And let’s go back to Dr. Valter Longo , Full Professor of Gerontology and Biological Sciences, known for his research on longevity which in the United States has led him to become one of the leading names in health and longevity research.
Creator of the Fast Mimicking Diet , that is what the Italian newspapers have made known  as the fasting-mimicking diet(5 days of strong caloric restriction according to a protocol that provides for a precise distribution of macronutrients, a one-off protocol to be repeated to be healthy), Dr. Longo is director of the Longevity Institute at the University of Southern California in Los Angeles and director of the Laboratory of Oncology and Longevity of the Firc Institute of Molecular Oncology (Ifom) in Milan.

His is the book ‘ La Dieta della longevità ‘ (Vallardi Ed.), A book with which Longo traces the guidelines of a healthy diet that combines health, healthy weight and a lower risk of contracting serious diseases, thanks to an immune system harder

A diet that focuses entirely on nutrients, which does not drastically cut calories and which is based on the model of the Mediterranean diet which, according to recent studies, is the best: not our local and westernized diet, but a diet that includes a large consumption of vegetables, fish, especially blue, and plenty of extra virgin olive oil . In Longo’s case, the basic setting of the diet is in fact pescovegana and low-calorie: legumes and fish are the main protein sources, while the base of the longevity pyramid is provided by healthy sources of complex carbohydrates.
Let’s see Dr. Longo’s healthy diet in “pills”: 
1) The basis of the healthy diet is vegan: fish is consumed from 2 to 3 times a week, varying it (for example not always large fish, not always tuna or salmon, but also crustaceans, molluscs, blue fish). This keeps an eye on the mercury concentrations from the fish but ensures a good dose of omega3. 
2) Minimum saturated fats and minimum sugars (on the other hand, if you reduce the animal proteins to the fish of saturated fats, you must have very little, apart from coconut or palm oil). 
3) Consume legumes daily as the main protein source, remembering to keep proteins at 0.8 grams per kg of body weight. 
4) Consume lots of vegetables and sources of complex carbohydrates (potatoes, whole grains)
5) Try to eat within 12 hours, having dinner early, ie leaving at least 3 or 4 hours of intestinal rest before sleeping. 
6) Every 1-6 months, do a cycle of fasting-mimicking diet (I report it here)
7) Eat no more than 2 or 3 meals a day, with a low-calorie snack (maximum 100 calories)
8) Try to keep under I check my weight.
9) Use extra virgin olive oil as the main source of fat almost without sparing: from 3 to 7/8 tablespoons per day (ie from 50 to 100 ml).