weight loss and longevity: stop snacking. »
Dan is far from alone in holding this view. Prior research has similarly cautioned that unhealthy snacking may undermine the advantages of nutritious meals, including a 2023 King’s College study.
Out of more than 1,000 study participants, a quarter reported consuming nutritious main meals whilst indulging in ‘poor-quality snacks’, including heavily processed items and sweet treats. These snacking habits were linked to several concerning health indicators, such as elevated BMI, increased visceral fat deposits and raised triglyceride levels, all factors connected to metabolic conditions, including stroke, cardiovascular disease and obesity.
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At the time, Dr Sarah Berry from King’s College London and chief scientist at ZOE, said: « Considering 95% of us snack, and that nearly a quarter of our calories come from snacks, swapping unhealthy snacks such as cookies, crisps and cakes to healthy snacks like fruit and nuts is a really simple way to improve your health. »
As Dr Berry suggests, the detrimental effects of snacking largely depend on the type of snack a person selects. This point was emphasised in a separate 2023 study from the American Society for Nutrition.
Kate Bermingham, PhD, a postdoctoral fellow at King’s College, who worked on the study, explained: « Our study showed that the quality of snacking is more important than the quantity or frequency of snacking, thus choosing high-quality snacks over highly processed snacks is likely beneficial.
« Timing is also important, with late-night snacking being unfavourable for health. »
Healthy snack ideas
The NHS Better Health campaign has explored a variety of potential snack ideas and recipes on its website. Here are five summarised suggestions:
- Sliced fruit with yoghurt
- Boiled eggs
- Sugar snap peas with low-fat hummus
- Toasted malt load with strawberries
- Rice cakes with low-fat cream cheese and cucumber
The website also adds: « DIY snacks can be healthier and often cheaper than packaged ones. Making them with the kids can also be lots of fun and a great activity to do together. Give these great, easy-to-prepare snack ideas a try today! »
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