Have you ever wished for the fountain of youth? The quest to slow down aging has been a human obsession for centuries. From skincare products to diets, we’re constantly seeking ways to defy the passage of time. One approach that has gained attention is calorie restriction.
Calorie restriction, or a reduced-calorie diet, means cutting back on calories without missing out on important nutrients.
“Calorie restriction is about making mindful dietary choices with a focus on low-calorie, nutrient-dense foods like fruits, vegetables, lean proteins and whole grains,” said Kristen Kern, a registered dietitian with Banner Health. “This approach differs from typical diets that focus on losing weight quickly by cutting out entire food groups or skipping meals.”
Research on caloric restriction’s effects on health and aging has been ongoing for decades. Studies on animals, from yeast to mice and monkeys, have shown that reducing calorie intake can extend lifespan and delay the onset of age-related diseases like cancer, heart disease and diabetes. But does the same hold true for humans?
Read on to learn more about the possible connection between caloric restriction and aging.
Human studies on calorie restriction
Researchers aren’t entirely sure how eating less might help us live longer, but they have some ideas. One thought is that eating fewer calories could reduce stress on our cells, which could help slow the aging process.
“Another idea is that it might help our bodies work better by improving how our cells respond to inflammation and risk factors for chronic diseases like diabetes, heart disease and cancer,” Kern said.
For example, one study found that participants who practiced calorie restriction showed improved cardiovascular health and metabolism compared to those who ate a standard diet. Another study found that participants on a reduced-calorie diet had lower levels of oxidative stress, a key driver of aging.
Results from a third study, the Comprehensive Assessment of the Long-term Effects of Reducing Intake of Energy Phase 2, showed that calorie reduction led to weight loss, decreased blood pressure, reduced cholesterol levels and improved glycemic (blood sugar) control.
Challenges and things to think about
While research on humans is promising, it’s important to remember that most human studies on caloric restriction have been observational or small, making it challenging to draw clear conclusions. In addition, cutting back calories isn’t easy and it can be hard to stick to a strict diet. And eating too few calories can be bad for your health.
“Some of the risks related to calorie restriction include nutrient deficiencies, decreased bone density, muscle loss and decreased energy levels,” Kern said. So, while eating less might have some benefits, it’s important to do it carefully and with the help of a health care provider or registered dietitian.
Is caloric restriction right for you?
If you are considering calorie reduction, talk to a registered dietitian or other qualified health care provider before making any major changes to your diet.
“This dietary approach should be individualized based on your own unique lifestyle and medical history to ensure your body gets the nutrients it needs to function properly,” Kern said.
Reduced-calorie diets aren’t recommended for athletes and those who have an eating disorder, are pregnant or breastfeeding or are under age 18. Dieting can also have emotional and psychological consequences.
After working with a registered dietitian or a health care provider, here are some tips to practice calorie restriction healthily:
- Focus on nutrient-dense foods: Eat foods rich in essential nutrients such as fruits, vegetables, lean proteins, whole grains and healthy fats, like avocados, nuts and seeds.
- Portion control: Use smaller plates and bowls to help control portions and prevent overeating.
- Limit processed foods and sugary drinks: These are usually high in calories and low in nutrients.
- Stay hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, so staying hydrated can help prevent overeating.
- Eat mindfully: Pay attention to your body’s hunger and fullness cues. Eat slowly, savoring each bite. Stop when you feel satisfied rather than overly full.
- Plan and prepare meals: Planning your meals ahead of time and preparing them at home allows you to have better control over ingredients and portion sizes. It also reduces the temptation to eat high-calorie, convenient foods.
- Consider intermittent fasting: Some people find success with intermittent fasting, which involves alternating periods of eating with periods of fasting. However, it’s important to approach fasting safely and ensure you still meet your nutritional needs.
Takeaway
Eating less could help us live longer and healthier lives, but there’s still a lot we don’t know. While some studies have shown promising results, more research is needed to understand better how it might work in people. Calorie restriction isn’t a one-size-fits-all solution, and extreme dieting can negatively affect health.
Ultimately, the key to aging gracefully may lie in a balanced diet, regular exercise, stress management and overall healthy lifestyle habits. Talk to your health care provider or a Banner Health specialist if you have questions about any dietary changes.
