In the ever-changing world of diets and food trends, a fascinating perspective emerges that is increasingly capturing the attention and credibility of nutrition experts: longevity diet.
While most diet trends may be fleeting and aimed at weight loss, this approach to nutrition is intrinsically geared towards maintaining health to live a longer and more satisfying life.
Obviously it has been known for some time that correct nutrition, combined with a correct lifestyle, helps to prevent a whole series of diseases thus extending life expectancy.
But what is special about this longevity diet? How does it work and what benefits does it offer? We explain it to you below.
What the longevity diet is and how it works
The longevity diet is a dietary approach that aims to improve overall health and extend life. It is in fact based on nutritional principles that promote longevity, resistance to disease, and well-being.
One of the key elements of this diet is the limitation of calorie intake, without however falling into excessive restriction. This can be achieved through intermittent fasting or semi-fasting days.
These practices not only limit calorie intake but also activate beneficial processes in the body, thus contributing to the goal of promoting a healthy and prolonged life.
Both of these approaches, in fact, promote weight control and improve insulin sensitivity, thus reducing the risk of developing type 2 diabetes. Additionally, they can help reduce chronic inflammation in the body, a key factor in the development of many age-related diseases.
Foods yes and foods no
Another important aspect of the longevity diet is choosing the right foods.
Green light to fruit, legumes, and vegetables rich in vitamins, minerals, and antioxidants that help fight aging and improve overall health.
Il pesce is another precious ally, thanks to its lean proteins and omega-3 fatty acids, known for their benefits for the heart and brain.
Then there are some “no foods” to avoid or consume in moderation. These include all foods high in saturated fats and refined sugars; such as processed foods, sweets, and fried foods; which can contribute to obesity, diabetes, and other inflammation-related diseases.
Furthermore, it is advisable to limit the consumption of red meat and full-fat dairy products as excesses of these foods can increase the risk of heart disease.
The rules of longevity
The rules of the longevity diet are clear and aim to create a nutritional balance that promotes a healthy and prolonged life. These rules include:
Limit added sugars
Reducing your intake of added sugars is key, as excess sugars can lead to health problems such as obesity and diabetes.
Avoid saturated fats
Reducing your intake of saturated fats, which are often found in foods like red meat and full-fat dairy products, is important for heart health.
Increase fiber consumption
Fiber, found in abundance in fruits, vegetables, and whole grains, aids digestion and can help control appetite.
Practice intermittent fasting or semi-fasting
Intermittent fasting is an essential part of this diet and can be done in various ways, such as alternate day fasting or fasting for 16 hours a day (to be implemented only after medical approval).
Consume lean proteins
Lean proteins, such as those found in fish, poultry, and legumes, provide essential amino acids without the excess fat.
The benefits of the longevity diet
The benefits of the longevity diet are many.
First of all, it can contribute to maintain a healthy body weight and prevent obesity, thus reducing the risk of heart disease, type 2 diabetes, and other obesity-related conditions.
Additionally, calorie restriction and intermittent fasting can trigger cellular repair processes, promoting longevity and general well-being.
The longevity diet is also associated with a greater resistance to cognitive deterioration and brain aging.