A recent study by Professor Valter Longo and his team from the University of Southern California outlines the “longevity diet,” a multi-pillar approach to nutrition that aims to promote a longer and healthier life.
The study, published in Cell, combines insights from various aspects of diet, including food composition, calorie intake, fasting periods, and their effects on longevity and health.
The longevity diet is based on an extensive review of hundreds of studies on nutrition, diseases, and longevity in laboratory animals and humans.
It includes an analysis of popular diets and fasting practices. The key characteristics of the optimal longevity diet are as follows:
- Moderate to High Carbohydrate Intake: The diet emphasizes carbohydrates from non-refined sources.
- Low but Adequate Protein: Protein should mainly come from plant-based sources.
- Plant-Based Fats: Approximately 30% of daily energy should come from plant-based fats.
- Time-Restricted Eating: Meals should be consumed within an 11-12 hour window daily, allowing for a daily fasting period.
- Intermittent Fasting: Incorporating short-term fasting, such as intermittent fasting, into the diet plan.
- Periodic Fasting: Practicing two or more days of fasting or fasting-mimicking diets every 3-4 months.
The longevity diet in practice involves:
- Abundant legumes, whole grains, and vegetables.
- Some fish but no red meat or processed meat and minimal white meat.
- Low consumption of sugar and refined grains.
- Adequate intake of nuts and olive oil.
- Occasional consumption of dark chocolate.
The next phase of research on the longevity diet will involve a 500-person study conducted in southern Italy. This study aims to further explore the effectiveness and adaptability of the diet to individuals based on factors such as sex, age, health status, and genetics.
The longevity diet shares similarities with the Mediterranean-style diets observed in “Blue Zones,” regions known for having a high number of centenarians. These diets are often plant-based or pescatarian, low in protein, and emphasize whole foods.
However, the longevity diet recognizes the need for individual adaptation, particularly for those over the age of 65 who may require higher protein intake to counter frailty and muscle loss.
The longevity diet offers a comprehensive approach to nutrition that promotes both longevity and overall health.
It combines elements of various diets and fasting practices to create a balanced and adaptable dietary framework that may contribute to a longer, healthier life.
Source: Cell, “The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight” by Valter Longo.
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