Medically used to manage severe symptoms of diabetes and obesity, drugs like Ozempic and Mounjaro have quickly become a ‘weight loss hack’. Those who support this claim are often opposed by fitness experts who consider working out and dieting as the holy grail to transform your body.
Several practices can foster positive weight management, but there are factors that can change the course of one’s efforts. These parameters can range from the genetic makeup to the food environment someone grows up with. Important life-sustaining practices like sleep, mental health, and other personal circumstances can impact this, too.
The growing popularity and access to weight-loss drugs like Ozempic and Mounjaro are also a testament to their efficacy. As per an Independent report, some users have reported as high as a 17.3% loss of body weight, but the regain after stopping the treatment remains a constant concern.
Dr Longo’s longevity diet
Dr Valter Longo of the University of Southern California Longevity Institute shared his creation of a drug-free diet that not only supports weight loss but also factors in longevity needs.
This diet is curated to manage the genetic and environmental hindrances to receive a long-term body response. Longo is mainly focused on consuming a high proportion of plant-based food, little-to-no meat, time-restricted eating, thrice-yearly five-day fast-mimicking cycles and, contrary to most modern diets, a moderate amount of protein.
Revealed in a BBC Documentary ‘Eat, Fast and Live Longer,’ Longo’s revolutionary diet is focused on using the diet to train your body’s responses, which eventually helps in losing weight. And this diet is also targeted at children.
“If kids are overweight continuously from, say, age seven to 18, they have an increased chance of developing diabetes later,” Longo says. “The idea is to start early, because that really sets the stage for the rest of your life.” For such a situation, Longo recommends following a Mediterranean-style diet loaded with plant-based foods, fruits, vegetables, whole grains, legumes, nuts, seeds, fish and moderate amounts of meat.
A similar pattern can be followed for those in their 20s. Advising against the 16-hour intermittent fasting routine, Longo does recommend 12-hour nightly fasting for your cardiovascular health. “It should be 0.8g/kg/day of mostly plant-based proteins, but with a high-quality amino acid profile,” Dr Longo says. “If your diet is all legumes, you need to go up from 0.8g/kg,” which stands true till the age of 60-65.
It is needless to say that the diet needs to be paired with physical activity. The Longevity expert recommends at least 300 minutes of exercise per week. It would not help achieve your goal weight, but keep your heart healthy, reduce inflammation, and visceral fat.
“The longevity diet is stricter,” he says. “It almost completely eliminates red meat, it keeps white meat very low, and fish is eaten maybe three or four times a week. There are lots of vegetables, lots of legumes, lots of tree nuts, wholegrain cereal and some fruits. These are some of the ingredients that, consistently all over the world, have been associated with living a longer, healthier life,” adds Longo.
Disclaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.