Friday, October 12, 2012

Calorie Restriction Diet

Calorie Restriction Diet

Live longer while eating less.

Caloric restriction has long been linked to increasing longevity. Studies from both animal and human research shows that consistent caloric reduction may result in a decreased incidence of degenerative diseases of aging. In addition, caloric restriction may result in less body fat, lower cholesterol, lower blood pressure, stronger heart rate, and more balanced blood sugar levels.

On a calorie restriction diet you reduce your intake of calories to a level 20-40 percent lower than is typical, while still obtaining a complete spectrum of nutrients and vitamins and minerals. The idea is to eat a diet that is full of calorie-sparse, but nutrient-dense, foods. (Think lots of salads but hardly any snack cakes.)

While many health professionals are beginning to recommend a calorie restricted diet to individuals at risk of developing age-dependent diseases like cancer and heart disease, science has yet to conclude that eating less calories will directly add years to your life.

When done correctly, the Calorie Restriction Diet is incredibly healthy and very satisfying.

To practice a calorie restriction diet appropriately, you should consume 20 percent to 25 percent less than what your body needs. For instance, if you normally consume 2,000 calories per day, you might eat 1,500 or 1,600 calories a day.

The trick with the Calorie Restriction Diet is not feel like you're eating less or else that sets you up for feeling deprived and lays the groundwork for binge-eating.

Instead, you'll eat a lot of high volume foods that don't contain that many calories. The diet is comprised primarily of low-starch vegetables then fruit and then lastly moderate-to-small amounts of nuts, seeds, lean meat, soy, eggs and beans.

The diet does not mean that you can never again eat a candy bar. As long as you keep your calories in your reduced calorie range, you can have occasional treats of your favorite energy-dense foods.

But on the whole, you should avoid sugar, processed foods, cereals and trans-fat. Small amounts of grains like pasta and rice, which are fairly energy-dense, should be eaten in small amounts and in conjunction with protein in order to stabilize spikes in blood sugar.

A typical day might look like a large fruit salad topped with a small handful of nuts for breakfast, a large salad with tons of veggies and a few ounces of chicken breast for lunch, celery stalks with one tablespoon of almond butter for a snack, and an assortment of grilled vegetables, grilled white fish and a bowl of berries for dinner and dessert.


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