Valter Longo, 56 years old, is a professor of gerontology and the director of the Longevity Institute at the University of Southern California. He follows a healthy diet and alternates between a calorie-restricted regimen for 3-5 days several months at a time.
According to experts, one of the most important factors in weight loss is creating a calorie deficit, meaning that the calories consumed must be less than or equal to the calories burned. The calories consumed in a day (calories in) come from food and beverages, while calories burned (calories out) include metabolic processes, daily activities (including breathing or sleeping), and exercise. However, individuals looking to lose weight should ensure they consume enough protein, carbohydrates, and fats while reducing high-energy foods such as those rich in fats or sugars.
By following this regimen, Longo consumes between 800 to 1,100 calories each day. Clinical trial results show that this eating pattern helps lower blood pressure, reduce cancer-related disease markers, decrease body fat, and lower blood sugar levels. All of these effects can contribute to increased longevity.
When he is not on a calorie restriction, Longo adheres to his own longevity diet, which is primarily plant-based with fish.
Longo organizes his meals throughout the day to promote longevity and maintain a healthy weight as follows:
Light Breakfast with Tea
Longo starts his day with a light breakfast consisting of whole grains, nuts, and fruit. His usual breakfast includes an Italian whole grain bread called friselle, paired with almond butter and an apple.
He also enjoys a cup of tea that includes both green and black tea. Black tea offers a delicious flavor, while green tea is known for its blood pressure-lowering effects.
Valter Longo practices intermittent fasting during the day and limits high-calorie intake over longer periods. (Photo: RNZ).
Short Intermittent Fasting During the Day
After breakfast, Longo tries not to eat anything until around 4 or 5 PM. He drinks espresso at lunchtime to maintain his energy levels.
Calorie-free beverages, such as black coffee, unsweetened tea, and water, are widely consumed during intermittent fasting. However, some experts argue that adding milk and sugar to coffee can break the fast.
Light Afternoon Snack and Hearty Dinner
Longo has a light meal, consisting of whole grains, nuts, and fruit, around 4 to 5 PM, followed by a hearty dinner.
He mentions that individuals can also have a larger lunch and a smaller dinner if they find it difficult to fast from breakfast until dinner. In fact, this approach is easier for most people to follow.
Additionally, on his website, Longo suggests that people enjoy light snacks such as cornmeal cookies with fruit and nuts.
