The less you eat, the longer you live is confirmed?

The concept of "eat less, live longer" is sought after by many people, and some people even regard it as a rule of health. So, is this idea science or a rumor?

A. "Eat less, live longer", is there a scientific basis?

About the "eat less, live longer" this statement, many people are convinced, that the smaller the meal, the slower the aging rate. And firmly implement this idea in life, but is there a scientific basis for this statement? The research will tell you the answer.

A study published in the international journal Nature Aging points out that dietary restriction can be mediated by the Sestrin protein as a way to reduce intestinal stem cell activity, keep intestinal function stable, and achieve a longer life span.

In October 2019, a study published in Nature Metabolism noted that mice that begin to reduce their food intake at a younger age can live longer and be healthier.

Both studies were based on animals and the results obtained do not directly translate to humans and serve more of a reference purpose.

The study published in Cell Metabolism, however, was based on human experiments in which researchers found that people may be able to help extend their lives through caloric restriction.

The researchers randomly divided the subjects into two groups, one with a restricted diet and one with a normal diet, and found that after 2 years the subjects in the restricted diet group lost an average of 18 pounds, while the other group's weight remained essentially the same.

In other words, restricting calorie intake can prevent obesity, which is closely related to the risk of many diseases, including cancer, and the number of deaths caused by obesity is as high as 2.8 million each year worldwide.

Through the study we can find, that "eat less, live longer", there is indeed a certain scientific basis.

Second, less food is not the same as a hunger strike or do not drink and not eat

With the support of research, many people began to insist on eating less, but there is an error in understanding. Some people take "less food" as a hunger strike or do not drink or do not eat, daily excessively harsh their dietary intake, or even completely eat, this approach is very wrong.

Adults should consume 50~100 coarse grains/whole grain products, 300~500g vegetables, 200~400g fruits, 50~75g meat, 50~100g aquatic products, 0.5~1 egg, 30~50g beans, and a glass of milk daily. On top of this, reduce the intake of fried, fine rice and noodles, desserts, and other foods as appropriate.

There is a scientific definition of "less food", and it is generally recommended to eat only seven minutes of each meal. Seven minutes full is a more subjective personal feeling, which means that the stomach does not feel very full, but the enthusiasm for food has decreased, not as much as the original desire to eat, at this time to stop eating.

But many people are difficult to grasp this degree, when eating, you can try to drink the soup first, then eat vegetables, and meat, and finally eat the main food.

This can be done to a certain extent to reduce the intake of staple foods, but also not easy to eat support. There is also the meal to chew slowly so that the brain has enough reaction time, many people are accustomed to gobbling, and the brain is likely to be too late to react, and then easy to eat more.

Third, longevity can also be "eaten" out, adopt 4 eating habits healthier body

Diet has a very important significance for our health, and it is very important to learn healthy eating habits in everyday life.

A study published in Nature Aging, jointly conducted by the School of Public Health of Zhejiang University and the School of Public Administration of Zhejiang University, found that plant-based dietary patterns have a good potential positive effect on the longevity of older people by analyzing the dietary habits of 13,000 older people in China.

A healthy plant-based diet includes eating more whole grain foods, fruits and vegetables, legumes, nuts, and tea.

We propose a healthy oriental dietary pattern, which is mainly characterized by a variety of foods, lightness, and less oil while paying attention to more fruits and vegetables, fish, shrimp and seafood, dairy, and legumes.

Therefore, we can know that longevity can be "eaten" out, eat to live a long life, it is recommended to develop 4 good eating habits.

1. Control salt intake

Excessive salt intake can easily lead to an increase in the incidence of cardiovascular disease, it is recommended that the daily salt intake is kept below 6g. In addition to controlling salt, also be wary of some invisible salt intake, such as soy sauce, pickled foods, MSG, and other foods that also contain more salt.

2. One pound of fruits and vegetables per day

Daily intake of vegetables is best to maintain the amount of about 500g, of which the proportion of dark vegetables should be at least 1/2, more intake of vegetables for health benefits.

3. Eat a little more coarse grains

Coarse grains are rich in dietary fiber, which can help inhibit the absorption of cholesterol and reduce the risk of hyperlipidemia. And can promote gastrointestinal tract peristalsis, to prevent constipation.

4. Eat less red meat, and processed meat

Red meat and processed meat are classified as carcinogens by WHO, and the daily intake of 50g of processed meat and 100g of red meat can increase the risk of colon cancer by 16% and 12% respectively. To reduce the daily intake of these two types of meat, replace meat with chicken, duck, shrimp, fish, etc.

Diet is very crucial to our health, and learning the right eating pattern in life can help to get a longer life span, have you learned all the above mentioned?