Recommendations for Adult Men and Women who are Overweight or Obese with a BMI Greater than 30
Weight: 100 Kg
Height: 170 cm
Waist circ.: 170cm
Abdominal circ.: 112 cm
Hip circ.: 120cm
BMI: 34.6
If your abdominal circumference is greater or equal to 112 cm, your body weight is made up of approximately 40% fat, including visceral fat. In this case, your actual weight is not 100 Kg, but rather approximately 60 Kg. As such, your daily protein needs would be approximately 50 grams of protein a day (0.8 grams of protein per 60 Kg/p.c/die), as indicated in the Longevity Diet created by Professor Valter Longo.
The section below provides an example of a daily regimen recommended by the Longevity Diet. It includes the correct quantity of macronutrients (carbohydrates, proteins, and lipids, including fats) and micronutrients (vitamins and minerals). This regimen for one day’s food intake is intended for an adult man weighing 100 Kg and with approximately 40% body fat. Yet, we strongly recommend that you consult a qualified nutritionist who can calculate your nutritional needs based on age, gender, lifestyle, physical activity, level of psychophysical stress, and other factors. Every adult man has unique nutritional needs depending on his body and that are essential to good health.
Recommendations for Elderly Persons (age > 65-70 years old) Who Tend to Lose Weight and Lean Muscle Mass
These individuals must increase their daily protein intake by 1 gram per Kg of body weight in order to avoid sarcopenia, the physiological process tied to aging that can result in loss of muscle mass.
Example: 70 year-old Man/Woman
These individuals must increase their daily protein intake by 1 gram per Kg of body weight in order to avoid sarcopenia, the physiological process tied to aging that can result in loss of muscle mass.
Recommendations for Elderly Persons (age > 65-70 years old) Who Tend to Lose Weight and Lean Muscle Mass
Weight: 63 Kg
Height: 170 cm
Waist circ.: 80 cm
Abdominal circ.: 100 cm
Hip circ.: 100 cm
BMI: 21.8
Such individuals—who are of normal weight but tend to lose lean muscle mass— should consume 63 grams of protein a day. In the section below, we provide a sample daily regimen from the Longevity Diet that is intended for elderly persons of 65-70 years old or older. The regimen includes sufficient daily protein needs, as well as micronutrients necessary for this age group (ex. selenium, copper, zinc, folic acid, vitamin D, calcium, vitamin B12, sodium, potassium, phosphorus, vitamin A, and vitamins of the B group). Again, as each individual has specific nutritional needs based on his or her body, it is highly advisable to consult a nutritionist to ensure overall health.
SAMPLE LONGEVITY DIETS FOR ADULT MEN WHO ARE OBESE AND OVER 70 YEARS OLD—AND SUSCEPTIBLE TO SARCOPENIA
Diet for an Adult Obese Man (40% Body Fat)
BREAKFAST:
Six melba toast (60 gr) with 4 teaspoons of jam without added sugar (equal to 20 grams) and a cup of almond milk (200 ml).
N.B.: The almond milk must not contain added sugar, calcium, or vitamins from the D or B group. Alternatively, for a plant-based beverage, you can choose coconut milk or hazelnut milk. These, too, must not contain added sugar, calcium, or vitamins from the D or B group.
LUNCH: Spelt with chicory and carrots
Ingredients:
–farro/spelt (60 gr)
-tablespoon of extra virgin olive oil (9 gr)
-tablespoon of Grana Padano cheese (5 gr)
-chicory (150 gr)
-carrots (50 gr)
N.B.: the farro can be replaced by other grains like barley or rice, with the same quantity. It is advised to cook the grains—especially whole grains, in a large amount of water to reduce any possible contaminants.
SNACK:
A slice of whole wheat bread (30 gr) and 3 small squares of dark chocolate (10 gr)
N.B: It is advisable to consume dark chocolate with at least 70% cocoa; smaller percentages do not offer the same health benefits.
DINNER:
-fresh salmon (150 gr) dressed with extra virgin olive oil (5 gr) after cooking
-whole wheat bread (70 gr)
-a side of vegetables consisting of cauliflower (200 gr)
Dessert: fresh fruit in season (150 gr) and 10 gr of walnuts or dried fruit of choice
Diet for Adult Man over 70 years old and with Tendency to Lose Lean Muscle Mass
BREAKFAST:
90 gr of whole wheat bread, 30 gr of jam without added sugar, a cup of almond milk (240 ml) without added sugar, calcium, or vitamins from the D or B group.
N.B.: Instead of almond milk you can have coconut milk or hazelnut milk. These, too, must not contain added sugar, calcium, or vitamins from the D or B group.
LUNCH: farro (spelt) salad with lentils and sesame seeds
Ingredients:
–farro/spelt (70 gr)
-a tablespoon of extra virgin olive oil (9 gr)
-dry lentils (50 gr)
-sesame seeds (15 gr)
Add a side dish of raw fennel with salad (200 gr)
N.B.: the farro/spelt can be replaced by other grains like barley or rice, at the same quantity. It is advised to cook the grains, especially whole grains, in a large amount of water to reduce any possible contaminants.
SNACK:
25 gr of dark chocolate and 10 gr of dry roasted hazelnuts (10 gr)
DINNER:
-spaghetti (70 gr)
– 1.5 tablespoons of extra virgin olive oil (14 gr)
-fresh clams (120 gr)
Add a side of fresh vegetables of your choice: collard greens, spinach, cauliflower, lettuce, zucchini, or peppers (150 gr)
Dessert: fresh fruit in season (150 gr) and 10 gr of roasted dry walnuts or other nut of choice.
Dr. Marzia Sucameli
Clinical nutritionist and PhD student
