Studies have shown that reducing food intake by 30% can extend lifespan by an additional 20 years.
Many people struggle to control their food consumption. As is widely known, prolonged digestive overload can lead to obesity, digestive diseases, and more. Additionally, excessive food in the stomach can increase pressure in the chest cavity, potentially reducing blood flow to the heart and brain, which in turn heightens brain activity. This can result in fatigue, memory decline, and other related issues.
Research has demonstrated that eating 30% less can lead to an additional 20 years of lifespan. Scientists at the National Institute on Aging in the United States conducted experiments using Rhesus monkeys, which share genetic similarities with humans. After 20 years of observation, they found that compared to monkeys with unrestricted diets, those that consumed 30% less food daily exhibited the following characteristics:
- Average lifespan exceeding 20 years, with some living up to 43 years.
- Slower aging process, showing no signs of aging in appearance after the age of 30.
- Healthier bodies with reduced rates of cancer and heart disease. The incidence of diabetes was 0.
- Mortality rates up to 37% lower compared to monkeys with free access to food.
Many people struggle to control their food consumption. (Illustrative image).
Regarding the reasons behind these results, scientists explained:
– Weight Control: Overeating can cause discomfort and increase the burden on the digestive and metabolic processes.
In reality, when you are 70% full, your body receives enough nutrients, preventing hunger while avoiding excessive fat storage. This can help us maintain better weight control.
Obesity is linked to the emergence of 13 types of cancer, and approximately 2.8 million people worldwide die from obesity each year.
– Reducing Chronic Inflammation: A study published in Science confirmed that consuming a single large meal alters gene expression in adipose tissue, reduces levels of inflammatory factors in the body, and lowers stress responses. Inflammatory factors can weaken the immune system and increase the risk of cancer. They can damage blood vessel endothelium and heighten the risk of cardiovascular diseases. They can also slow down the elimination of white blood cells from the body and accelerate aging.
– Protecting Mitochondria: Mitochondria are the energy source of body cells and also help eliminate free radicals and regulate metabolic processes. Eating less can stabilize the metabolic networks of mitochondria and keep cells in a “youthful” state, thereby slowing the aging process.
– Activating Brain Neurons: Eating fewer calories consumes a brain chemical called kynurenic acid. The lower the levels of this substance, the more active the neurons related to cognition become, enabling faster thinking.
Does Eating Less Mean No Rice or Meat?
Feeling 70% full can create a sensation of not being completely satisfied, reducing the desire to eat and significantly slowing down eating speed. However, many people equate feeling 70% full with eating less or avoiding rice and meat.
1. Low-Carb Diets Are More Dangerous Than You Think
Essential foods are the primary source of carbohydrates. Not consuming enough essential foods can lead to short-term depression and slow reactions over time.
Women may experience menstrual irregularities, while men may see a decrease in testosterone levels. There is also a higher risk of numerous diseases, including diabetes, heart disease, and Alzheimer’s.
Therefore, the recommended daily intake of grains, potatoes, and legumes is 250g – 400g, and they should not be skipped out of fear of gaining weight or increasing blood sugar levels.
Eating less or not eating meat for an extended period can lead to inadequate protein supply for the body. (Illustrative image).
2. Meat Nutrition Is Irreplaceable
Meat is rich in protein and essential nutrients for the human body, such as iron, zinc, and vitamin B12.
Inadequate meat consumption over a long time can lead to insufficient protein supply and decreased production of immune globulin, reducing immunity and increasing the risk of various diseases, such as iron deficiency leading to anemia and vitamin B12 deficiency causing red blood cell damage and nerve cell damage leading to memory loss.
Thus, you should ensure an intake of 120 – 200g of animal and seafood products each day, at least twice a week.
Eating less means reducing the total calorie intake and maintaining a slight feeling of hunger while still ensuring a balanced diet, rather than following a strict diet. If you refrain from eating meat for an extended period, it can lead to a state of physical weakness.
Healthy Eating Habits
So how can you make your diet more scientific? You can refer to the following principles.
1. Diverse Foods and Reasonable Combinations
You should eat more than 12 different types of food each day and over 25 types each week to achieve comprehensive nutrition. Your daily diet should include a variety of foods: carbohydrates, vegetables, fruits, poultry, dairy, and legumes.
2. Do Not Skip Breakfast
Breakfast should be full and delicious. Eating breakfast provides adequate glucose for the brain, making you feel full and more focused. You should have breakfast before 9 AM, which is optimal for metabolism. Busy individuals can also opt for light breakfasts such as instant cereals or nuts. This doesn’t take much time and ensures your body receives adequate nutrition.
3. Light Snacks in the Evening
In the evening, you should reduce consumption of high-fat, high-calorie foods. Instead, increase healthy foods like greens and fruits. The best time for dinner is from 6 to 7 PM. Eating too early may leave you hungry by bedtime, affecting sleep quality and stomach health, increasing the risk of digestive issues.
4. Chew Slowly and Focus on Eating
The feeling of “fullness” can only be accurately perceived when you focus on eating. If you eat while chatting, watching TV, or scrolling on your phone, it will be difficult to recognize changes in your fullness sensation, leading to overeating without realizing it.
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