Adhering to a specific diet to maintain proper nutrition can sometimes make eating stressful. Natural lifestyle modifications are the key to changing your eating habits and this can help you live a longer, healthier life. The Longevity Diet Plan, created by Dr. Valter Longo, is a selection of practical eating guidelines which focuses on changing your eating patterns to achieve overall health and wellness.

The Rules of The Longevity Diet Plan

By merely following the nutritional tips below, you can overhaul your current diet plan and start eating healthier without all the stress of a traditional diet. The Longevity Diet Plan eliminates the consumption of processed foods that can cause a variety of health issues and boosts the consumption of nutrients that promote longevity. This unique dietary program shares the results of approximately 25 years of research studies all on a simple solution which can help people experience overall well-being through proper nutrition.

However, unlike most traditional diets, the Longevity Diet Plan doesn’t promote weight loss. Although you may experience weight reduction, the emphasis of this unique dietary program is on eating healthier. The Longevity Diet Plan has been demonstrated to help you activate stem cell-based renewal, lose weight and reduce abdominal fat, prevent age-related bone and muscle loss, build resistance to developing cardiovascular disease, Alzheimer’s disease, diabetes, and cancer, as well as extend longevity. Below, we will summarize the 8 most common nutritional tips of the Longevity Diet Plan which can ultimately help make your life longer and healthier.

The Longevity Diet Plan is a unique dietary program designed by Dr. Valter Longo to promote overall health, wellness, and longevity. Through simple lifestyle modifications, people can change their eating habits and take advantage of the many health benefits of this dietary program. By following a pescatarian diet and following the ProLon® Fasting Mimicking Diet, among the other nutritional tips described below, people can live longer and healthier lives. Traditional diets can often be difficult and stressful to follow, however, the Longevity Diet Plan is a practical and unique dietary program which can be suitable for many people.

Dr. Alex Jimenez D.C., C.C.S.T. Insight

8 Nutritional Tips of the Longevity Diet Plan

Follow a Pescatarian Diet

As a part of the Longevity Diet Plan, follow a pescatarian diet, which is almost 100 percent plant and fish-based. Also, make sure to limit fish consumption to two or three servings every week, avoiding fish with higher mercury content, such as tuna, swordfish, mackerel, and halibut. If you’re over 65 and you begin to experience reduced muscle mass, strength, and fat, add more fish into your diet alongside other animal-based foods, including eggs and specific cheeses, such as feta or pecorino, and yogurt made from goat’s milk.

Don’t Eat Too Much Protein

According to the Longevity Diet Plan, we should eat 0.31 to 0.36 grams of protein per pound of body fat every day. If you weigh 130lbs, you should eat about 40 to 47 grams of protein per day, or an equivalent of 1.5 filets of salmon, 1 cup of chickpeas or 2 1/2 cups of lentils, of which 30 grams should be consumed in one meal. If you weigh 200 to 220lbs, you should eat about 60 to 70 grams of protein per day, or an equivalent of two fillets of salmon, 3 1/2 cups of lentils or 1 1/2 cups of chickpeas. Protein consumption should be increased after age 65. For the majority of us, a 10 to 20 percent increase, or 5 to 10 grams more each day, is enough. Finally, the Longevity Diet is free of animal proteins like red meat, white meat, and poultry, with the exception of animal proteins in fish. This unique dietary program instead is comparatively high in vegetable proteins like legumes and nuts to optimize health and wellness.

Increase Good Fats and Complex Carbohydrates

As a part of the Longevity Diet Plan, you should eat higher amounts of polyunsaturated fats, such as those found in salmon, almonds, walnuts, and olive oil, while you should eat lower amounts of saturated, hydrogenated, and trans fats. Likewise, as a part of the Longevity Diet Plan, you should also eat complex carbohydrates, such as those found in whole wheat bread, legumes, and vegetables. Make sure to limit eating pasta, rice, bread, fruit, and fruit juices, which can be converted to sugars by the time they reach your gut.

Take Dietary Supplements

The human body needs proteins, essential fatty acids like omega-3 and omega-6, vitamins, minerals, and even sugars to function correctly. Whenever your intake of certain nutrients becomes too low, the repair, replacement, and defense methods of the human body can slow down or stop, allowing fungi, bacteria, and viruses to cause damage which can lead to a variety of health issues. Take vitamin and mineral dietary supplements, especially for omega-3, as recommended by your healthcare professional.

Eat Various Foods from your Ancestry

To take in all of the necessary nutrients you need, you have to eat a wide variety of foods, but it’s best to choose foods that were common on your parents’, grandparents’, and great-grandparents’ table. By way of instance, in many northern European countries where milk has been generally consumed, lactose intolerance is relatively rare, whereas lactose intolerance is quite common in southern European and Asian countries, where milk was not historically part of the conventional diet of adults. If a person of Japanese ancestry residing in the United States suddenly decides to begin drinking milk, which was probably rarely served in their grandparents’ dining table, they will probably start feeling sick. The most common problems in these cases are intolerances or autoimmunities, such as the response to gluten-rich foods like bread and pasta seen in people with celiac disease. Although further evidence is needed, it is possible that food intolerances could be related to many autoimmune disorders, including diabetes, colitis, and Crohn’s disease.

Eat Two Meals a Day and a Snack

According to the Longevity Diet Plan, it is ideal to eat breakfast and one major meal plus a nourishing low-calorie, low-sugar snack every day. While for some people it may be recommended to eat three meals and a snack every day. Many nutritional guidelines recommend that we should eat five to six meals every day. When people are advised to eat frequently, it can often become difficult for them to regulate their calorie intake. Over the last twenty years, approximately 70 percent of the population in the United States is considered to be overweight or obese. It’s much more difficult to overeat on the Longevity Diet Plan if you eat only two and a half meals every day. It would take massive portions of legumes, vegetables, and fish to reach the amount that would lead to weight gain. The high nourishment of the meals, plus the amount of the meal, sends a signal to your stomach and your brain that you have had enough food. This one major meal system may sometimes have to be broken down into two meals to avoid digestion issues. Adults and older people prone to weight loss should eat three meals a day. For people trying to lose weight as well as for people who are overweight or obese, the best nutritional advice would be to eat breakfast daily; have dinner or lunch, but not both, and substitute for the missed meal with one snack containing fewer than 100 calories and no more than 3 to 5 g of sugar. Which meal you skip depends upon your lifestyle, however, it’s not recommended to skip breakfast due to its adverse health issues. The benefit of skipping lunch is more free time and energy. But, there is a drawback for eating a large dinner, particularly for people who suffer from acid reflux or sleeping problems. The drawback for skipping dinner, however, is that it may eliminate the social meal of their day.

Eat Within a 12-Hour Window Every Day

Another common eating habit adopted by many centenarians is time-restricted eating or limiting all meals and snacks within a 12-hour window every day. The efficiency of this method was demonstrated in both human and animal research studies. Generally, you would eat breakfast at 8 a.m. and then eat dinner by 8 p.m.. A briefer eating window of ten hours or less can be even better for weight loss, but it’s considerably harder to maintain and it might increase the risk of developing side effects, such as gallstones and even potentially increasing the chance of developing cardiovascular disease. You should not eat three to four hours before sleeping.

Follow the ProLon® Fasting Mimicking Diet

Healthy people under the age of 65 should follow the ProLon® Fasting Mimicking Diet, 5-day meal program at least twice every year. The FMD is one of the key principles promoted by the Longevity Diet Plan. The fasting mimicking diet offers the same health benefits of fasting without actually fasting. By eating 800 to 1,100 calories in precise quantities and combinations of foods which have been individually packed and labeled for each day, you can “trick” the human body into a fasting state. Through various research studies, Dr. Valter Longo discovered that by depriving the body of food in this manner, our cells begin breaking down and regenerating our internal tissues, through a process known as autophagy, killing and replacing, or regenerating, damaged cells. Additionally, fasting can reverse various health issues, destroy cancer cells and significantly reduce the possibility of developing Alzheimer’s disease.

With the Longevity Diet Plan presented in the book by Dr. Valter Longo, you’ll eat better, feel better and, although it’s not designed as a weight loss plan, you may even shed a few pounds. You’re not going to have to consider complex food rules and make difficult choices with this unique dietary program. Once you get the hang of these lifestyle modifications, you’ll be able to improve your overall health and wellness as well as your longevity. The scope of our information is limited to chiropractic, spinal health issues, and functional medicine topics. To further discuss the subject matter, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .

Curated by Dr. Alex Jimenez

Additional Topic Discussion: Acute Back Pain

Back pain is one of the most prevalent causes of disability and missed days at work worldwide. Back pain attributes to the second most common reason for doctor office visits, outnumbered only by upper-respiratory infections. Approximately 80 percent of the population will experience back pain at least once throughout their life. Your spine is a complex structure made up of bones, joints, ligaments, and muscles, among other soft tissues. Injuries and/or aggravated conditions, such as herniated discs, can eventually lead to symptoms of back pain. Sports injuries or automobile accident injuries are often the most frequent cause of back pain, however, sometimes the simplest of movements can have painful results. Fortunately, alternative treatment options, such as chiropractic care, can help ease back pain through the use of spinal adjustments and manual manipulations, ultimately improving pain relief.

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