Dan Buettner, a 65-year-old expert on the world's 'Blue Zones'—regions where residents are more likely to live to 100—has claimed that one of the simplest dietary rules for weight loss and longevity is to stop snacking. In a recent TikTok post, Buettner explained that in Blue Zones, people typically eat a big breakfast, a medium lunch, and a small dinner, allowing their digestive system to rest for 14 hours overnight and between meals.
Buettner argued that marketers often promote snacks as necessary for extra nutrients, but he insisted that this is not the case. 'One of the easiest things to remember if you want to lose weight and live longer through diet is simply stop snacking,' he said. '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.'
His advice is supported by a 2023 study from King's College London, which found that unhealthy snacking may undermine the benefits of nutritious meals. Among over 1,000 participants, a quarter reported eating healthy main meals but indulging in poor-quality snacks, which was linked to higher BMI, increased visceral fat, and raised triglyceride levels—factors associated with metabolic conditions such as stroke and cardiovascular disease.
Dr Sarah Berry from King's College London noted that nearly a quarter of our calories come from snacks, and swapping unhealthy snacks like cookies and crisps for fruit and nuts is a simple way to improve health. Another study from the American Society for Nutrition in 2023 emphasised that the quality of snacking matters more than quantity or frequency, with late-night snacking being particularly unfavourable.
The NHS Better Health campaign offers snack ideas and recipes, suggesting DIY snacks as healthier and cheaper alternatives. Buettner concluded: 'One of the simplest, most practical rules for weight loss and longevity: stop snacking.'
