The Longevity Diet (8 week trial) - Part 1 of 2
21.9 هزار بار بازدید -
6 سال پیش
-
I have completed four weeks
I have completed four weeks of Dr Valter Longo's Longevity Diet from his book by the same name, and wanted to share the basic concepts as well as breakfast and snack options.
Here's a link to my Food Diary on Google Docs:
https://docs.google.com/spreadsheets/...
Here's a written review of the book: https://www.9to5strength.com/the-long...
The diet is similar to a Mediterranean diet in that it focuses on olive oil, vegetables and fish while eliminating red and white meat. A typical day for me, eating 2300kcal, is something like this:
Breakfast
100 grams Nuts & Seeds Muesli
250ml Hazelnut Milk
1 Chopped Banana or 20 grams Sultanas
Snack
10 grams Dark Chocolate 85%
25 grams Walnuts
Lunch
240 grams Cannellini Beans
60 grams Wild Rice
200 grams Tomatoes
200 grams Courgette
15 ml Extra Virgin Olive Oil
Dinner
40 grams Feta Cheese
60 grams Sesame Rye Crispbread
200 grams Tomatoes
100 grams Spinach
150 grams Bell Peppers
20 grams Sultanas
15 ml Extra Virgin Olive Oil
I'll cover my thoughts more in Part 2 but I really like the volume of fibre I'm getting, all the nutrients and minerals from making vegetables the focus of each meal, and my fats coming in large part from Extra Virgin Olive Oil instead of peanut butter and eggs.
My mental clarity is much improved, I would say my hunger is more stable but on average I feel mildly hungry which isn't normal for me. Protein is very satiating and fills you up, so it's tough adjusting to far lower levels, even though I'm eating 50% more than Dr Longo suggests! I'm in the gym 4x/week and it's noticeable that my body is taking longer to repair itself due to the lack of protein. I'd happily keep all the other elements of the diet but increase protein by 15-20 grams per day and perhaps introduce some quality organ meat once a week.
Here's a link to my Food Diary on Google Docs:
https://docs.google.com/spreadsheets/...
Here's a written review of the book: https://www.9to5strength.com/the-long...
The diet is similar to a Mediterranean diet in that it focuses on olive oil, vegetables and fish while eliminating red and white meat. A typical day for me, eating 2300kcal, is something like this:
Breakfast
100 grams Nuts & Seeds Muesli
250ml Hazelnut Milk
1 Chopped Banana or 20 grams Sultanas
Snack
10 grams Dark Chocolate 85%
25 grams Walnuts
Lunch
240 grams Cannellini Beans
60 grams Wild Rice
200 grams Tomatoes
200 grams Courgette
15 ml Extra Virgin Olive Oil
Dinner
40 grams Feta Cheese
60 grams Sesame Rye Crispbread
200 grams Tomatoes
100 grams Spinach
150 grams Bell Peppers
20 grams Sultanas
15 ml Extra Virgin Olive Oil
I'll cover my thoughts more in Part 2 but I really like the volume of fibre I'm getting, all the nutrients and minerals from making vegetables the focus of each meal, and my fats coming in large part from Extra Virgin Olive Oil instead of peanut butter and eggs.
My mental clarity is much improved, I would say my hunger is more stable but on average I feel mildly hungry which isn't normal for me. Protein is very satiating and fills you up, so it's tough adjusting to far lower levels, even though I'm eating 50% more than Dr Longo suggests! I'm in the gym 4x/week and it's noticeable that my body is taking longer to repair itself due to the lack of protein. I'd happily keep all the other elements of the diet but increase protein by 15-20 grams per day and perhaps introduce some quality organ meat once a week.
6 سال پیش
در تاریخ 1397/07/11 منتشر شده
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