There is a famous saying in the West: You are what you eat. The material and energy of our body mainly comes from diet, and diet also affects human life, old age, sickness and death. “The Yellow Emperor’s Classic of Internal Medicine” says: “Eat will be doubled, and the stomach will be hurt”, which means that overeating will damage the spirit and damage the yuan. We often say that the longevity diet requires “seven points of fullness”, which is probably the origin of this. 
www.pexels.comHowever, “seven full” really prolongs life? What is the modern scientific connotation of “seven points full”? Recently, a review in “Cell” systematically explained the above issues, and the mystery of the longevity diet gradually emerged. Modern interpretations of “seven full” can be divided into “caloric restriction” and “intermittent fasting.” “Calorie restriction” emphasizes the control of total food intake, which is the concept of quality and energy dimension; “intermittent fasting” emphasizes the rhythmic restriction of diet, which belongs to the consideration of time dimension. 
www.pexels.comcalories RestrictionsMulti-year studies have found thatmonkeys that weigh less, eat less, live longer and live longer more healthy. Calorie restriction can achieve lower fasting blood glucose and insulin levels, higher insulin sensitivity, and healthier blood lipid concentrations in animals. Improved insulin sensitivity can delay the loss of gray matter volume in monkeys, suggesting delayed brain aging. Calorie restriction can also effectively delay muscle loss, maintain muscle mass, and maintain T-cell function, which are important indicators of anti-aging. 
doi: 10.1016/j.cell.2022.04.002, which indicates that there are similar phenomena in human and mouse experiments. In animals, the underlying mechanisms by which caloric restriction affects health are highly conserved. Therefore, it is very important to reduce the amount appropriately whether you are feeding yourself or feeding your pets. Intermittent fastingIntermittent fasting for several days is difficult for humans and therefore more operational Sexual fasting is time-restricted eating, that is, limiting the eating window of the day to a range, and not consuming energy the rest of the time. To date, the vast majority of time-restricted eating studies have resulted in successful weight and obesity reductions. But time-restricted eating also has some side effects, such as longer daily fasts resulting from skipping breakfast, which has been associated with increased mortality. At present, an 11-12 hour daily eating window is more appropriate, and stricter time control may bring additional burdens. 
doi: 10.1016/j.jacc.2019.01.065.dietary structure is another important research direction. “Seven points full” is not only to restrict diet, but also to emphasize high-quality food intake. High-carb diets may not be that badReducing carb intake is promoted as a healthy eating pattern, but a A large epidemiological study that followed healthy people for up to 20 years found that a low-carb diet based on animal food sources was associated with higher all-cause mortality, with a 66% increased risk of cancer death in men and a 66% increased risk of death in women. The risk of cancer increased by 26%. Another meta-analysis noted that low carb intake(<40% energy)and high carb Compound intake(>70% of energy) all increased the risk of death, with a higher risk of low carb intake. 
Therefore, low-carb water is equally harmful compared to high-carb water. The study also highlights that when carbs must be reduced, such as during weight loss, the intake of plant-based proteins and fats can be increased rather than animal-based. High-protein and low-fat diets may not be as goodsufficient protein intake Entry has always been considered a must. However, current research has found that protein restriction can prolong lifespan, especially methionine restriction is very important. Notably, beans and other plant-based protein sources have very low levels of methionine compared to animals, which may explain why plant-based proteins are superior to animal-based proteins. Although the importance of low fat in reducing body weight and protecting cardiovascular and cerebrovascular has been widely known, rigorous clinical studies have confirmed that is associated with a low-fat diet. The risk of major cardiovascular events was reduced by approximately 30% in the diet group supplemented with olive oil or nut fats, compared to the diet group! 
www.pexels.comSo, whether it is protein or fat, the source is the top priority Heavy. Blindly pursuing high protein and low fat may be counterproductive, and more attention should be paid to reducing animal protein and fat(mainly meat)Increase the intake of plant-based foods enter. But these studies do not advocate high carbohydrate, low protein and high fat intake, but remind us that we need to balance the energy structure, especially to improve the plant-based food represented by beans proportion. 
www.pexels.com
So what should a macrobiotic diet look like? The study summarizes several characteristics of macrobiotic diets worldwide:
Moderate to high level of carbohydrate intake.
Low but adequate protein intake, mostly plant-based, especially soy.
A moderate intake of fat, which accounts for about 30% of energy, is mainly from plant sources.
A fasting period of 12-13 hours per day.
However, the author also emphasizes that this is not the only macrobiotic diet plan, and different groups also need different designs. For example, diabetic patients need to strictly control carbohydrate intake, while athletes need to increase protein intake.
The modern connotation of “seven points full” continues to expand. the closer.
References[1]Valter D Longo, et al. Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell. 2022;185(9):1455-1470. doi: 10.1016/j.cell.2022.04.002.[2]Sara B Seidelmann, et al. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018;3(9):e419-e428. doi: 10.1016/S2468-2667(18)30135-X.[ 3]Shuang Rong, et al. Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. J Am Coll Cardiol. 2019;73(16):2025-2032. doi: 10.1016/j.jacc.2019.01.065.
Writing | Guan ShuimuEditing | Swagpp
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