Stay young, the secrets of eating well for healthy aging according to Valter Longo

Professor Valter Longo is widely known for his in-depth research on health and longevity, having developed a science-based approach to nutrition called the "Longevity diet".

His philosophy goes beyond just food choices – it also provides specific guidelines on the number of meals to consume daily and how to distribute them to optimise long-term health and well-being.

The structure of the day’s meals according to Valter Longo

According to the "Longevity diet", the optimal number of meals per day is two main meals and a light snack.

Breakfast is the first meal of the day, rich in essential nutrients to provide energy. It should include healthy fats, plant-based proteins, and a source of whole carbohydrates.

Lunch or dinner, depending on personal preferences, is the second main meal, featuring a variety of vegetables, legumes, and whole grains in moderate portions.

The light snack, which is to be consumed between the main meals, could be a handful of nuts, a plant-based yogurt, or a piece of seasonal fruit. This snack helps maintain steady energy levels without overloading the digestive system.

 One of the key principles of the "Longevity Diet" is to consume all meals within a 12-hour window. For example, if you have breakfast at 8:00 AM, your last meal should be finished by 8:00 PM. The remaining 12 hours are dedicated to fasting, during which the body regenerates and metabolic processes are optimised.

 During fasting hours, liquids are allowed, as long as they are unsweetened. This means that, apart from water, drinks like herbal teas and infusions are fine. Black coffee is also allowed, as long as no sugar or sweeteners are added. Hot drinks can also help to reduce feelings of hunger.

 This approach, known as the 12-12 fasting method, can be incorporated into your routine and followed continuously. Unlike other diets, there’s no need for break periods.

Benefits of this meal structure

Adopting this eating structure brings a host of benefits.

 Firstly, regular fasting periods stimulate autophagy, a process where the body removes damaged cells, improving overall health. Eating fewer meals at regular times helps reduce blood sugar spikes and improves insulin sensitivity, which can prevent metabolic diseases like diabetes.

 Moreover, combining reduced caloric intake with fasting helps maintain a healthy weight without the need for drastic restrictions.

Concentrating meals within a 12-hour window aligns the metabolism with the body’s natural rhythms, improving sleep and energy levels throughout the day.

How to adapt to the "Longevity diet"

For anyone looking to integrate this approach into their life, it’s important to take small steps.

Start gradually by eliminating unnecessary snacks and reducing portion sizes. Choose quality foods, prioritising whole, plant-based, and organic options.

 Before making any drastic changes to your eating habits, it’s always a good idea to consult with a nutritionist or doctor.

ProLon’s contribution to the "Longevity diet"

ProLon, inspired by Professor Longo's research, offers a nutritional programme designed to simulate the benefits of fasting. This programme allows you to follow a low-calorie diet while keeping your body nourished and supported throughout the process.

You can learn more about Prolon and discover all the helpful resources to enhance your well-being.

 Another piece of advice from Professor Valter Longo, related to longevity, is to follow a Fasting Mimicking Diet a few times a year. This is a five-day programme that enables the body to enter a fasting state without activating the food receptors in our cells.

 “The Fasting Mimicking Diet is a medicine made up of ingredients that are specifically designed to have an effect on the body. It is clinically tested and must be followed to the letter.”

 Following the "Longevity diet" means not only choosing what to eat, but also when and how much.

 Two main meals and one snack within a 12-hour window create the perfect balance between nourishment and metabolic rest, with benefits that can extend life and improve the quality of our time here.

 Start your journey today towards a longer, healthier life!