The longevity diet
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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Longevity diet was created by Dr. Valter Longo. It is a pescetarian diet, combined with intermittent fasting and fasting mimicking. Longo's advice is to talk to a dietician or doctor before starting this diet.
On the homepage you can compare this diet with other diets.
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The pescetarian diet is a vegetarian diet, but with fish and other aquatic animals. Longo advises to mainly eat plant-based foods, with little proteins and few carbohydrates, but lots of (unsaturated) fat.
Proteins in this diet are often ingested through legumes or nuts in this diet. Carbohydrates can be found in pasta. Here, Longo states that you should not eat pasta with some vegetables, but rather vegetables with some pasta. So you eat much less pasta in a pasta meal than is 'normal'. Finally, fats are consumed e.g. by eating oily fish a few times a week.
An important aspect of the longer life diet is the 'fasting mimicking diet'. The idea of the fasting mimicking diet is that your body thinks you are fasting. The goal here is that all the positive effects of fasting are achieved, for example that your body cells focus on repairing instead of growing, according to Longo.
The fasting mimicking diet lasts 5 days. In those 5 days you eat (very) few calories. The first day you eat about 1100 calories, of which 10% is protein, 56% fat and 34% carbohydrates. On days 2 to 5 you will eat about 725 calories a day, of which 9% is protein, 44% fat and 47% carbohydrates.
Longo says you should do the fasting mimicking diet between once a month and twice a year. This depends on your health and should be done in consultation with your doctor.
In addition to mimicking fasting, Longo also recommends intermittent fasting. To be precise, Longo advises 12 hours of fasting a day. Unlike imitation fasting this means not eating at all for 12 hours.
These 12 hours are best planned between dinner and breakfast the next day, for example from 20:00 to 8:00. So you divide the day into 12 hours of eating and 12 hours of fasting.
The longevity diet advises about 150 minutes of exercise per week.
Besides eating a pescotarian diet and (imitation) fasting, it is recommended to read a lot and play games that require you to think (hard).
To read more about this diet, you can by Dr. Longo’s book ‘The longevity diet’.
Because this diet contains few carbohydrates and a lot of fats, it can be compared to the Keto diet. The difference is that the diet contains relatively little proteins.
The diet can also be compared to the Japanese diet, because the diet contains a lot of fish.
As fasting is part of this diet, intermittent fasting and the 5:2 diet can also be compared. In addition, the longevity diet is a pescetarian diet.
Finally, the diet contains aspects of the Mediterranean diet.
Consult your doctor or dietician before starting this (or any) diet, especially if you have diabetes or bowel problems.
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150 minutes of exercise per week
This doctor has been doing research for years. It's very easy to say that these effects have been shown in mice, but often you can't translate all the results from mice to humans. Our survival system certainly still has the setting for periods of scarcity and abundancies and imitating them certainly can't hurt, although I wonder if you really will live longer and can "turn back time". In addition, a lot of whole grain products, vegetables, fruit and unsaturated fats in this advice, something that is actually good for you.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.