Everything You Wanted to Know about Longevity Diet – Fasting, More Carbs, And Less Protein
Hundreds of years ago, Hippocrates, a physician from Greek stated that food can be the medicine for man. Though the concept of treating food as medicine can be debated, several studies have been conducted over the years that have pointed out the wisdom hidden in what Hippocrates had started long back. These studies have also discussed how good health can be achieved by monitoring the quantity, type, and timing of food. With that being said, what exactly is an optimal diet. That remains hazy as well. As per evidence, optimal diets depend on various factors such as age, gender, and genetics. Researchers have recently found out that diets that include unrefined carbs, a more or less sufficient amount of protein, and fish consumption can contribute to the longevity of life. Called the longevity diet, there is a lot for you to know. Without further ado, jump in.
In hundreds of studies to date, the researchers examined nutrition, delayed aging, caloric restriction, internet response pathways, and fasting in short-lived species. In the studies, they carried out an analysis of diet and nutrition from various perspectives. As per their analysis, the longevity diet comprises a low but sufficient intake of protein until the age of 65, post which the protein consump[tion should be at moderate levels, low sugar and refined carbohydrates, limited consumption of white meat, restriction on red or processed meat, 12 hours of fasting and 12 hours of eating every day, intake of 30% calories from nuts and olive oil, a diet based on legumes and whole grains, and so on.
Additionally, the researchers mentioned that the aiming of a specific number of calories, the purpose of the diets should be to restrict BMI under 25. Aside from that, they also pointed out that diets should be according to the requirements of an individual so that a person aged more than 65 doesn’t suffer from malnourishment. Otherwise, they might become weak owing to a diet not containing a sufficient amount of protein. According to research, periodic fasting for individuals between 18 and 70 may reverse insulin resistance caused by a diet that’s high in calories.
How Does Longevity Diet Work?
As per the researchers, the diets that restrict calorie and protein intake can be helpful. They have stated that a low but optimum amount of protein or even a recommended amount of protein along with a high intake of legumes could lead to improved health as it cuts down the intake of methionine and other amino acids. Methionine is said to cause aging. The experts have said that a longevity diet is a primarily plant-based diet.
Therefore, this diet can cut down the risks of cardiovascular disease, type II diabet4es, and other chronic illnesses. Plant-based diets can reduce inflammation and this has been proved in different studies, the researchers have stated. Inflammation is the root cause of several diseases. With the reduction in inflammation levels, an individual experiences longevity in life. Discussing the limitations of the longevity diet, analysts have said that this doesn’t work for all. The optimal diet is different for different people as a lot of factors such as age, gender, genetic makeup, etc. come into play.
Intermittent and Mid-Day Fasting
Timing plays a crucial role. The entire focus should not only be on what you eat. When you eat is equally important. That certainly has a role to play in expanding your life span. To make sure your health is in proper condition, researchers have recommended having food between an 11 to 12-hour period every day and going without food for the rest of the day. This is what you call intermittent fasting. Experts have thoroughly studied this restricted eating window to find out whether this has health and weight-loss benefits. The results have been mixed though. As per the experts, periodical fasting might also be helpful.
Are the Side Effects of Low Protein and Fasting Too Big to Worry About?
Many people argue that living on a low-protein diet and fasting might prove harmful. Some nutritionists think that going without food for several days can lead to hunger, lethargy as well as muscle loss. They vouch for the fact that staying active round the clock and consuming whole foods at moderate levels is a safe way to improve one’s health and expand the lifespan.
Not everything works for everyone. It’s better to take the advice of a professional dietician before you choose to take up the longevity diet.
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