Book: The Longevity Diet by Valter Longo
How to stay young: Slow Aging, Fight Disease and Optimize Weight Diet
““There is nothing that even comes close to the benefit that we will have for almost nothing, free or close to free, by changing food habits. And it could be revolutionary.” ”
I have always been interested in all topics related to health & wellness yet have to admit, the nutrition part was always my weakest point in terms of studying its benefits, and learning to cook as I never had to go on 'weight loss diet' except until the Covid times when I suddenly gained significant weight. I knew nutrition is always important not only to lose weight but more importantly to be healthy, but as someone who never really ate much junk food and does not really like to cook, I kept this part of 'wellness' in a distance for the longest time. Especially given that I simply love 'pasta' and I was scared that it would be taken away from me :) Yet then, the time always comes around when you know it is a crucial element of healthy living and you have to learn more about it.
I will be sharing more books on healthy nutritious eating, yet this can be a great start as in every element of well-being, I believe in "lifestyle" long term eating habits...rather then short term diet solutions. Valter Longo provides exactly this - great description of a consistent daily diet and approach to nutrition. Longo is one of the world's leading scientist and researchers on Longevity with 30 years of research. Time magazine named him one of the 50 most influential people in healthcare..
What is the Longevity Diet: Here is a summary for you:
The list might seem restrictive but keep your spirits high - as it is very similar to Mediterranean Cuisine (mainly just less to none animal protein)
Eat mostly vegan diet with some fish: plant based diet with 2 or 3 meals per week for fish (avoid high mercury fish)
Consume low but sufficient protein (0.31 to0.36 grams of protein per pound of body weight)
Have minimum bad saturated and trans fat, Have max good fat - Good saturated fats are Salmon, Almonds, walnuts…
Be Rich in complex carbohydrates such as whole wheat bread and vegetables
Go low on poor sugar and limited pasta, rice, white bread, fruit juices
If you have to have animal protein keep it truly low - love your vegetable proteins
Be nourished with Omega 3 fish oil and omega 6 fatty acids as well as your vitamins
Eat twice a day and a snack
Eat between 8:00 an and 8:00 pm
Olive oil is your main oil for all dishes
Drinks lots of water
Exercise - especially walk everyday
Do I follow every one of them now…every day? No. But I am certainly more concious, I do try to do my best in my food choices and I have made a significant improvement in my habits and thats what counts. Always remember: Small steps, lead to big changes and relationship with diet should always be about being more healthy rather than solely losing weight.
For more information click Valter Longo and to buy the book.