What exactly is Calorie Restriction?
Calorie Restriction is essentially exactly what it sounds like. Practitioners of CR eat a reduced-calorie diet, usually aiming for a specific reduction. Some will reduced their caloric intake by ten percent; others opt to restrict even more. It is not just about the amount of calories, though. It is also about getting optimal nutrition from the diet. An important aspect is eating nutrient dense foods that are low calorie. This cannot be emphasized enough. Without the adequate nutrition, vitamins, and minerals there is a high risk for malnutrition.
How does one get started?
The Calorie Restriction Society recommends people start slowly into the diet. Losing weight too quickly, they say, is harmful and the benefits of anti-aging will be lost. People interested in calorie restriction should also be aware of other risks involved in the diet before they get started. If it is still appealing, then there are some simple steps to begin. Vegetables should be eaten in larger quantities, replacing high calorie, low nutrient foods like sugars and flours. Calorie restrictors need to be sure they are getting enough healthy fats, such as the omega fatty acids found in foods like salmon and flax. It is also important to eat enough protein. There are books and meal plans available, as well as software programs and calorie counters. Some of the calorie counters also show the nutrition information for various food items.
What are the benefits of Calorie Restriction?
As with most diets, people on a restricted calorie diet will lose weight. The difference here is that many CR dieters will actually be quite thin, often bordering on the lowest end of the BMI scale. The reason most people adopt this lifestyle, however, isn't to lose weight, it is for the anti-aging and health benefits. Calorie restriction in laboratory mice has increased lifespan around 40%, according to a study from Cornell University done by Dr. McCay. Though this may not translate to the same amount for humans, people are willing to bet it will increase longevity. The health benefits are numerous, but whether they come from the actual restriction of calories or from just eating a very healthy diet is up for dispute. It is proven in scientific studies, such as a recent one reported on in Science News, to lower risk for age related diseases like diabetes in rhesus monkeys. There also appear to be benefits for the brain; slowing its aging and loss of mass.
Who should live a Calorie Restriction lifestyle?
The Calorie Restriction lifestyle is not for everyone. Though many practicing the diet maintain that it is easier the longer they are on it, it does require a lot of planning, attention to detail, and a will to abstain from societal norms. No one should begin a calorie restricted diet without consulting a health care provider. Keeping a close watch on biomarkers, such as liver function and complete blood count, will ensure the calorie restrictor is getting adequate nutrition. People who have had any difficulty with eating disorders should probably not restrict calories.
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