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Diets and Antidietas

The diet of longevity: The 15 commandments

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The diet of longevity is a nutritional method which we have already dealt with in other articles, when we talk about the minimum diet, also called the diet of the longevity of Dr. Valter Longo.

Speaking clearly, although life is one, and therefore it is important to maintain a diet that gives us pleasure, it is equally important to eliminate or minimize the nutrients that can make us live poorly or acquire diseases, displacing them with foods that allow us to live longer. , more healthy and happy.

The diet of longevity: The 15 commandments

1) Adopt a vegetarian diet including fish; Fish is limited to 2/3 times per week.
This does not mean that we should not eat chicken or meat from time to time. Per day to day, when it depends on us, we must eliminate that type of animal protein and concentrate to consume protein of vegetable origin or fish.

2) Minimize saturated fats and sugars in foods of animal origin.

3) Eat beans, chickpeas, peas and other legumes as the main source of protein.

4) Up to 65-70 years of age maintain a sufficient protein intake (0.7-0.8 grams per kilogram of weight, ie:
 
- 35-40 grams of protein per day for a 50 kg person and
- 60 grams of protein per day for a person of 100 kg if one third of their weight is composed of fat).

After 65-70 years, slightly increase the protein intake to not lose muscle mass.

5) Eat large amounts of complex carbohydrates (tomatoes, broccoli, carrots, legumes, etc.).

6) Consume relatively high amounts of olive oil (50-100 ml per day) and a handful of nuts, almonds or hazelnuts.

7) Eat fish, crustaceans and molluscs with a high content of omega-3/6 and / or vitamin B12 (salmon, anchovies, sardines, cod, bream, trout, clams, prawns) at least twice a week (see tables) In the Appendix ).

8) Follow a diet rich in vitamins and minerals, completing it two or three times a week with a high quality multivitamin / mineral.

9) Eat in a temporary period of 12 hours each day (start after 8 am and finish before 8 pm or after 9 am and before 9 pm).

10) Do not eat for at least 3-4 hours before going to bed.

11) Perform periodically 5 days of the minimum diet every 1 to 6 months, according to the needs and advice of the doctor or nutritionist 

12) For people who are overweight or who tend to gain weight, it is recommended to make 2 meals a day: breakfast, lunch or dinner, and 2 100-calorie snacks with low sugar content (less than 3-5 grams), one of which replaces a meal

13) Keep body weight and abdominal circumference under control to decide the number of meals per day (2 or 3)

14) For people of normal weight and / or who tend to lose weight, it is advisable to take the 3 normal meals, as well as a snack of 100 calories with low sugar content (less than 3-5 grams).

15) Eat by selecting the right ingredients from those who ate their ancestors.

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