A calorie-restriction diet involves reducing your calorie intake by 20 to 30 percent in an effort to reverse or reduce signs of aging. The diet discourages processed foods and encourages intake of nutrient-rich, whole foods. Research findings are mixed regarding the safety and effectiveness of a calorie-restriction diet, however. Furthermore, the diet may pose serious risks. For this reason, MayoClinic.com suggests doctor's guidance before partaking in a calorie-restricted lifestyle.
Vegetables
Calorie-restricted diets encourage plenty of vegetables. According to Calorie Restriction Society International, vegetables contain the most densest nutrient content and broadest range of nutrients than other foods. While partaking in calorie-restriction, you can enjoy plentiful amounts of non-starchy vegetables, which are lowest in calories, yet high in water and fiber content.
Examples of nutritious, non-starchy vegetables include spinach, kale, mustard greens, turnip greens, cucumbers, mushrooms, Brussels sprouts, bean sprouts, cabbage, broccoli, cauliflower, onions, red and green bell peppers, string beans and radishes. Enjoy starchy vegetables, such as sweet potatoes, baked potatoes, squash and pumpkin, less often.
High-Quality Protein
Protein provides amino acids, the building block of lean tissue. Protein in a calorie-restriction diet can come from animal-derived or plant-based foods. According to "The Longevity Diet: Discover Calorie Restriction---The Only Proven Way to Slow the Aging Process and Maintain Peak Vitality," by Brian M. Delaney and Lisa Walford, men should aim for approximately 2.5 ounces of protein daily and women should aim for roughly 2 ounces. To meet these recommendations, you can consume one small skinless chicken or turkey breast; up to 2.5 ounces of fish; two eggs; four egg whites or 1.5 cups of beans per day. Delaney and Walford suggest eating fish at least two times per week.
When consuming plant-based protein sources, such as beans, split peas and lentils, you must also consume whole grains, such as brown rice, to reap all necessary amino acids. You may consume your protein all at one meal; however, dividing your total protein into smaller portions throughout the day can help keep you satisfied and support blood sugar balance.
Whole Grains
Whole grains provide valuable amounts of vitamins, minerals and dietary fiber. They also provide glucose, your body's primary energy source. The Calorie-Restriction Society International suggests eating unprocessed whole grains, such as long-grain brown rice, wild rice, steel-cut oats, barley and bulgur, over foods made from whole grain flour.
Depending upon your caloric goal, a calorie-restriction diet may allow two to four servings of whole grains per day. Though, these portion amounts fall far below most medical and health organizations' recommendations, Delaney and Walford claim that by reducing your carbohydrate intake, you can enhance your energy and elongate your life. One serving is equal to approximately one-half cup of uncooked whole grains or one cup cooked.
Monounsaturated Fats
While saturated fats increase your risk for high cholesterol, blood pressure and heart disease, monounsaturated fats enhance cardiovascular health. Fat sources encouraged by calorie-restriction diets include olive oil, almonds, avocados and hazelnuts. Since fats are dense in calories, the Caloric Restriction Society International suggests proper portion control and staying within your calorie limits.
References
- MayoClinic.com: Calorie-Restriction Diet for Anti-Aging
- Calorie Restriction Society International: Getting Started with Calorie Restriction
- "The Longevity Diet: Discover Calorie Restriction--the Only Proven Way to Slow the Aging Process and Maintain Peak Vitality"; Brian M. Delaney, Lisa Walford; 2005
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