There's powerful evidence that the ancient Mediterranean diet can extend your life

There's an endless supply of fad diets out there. Many of them have at least some studiesto back them up. Others don't.But there's one way of eating that has an unusually substantialbody of research and scientific consensus to back it up: the restricted Mediterranean diet.If all you want to do with a diet is shed some pounds,pretty much any plan you stick to that cuts sugar and calories should do the trickat least in the short-term. But if you want to live a longer, healthier, more nutritious life, the best evidence and scientific consensuspoint toMediterranean eatingas the way to go.Here, in short, is how you follow the Mediterranean diet:Eatrich, complex plant-based carbohydrates like whole grains.Eat large portionsvegetables and fruits.Eat lots of foods rich in fiber, like split peas, lentils, and artichokes.Eat plenty of healthy,monounsaturated fats like olive oil.Eat lots of nuts and legumes.Eateggs and dairy fat in smaller portions.Avoid red meat in favor of plant proteins, fish, and the occasional poultry meat.Avoid addedsugar and highly processed foods.In general, people eating in the Mediterranean style should mostly be eating whole foods, prepared simply.The idea that the Mediterranean diet is the healthiest option isn't new. But we're highlighting it again because of a recent literature review that examined the entire field of longevity research and found the overwhelming evidence supports Mediterranean eating habits, and avoiding red meat and sugar in particular.Other key findings of the review: A consistent program of caloric restrictionthat is, getting in the habit of eating as much as you need to maintainhealthy body weight, not as much as you need to always feel fullhas all kinds of benefits for your metabolism and longevity. Ditto staying active throughout your day, exercising regularly, and avoiding snacking between meals.SEE ALSO:Here's everything scientists know about how to avoid agingAND:We talked to a pool expert about what's going on with the stinky green Olympic pool, and he gave us some gross insightJoin the conversation about this storyNOW WATCH: A dentist reveals the 2 biggest mistakes people make when brushing their teeth
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