An expert who has spent years studying the world's healthiest communities has revealed what he calls one of the simplest and most practical rules for shedding pounds and extending your lifespan. The advice centres on a common daily habit many of us take for granted.
The Blue Zones 'No Snacking' Principle
Dan Buettner, a 65-year-old researcher famed for his work on 'Blue Zones', advocates for a straightforward change: eliminating snacks between meals. Blue Zones are rare regions globally, such as parts of Sardinia and Okinawa, where residents have a significantly higher probability of living to 100 compared to the average American.
While Buettner's longevity tips often include a plant-based diet rich in beans and regular physical activity like gardening, he highlighted snacking as a key, modifiable behaviour. In a recent TikTok video, he presented his case clearly.
"One of the easiest things to remember if you want to lose weight and live longer through diet is simply stop snacking," Buettner stated. He challenged common marketing claims, adding, "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."
He elaborated on the pattern observed in Blue Zones: "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." This practice of extended fasting between meals, he suggests, is a cornerstone of their remarkable health.
Scientific Backing for Mindful Eating
Buettner's perspective is supported by contemporary nutritional science. A 2023 study from King's College London involving over 1,000 participants found that poor snacking choices can undermine the benefits of healthy main meals.
The research revealed that a quarter of participants ate nutritious primary meals but consumed 'poor-quality snacks' like highly processed foods and sugary treats. This habit was linked to negative health indicators, including a higher BMI, greater visceral fat mass, and elevated triglyceride levels—all risk factors for metabolic diseases like stroke, cardiovascular disease, and obesity.
Dr Sarah Berry from King’s College London and chief scientist at ZOE commented on the findings, noting, "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."
Quality and Timing Are Key
Experts emphasise that if you do snack, the choice of food and the time you eat it are critical. Kate Bermingham, PhD, a postdoctoral fellow at King's College who worked on the 2023 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."
She also highlighted that "Timing is also important, with late-night snacking being unfavourable for health." This aligns with Buettner's advice on allowing a long digestive rest period overnight.
For those seeking healthier alternatives, the NHS Better Health initiative suggests several simple snack ideas:
- Sliced fruit with yoghurt
- Boiled eggs
- Sugar snap peas with low-fat hummus
- Toasted malt loaf with strawberries
- Rice cakes with low-fat cream cheese and cucumber
The NHS recommends DIY snacks as often healthier and more affordable than pre-packaged options, and a fun activity to do with children.
Ultimately, the consensus from Blue Zones research and modern science points to a powerful yet simple truth: giving your digestive system a proper break and being fiercely selective about any snacks you do consume could be a significant step toward better health and greater longevity.
