What to Eat to Live Longer: Longevity Expert Advice

If you want to live as long as possible, you should reduce your protein intake, eat more carbohydrates and fast regularly, sometimes for several days, says Cell magazine article.

Diets high in carbohydrates and plant-based fats and low in meat may be the best for longevity. So say Walter Longo, professor at the Leonard Davis School of Gerontology at the University of California, and Rosalynn M. Anderson of the University of Wisconsin School of Medicine and Public Health.

Longo is also the founder of a company that sells meal kits and diet plans with severely restricted calories and small portions of certain foods. One of the famous fans of the Longo diet is Gwyneth Paltrow.

While fasting and other diets are often associated with weight loss, Longo says they are also important for health.

“This is not a dietary restriction aimed only at weight loss, but a lifestyle aimed at slowing down aging,” he said in a press release.

Longevity diet high in carbohydrates and low in protein

The Longevity Diet is based primarily on plant-based carbohydrates such as legumes, whole grains, and vegetables. At the same time, about 30% of daily calories come from healthy fats: nuts, olive oil, as well as some dark chocolate and fish.

Scientists also advise avoiding red and processed meats, as well as refined grains and sugar. And also consume the minimum amount of white poultry meat. Recent studies show that replacing processed foods and meats with whole foods can increase your lifespan by as much as 10 years. These recommendations are similar to traditional diets in the so-called blue zones. Areas of the world where people live the longest and healthiest lives.

Researchers also suggest that limiting protein intake may help prolong life. There is evidence that consuming high amounts of protein and amino acids speeds up the biological processes for the production of certain hormones that contribute to aging.

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Researchers also recommend both intermittent fasting and multi-day fasting.

The article also states that when you eat can affect life expectancy. To optimize health, the researchers recommend eating for 11-12 hours each day and fasting for the remaining hours.

Known as intermittent fasting, this limited meal time has been extensively studied to determine if it offers weight loss and health benefits. However, research results have been mixed. The researchers say intermittent fasting for several days or following a fasting-mimicking diet may be beneficial.

They recommend a five-day fasting cycle once every three to four months. Fasting can reduce inflammation and improve blood sugar control, leading to a longer, healthier life.

Not everyone agrees that fasting and cutting back on protein is a good idea.

Some experts argue that the side effects of low protein and fasting are not worth the potential benefits. Nutritionist Robb Wolfe previously said that fasting, especially for several days, can lead to muscle loss, lethargy and hunger. Staying active and eating mostly whole foods in moderation is a well-researched and safe way to improve your health.