The ‘live longer’ diet and 3 simple ‘anti-aging’ recipes to try this autumn

Following a popular diet may actually help you live longer; researchers found that it can reduce your risk of death by 24 percent.

The popular regimen, loved by Kim and Kourtney Kardashian, involves increasing your protein and fat intake while reducing carbs.

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This low-carb eating plan aims to put the body into a state of ketosis, where it becomes dependent on a different type of fuel.

Instead of burning sugar from carbohydrates energyThe body uses ketone bodies produced by the liver from stored fat.

That’s why the diet is known as the ketogenic or “keto” diet.

Although prominent figures like Kim K have hailed it as a weight-loss miracle, the diet plan has previously faced backlash for raising cholesterol levels, putting extra strain on the heart and reducing gut-friendly bacteria.

A report from the American Heart Association (AHA) showed that the restrictive measures of the keto diet may be difficult to follow long term.

But a new study conducted by scientists at Shanghai Jiaotong University School of Medicine found that following the keto diet may actually reduce the risk of death.

Using data from 43,776 adults enrolled in the National Health and Nutrition Examination Survey (NHANES) conducted between 2001 and 2018, the study examined the link between eating a keto diet and the risk of death from all causes.

By taking into account participant interviews listing what they ate throughout the day, researchers calculated a Dietary Ketogenic Rate (CKD), which determines how much of people’s diets consist of ketogenic foods.

The higher the ratio, the more likely the participant is to reach a state of ketosis, where ketones are burned instead of sugar from carbohydrates for energy.

Researchers found that participants with higher levels of CKD had a lower risk of death.

“Each standard deviation increase in DKR led to a remarkable 24 percent reduction in the risk of death,” they wrote.

The team also investigated whether ketogenic diets were linked to a higher risk of death from cardiovascular disease (CVD).

On the one hand, following a trendy diet may reduce a person’s risk of factors such as blood pressure and blood fat levels that increase their chances of developing CVD, the researchers said.

But they noted that the high fat content in keto diets (especially saturated fat, found in butter, cakes, and cured meats) may also increase CVD risk.

But scientists’ analysis found no link between poor heart health and following the keto diet.

“The keto diet’s impact on cardiovascular health has been a subject of debate due to its high fat content,” they said.

“However, our analysis shows that despite high fat intake, the keto diet does not increase mortality rates from cardiovascular disease.

“Despite its high saturated fat content, the diet consists primarily of unsaturated fats, which are linked to a reduced risk of heart disease.”

The eating plan may also help reduce inflammation and increase blood pressure regulation, which is important for cardiovascular health.

Following a strict keto diet may not be healthy or sustainable in the long term because it may require cutting out foods that contain fiber, vitamins, and minerals.

It is especially not recommended for pregnant and breastfeeding women or people with health problems such as IBS, osteoporosis or kidney problems.

If you want to follow the keto diet, keeping unhealthy fats to a minimum is a good starting point, as is talking to a dietitian or nutritionist.

‘Anti-aging’ keto recipes

Considering giving keto a try?

Lucy Diamond, registered dietitian and clinical director of innovation at NHS weight management provider Oviva, has shared three autumnal keto meals you can make yourself for breakfast, lunch or dinner.

“These fall-inspired keto recipes are rich in healthy fats and protein while keeping carbs low,” Sun tells Health.

“They include seasonal vegetables and warming spices as we move into a cold season.

“Mushroom and celery soup is particularly rich in umami flavors while remaining low-carb and provides beneficial nutrients such as potassium, vitamin D and antioxidants.

“The fiber content from vegetables and seeds helps maintain digestive health when following a lower-carb diet.”

Lucy added: “Remember to drink plenty of water and consider electrolyte supplements when following a ketogenic diet, especially as the seasons change.”

1. Creamy mushroom and celery soup

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Preparation time: 15 minutes
Cooking time: 25 minutes
Number of services: 4

Contents:

• 400g mixed mushrooms (such as chestnuts and buttons), sliced
• 200g celery, peeled and chopped
• 1 medium leek, sliced ​​(white part only)
• 2 cloves of garlic, minced
• 500 ml chicken broth
• 240ml double cream – you can use full cream or 2 cups Greek yoghurt for a lower fat option or cashew cream for a vegan alternative
• 30 g butter
• 1 tablespoon fresh thyme leaves
• Salt and pepper to taste
• 1 tablespoon fresh lemon juice (optional)
• 2 tablespoons of olive oil for garnishing
• Chopped fresh parsley for garnish

Instructions:

1. Heat the butter in a large pot over medium heat.
2. Add the leek and garlic, sauté for about five minutes until softened.
3. Add the mushrooms and cook until they release their liquid and begin to brown – this will take about eight minutes.
4. Add celery and broth, let it boil
5. Cook for 10-12 minutes until the celery is soft.
6. Add cream/yoghurt and thyme and cook for two minutes.
7. Blend until smooth using a hand blender.
8. Season to taste. At this point add a splash of lemon juice, if desired, to balance the cream.
9. Serve with a little olive oil and sprinkle with parsley.

Each serving contains 320 calories, 31 g fat, 7 g protein and 5 g net carbohydrates.

2. Fall keto bowl

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Preparation time: 15 minutes
Cooking time: 25 minutes
Servings: 2

Contents:

• 200 g cauliflower rice
• 200g Brussels sprouts, halved
• 1 medium zucchini, chopped
• 100g pancetta or streaky bacon, chopped
• 30ml olive oil
• 1 tablespoon fresh sage, chopped
• Salt and pepper to taste

Instructions:

1. Fry the Brussels sprouts in olive oil at 200°C (Gas Mark 6) for 20 minutes
2. Fry the pancetta in a large pan.
3. Add cauliflower rice, cook until tender.
4. Sauté zucchini and sage
5. Add the cauliflower rice layer and then add the other ingredients buddha bowl style.

Each serving contains 320 calories, 26 g fat, 15 g protein and 8 g net carbohydrates.

3. Cinnamon keto porridge

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Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 1

Contents:

• 20 g ground flaxseed
• 15 g ground almonds
• 10 g chia seeds
• 240 ml unsweetened almond milk
• 1/2 teaspoon cinnamon
• 1/4 teaspoon vanilla extract
• pinch of salt
• 15g keto sweetener (optional)

Toppings (optional):

Instructions:

1. Combine all ingredients in a small saucepan
2. Heat over medium heat, stirring frequently.
3. Cook until desired consistency.
4. Taste and add sweetener if desired, stir
5. Sprinkle walnuts on top if desired

Lucy said: “The natural flavor of the almonds and the warmth of the cinnamon add a subtle sweetness to this porridge.

“Many people find they don’t need additional sweetener, especially when using optional pecans as a topping.

“If you prefer a sweeter taste, start with a small amount of sweetener and adjust to taste.”

Servings without sweeteners will contain 230 calories, 20 g fat, 10 g protein and 3 g net carbohydrates.

With sweetener, this works out to 245 calories, 20g fat, 10g protein and 3g net carbs.