Longevity Diet: The Key to Nutrition That Helps Extend Lifespan

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The longevity diet, a nutritional trend gaining attention recently, not only focuses on weight loss but also on maintaining long-term health and preventing aging. One of the key factors in this diet is the consumption of a high amount of carbohydrates, low protein, combined with fasting methods. Recent studies have shown that this diet may help improve longevity and reduce the risk of chronic diseases, but is it truly effective and easy to apply in modern life?

A diet rich in carbohydrates and low in protein plays an important role in helping the body maintain stable energy levels. “Recent studies show that when the body primarily uses carbohydrates as an energy source, rather than protein, the metabolic process is less stressed, improving overall health and extending lifespan,” according to a study published in The Journal of Nutrition (2019). This study confirmed that when protein intake is low, the body is less likely to develop inflammatory responses, reducing the risk of cardiovascular diseases and diabetes.

Another important factor is practicing fasting, which helps improve the body’s self-repair ability. Fasting allows the body to avoid continuous digestion, thereby reducing the burden on the digestive system and stimulating cell regeneration. A recent study from Harvard Medical School (2022) shows that fasting not only aids in weight loss but also enhances the body’s ability to combat diseases such as Alzheimer’s and cancer by improving the cell-cleaning process through autophagy. “Fasting creates an environment that helps cells eliminate foreign particles and dead cells, which supports body function and prevents disease.”

One notable point when following the longevity diet is considering the source of carbohydrates. While many other diets recommend reducing carbs for rapid weight loss, the longevity diet focuses on complex carbs such as whole grains, sweet potatoes, and vegetables. These foods not only provide long-lasting energy but are also rich in fiber, which helps control blood sugar levels and supports digestion. According to research from American Journal of Clinical Nutrition (2020), consuming large amounts of complex carbs can reduce the risk of cardiovascular diseases by up to 30%.

“This diet helps balance energy ratios in the body, preventing metabolic disorders, thus promoting long-term health,” said Dr. James W. Wilson from University of California (2021). However, it is important to maintain a balance and not consume too many refined carbs (such as white bread or sweets) as they can lead to weight gain and increase the risk of diabetes.

“The longevity diet with high carbs, low protein, and fasting can be an effective method to maintain long-term health, if done correctly. Smart food choices, combined with a proper fasting routine, can help the body function more efficiently.” — Dr. James W. Wilson, University of California (2021).

However, one of the biggest challenges in following this diet is maintaining the fasting routine. Fasting may present some difficulties, especially for those who have irregular eating habits or need constant energy for work. In fact, starting fasting can be uncomfortable at first, but according to research from Journal of the American Medical Association (2018), after about 12 weeks, the body will adapt and find it easier to follow this routine.