If you ever need an excuse to grab a bar of chocolate, look no further – just make sure it’s dark.
The researchers have now named dark chocolate an essential part of their “long-term diet.”
Although it provides room to indulge in “some” of your favorite foods, the diet advocates cutting out red meat entirely.
Its creators also recommend fasting every day, saying that everything should be eaten within 12 hours.
University of Southern California experts have reviewed hundreds of studies on nutrition over the past decade in their quest to discover which diet “offers the best chance of living longer and healthier.”
Legumes, whole grains, and vegetables are an essential part of an eating plan, as are plenty of nuts and olive oil.
Some fish is allowed and intake of chicken should remain “very low”.
Red or processed meats should be cut out entirely, sugar and refined grains – such as white bread, pasta and cereals – should be cut back.
US researchers developed a “long-life diet” – one that could offer the best chance of living longer and healthier – after reviewing hundreds of studies on nutrition over the past century. They say an “optimal diet” should include plenty of legumes (pictured) – such as lentils and beans – as well as whole grains and vegetables. The researchers also called for eating some fish, but no red or processed meat, and very small amounts of white meat. “Good levels” of nuts, olive oil and “some” dark chocolate can also be included in the diet. They also recommend fasting for at least 12 hours a day for five days every few months for people at high risk of disease.
However, the academics behind the study did not specify exactly how much foods people should eat.
The researchers said that following the diet can “delay aging” and reduce the risk of age-related diseases, including diabetes and cancer.
Lead author Dr. Walter Longo, an expert in gerontology and biology, argued that “this is not a dietary restriction aimed solely at weight loss.”
Instead, it aims to slow down aging and “help avoid disease and maintain health in an advanced age.”
A large body of evidence suggests that these eating patterns promote healthy cell function and ward off obesity, diabetes and cancer.
Dr. Longo and Professor Rosalyn Anderson, an expert on aging from the University of Wisconsin, published their findings in the journal. prison cell.
What should a balanced diet look like?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.
• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count
• Layer meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains
• 30 grams of fiber per day: Like eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat crackers, 2 thick slices of whole-wheat bread, 1 large baked potato with the skin on
• Have some dairy or dairy alternatives (such as soy drinks) choose options that are lower in fat and lower in sugar
• Eat some beans, legumes, fish, eggs, meat and other proteins (including two servings of fish each week, one of which should be fatty)
• Choose unsaturated oils and fats and consume in small quantities
• Drink 6-8 glasses of water daily
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men per day.
Source: NHS Eatwell Guide
The studies covered common diets such as calorie restriction and the high-fat, low-carb keto diet.
The papers also looked at the celebrity’s favorite Mediterranean diet as well as vegetarian and vegan diets.
Various types of eating patterns were examined, including intermittent fasting, which is frequent and short-term.
The researchers compared these diets to the age data of those who followed them.
The ideal diet, according to their findings, might include eating a moderate to high amount of carbohydrates, which make up about half of a person’s daily calories.
It may also include a “low but adequate” amount of protein primarily from plant sources, which make up about one-tenth of the diet.
One-third of the calories should come from vegetable fats.
They added that people who follow this diet will only eat small amounts of sugar and refined grains.
The Longevity Diet will also see people eat enough food per day in an 11 to 12 hour window.
And every three to four months, people at risk of disease fast for five days.
The researchers said periods of fasting increase autophagy – the body’s way of getting rid of damaged cells – and regeneration of cells in the body’s tissues.
This leads to enhanced metabolic function – the rate at which the body burns calories.
And it can delay immune swelling — the normal, reduced immune function that comes with age.
The study states, “Regulation of this pro-longevity network can delay aging and reduce risk factors and/or the incidence of age-related diseases including diabetes, cancer, cardiovascular disease, and neurodegenerative diseases.”
The researchers noted that the prolonged diet is similar to Mediterranean-style diets – which are largely plant-based or vegan.
These follow in places of “ultra-aging” where there are “a significant number” of people aged 100 or older, such as Sardinia in Italy, Okinawa in Japan and Loma Linda in California, the team said.
However, the extended-release diet is an “evolution” of these diets by limiting eating hours and recommending fasting.
The team now plans to study 500 people to further study the diet.
The team noted that the diet cannot be recommended for everyone and should take into account age, health status and genetics, as people over 65 may need more protein to ‘counter weakness and loss of lean body mass’.
They advised people to speak to their doctor before making any major changes to the diet.
The couple argued that people should focus on “smaller changes that can be adopted for life” rather than big changes that could have harmful effects.
Dr Longo added: “The prolonged diet is not a dietary restriction aimed solely at losing weight, but a lifestyle focused on slowing down aging, which can complement standard health care and, as a preventive measure, will help avoid disease and maintain health in an advanced stage. . age.’