3 Amazing Strategies – How to Eat to Live Longer!

 Changing the way that you eat could add 10 or more years to your lifespan.

A recent study found specific dietary patterns that contribute to longevity, and some of the conclusions may surprise you.

Dr. Valter Longo, professor of gerontology and biological sciences at the University of Southern California, led a team that reviewed hundreds of nutrition studies.

Their top three findings focused on eating more plants, limiting protein, and fasting periodically.

Keep in mind that these recommendations are general guidelines.

Your individual dietary needs may be different, and they may change along with your age, and other factors.

Still, it’s worth talking with your doctor to see if these habits will work for you. Learn more about eating to live longer.

(A) Plant-based Foods

If you’re hesitant about becoming a strict vegetarian or vegan, you still have many ways to add more plant-based foods into your diet.

Try these tips:

1. Switch to legumes and nuts. 
   One of the most effective steps you can take is eating more legumes, nuts, and seeds. Legumes are edible plants like beans, peas, and lentils. Some of the most nutritious nuts and seeds are almonds, flaxseed, and chia seeds.
2. Proceed gradually. 
   If you have trouble imagining life without steaks and burgers, take it slowly. Celebrate meatless Mondays and add extra days over time.
3. Dine in. 
   Preparing your own meals and snacks gives you more control over the ingredients. You can enjoy vegetarian main courses and use olive oil and other healthy plant-based fats.

(B) Periodic Fasting

It can be difficult to fast in the modern world.

Your employer probably doesn't offer leave for low calorie days, but there are practical strategies for keeping up with your busy schedule.

These strategies can help:

1. Continue sleeping. 
   You’re already fasting for 8 hours if you sleep that much regularly. It’s an effortless way to give your body a chance to burn up some of its fat reserves.
2. Limit late night snacking. 
   You just need 4 more hours to reach the recommended 12 hours eating, and 12 hours fasting each day. Give up grazing after dinner or stick to light choices like fruit or plain popcorn.
3. Loosen up. 
   This study also suggests fasting about 3 times a year for 5 days each. However, this can mean cutting your calories in half rather than avoiding food completely.
4. Know your limits. 
   Keep in mind that there may be reasons why you need to skip fasting. It’s not advisable for children and seniors, pregnant or breastfeeding women, and anyone with certain medical conditions, like diabetes.

(C) Protein Needs

Have you been avoiding carbs and buying protein supplements? This review suggests that low but sufficient protein is a smart choice for most adults.

Keep these ideas in mind:

1. Avoid red meat. 
   If you want to eat animal products, you can still benefit from minimizing your consumption of beef and processed meats. Eat moderate amounts of white meat instead.
2. Enjoy fish. 
   You may be happy to know that fish can be part of a healthy diet. Eating one or two servings a week may strengthen your bones and reduce your risk for stroke, depression, and other issues.
3. Consider your age. 
   If you’re over 65, you may need more protein to prevent becoming frail. Talk with your doctor about this and any questions you have about your individual needs.

A longevity diet may be even more attractive these days.

The pandemic reduced life expectancy by almost two years in 2020, the biggest drop since World War II.

Healthy eating can help lower your risk for chronic conditions and give you back more time to enjoy the things you love.

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The Secret to Losing Weight on a Plant-Based Diet Made Super Easy

 When you started your plant-based diet, you expected to lose weight. Now, you feel like you may have been misled. Your bathroom scale says you’re heavier than when you started.

Eliminating or cutting down on animal products in your diet can help you lose weight.

Numerous studies have found that vegetarians and vegans tend to have less body fat than meat eaters.

There are also many other health benefits to eating more plants.

That includes lowering cholesterol and blood pressure, as well as reducing your risk for heart disease, diabetes, and certain cancers.

However, as you may have discovered, these outcomes are not automatic. Learn how to make your plant-based diet lighter and healthier.

Avoiding Common Pitfalls:

1. Limit processed foods. With or without animal products, frozen dinners and packaged sweets tend to be high in sugar, salt, unhealthy fats, and calories. Opt for whole foods instead. You can still buy convenient items like plain frozen vegetables and fruits.
2. Monitor serving sizes.  Maybe you thought you could eat more when you gave up meat. Try shrinking your portions and take time to savor each bite. Plan your meals and snacks instead of grazing throughout the day.
3. Dine at home. Vegan and vegetarian options can still be fattening. Preparing your own dishes gives you more control over the ingredients.
4. Be flexible. On the other hand, you may have become too strict. If you try to survive on salad greens and grapefruit, you’ll miss out on essential nutrients and start craving sweet potato fries.
5. Consider your lifestyle. Remember that your diet is just one part of taking care of yourself. Examine your other habits to ensure that you’re exercising regularly, sleeping well, and handling stress constructively.

Making Smart Choices:

1. Increase your fiber. One major advantage of plant-based diets is that you’re likely to eat more vegetables, fruits, and whole grains. These kinds of foods are high in fiber, which helps you feel full while eating less and may even extend your life.
2. Count calories. If you want to lose weight, you’ll still need to watch your calories. That will probably mean going easy on the dairy products, nuts, and seeds.
3. Restrict fats. Olive oil has many health benefits, but it’s still about 120 calories for just one tablespoon. Use plant fats sparingly.
4. Consume more protein. Vegetarian and vegan diets can fulfill your protein needs, even if you’re a serious athlete. In fact, lentils have more protein than meat. Other smart choices include beans, peas, and soy.
5. Enjoy healthy treats. Did you switch from ice cream to nondairy frozen desserts? Many brands are still high in sugar and saturated fat. Snack on fruit and air popped corn instead.
6. Change your cooking methods. At close to 400 calories, a cup of breaded fried zucchini sticks has almost as many calories as a full meal. If you steam it, it’s only 17 calories. You can also look for recipes that involve broiling, grilling, poaching, and baking.
7. Stay hydrated. Drinking enough water makes it easier to control your appetite and stay energized. Many fruits and vegetables have a high water content, so they’ll help you stay hydrated. Keep in mind that the more fiber you eat, the more water you need to avoid gas and bloating.
8. Seek balance. Think of your diet as an eating plan you can stick with for life, instead of a temporary solution. You may also want to consult your doctor or a nutritionist to see if you need any supplements.

Nutritious and delicious plant-based diets come in many forms.

Find a plan that can help you manage your weight and enhance your overall wellbeing.