5 Facts about Calorie Restriction

5 Facts about Calorie Restriction

Calorie restriction is defined as a reduction of 30-60% of one’s regular calorie intake while maintaining a diet that provides enough nutrients to prevent malnutrition. Scientists believe calorie restriction stimulates a defensive state designed to help an organism survive environmental and metabolic adversity. This non-genetic strategy has been observed to encourage youthfulness and extend average and maximum lifespan in most living creatures. [1]



Why Caloric Restriction?

Many individuals choose to pursue the approach of calorie restriction for its supposed anti-aging effects. Calorie restriction has been shown to extend longevity in animal models via a number of proposed metabolic avenues. Whether it’s activating sirtuin production, protecting telomere length, or reducing oxidative stress, safe calorie restriction with optimal nutrition (CRON) may be a helpful way to support a healthy aging process. Calorie restriction is by no means the end all and be all of longevity, but it is a good first start that is free to try.

How Does it Work?

The precise mechanisms as to how calorie restriction works are not yet known. Despite the lack of understanding by modern science, there are some clues as to how CRON benefits the body. Researchers hypothesize caloric restriction lowers metabolism, decreasing the oxidation often associated with metabolic processes. Calorie restriction, or CR, also decreases insulin levels and stimulates cell repair. Sirtuins, proteins that regulate many biological pathways, are activated during calorie restriction, and studies show that these proteins may extend lifespan. Whatever the mechanism, it does reduce the body’s production of reactive oxygen species (ROS) which reduces damage to DNA.

Potential Benefits

So, you may know that calorie restriction plays a role in supporting a healthy aging process, but did you know that the practice offers specific approaches to health? Here are some of the top researched benefits of CR.

Decreases Risk of Heart Disease

Caloric restriction shows positive effects on many of the causes associated with heart disease. Studies have found it helps protect against obesity and hypertension, health conditions that greatly influence heart disease risk. [2] Adiponectin, a hormone that increases production under physical stressors (including that of caloric restriction) promotes cardiovascular and metabolic health. [3] Only a subset of heart disease patients should consider calorie restriction alongside professional medical advice. Read more

Fasting for Weight Loss

Fasting for Weight Loss

Fasting is a great way to begin a new fitness or weight loss program. Reducing or, really, eliminating food and beverages that contribute to weight gain will help to kick-start your efforts and has the added benefit of body detoxification and colon cleansing. Some people fast by only eliminating solid food from their diet, while others prefer to eliminate both solid food and all beverages except water. Which one you choose really depends on your starting points and personal health considerations.



Advantages and Cautions

By immediately reducing your caloric intake, fasting will produce immediate, short-term effects. Fat that has already been stored in your body will be used for energy that would normally come from calories in consumed foods and beverages. Using fat means losing fat.

Additionally, toxins contained within this fat will be eliminated through sweat, urine, and feces. Skin tone, oral health, and cardiovascular health are positively affected by fasting for weight loss. Short-term elimination of food intake also gives your body the necessary rest and recuperation needed to maintain optimal health.

There are some disadvantages to fasting and things to be considered. When beginning a fast, many people cite general lethargy and headaches as common side effects. Also, a long term fast will cause your body and metabolism, to slow down as your body enters a “starvation mode” to protect itself. This can be counterproductive and a feeling of low energy and a weakened immune system via a loss of nutrients can result. Over a long period of time, this can prove detrimental to your health.

Supportive Research

The Center for Conservative Therapy in Penngrove, California found that water-only fasting produced favorable results (normalized blood pressure) for individuals with hypertension and was beneficial for starting a health-promoting diet and jump-starting lifestyle changes. [1]

The Laboratory of Neurosciences in Baltimore noted multiple benefits with intermittent fasting and/or a caloric restricted diet in the form of enhanced cardiovascular function, improved brain function, blood pressure reduction, and an overall decrease in the risk factors that contribute to coronary artery disease. [2] Read more