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

Following a common diet may actually help you live longer – as researchers have found it can reduce your risk of death by 24 percent.

Loved by Kim and Kourtney Kardashian, the trendy regimen involves increasing your protein and fat intake while cutting back on carbohydrates.

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

Instead of burning the sugar that comes from carbs energythe body uses ketone bodies, which the liver produces from stored fat.

Therefore, the diet is called the ketogenic diet or “keto”.

While A-listers like Kim K have touted it as a weight loss miracle, the eating plan has previously faced backlash for raising cholesterol levels, putting extra strain on the heart and reducing healthy bacteria. put

Not only that – the restrictive measures of the keto diet can be difficult to follow long-term, a report from the American Heart Association (AHA) showed.

But a new piece of research by scientists at the Shanghai Jiaotong University School of Medicine found that a ketone diet may 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.

Taking into account interviews with participants who listed what they ate during the day, the researchers calculated a Ketogenic Diet (CKD) Ratio that found how much of people’s diets consisted of ketogenic foods.

The higher the ratio, the higher the likelihood that a participant would achieve a state of ketosis – when ketones are burned for energy instead of sugar from carbohydrates.

Participants with advanced CKDs had a lower risk of death, the researchers found.

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

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

On the one hand, following the trendy diet could increase the risk of factors that increase the chance of getting CVD, such as blood pressure and fat levels in the blood, researchers said.

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

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

“The effect of the keto diet on cardiovascular health is a matter of debate because of its high fat content,” they said.

“However, our analysis suggests that despite its high fat intake, the keto diet does not increase mortality related to cardiovascular conditions.

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

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

A strict keto diet may not be healthy or sustainable in the long term, as it may involve cutting out foods that contain fiber, vitamins and minerals.

In particular, it is not recommended for pregnant and breastfeeding women or people with health conditions such as IBS, osteoporosis or kidney problems.

If you want to follow a keto diet, a good place to start is to keep unhealthy fats as low as possible, such as talking to a dietician or nutritionist.

‘Anti-aging’ keto recipes

Thinking of trying the keto way?

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

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

“They incorporate seasonal vegetables and warming spices as we move into a cooler season.

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

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

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

1. Creamy mushroom and celeriac soup

4

Preparation time: 15 minutes
Cooking time: 25 minutes
Works: 4

Ingredients:

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

Instructions:

1. Heat the butter in a large saucepan over medium heat
2. Add leeks and garlic, sauté until soft for about five minutes
3. Add mushrooms and cook until they release their liquid and start to brown – this should take about eight minutes
4. Add celery and stock, bring to a simmer
5. Cook for 10-12 minutes until celeriac is tender
6. Add cream/yoghurt and thyme, simmer for two minutes
7. Blend until smooth using a hand blender
8. Season to taste. At this point add a squeeze of lemon juice if desired, to balance out the creaminess.
9. Serve with a drizzle of olive oil and a sprinkle of parsley

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

2. Autumn keto bowl

4

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

Ingredients:

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

Instructions:

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

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

3. Cinnamon keto porridge

4

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

Ingredients:

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

Crops (optional):

Instructions:

1. Combine all ingredients in a small saucepan
2. Heat over medium heat, stirring often
3. Cook until thickened to desired consistency
4. Taste and add sweetener if desired, adding
5. Top with pecans if desired

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

“Many find they don’t need additional sweetener, especially when using the optional pecans as toppings.

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

Unsweetened formulations will have 230 calories, 20g fat, 10g protein, and 3g net carbs.

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