Our life expectancy has increased significantly in recent years, but unfortunately, our quality of life does not always keep pace. How we eat not only affects how we feel and function but also how we age. One of the most discussed approaches in this area is the Longevity Diet, developed by Professor Valter Longo. In his book The Longevity Diet he describes how a specific way of eating can slow down the aging process. In this blog, you will read all about this special diet.
What is the Longevity diet?
The Longevity The diet focuses on slowing down the aging process and reducing the risk of chronic diseases through a nutrient-rich eating pattern. The diet emphasizes natural, unprocessed foods and largely resembles a vegan diet. However, small amounts of seafood, meat, and dairy products are also included on the menu.
The main focus is on plant-based foods, such as vegetables, fruits, nuts, beans, and olive oil. These contain a lot of vitamins, minerals, antioxidants, and fibers, but little salt and saturated fat. Additionally, the diet recommends fermented dairy products, such as yogurt and cheese, because of the healthy bacteria they contain. Meat and other dairy products, on the other hand, are discouraged according to the professor, due to their high content of saturated fats and added sugars.
The main pillars of the Longevity diet
The Longevity diet is based on a few simple principles. Below we highlight the most important ones:
Limited protein intake
One of the notable features of the diet is limiting your protein intake to about 0.68-0.80 grams per kilogram of body weight per day. For someone weighing 70 kg, this means approximately 47-56 grams of protein per day.
For people over 65 years old, however, a slightly higher protein intake is important to maintain muscle mass. In that case, you can consume a bit more protein, focusing on plant-based sources such as lentils, chickpeas, and nuts.
Fasting
The diet encourages living in a state of calorie restriction, making the body think you are fasting. This can contribute to cell renewal and reducing harmful inflammatory responses.
The recommended guideline is to eat within a 12-hour timeframe each day and fast for the remaining 12 hours. However, always consult with a doctor before starting fasting or calorie restriction to avoid health risks.
Weight
A healthy weight plays a crucial role in a vital life. The Longevity diet advises overweight people to limit daily meals to two: a breakfast and a midday or evening meal, supplemented with two sugar-free snacks.
List of good foods for the Longevity diet
Do you want to know which foods fit perfectly within this diet? Here is a handy list:
- Vegetables- Broccoli, spinach, cabbage – rich in antioxidants and vitamins.
- Legumes- Lentils and chickpeas – packed with fiber and protein.
- Notes- Walnuts and almonds – a source of healthy fats.
- Olive oilFor healthy unsaturated fats.
- Fish: Like salmon and sardines – rich in omega-3 fatty acids.
- Whole grains: Brown rice, oats, and barley.
- Herbs and spices: Think of garlic, ginger, and basil.
Small Steps to Longevity for Those Who Don't Want to Change Everything
Adjusting your entire diet can be a challenge, but it doesn't have to happen all at once. Even small steps can contribute to a healthier and longer life:
- Eat more plant-based- Leave room for fish and lean animal proteins.
- Reduce sugar and processed foods- For example, choose whole grains and fresh fruit.
- Try to maintain a 12-hour eating window: This gives your body the necessary rest.
The Longevity Diet is a scientifically backed way to live longer and healthier. By choosing more plant-based foods, adding fermented products, and integrating fasting into your routine, you can naturally support your vitality and lifespan. Want to take it a step further in boosting your health? Then discover how our supplements can help you with this.
However, it is important to emphasize that before starting this diet, you should always think logically and consult a doctor first. Listen carefully to your body and adjust the diet to what works for you. This way, you ensure that you are working on your health in a safe and responsible manner.
