If you need an excuse to push into a chocolate bar, you don’t have to look anymore. Make sure it is dark.
Researchers now list dark chocolate as an important part of their “longevity diet.”
It leaves room for “some” of your favorite treats, but the diet requires that lean meat be cut off completely.
Its author also recommends fasting daily, saying that everything should be eaten within 12 hours.
Experts at the University of Southern California have reviewed hundreds of nutrition studies over the last decade to discover diets that “provide the best chances of living longer and healthier.”
Legumes, whole grains, and vegetables, like many nuts and olive oils, form an important part of their dietary plan.
Some fish are allowed and chicken intake should be kept “very low”.
Lean or processed meat should be cut completely, and refined grains such as sugar, white bread, pasta and cereals should be reduced.
After reviewing hundreds of nutritional studies conducted in the last century, US researchers have set up a “longevity diet” (which can provide the best chances of living longer and healthier). They say that the “optimal diet” should include many legumes (pictured) such as lentils and beans, as well as whole grains and vegetables. Researchers also advocate consuming some fish, but no lean or processed meats, only “very small amounts” of white meat. “Good levels” of nuts and olive oil and “some” dark chocolate will also be eaten under the diet. We also recommend that people at the highest risk of illness fast for at least 12 hours a day and every few months for 5 days.
However, the two scholars behind the study do not specify exactly how much people should eat a particular food.
By following this diet, you can “delay” aging and reduce your risk of developing age-related diseases such as diabetes and cancer.
Dr. Walter Longo, the lead author of aging and biological science experts, argued that “it’s not just a dietary restriction for weight loss.”
Instead, it aims to delay aging and “help avoid morbidity and maintain the health of older people.”
Much evidence shows that these dietary patterns promote healthy cell function and prevent obesity, diabetes and cancer.
Dr. Longo and Professor Rozalyn Anderson, an aging expert at the University of Wisconsin, published their findings in the journal Cell.
What should a balanced diet look like?
According to NHS, the diet should be based on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grains.
• Eat different fruits and vegetables at least 5 times daily.All fresh, frozen, dried and canned fruits and vegetables are counted
• A diet based on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grains.
• 30 grams of fiber per day: This is the same as eating all of the following: 5 pieces of fruit and vegetables, 2 whole grain cereal biscuits, 2 thick slices of whole grain bread, large peeled baked potato
• Have some dairy products or dairy alternatives (such as soy milk) to choose low-fat and low-sugar options
• Eat legumes, legumes, fish, eggs, meat and other proteins (contains two parts of the fish each week, one of which must be oily)
• Select unsaturated oils and spreads and consume small amounts
• Drink 6-8 glasses / glass of water daily
• Adults should consume less than 6g of salt and 20g of saturated fat (for women) or 30g (for men) per day.
Source: NHS Eatwell Guide
The study covered popular diets such as calorie restriction and high-fat and low-carb ketogenic diets.
The paper also focused on vegetarian and complete vegetarianism, as well as celebrity-favorite Mediterranean diets.
Various types of feeding patterns were also investigated, including frequent and short-term intermittent fasting.
Researchers have matched these diets with lifespan data from people who followed them.
According to their findings, an ideal diet involves eating moderate to large amounts of carbohydrates, which make up about half of a person’s daily calorie intake.
It also contains “small but sufficient” amounts of protein, primarily from plant-based sources, which make up about one-tenth of the diet.
One-third of all calories should come from plant-based fats.
And they added that people following the diet would only eat small amounts of sugar and refined grains.
A longevity diet will also see people eating a day’s worth of food in an 11-12 hour time frame.
And every 3-4 months, people at high risk of illness fast for 5 days.
According to researchers, periods of fasting increase autophagy, a method of the body that removes damaged cells, and cell regeneration in body tissues.
This improves metabolic function. This is the rate at which the body burns calories.
And it can delay immunosenescence — a natural diminished immune function that comes with age.
“This longevity network regulation can delay aging and reduce the risk factors and incidence of age-related diseases such as diabetes, cancer, cardiovascular disease and neurodegenerative diseases,” the study said.
Researchers have pointed out that a longevity diet resembles a Mediterranean-style diet that is primarily plant-based or pescetarian.
The team said these are continuing in “super-aging” places where there are “many” people over the age of 100, such as Sardinia in Italy, Okinawa in Japan, and Loma Linda in California.
However, longevity diets are an “evolution” of these diets by limiting meal times and encouraging fasting.
The team is currently planning a study of 500 people to further study the diet.
The team cannot recommend a diet to everyone, as people over the age of 65 may need more protein “to combat weakness and lean body mass loss.” , Said that age, health and genetics need to be taken into account.
They advised people to consult a doctor before making major dietary changes.
The pair argued that people should focus on “small changes that can be adopted in life” rather than major changes that can have harmful effects.
Dr. Longo added: Year. ‘
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