There has always been a rumor that "there is a fixed amount of food that people eat in their lifetime, and whoever eats first will leave first", is it true?Could it be that if you eat less every day, you can really live longer?More and more studies have confirmed that eating less, aging slower, healthier, and longer lives.
Research confirms: Eat less or really live longer.
Eat less and live longer", this sentence has been confirmed by research to a certain extent!In February 2023, a team of experts from Columbia University's Mailman School of Public Health published a study in the journal Nature Aging**, finding that a 25% reduction in calorie intake can slow the aging rate of healthy adults by 2%-3%, which also means a 10%-15% reduction in the risk of death. ①
Eat less, slow aging" has been found.
Eat less, age slower, healthier" The underlying mechanism of this phenomenon has been found!In November 2023, scientists from Nanjing University published a study in Nature Communications**, identifying the lipid metabolizing enzyme ACS-20 as a key mediator of aging regulation and healthy longevity extension induced by dietary restriction, elucidating the underlying transcriptional regulatory mechanism, which is helpful for better understanding of aging mechanisms and the development of anti-aging drug interventions. ②
In layman's terms, the lipid metabolism enzyme ACS-20 is a key substance for why "eating less" can "slow aging" and "prolong healthy life".
Eating less is not a blind diet, don't do 4 wrong ways to eat!
1.Skipping dinner.
Although there was a saying in ancient times that "no food is eaten at noon", with the development of society and the change of living habits, three meals a day are now more advocated. If you skip dinner, the brain will send out strong appetite signals the next day when you are fasting for more than ten hours, prefer high-calorie foods, are prone to revenge meals, and it is easier to store fat. ③
2.Don't eat staple foods.
Li Ying, deputy chief physician of the Department of Nutrition of Xuanwu Hospital of Capital Medical University, said in an article in the Health Times in 2020 that it is not recommended not to eat staple food, which is the most economical, affordable and least burdensome energy on the liver and kidneys**, and the only energy of the central nervous system cells of the human brain ** is blood sugar, so it is not right not to eat staple food, but it is recommended to choose more coarse grains when choosing staple foods to increase satiety and provide nutrition. ④
3.Replace your normal diet with meal replacements.
Dai Yongmei, director of the nutrition department of Nanjing Maternal and Child Health Hospital in Jiangsu Province, said in an article in Health Times in 2020 that dieting and weight loss should be achieved through a combination of reasonable diet and meal replacement. For example, appropriately reduce the intake of staple foods, replace them with meal replacement powder or meal replacement sticks, and eat other vegetables, fish and shrimp as well. ⑤
4.Eat only fruits and skip meals.
Zhang Xiaoyan, former director of the Nutrition Department of Lianyungang Maternal and Child Health Hospital in Jiangsu Province, said in an article in the Health Times in 2019 that many people only eat fruits and eat a lot of fruits at the end of the day, but they didn't expect to become fat. Eating only fruits and skipping meals will cause a deficiency of some nutrients and is not recommended. ⑥
Photo by Wang Nan, Health Times.
Here are 9 recommended ways to eat healthily.
To limit your diet, but also to ensure nutrition, these 9 healthy eating methods are recommended.
1.There is a proportion of energy in three meals.
It is recommended to distribute energy according to the "three-meal system", 30% for breakfast, 40% for lunch, and 30% for dinner. A rich breakfast is important, and it should be 30% of the calories throughout the day. ⑦
2.Refer to the Gangnam Diet Pattern.
1) Increase coarse grains and reduce milled rice and fine flour;
2) Vegetable oil is recommended for low temperature cooking;
3) Increase white meat, reduce red meat, and recommend soy products;
4) The more vegetables the better, to ensure the right amount of fruits;
5) Recommend appropriate amounts of nuts and milk;
6) Steaming, boiling, and shabu-shabu cooking methods are highly recommended. ⑧
3.Eat more natural ingredients.
Calories and calories are not the same, such as milk and carbonated drinks with the same calories, carbonated drinks have empty calories, but only contain little or no vitamins, minerals and other nutrients that are beneficial to health. ⑨
4.Choose a staple food that is low in calories.
One-third of the usual staple food can be replaced with whole grains and whole grains. Natural whole grains, starch beans, and potatoes all have a part of "resistant starch", and resistant starch is not easy to digest and absorb, and the calories are relatively low. And they often also contain dietary fiber, B vitamins, etc. ⑨
5.Choose meats with less fat.
You can choose more meat and less fat. According to the Dietary Guidelines for Chinese Residents 2016, meat has a high fat content, with pork being the highest, followed by mutton and beef. Fish meat is low in fat. ⑩
6.One pound of vegetables and half a pound of fruits every day.
Eat at least one pound to one and a half pounds of vegetables and half a pound of fruits every day. Take vegetables as an example, they have a lot of water and low calories, such as winter melon, cucumber, lettuce, etc. They are also rich in vitamins and minerals. ⑨
7.Meals can be vegetarian before meat.
In the case of meat and vegetables, eat vegetables first, and choose more coarse grains and beans as much as possible for the staple food, which will occupy a certain space in the stomach, these foods are low in calories but have a strong sense of satiety.
8.Change the container for eating.
When eating, eat in small bowls to reduce the amount of food you eat while eating comfortably. Drinking in tall and thin cups instead of short and wide cups can also help reduce calorie intake.
9.It is important to chew carefully.
"Chew slowly" is the most healthy chewing method, and chewing more than 20 times per bite is a bit exaggerated, but you can remind yourself to chew 5 more times per bite.
This article is synthesized from:
waziry, r., ryan, c., corcoran, d., huffman, k., kobor, m., kothari, m. et al. (2023). effect of long-term caloric restriction on dna methylation measures of biological aging in healthy adults from the calerie trial. nature aging.
wang z, zou l, et al. acs-20/fatp4 mediates the anti-ageing effect of dietary restriction in c. elegans. nat commun. 2023 nov 24;14(1):7683.
2020-12-18Beijing Evening News "Beijing *** Share weight loss cheats, come in and copy recipes!》
2020-01-03Health Times "**Can't Skip Eating Staple Foods".
2020-06-09Health Times "Meal Replacement**Remember the "Three Noes"".
2019-08-02Health Times "Eating fruit may not be possible**".
2019-05-18Yangcheng Evening News "Zhong Nanshan's breakfast recipe is open!".Come and watch
2020-06-02Health Times "What is so good about academicians praising the "Jiangnan diet"?》
2019-03-19 Health Times "Pick out low-calorie foods".
Dietary Guidelines for Chinese Residents 2016 by the Chinese Nutrition Society
*: Health Times.