Is this the new 5:2 diet? THIS science-backed plant-based diet claims to boost longevity

Scientists may have found a diet that could replace the 5:2 diet. The new meal plan may also boost longevity. Professor Luigi Fontana with recipes from Healthy Longevity Chef Marzio Lanzini at the University of Sydney’s Charles Perkins Centre (CPC) has made a science-backed plan to incorporate more plant-based meals to enhance overall health and longevity. Could this be an alternative to the 5:2 diet (It is an intermittent fasting regime where calorie intake is limited to 500–600 calories per day two times per week)?They have published the book Plant Power, at the CPC-RPA Healthy for Life program. The book combines Professor Fontana’s research into longevity and Mr Lanzini’s work in the culinary world. Today, more and more people are turning to plant-based eating, vegetarianism, and veganism. Around 42 percent of Australians have chosen to eat less meat or none at all. “More people are moving away from meat-centric diets and incorporating more plant-based food, a trend that is not just about ethical choices but also about promoting better health and longevity. Healthy longevity is about fuelling your body with the right nutrients to activate cellular repair and gut health. What we propose is simple. We recommend people start to experiment by shifting to two plant-based days a week, trying new recipes, discovering new flavours, and eventually increasing this to five days a week,” Professor Fontana said in a statement. The book builds on a review article co-authored by Professor Fontana and Professor Walter Willett, former Chair of the Department of Nutrition at Harvard published in the European Heart Journal. The research weighs the health effects of both healthy and unhealthy plant-based diets. They found that plant-based whole foods are better than the ultra-processed refined foods. Professor Fontana’s research found two key factors that influence longevity: nutrient-sensing pathways and the gut microbiome.“The right foods, predicated on a predominantly plant-based diet, activate mechanisms that slow ageing, reduce inflammation, and enhance metabolism. Secondly, without enough fibre-rich plant foods, beneficial gut bacteria die off, weakening immunity and increasing disease risk,” he adds. Professor Fontana also debunked the myth that all plant-based diets are healthy. He noted that during his clinical practice he has met patients who think removing meat from their diet will naturally lead to better health. “The reality is that achieving a well-rounded, nutritious diet involves much more than the exclusion of animal products. People may cut out meat but continue to eat a diet full of ultra-processed foods which increase the risk of diseases like stroke and dementia, and premature death,” he said. Mr Lanzini, who runs the Charles Perkins Centre’s metabolic kitchen and instructs on science-backed eating, co-developed the book’s plant-based recipes, adds, “What we recommend requires a thoughtful approach to meal planning, ensuring that all essential nutrients are properly included. People often opt for refined carbohydrates, fats and salt, such as white bread, frozen pizza, instant noodles, pre-packaged meals, pastries, cakes, cookies, French fries, chips, plant-based meat substitutes and sugary beverages. He further says, “Instead, we recommend bringing it back to whole foods.” Plant-based fibre-rich healthy diet