The Longevity Diet | Maintain a healthy weight | Longevity diet summary | Longevity diet criticism | Longevity diet review

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 The Longevity Diet

The head of the University of Southern California's Longevity Institute, Valter Longo, developed the longevity diet, a list of dietary suggestions. He is renowned for his work on the importance of fasting, how foods affect your genes and how this may affect how old you get and how likely you are to get sick.

The longevity diet is advised for both young and old, however it has been designed with older folks in mind. Longo claims he will adhere to this longevity diet in order to reach 120 years old.

The longevity diet recommends eating plenty of fish, olive oil, complete grains, veggies, legumes, and other nutritious items. Additionally, you'll adhere to a rigorous vegan diet for a few days a year that mimics a five-day fast and eat between 12 hours of your day.

Eating for longevity

Numerous dynamic elements, including genetics, lifestyle choices, and an interaction between the two known as epigenetics, influence our health and lifespan. One of the simplest and most powerful lifestyle adjustments we can make to reduce weight, enhance health, and increase longevity is changing the quantity, kind, and frequency of what we eat.

The best diet for long life strikes a balance between the following:

·         consuming a range of unprocessed carbs, such as whole grains, legumes, and vegetables

·         Low protein consumption, primarily from plant sources

·         sufficient plant lipids to meet about 30% of your energy needs

This is how Longo described what it would be like in practise: Plenty of legumes, whole grains, and vegetables; some fish; no red or processed meat, little to no white meat; little sugar; good amounts of nuts; plenty of olive oil; and some dark chocolate.

The longevity diet’s effect on health and lifespan

The researchers discovered that for women and men from the US, China, and Europe, eating a healthy diet starting at age 20 would boost life expectancy by more than ten years. They also discovered that making the switch from a western diet to the ideal diet at the age of 60 would add eight years to life expectancy.The longevity diet’s effect on health and lifespan.

 Maintain a healthy weight

According to the longevity diet, overweight persons should only consume two meals per day—breakfast and either a lunch or dinner—plus two low-sugar snacks. This is an effort to lower calorie intake in order to lose weight. Reduced snacking, especially of foods filled with saturated fat, salt, or sugar, is a key component of this advice. These are the items we often refer to as ultra-processed or optional foods. These have poor nutritional value and, occasionally, have negative health effects.

Eat a rainbow of colours

The longevity diet advises consuming foods high in nutrients, as do the majority of national dietary recommendations. This entails eating a varied diet that is high in plant-based foods and items from each food group.Eating a variety of fruits and vegetables is advised since each colour contains a different set of nutrients. The best nutritional research supports the suggestion to choose a variety of wholegrains over processed cereals, breads, pasta, and rice.

How do you start a longevity diet?

To reduce your consumption of the amino acid methionine, stop eating meat but continue eating fish. 3 Aim for 45–60% of calories to come from non-refined complex carbohydrates, 10%–15% from plant-based proteins, and 25%–35% from plant-based fats.

The longevity diet's recommendation to consume plenty of unprocessed carbs, little protein, and healthy fats is the foundation of the daily meal plan that follows. Keep in mind that you should stop eating no more than 12 hours following the first meal if you want to eat all of your meals inside the suggested 12–13-hour timeframe. It's interesting that the study doesn't look into how alcohol affects longevity, but you might end your day with a celebratory glass of red wine served Mediterranean-style.

Drawbacks of the longevity diet

It could be difficult for people who are used to the typical American diet to adapt to the longevity diet. The diet may also be too restricted for those who have an eating disorder, such as orthorexia or anorexia nervosa.

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Article (The Longevity Diet)
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