Healthy Dieting with Calorie Restriction
A calorie restrictive diet, also known as caloric restriction, is the practice of limiting dietary energy intake to both improve health and slow aging. Studies show that caloric restriction, or CR, has been shown to lower cholesterol, fasting glucose, and blood pressure. It is also one of the only known dietary measures that have been proven to expand the average and maximum lifespan in a variety of species, such as yeast, fish, dogs and mice. The theory behind this is that more energy, in the form of more calories, creates more disorder in the body, causing it to age. With restrictive diet, the intake of calories slows, which in turn slows the energy flow, causing the body to disorder, or age, at a slower rate.
Like most diets, a calorie restrictive diet is done through counting calories. Through the intake of fewer calories than normal, weight loss will generally occur. However, by following a restrictive diet, a number of other positive factors appear in the body in addition to weight loss. A study done by the Washington University School of Medicine in St. Louis examined the effects of people following a calorie-restricted diet of 10-25% less calorie intake than a typical Western diet. This study showed a significant decrease in body mass index, body fat percentage, blood pressure, fasting glucose, fasting insulin, and LDL (bad) cholesterol, as well as an increase in HDL (good) cholesterol.
There are a few tips to remember when starting a restrictive diet. Rather than eating calorie-dense foods with little nutritional value, substitute them with calorie-sparse, nutrient-dense foods. Try to avoid simple flours and sugars – they have little nutritional content and are quickly absorbed into the body. Eat leafy greens and other vegetables. Consume mostly monounsaturated fats and some Omega-3 fats, while avoiding any saturated fats. Make sure to watch your protein intake, which should be between 10% and 15% of your daily caloric intake.
It is important to remember when following a calorie restrictive diet that while energy, or calorie, intake must be minimized, sufficient quantities of minerals, vitamins and various other important nutrients must still be taken. Though it is possible to obtain all the vitamins and micronutrients you need from your food, most people live busy, working lives and are generally unable to do so. In this case, you should remember to at the very least take a good multivitamin supplement when on a calorie restriction diet as a replacement for anything you may be lacking in your diet.