Why This Diet is Strongly Suspected To Be The Best

What if the secret to avoiding heart attacks and feeling full of energy isn't the keto or even the Mediterranean diet?

In this article, I'll reveal the surprising history of diet advice, including the big mistakes that held us back.

I'll share new research that's giving us a better idea of which diet could help prevent heart attacks, assist with weight loss, and keep our muscles strong.

And the results might surprise you.

To understand why this diet is so powerful, we need to look at how our thinking has changed about the three big nutrients: protein, fats, and carbs.

Let's start with protein, where the latest data finally gives us a clear picture.

How Much Protein Do We Really Need Each Day?

The basic recommendation for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound, per day. But it's important to know that this amount is just the minimum needed to prevent illness—not the ideal amount for our best health ¹.

However, some longevity scientists, like Professor Valter Longo, suggest sticking to these lower protein levels. They point to studies like one from 2014, where mice were given 25 different diets that varied in protein, fat, and carbohydrate content. The study found that mice lived longer when they ate less protein and more carbohydrates. It seemed that lower protein intake increased their lifespan ².

Protein Intake and Longevity

So, what could explain these surprising results?

One possible reason is linked to something in our bodies called mTOR. mTOR helps our cells build proteins, and it's activated by protein intake, especially the amino acid leucine. The idea is that by eating less protein, we might reduce mTOR activity, which could help us live longer ³.

Adding to this theory is research on a drug called Rapamycin, which blocks mTOR. In mice, Rapamycin has been shown to extend lifespan ⁴.

But our lives are drastically different from those of lab mice.

We face viruses, bacteria, pollution—all sorts of challenges that mice in a lab don't. Humans need to be strong and resilient.

Muscle Strength and Long-Term Health

We know that muscle strength is crucial, not just for feeling strong today but for our long-term health.

Studies show that people with better muscle strength tend to live longer and have fewer health problems, especially heart-related issues ³.

In other words, people with better muscle strength tend to live longer and have fewer health problems, especially heart-related issues.

Unfortunately, starting around age 40, our muscle mass and strength begin to decrease by about 1% per year. ³

To possibly prevent this decline and stay strong as we age, we need to exercise, especially with resistance training like lifting weights. And to get the most out of that exercise, we might need a high-protein diet.

Optimizing Protein for Exercise Benefits

1. So What's the Perfect Amount of Protein to Maximize the Benefits of Exercise?

A fantastic study led by experts Professor Brad Schoenfeld and Professor Stuart Phillips looked into this. They found that muscle building was maximized at about 1.6 grams of protein per kilogram of body weight per day ⁵.

For an 80 kg (about 176 lb) person, that's around 128 grams of protein per day.

That's a lot of protein!

For example, beef is about 25% protein, so you'd need to eat over half a kilogram (about 1.1 lbs) of beef per day to reach that target. Now, I'm not saying you should do that; it's just to illustrate how much protein that is.

But what about lifespan?

Sure, high protein is great for muscle and quality of life, but will it shorten our lives, like the mouse studies might suggest?

Is a High-Protein Diet Safe?

Interestingly, some research suggests the opposite. A 2020 analysis published in the British Medical Journal showed that as protein intake increased, death rates decreased ⁶.

The same was found in 2021 by the American Heart Association. They reported that higher plant protein intake was associated with a lower risk of death, especially from heart disease and dementia ⁷. And again, in 2023, a study found that people who ate more protein had a lower risk of death ⁸.

2. But How Sure Are We That a High-Protein Diet Is Safe?

Some people worry that eating a lot of protein could strain the kidneys or weaken the bones by causing calcium loss. But let's look at the data.

First, the idea that high protein harms the kidneys doesn't hold up in healthy people. Studies have shown that even high levels of protein don't hurt kidney function in people without kidney disease. However, if someone already has kidney problems, eating a lot of protein might not be safe. They need to watch how much protein they eat and be more careful. ⁹

Second, the concern about bones isn't strongly supported by research either. In fact, protein works together with calcium to strengthen bones. Getting enough protein is important for bone health, especially as we age and bone density decreases ⁹.

So, a high-protein diet might be the first fundamental of a great diet.

Protein Timing: When Should We Eat Protein?

It used to be thought that we needed to spread our protein intake throughout the day to maximize muscle building. While that might offer small benefits, a pivotal new study suggests otherwise.

It found that consuming 100 grams of protein in one meal led to a prolonged muscle-building response over 12 hours, compared to smaller amounts. This suggests that our bodies might use protein from large meals better than we thought ¹⁰.

So, the total daily protein target seems to be the most important factor, rather than the specific timing or frequency of protein intake.

This insight might be especially helpful for those practicing time-restricted feeding, like intermittent fasting.

As long as our daily protein targets are met, and perhaps we prefer eating earlier in the day rather than late at night, it's likely that we can still maximize our muscle building.

A common question is protein timing around a workout. It used to be thought that we needed to eat protein within about 30 minutes after exercising.

From the latest scientific findings, however, it appears that it's the total daily protein intake that's important, not so much the timing.

Overall, it's strongly suspected that high protein intake is a fundamental aspect of the 'best' diet.

✔️ High Protein

For individuals who are obese, a quick way to estimate protein needs is to multiply height in centimeters by 0.75.

The Fat Controversy

But what types of high-protein foods should we be eating? Meat? Plants?

To answer that, we need to discuss the fat controversy.

Back in the 1950s, a scientist named Ancel Keys wanted to find out why some people got heart disease. He did a big study in seven countries. He noticed that in places where people ate a lot of saturated fats—like butter and fatty meats—more people had heart problems. In countries where people ate less of these fats and more unsaturated fats—like in olive oil and fish—fewer people had heart disease.

Because of his findings, doctors started telling everyone to eat less fat to stay healthy. By the 1970s and 1980s, low-fat diets became really popular. Many foods at the store said "low-fat" on the package.

But there was a problem. When food makers took out fat to make "low-fat" foods, the food didn't taste as good. So they added lots of sugar and other things to make it taste better. People thought they were eating healthy foods, but they were actually eating more sugar.

That led to new health issues. It turned out that just cutting out fat wasn't making people healthier, especially when they just ate more sugar instead.

To make matters worse, in an effort to replace butter, early versions of margarine were made using a process called hydrogenation, which turned liquid oils into solid fats and created trans fats. Trans fats are a type of fat that has since been shown to be extremely harmful, increasing the risk of heart disease much more than saturated fats.

These early margarines were high in trans fats, and for years, people thought they were making a heart-healthy switch when, in reality, they were consuming fats that were even worse for their health.

Thankfully, trans fats have been phased out, and modern versions of margarine are much safer. But it's important to understand how trans fats contributed to the confusion around fats and heart health.

All this conflicting health advice led many people to reject the "low-fat" movement.

Finally, in 2020, a Cochrane review—a respected analysis that combines results from many studies—collected all the relevant data and provided a clearer path forward.

They found that reducing saturated fats—from sources like fatty meats, butter, and coconut oil—and replacing them with unsaturated fats—from sources like extra-virgin olive oil and avocados—resulted in a 17% reduction in the risk of heart disease ¹¹.

Since then, we've had the large CORDIOPREV study that compared the Mediterranean diet, which is rich in unsaturated fats, to a low-fat diet over seven years. It found that the group eating unsaturated fats had about a 25% lower risk of heart attacks compared to the low-fat group ¹².

Overall, the evidence suggests that we might want a diet that's high in protein, includes healthy unsaturated fats, and is low in saturated fats.

✔️ High Protein

✔️ Unsaturated Fat

❌ Saturated Fat

Plant-Based Proteins and Longevity

So what types of foods meet those requirements?

Beans, lentils, chickpeas, and fish (especially salmon) are all great options. And this matches the findings in the protein studies we looked at earlier.

Remember the 2020 British Medical Journal study? It found that higher intakes of plant protein were associated with longer life. They concluded that replacing foods high in animal protein with plant protein sources could be linked to living longer ⁶.

The same was found in 2021 by the American Heart Association. They noted that substituting animal protein with plant protein was associated with a lower risk of death from all causes, including heart disease and dementia ⁷.

We can even include soy-based protein. Despite what you might hear on social media, the evidence we have today suggests that soy protein has no effect on testosterone or estrogen levels in men ¹³.

The science is never settled, but on balance, it appears that we might want to favor a more plant-based diet over meat, based on the unsaturated fat content and the data we have available today.

✔️ High Protein

✔️ Unsaturated Fat

❌ Saturated Fat

🟠 Primarily Plant-Based

The Role of Fiber

Particularly when we factor in another advantage of plant proteins: they have plenty of fiber.

Fiber is the part of plants that our bodies can't digest. We have multiple lines of evidence, such as a 2019 review in The Lancet, showing that higher fiber intakes reduce the risks of heart disease, type 2 diabetes, and even some forms of cancer ¹⁴.

From that data, it appears that the more fiber a person eats, the more benefits they might receive—up to a point, of course. While fiber is generally great, too much can cause digestive issues like constipation or bloating, so it's important to listen to your body.

Some people criticize fiber studies, pointing out concerns about funding or healthy user bias. So let's address that.

First, the 2019 fiber study declared no conflicts of interest, and the funders had no role in the study design, data collection, or analysis ¹⁴.

Second, regarding healthy user bias—which is when people who engage in certain health behaviors are already more health-conscious—the researchers anticipated this concern. They didn't just rely on observational studies where people choose their own diets. They also looked at randomized controlled trials, where participants were assigned to higher or lower fiber intakes. This helps isolate the effects of fiber itself.

Because both randomized trials and long-term observational studies showed similar benefits, it's less likely that healthy user bias is the cause. The consistent findings suggest that fiber itself might play a beneficial role in our health ¹⁴.

Finally, some critics might wonder if the researchers manipulated the data. But that's not the case here. The study was a comprehensive review that combined results from many high-quality studies. Whether the fiber came from fruits, vegetables, grains, or whether it was soluble or insoluble, the positive effects remained consistent. There were no statistical tricks or cherry-picking of data.

"Our findings are broadly similar to other reviews and meta-analyses that have reported on the association between dietary fibre and whole grains and one or more disease outcomes.

Broadly similar effects were apparent in both the prospective studies and clinical trials, when examining fibre from different food groups or fibre described as soluble or insoluble." ¹⁴

So, the evidence suggests that we might want high protein, particularly from plant sources, healthy amounts of unsaturated fats, reduced saturated fat, and high fiber—unless you have irritable bowel syndrome, in which case you should consult with a healthcare professional.

✔️ High Protein

✔️ Unsaturated Fat

❌ Saturated Fat

🟠 Primarily Plant-Based

✔️ High Fiber

What About Carbohydrates?

In recent years, many people have swung away from low-fat diets to low-carb and keto diets. They believe that drastically reducing carbs is the key to weight loss and better health. But is it really that simple?

Let's look at the data.

First, a 2023 study published in the Journal of Internal Medicine examined over 371,000 middle-aged and older adults over a 23.5-year period. The researchers looked at low-carbohydrate diets (LCDs) and low-fat diets (LFDs) and their impact on death rates. They found that low-carb diets were associated with a higher risk of death ¹⁵.

On the other hand, diets with high-quality carbs were linked to a lower risk of death from all causes, including heart disease and cancer.

Second, another 2023 study published in the BMJ conducted a systematic review of randomized controlled trials. They compared seven popular dietary programs, including low-carb and Mediterranean diets, to see their effects on death rates and major cardiovascular events in people at increased risk. The findings showed that Mediterranean and low-fat diets reduced the risk of death and non-fatal heart attacks. Mediterranean diets also seemed to lower the risk of stroke. Other diets, including low-carb diets, didn't show significant benefits over minimal intervention ¹⁶.

Third, a 2023 review titled "A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now?" highlighted that the Mediterranean, DASH, and plant-based diets remain the leading heart-healthy diets according to cardiology professional societies ¹⁷.

So, What Do These Studies Tell Us?

It's not just about cutting carbs but choosing the right kinds. Whole, unprocessed carbohydrates like whole grains, fruits, and non-starchy vegetables are packed with nutrients and fiber that support heart health and overall well-being.

It's the refined carbs and sugar from chips, biscuits, and fizzy drinks that we want to cut out.

✔️ High Protein

✔️ Unsaturated Fat

❌ Saturated Fat

🟠 Primarily Plant-Based

✔️ High Fiber

✔️ Whole Fruits, Non-Starchy Vegetables

❌ Refined Sugar

Reducing Salt Intake

3. What About Salt?

We also might want to reduce our salt intake. A 2021 study in Circulation looked at 85 trials and found that as sodium (salt) intake decreased, both systolic and diastolic blood pressure decreased across all levels of sodium intake ¹⁸.

❌ Salt

Most of the sodium in our diets—about 80%—comes from restaurant and packaged foods. While many of us enjoy the taste of salt, our taste for it can decrease over time as we get used to eating less.

So, What's the Best Diet?

The best diet might be the one that you can stick to over the long term, that has these fundamentals:

• ✔️High Protein
• ✔️Unsaturated Fat
• ❌Saturated Fat
• 🟠Primarily Plant-Based
• ✔️High Fiber
• ✔️Whole Fruits, Non-Starchy Vegetables
• ❌Refined Sugar
• ❌Salt

A vegan diet can work. A paleo diet can work. Mediterranean is an option. Even a well-designed low-carb or keto diet might fit most of these fundamentals.

For example, you can have a low-carb pizza that's high in fiber and protein, and low in salt and saturated fat, using cauliflower for the crust.

Again, the best diet might be the one that you can stick to over the long term, that follows these fundamentals.

✔️ High Protein

✔️ Unsaturated Fat

❌ Saturated Fat

🟠 Primarily Plant-Based

✔️ High Fiber

✔️ Whole Fruits, Non-Starchy Vegetables

❌ Refined Sugar

❌ Salt

Conclusion

Understanding the nuances of nutrition can be challenging, but by focusing on these key principles, we can make informed choices that support our health.

It's about balance, quality, and sustainability in our dietary habits.

References

1. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
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5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7374797/
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13. https://www.ahajournals.org/doi/10.1161/JAHA.119.015553
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15. https://pubmed.ncbi.nlm.nih.gov/30638909/
16. https://pubmed.ncbi.nlm.nih.gov/37132226/
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10053756/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10128075/
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8055199/
20. https://www.uptodate.com/contents/salt-intake-and-hypertension