Body Weight That Is More Than 20 Above The Average Live Longer, Feel Better, and Look Better – Is a Calorie Restricted Diet For You?

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Live Longer, Feel Better, and Look Better – Is a Calorie Restricted Diet For You?

When I was working at the hospital, in the ’90s, we took a nutrition course and one of the students was a student from Singapore, and his wife was in medical school. Their plan is to return to Singapore to open a health center for themselves. I’m sharing this because it was this couple that first introduced me to the concept of calorie restriction (CR) for longevity. This topic seems to be of new interest, and with the current obesity epidemic, I thought it would be a good topic to write about.

The purpose of this article is to see what exactly we call a calorie-restricted diet, why we would be interested in such a concept, what science says about CR, concerns to be aware of, and give recommendations – advice for readers who are interested in examining food for their health.

What is ‘calorie restricted’?

This is probably a stupid question. Of course, this limits calories! But to what extent are the restrictions? Most research considers the restriction to be a reduction of 20% to 40%. To give you an example of what this means, if you eat 2,000 calories a day, if you cut 20% that means you eat 1600 calories, and if you cut 40% you eat 1200 calories. The key to success with such a diet, however, is to eat high-quality, high-nutrient foods. We will discuss this later.

The important thing to remember, however, is that although weight loss is a result of following the CR diet, it is NOT a weight loss diet. The goal of the traditional CR diet is to slow aging and improve your chances of living a long, healthy life. It’s true that the closer your weight is to a healthy weight, the better your health will be. But many people who regularly follow the CR diet lifestyle actually weigh between 10-25% less than their ideal body weight.

Why make forbidden food?

The most popular reason for doing a CR diet is to extend your life. People follow the CR diet not only to live longer, but also to be healthier, as the CR diet is said to be responsible for reducing the risk of cancer, diabetes and heart disease, to name a few. We know that CR food does all this for animals, but does it do the same for humans? Although some people have already imposed this strict rule on themselves, it is too early to say whether CR will have the same effect on humans. However, as long as they eat a proper and healthy diet, and do not allow their weight to drop, they may not harm themselves. For some people, however, such a diet may not be beneficial. Before starting a new diet, be sure to consult your doctor.

An interesting takeaway from following a nutritional program to promote a longer life is the number of researchers trying to find a similar solution in a pill! Scientists are interested in the physical changes caused by the CR diet and are trying to reverse these changes through medication. I’m sure everyone will know when the ‘fountain of youth’ is found in a bottle.

Give me research!

Although this type of food has been shown time and time again to have health and long-term benefits for animals, as mentioned above, it is difficult to show the same results in humans. Here are the three so far;

The National Academy of Sciences (NAS) concluded that people who followed a calorie-restricted diet for 6 years saw a 40% reduction in the risk of heart disease.

· In 2006, the NAS found that people who followed a calorie-restricted diet were at less risk of oxidative and metabolic stress in the brain.

· In the journal Journal of the American Medical Association in 2006, researchers studied human subjects who followed a 25% calorie restricted diet. After 6 months, these subjects were found to be burning fewer calories at rest.

CR food anxiety

The concern of many researchers is that if people choose to do a CR diet,​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​ If you are planning to try this diet, now is the time to commit to eating healthy and whole foods. You may need to know your kitchen and how to use what’s in it!

Another concern when looking at the CR diet is the large promotion of supplement use. On many websites that cater to CR followers, readers are led to believe that because of their calorie restriction they are deficient in essential nutrients and that the REAL key to a long and healthy life is supplements, especially the supplements, which are obviously superior to others. If you follow the CR diet to improve your health and live longer, it only makes sense that the food you eat is of the highest biological quality, providing all the important nutrients and antioxidants possible.

Setting it up

There are different ways to follow the CR diet; You can continuously lose calories every day, or, as done in some research studies, you can choose one or more days of the week and lower the calorie level on those days. It feels like if you start taking just a few days to restrict calories, it might be easier to follow. Supporters of the diet recommend a gradual restriction, taking a year or two to fully enter the restriction, rather than simply lowering calories by 25-40%. The main advantage is the development of the effects of health restrictions, not the lack of food! Again, this is not a diet to lose weight but to improve your health and longevity.

How many calories are you burning right now? If you don’t know, work with an RD, who can help you figure out your current diet, or find a website where you can access all of your food for several days.

To get the most out of the CR diet, as mentioned earlier, it is important to eat a nutrient-dense diet. This means a lot of nutrition in each serving, which includes lots of fresh fruits and vegetables. It also includes large portions, such as large salads and high-fiber products, and grains, such as brown rice and whole-grain breads and cereals, which are the main focus of the diet. low glycemic.

Here are some special tips when considering a CR diet:

· Eat lots of vegetables, a variety. These foods contain the highest content of various types of food for calories.

· Choose the right amount of protein. For the CR diet, it is recommended to stick to the RDI of 0.6-0.8 grams per kilogram of body weight. This means that if you weigh 150 pounds, you need 41 to 55 grams of protein per day. Most people eat more than that, so calculate how much you eat to get a better idea of ​​where you are and where you need to go.

· Pay attention to the type of protein you eat. This is important no matter what your diet is; the more plant-based edible protein, the healthier your produce. It is important to understand how you can follow a plant-based diet and still get adequate protein. Examples of plant proteins include soy products, nuts and beans. Combining vegetables with healthy grains will ensure you get enough protein.

· Choose healthy natural fats. Foods with monounsaturated fats include olive oil, nuts, and avocados. It is important to remember that fat is a source of many calories, so be sure to limit fatty foods.

· Avoid simple sugars and refined flours. You’ve heard this one before! The more unprocessed the food, the more natural and nutritious it is.

Calorie restriction isn’t for everyone, and there may be aspects of the CR diet that appeal to you and other aspects that push you away. The purpose of this article, however, is to inform you about this growing trend and give you something else to consider if you are concerned about your health and longevity. We may not have found the source of youth, and maybe not, but at least following some of the guidelines suggested by the followers of CR can be healthy for everyone.

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