Food Culture

What Items Are Included on the Longevity Diet?

Rate this post

In this post, we will tell you everything you ever wanted to know about the Longevity Diet.

So, on the Longevity Diet, What Can You Eat?

The Longevity Diet encourages people to consume less protein and more vegetables. While following the Longevity Diet, you should consume the following foods:

  • Spinach and chard are examples of green leafy vegetables.
  • Vegetables that are high in fiber
  • Many types of fresh fruits
  • Extra virgin olive oil
  • Nuts
  • Lentils and chickpeas are examples of legumes and beans.
  • Low-mercury seafood includes salmon, tilapia, and shrimp.

Let us take a closer look at the Longevity Diet and the things you are not permitted to consume.

What Is the Longevity Diet? Who Came up with It?

The Longevity Diet is a set of healthy dietary principles developed by Valter Longo, Ph.D.

Doctor Longo is a biochemist and the head of the USC Leonard Davis School of Gerontology’s Longevity Institute.

His rules were created with the goal of allowing people to live better and longer lives.

According to the Longevity Diet, humans should consume a plant-based diet with minimal (if any) poultry and meat.

Another Longevity Diet principle is to fast on a regular basis.

Despite the fact that this diet was originally created for older folks, it has a variety of potential health advantages for people of all ages and stages of life.

What Is the Logic Behind the Longevity Diet?

Dr. Valter Longo studied the world’s longest-living populations, including those in Italy, Greece, Japan, and the United States.

According to one study published in JAMA Internal Medicine in October 2016, high animal protein intake was positively associated with cardiovascular mortality and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, particularly among individuals with at least one lifestyle risk factor.

Plant protein substitution for animal protein, particularly processed red meat protein, was related with decreased mortality, indicating the relevance of protein source.

Dr. Valter Longo’s studies also revealed the health advantages that fasting imitating diets may offer.

Diets that imitate fasting are comparable to the practice of intermittent fasting.

(In this essay, I address a frequently asked question: may we consume chia seeds while fasting?

These fasting-like diets were demonstrated in his studies to enhance metrics that have a substantial influence on a person’s health (particularly as they age), such as blood pressure, body mass index, and glucose levels in the blood.

How Exactly Does the Longevity Diet Work?

The Longevity Diet seems to be a modified form of a vegan diet, with some seafood and trace quantities of dairy and meat allowed.

The Longevity Diet is a lifestyle as well as an eating plan that may be followed for as long as you choose.

Following a diet that includes five days of fasting and imitating from time to time throughout the year is suggested by the series of instructions.

The following food categories are in accordance with the Longevity Diet:

  • Vegetables
  • Nuts
  • Fruits
  • Extra virgin olive oil
  • Lentils with beans
  • Seafood with a low mercury content

The following foods are NOT in accordance with the Longevity Diet:

  • Meat (when consumed in large quantities) (when eaten in excessive amounts)
  • refined sugar
  • Dairy (when consumed in large quantities) (when eaten in excessive amounts)
  • Saturated fatty acids

Beef, dairy, and poultry should be avoided since they contain a lot of saturated fat.

If it is not feasible to eliminate them totally, the diet recommends limiting their use to tiny amounts for the purpose of adding flavor to plant-based foods.

This is in contrast to having them as the focal point of your meals.

If you find it difficult to give up cheese and milk, the Longevity Diet recommends switching from goods and cheeses generated from cow milk to those derived from goat milk, which has anti-inflammatory characteristics and is rich in minerals.

How Does the Timing of the Diet Work?

When it comes to meal planning, it is advised that individuals who are overweight or who tend to gain weight more readily consume two meals and two low-sugar snacks each day.

Breakfast should be one of the meals, and the other should be either lunch or supper.

Individuals who are able to maintain a healthy weight or who lose weight quickly are recommended to eat three meals per day as well as one low-sugar snack.

All snacks and meals should be had between ten to twelve hours.

For example, you may eat between 7 a.m. and 5 p.m. to 7 p.m.

The diet also advises against eating three to four hours before going to bed.

Those who follow the Longevity Diet also follow an eating plan that resembles fasting several times a year.

This refers to consuming limited quantities of foods, particularly vegetables, seeds, and nuts, for five days.

The daily caloric intake is between 800 and 1100; 60% of calories are sourced from fat, 30% from carbs, and 10% from protein.

The Longevity Diet Summary

The following are the Longevity Diet’s three pillars:

  • consuming mostly plant-based meals
  • Consuming less meat, dairy, and poultry protein
  • Simulating fasting at various periods throughout the year

The major goal of these dietary options is to secure the multiple health advantages that come with consuming all of the vitamins, minerals, and beneficial plant components found in plant-based diets while avoiding the harmful impacts of saturated fats and animal-based proteins.

(In this post, I discuss the health advantages of pickled onions and if pickled onions are beneficial for you).

The major goal of the fasting suggestions is to reap the health advantages of fasting, which include lower blood pressure, blood sugar levels, and body mass index.

Finally, the Longevity Diet strives to provide its followers with, as one would imagine, a longer and healthier life.


What foods can I eat on longevity diet?

“Lots of legumes, whole grains, and vegetables; some fish; no red meat or processed meat, and very little white meat; low sugar and refined grains; excellent levels of nuts and olive oil, and some dark chocolate,” says Dr. Longo.

Can I eat eggs on the longevity diet?

To keep muscle mass, people over the age of 65 should increase their protein intake modestly while also increasing their consumption of fish, eggs, white meat, and items produced from goats and sheep. Eat beans, chickpeas, green peas, and other legumes as your primary protein source.

What foods should be avoided for longevity?

Drinks with added sugar are empty calories.
Salty Snacks (Potato Chips, Cheese Doodles, etc.): Excessive salt and preservatives.
Candy, packaged biscuits and sweets: empty calories, preservatives, and additives.
Processed Meats (Bacon, Sausage, Cold Cuts): Cancer and heart disease have been linked.

What are two meals a day for longevity?

Overweight persons should consume just two meals a day, breakfast and either a noon or evening meal, plus two low-sugar snacks, according to the longevity diet. This is an attempt to limit kilojoule consumption in order to lose weight.

Can you eat fruit in longevity diet?

According to a big new study by Harvard T. H. Chan School of Public Health experts, eating two portions of fruit and three servings of vegetables every day is the ideal combination for life.

Can you have bread on longevity diet?

The Blue Zones diet also includes a lot of bread, which is considered a healthy staple. “It’s regrettable that carbs have become so reviled in our culture,” Jones adds. Recall that many plant meals include carbs, which are the main source of energy for the majority of humans on the planet.

What is the best breakfast for longevity?

7 Breakfast Recipes for Longevity
Chia pudding with fresh kiwi.
Apple and cinnamon oatmeal.
Hummus on avocado toast.
Hash with sweet potatoes and black beans.
Scrambled eggs with spinach for breakfast.
Peanut butter smoothie bowl.
Yogurt topped with blueberries.
Sep 3, 2022

What is the best time to eat longevity?

All meals and snacks should be had within a 10-to-12 hour period, such as between 8 a.m. and 6 p.m. and 8 p.m. The recommendations also advise not eating three to four hours before going to bed. Those who follow the longevity diet also eat in a way that resembles fasting many times a year.

What milk is on the longevity diet?

If you can’t live without dairy, the longevity diet suggests moving from cow’s milk to goat’s or sheep’s milk, which have a somewhat different nutritional profile. Yet, there is minimal evidence that sheep and goat milk give additional health advantages.

What are 4 secrets to longevity?

A team of researchers visited these villages to learn more about their longevity secrets and found that the lives of their centenarian members had nine distinct traits. …
Natural Movement…. A Feeling of Purpose…. De-Stressing Time…. Eating Lighter and Less…. A Plant-Based Diet…. Happy Hour.
Additional details…•December 6, 2021

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *