Named for its goal of slowing the aging process and maintaining good health, the Longevity Diet advocates closely monitoring calorie intake for quality not quantity. You simply eat more food that is rich in vitamins and minerals and, as an added benefit, will likely lose weight. Aerobic exercise, resistance-training and yoga are also recommended.
Calorie Restriction
The authors of "The Longevity Diet," Brian M. Delaney and Lisa Walford, have studied calorie restriction, or CR, which is another name for this diet. The idea of CR is to extend your life by obtaining calories from nutritional, low-glycemic foods, such as fruit and vegetables. There is no set ratio for eating protein, carbohydrates and fats.
While a study in the May 2010 issue of "European Journal of Clinical Investigation" concluded that CR's effect on longevity remains a question, "the promotion of healthy aging and disease prevention may be attainable."
Glycemic Index
The glycemic index is a measure of how specific carbohydrates affect your blood sugar level. With a score of 70 or more, high-glycemic foods, such as French fries and white bread, cause blood sugar to quickly rise and fall. According to the Harvard School of Public Health, these spikes may increase risk for diabetes, cardiovascular disease and obesity.
Low-glycemic index foods, such as whole grains, beans and most fruit and vegetables, rank a score of 55 and under. These carbohydrates, recommended on the Longevity Diet, digest slowly while maintaining a balanced blood-sugar level, which can help control Type 2 diabetes and avoid weight gain.
What to Eat
On the Longevity Diet, your main source of nourishment will be these low-glycemic fruits and vegetables, at least seven to nine daily servings, chosen by their various colors: blue, purple, red, orange, yellow, green and white. Fruits and vegetables are high in fiber, low in calories and likely to fill you up. Other recommended Longevity Diet foods include are fatty fish, low-fat meat and nuts, olive and canola oils, low-fat milk and yogurt for calcium, whole rather than enriched grains, legumes and plant proteins.
Food Diary
Keeping a food diary can help you track your nutrition intake. For example, a one-day, 1,503-calorie plan may include include: for breakfast, coffee, low-fat milk, oatmeal and walnuts; for lunch, a turkey sandwich with lettuce, tomato and mustard on whole-wheat bread and black or green tea; and for dinner, halibut, mixed vegetables with olive oil, lettuce, cucumbers and tomato with commercial salad dressing, and a glass of red wine. Three snacks between meals include nonfat cottage cheese and canned mandarin oranges; carrots hummus and tomato juice; and, before bed, one cup of unsweetened coca with brandy.
Considerations
See your physician before doing the Longevity Diet. Avoid this diet if you're pregnant -- or want to be; if you're not fully grown; or if you have any history of eating disorders.
References
- "The Longevity Diet;" Brian M. Delaney and Lisa Walford; 2010
- National Center for Biotechnology Information: Calorie Restriction: What Recent Results Suggest for the Future of Aging Research
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
