Four countries where the longest people live; The Scientist compiles 10 golden rules they follow

BE SUFFECTS YOURSELF T It's over. THE 100th - AVE? Yes, everyone can, but must follow a food regime according to a well-designed plan. This is the challenge against time, undertaken by scientist Walter Longo, known for his studies of dietary effects on health and life expectancy. The national plan proposed by Professor Walter Longo is based on studies and interviews with people who have spent over a century of life and everything has been published in his bestseller “Life expectancy Diet”. This book contains over 200 typical regional recipes, a regime that sums up the foods and tastes of a simple but very wealthy kitchen and essential welfare advice

These are the scientist's 10 “

Follow a vegetarian regime
Although Walter Longo supports the vegetarian regime, he points out that diet must be rich in seawater. Consult as many acuges, sardines, and avoid high - content fish as possible.

Count the amount of proteins
Consult approximately 0.1 grams per kilogram of body weight. This amount has to grow after the 60s, so you don't lose muscle mass.

Reduce fat and industrial sugar
Add good fats and complex carbs.

The body needs all nutrients
Diet must include proteins, essential fatty acids (Omega 3 and Omega 6), minerals, vitamins and natural sugars.

Eat House Cooking
Avoid meals consumed outside as much as possible, or try to take home - cooked food with you. Choose the products of the season and cook traditional dishes to take in all nutrients from the best products that grow in your country.

If you are overweight, you should consume only two meals
For example, if you have a rich breakfast, you must close your day with just another meal and poor heart in calories.

Feed in 12 hours
It is better to eat within 12 hours, for example, if you consume breakfast at 8: 00 p.m., the last meal should be consumed by 8:00.

Don't keep diets, but regime
This proposal does not imply radical changes in someone's diet. For example, there is no need to reduce carbohydrates excessively but to embrace healthy eating habits.

Measure body weight and waist perimeter
In women, beli's perimeter should not exceed 80 inches [88 cm] and in men 102 inches [1 102 cm]. A healthy stomach can be an indication of diabetes, high blood pressure, cardiovascular problems, and high cholesterol.

Keep the 5-day diet “Mima-Digino”
The proposed diet can be followed with cycles recommended every 1-6 months, according to your needs and under medical supervision. LIVING