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

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

The trendy regimen, loved by Kim and Kourtney Kardashian, involves increasing your protein and fat intake while cutting back on carbs.

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

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

As such, the diet is known as the ketogenic or ‘keto’ diet.

Although A-listers like Kim K have hailed 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 gut-friendly bacteria.

Not only that, the keto diet’s restrictive measures can be difficult to follow in the long term, a report from the American Heart Association (AHA) found.

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

Using data from 43,776 adults who participated in the National Health and Nutrition Examination Survey (NHANES), conducted between 2001 and 2018, the study examined the association between eating a keto diet and the risk of death from any cause .

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

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

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

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

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

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

But the high fat content of keto diets — especially if that’s saturated fat found in butter, pastries and cured meats — can also increase the risk of cardiovascular disease, they noted.

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

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

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

“Despite the high content of saturated fats, the diet consists primarily of unsaturated fats, which have been associated with a reduced risk of heart disease.”

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

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

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

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

‘Anti-aging’ keto recipes

Thinking about giving the keto way a try?

Lucy Diamond, registered dietitian and clinical director for innovation at NHS weight management provider Oviva, shared three autumn 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 the carbs low,” she told Sun Health.

“They contain seasonal vegetables and warming herbs as we enter a colder season.

“The Mushroom and Celeriac Soup is particularly rich in umami flavors, yet low in carbohydrates and provides beneficial nutrients including potassium, vitamin D and antioxidants.

“The fiber content of vegetables and seeds helps keep digestive health healthy while following a low-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 celeriac soup

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

Ingredients:

• 400 g mixed mushrooms (such as chestnut and button mushrooms), cut into slices
• 200 g celeriac, peeled and diced
• 1 medium leek, sliced ​​(white part only)
• 2 cloves garlic, minced
• 500 ml chicken stock
• 240ml cream – you can also use full fat or 2 per Greek yoghurt for a low 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 olive oil, for garnish
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat the butter in a large pan over medium heat
2. Add leek and garlic, fry until soft for about five minutes
3. Add the mushrooms and cook until they release their liquid and begin to brown – this should take about eight minutes
4. Add celeriac and stock, bring to the boil
5. Cook for 10-12 minutes until the celeriac is done
6. Add cream/yogurt and thyme and simmer for two minutes
7. Blend until smooth using a hand blender
8. Season. If desired, add a squeeze of lemon juice at this point to balance the creaminess.
9. Serve with a drizzle of olive oil and sprinkle with parsley

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

2. Keto bowl for fall

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

Ingredients:

• 200 grams of cauliflower rice
• 200 g Brussels sprouts, halved
• 1 medium zucchini, diced
• 100 g pancetta or streaky bacon, cut into cubes
• 30 ml olive oil
• 1 tablespoon 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. Crispy the pancetta in a large pan
3. Add cauliflower rice, cook until done
4. Sauté zucchini and sage
5. Add the cauliflower rice layer and top with the other ingredient in a Buddha bowl style

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

3. Cinnamon keto porridge

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

Ingredients:

• 20 g ground linseed
• 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
• 15 g keto sweetener (optional)

Toppings (optional):

Instructions:

1. Combine all ingredients in a small saucepan
2. Heat over medium heat, stirring frequently
3. Cook until thickened to desired consistency
4. Taste and add sweetener if desired, then stir through
5. Finish with pecan nuts if desired

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

“Many find they don’t need any additional sweetener, especially if they use the optional pecans as a topping.

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

Servings without sweetener contain 230 calories, 20 grams of fat, 10 grams of protein and 3 grams of net carbs.

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