With so many diets and fads in the world, sometimes it’s good to pause and not overthink things. We often make nutrition far more complicated than it needs to be.
It really depends on what you’re striving for. Are you chasing a certain aesthetic look? Training for a sport? Or do you simply want to be healthy? If you’re training for a sport or need to maintain a specific body fat percentage to stay competitive, then a strict diet and training regimen may be necessary. But even that is usually temporary—as long as the sport lasts.
Many people confuse extreme diet fads with true health. Even athletes, who are disciplined and focused, often have more food variety than what’s allowed on some of today’s restrictive diets. Before jumping into any plan, it’s worth doing your homework and understanding where these diets come from. Many of them were originally created for people with medical conditions and were never meant for mainstream use.
If you look at the world’s Blue Zones—regions where people consistently live longer, healthier lives—you’ll notice something fascinating: they’re not following keto, carnivore, low-fat, or any of the latest diet trends. Instead, their diets are simple, balanced, and focused on quality. In our society, we often try to mimic flavours or textures to fit into fad diet rules and end up relying on ultra-processed (UPS) foods to hit extreme protein or fat targets. These unrealistic approaches tend to be short-lived and often lead to rebound weight gain—sometimes even more than before starting. I’ve also seen other health effects from these extreme diets, including type 2 diabetes, adrenal fatigue, and new food allergies that developed after coming off them.
Blue Zone communities thrive on a very different approach to food and lifestyle. They don’t count calories, take vitamin supplements, weigh out their fats, proteins or carbohydrates, or read labels obsessively. They eat more intuitively and they celebrate with food. Their meals centre around locally sourced fruits and vegetables—largely pesticide-free and organically grown. When not harvesting from their own gardens, they buy from local markets or farms, typically within a 10-mile radius. They’ve inherited time honoured recipes or created their own ways to make healthful foods taste good—because if you don’t enjoy the food you’re eating, you won’t eat it.
Beyond diet, Blue Zone residents also rely heavily on NEAT (Non-Exercise Activity Thermogenesis)—all the natural movement they do throughout the day. Their activity often comes from daily chores and walking, rather than structured exercise sessions. They also maintain strong social connections, understanding that regular human interaction is vital for well-being.
Of course, our modern lives are quite different from those in the Blue Zones, and it may not be realistic to fully adopt their lifestyle. But we can learn from them. We can incorporate more NEAT into our day, and since most of us don’t move naturally all day long, scheduling regular exercise is almost always necessary. Without access to a year-round garden or wild-sourced foods, we can still support local farmers and buy fresh or frozen produce.
Finally, a little guidance can go a long way. Understanding your macronutrient needs helps ensure you’re eating a balanced diet that supports your health goals. Marketing today can be misleading—many products claim to be “healthy” or contain “healthy ingredients” even if those ingredients are present only in tiny amounts. Taking time to learn what’s truly nutritious and what’s just clever packaging can make all the difference.
And if you’re not sure where to start or how to balance it all, let us at DEEM help you create a realistic, long-term plan that fits your lifestyle and helps you feel your best.
https://www.bluezones.com/2020/07/blue-zones-diet-food-secrets-of-the-worlds-longest-lived-people/
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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