Comparing the Blue Zone Diet With the Keto Diet

By George Alvarez

This book contains strategies that which diet is suitable for you, Keto Diet, or the Blue Zone Diet. The book starts with an introduction to the Ketogenic Diet and Blue Zone Diet. It then proceeds with discussing the different effects of both diets on the human body and system. It also includes a brief description of both diets and their advantages at the end of the book. I hope you enjoy it!

• Language: English
• Publisher: George Alvarez
• Release date: May 12, 2021
• ISBN: 9798201469993

Book preview

Contents

Introduction

Chapter 1

What is Blue Zone

Chapter 2

How Your Diet Affects Stress Levels, for Better or Worse

Chapter 3

Blue Zone Rituals

Chapter 4

The Blue Zone Food Menu

Chapter 5

Easy to make Blue Zones Dishes

Chapter 6

KETOGENIC DIET

CHAPTER 7

BENEFITS OF KETO DIETS

CHAPTER 8

RISKS AND COMPLICATIONS

CHAPTER 9

WHAT IS KETOSIS?

Benefits of ketosis

CHAPTER 10

KETONE

CHAPTER 11

How Your Diet Can Affect Stress Levels, for Better or Worse

CHAPTER 12

Keto diet and Male and feminine Libido

References

Introduction

There are increasing cases of obesity and weight related problems occurring in the American society. Because of that, life expectancy is dropping at ridiculous rates. More diseases and sicknesses are prevalent today.

The quick fixes of dieting and going to the gym are no longer enough, something more substantial is required. And that is a basic change in our lifestyles.

This book explores two diets - the Blue Zone diet and the Keto diet which have been proven to help with weight loss and increase the life span. More than being two regular diets, the lifestyles of those who abide by these diets are explored.

As you progress with each chapter, you will learn how to apply these diets not only as an eating regimen, but as a way of life for healthy living and longevity.

Chapter 1

What is Blue Zone

The Blue Zones are parts of the world home to people who live much longer than the average person. Blue Zones was a term Dan Buettner coined during his research on areas where people lived the longest. As he, alongside Michael Poulain and Gianni Pes, got deeper into their research, they noted five areas where people have lived for the highest number of years compared to the rest of the world.

Loma Linda in California

These are the Seventh-Day Adventists, a deeply, religious group. They are vegetarians who live in close-knit environment.

Costa Rica, particularly Nicoya Peninsula

The major diet here are corn tortillas and beans. People of this region work hard till their old ages and work according to their life purposes which they term plan de Vida

Okinawa in Japan

Here, some of the world’s oldest women live here. Their major diet revolves around soy and they practice a meditative exercise known as tai chi.

Ogliastra in Sardina

This is where some of the oldest men in the world live. Thye reside in mountain like regions, work on their farms and drink plenty of red wine.

Icaria in Greece

Icaria is a Greek Island. There people eat foods rich in red wine, olive oil and vegetables.

These are some of the areas stated in his book. Undoubtedly, there are many more places like this in the world. Research has shown these areas host some of the highest numbers of 90- and 100-year-old people.

While genetics plays a part in longevity, your lifestyle is the biggest player in your lifespan.

Some Diet and Lifestyle Factors of People of the Blue Zones

They Eat More of Whole Plant Fhjoods

A common habit of the Blue Zones people is that they eat more of plant foods. While most groups may or may not be vegetarians, they consume meat on an average of 5 times a month or even less.

Many studies have shown that not eating meat decreases health problems such as cancer, heart disease or even death.

Rather, their diets are rich with foods such as vegetables, whole grains, nuts and legumes.

They Drink Little Alcohol

People of the Blue Zones drink little alcohol. While there is no direct correlation between long life and alcohol, many studies show that consuming a glass or two of alcohol can cause heart problems and reduce mortality rate. But a current study showed that this may not be a problem especially if you factor in healthy lifestyle habits.

Benefitting from alcohol also depends on the type you consume. Red wine is often considered the best given the abundance of antioxidants from the grapes used to produce it.

Drinking a glass or two or red wine daily is a habit among the Sardinian and Icarian Blue Zones. Wines from Sardinia are said to have significantly higher levels of antioxidants when compared to other wines. These antioxidants prevent DNA damage, a major contributor to aging. So, they play a role in longevity.

Some studies show that those who consumed a glass of wine daily between six months and 2 years recorded lower blood sugar, lower blood pressure and had better sleep.

Do note that these benefits were noticed in those who consumed alcohol moderately. Consuming higher levels of alcohol can increase the risk of death.

They Exercise Daily

Asides from diet, exercising is another lifestyle habit people of the Blue Zones adopt for long life. their exercise hardly involves going to the gym. Instead, they incorporate exercises in simple, daily activities like cooking, walking, gardening, and other chores.

A study on Sardinian Blue Zone showed that the men lived longer because of their daily activity of raising animals, walking far distances and their mountain lifestyle.

These daily habits provided the benefits of reducing health problems associated with old age. Some studies have shown that exercising reduces death risks by 39%, and another showed that intense exercise also reduces death risks.

They Sleep Well

The importance of sleep cannot be overemphasized. Having a good night rest is essential to living long. Those in the Blue Zones has enjoyable night rest and also created time for naps in the day.

Many studies have shown the negative effects of not having enough sleep, or even sleeping for too long. Each scenario leads to increase in death risks.

The people of the Blue Zones hardly have a set time for sleeping. Rather, they pay attention to their bodies and sleep when their bodies demand it.

It is common practice in Blue Zones such as Sardinia and Icaria to nap during the day. Mediterranean countries also have daytime naps they call siestas.

The duration of napping sessions is important as well. Napping for 30 minutes or less provides immense benefits. Anything longer is said to be unhealthy for the body.

Other habits people of the Blue Zones adopt are:

Fasting

The Icarian are a religious group with many religious events that encourages them to fast.

Fasting in itself is good for the body. a study has shown that fasting during those times decreased the cholesterol in the body

Other studies show fasting reduces weight loss and other causes of chronic health problems. This also includes intermittent fasting.

Restriction of Calories

By restricting calories in the long term, you enhance longevity. Studies have shown that eating lesser calories bring about longer lives in the blue zones.

A study of the Okinawans showed that they had limited calories in their bodies. They followed the 80% rule when eating. This they termed hara hachi bu meaning that, when they are 80% full, they stop eating.

By applying this rule, they eat less calories which result in gaining weight and other health disease. Eating slowly is also a habit they adopt. Studies have shown that slow eating reduces hunger and increases the feeling of being full. This is because the hormones that sends signals of you being full reach the highest blood levels in 20 minutes.

Chapter 2

How Your Diet Affects Stress Levels, for Better or Worse

Planning good food could be the exact opposite thing you would like to try when you're in a hurry and strung out. Yet, believe that some time and exertion can pay off incredibly — and you will probably see the benefits of its arrangement when your feelings of hysteria are at their most noteworthy. What you'll conceivably be escaping it account: more energy, a quieter psyche, a supported resistant framework, and maybe a slimmer waistline

Exercising using the Blue Zone Diet

As well as clinging to the principles of the Blue Zones diet plan, people got to practice effectively to reinforce the benefits of their recently discovered, and nutritious eating regimen.

At any rate, half-hour per day or reasonably exhausting activity won't just get the muscles working yet, will help with an individual's general weight support objectives. Inspiration may be a fundamental need to start practicing consistently to assist with weight reduction and maintenance.

One approach to ensure that people keep their inspiration levels high regarding practice is selecting a way for practicing which will be appreciated, swimming, cycling, running, loads, sports, and strolling. By picking an activity that will be done consistently, it isn't difficult to try to what an individual's body can take without torment or over exertion.

Besides diet, practice is another critical thing about maturing.

In the Blue Zones, individuals don't practice intentionally by getting to the gym. It's incorporated into their daily lives through planting, strolling, cooking, and other day-by-day errands.

An investigation of men within the Sardinian Blue Zone found that their more drawn-out life was related to raising livestock, living on more extreme slants within the mountains, and strolling longer distances to workplace.

The advantages of those