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PostBenefits of the Ketogenic Diet (Jordi Molins, Spain, 05/22/20 7:16 am)
Enrique Torner asked: "1) How do you manage to keep the good [diet and fitness] habits going over a long period of time? And 2) how do you overcome a weight plateau?"
Scientists such as David Sinclair (Harvard), Valter Longo (UCLA) and Satchin Panda (Salk Institute) tend to converge towards the following recommendations:
1. Follow a ketogenic diet: no sugar, no refined carbohydrates, eat whole, unprocessed foods. Eat lots of fats, especially olive oil, fatty fish, avocados, nuts and coconut oil. Eat lots of vegetables. Try to reduce protein consumption as much as possible, especially red meat. Do not restrict calories (at least, consciously).
2. Follow Time Restricted Eating: eat in a 6-hour window, fast for 18 hours. Water fast for 3-5 days (under medical supervision) at least once per year. Try not to eat within 3 hours of going to sleep.
3. Weight training: at least 150 minutes per week. Ideally, just before you break your fast. Eat clean protein (including BCAA) and creatine just after the workout.
4. Check your genes: having APOE4 and / or MTHFR polymorphism may require an individual plan for the rest of your life. Dale Bredesen has interesting insights about Alzheimer's disease, especially in relation to APOE4.
The ketogenic diet dramatically reduces hunger pangs for a big part of the population (especially males), resulting in a high success rate (instead, restricting calories has a failure rate of 99.9% for obese people).
The most important indicator for longevity is blood glucose level. Ketogenic diet, time-restricted eating and weight training reduce blood glucose levels and inflammation, as well as insulin resistance.
JE comments: This is all convincing, Jordi. I love olive oil, avocados, and nuts (fish not so much). Unfortunately, my "strategy" has always been to find a trendy diet that lines up with my existing eating preferences. My favorite: "carb-loading," which was all the rage in the 1980s.
Yesterday in the supermarket I saw a new keto-friendly ice cream called Rebel. At $8 per pint, it's twice the price of even the "premium" brands. Rebellion invariably has its costs, but why are foods for special diets so expensive?