Not Extreme Diets, Researchers Reveal the Key to Healthy Living to Old Age

JAKARTA - In forming an ideal and healthy body in the long term, it cannot be done only by a diet that is carried out for a certain period of time. Experts say that this method is less effective for long-term health investment.

According to researchers, Valter Longo, PhD, and Sebastan Brandhorst, the key to a healthy life to old age is not an extreme diet, but building sustainable eating habits.

"The challenge is not knowing what to eat, but creating habits that can be maintained for years, not just a week's hit," they said, quoted from The Wall Street Journal, Friday, July 3, 2026.

Based on nutritional research, a scientifically proven eating pattern that increases life expectancy is a nutrient-rich plant-based diet. The pillars of the food are as follows.

- Focus on whole foods, dominated by vegetables, whole grains, nuts, and healthy vegetable fats. - Moderate intake, moderate portions of fruits and vegetables. - Strictly limit foods such as red meat, processed meat (sausages, nuggets), added sugar, and ultra-processed foods. - Protein sources should be covered every day, but prioritize plant-based sources, not animal.

Then, instead of torturing yourself with extreme diets, it is recommended to do a diet with a moderate time-restricted feeding method. Limiting meal times in a window of 11 to 12 hours per day is considered much more realistic and easy to maintain in the long term.

The method has also been clinically proven to help improve metabolic health and suppress biological aging markers in the body. This long-term health dietary change may take time, but you can start it yourself from home with practical steps.

Starting from making vegetables and legumes as the main menu of your plate, replacing saturated fat with healthier unsaturated fats such as olive oil. In addition, find a pattern and meal menu that can make you comfortable doing it for life, not just chasing instant weight loss.