A calorie-restricted diet is often used as an anti-aging tool. Though experts at MayoClinic.com say that this type of diet can have both benefits and risks in the short term, getting proper nutrition is critical if you're on this plan. If you are following a calorie-restricted diet, eat foods that have a high nutrient content to ensure that your body gets everything it needs to function.
Function
Calorie restriction is designed to fulfill your body's nutritional needs while cutting the amount of calories needed to maintain your weight by 20 percent to 30 percent. According to MayoClinic.com, proponents of the diet say that the restricted plan slows the aging process and reduces your risk of developing chronic diseases. Studies done on animals have shown that the diet does lengthen their life expectancy. However, researchers say that they are unsure whether humans benefit similarly.
Diet Make-up
According to the book "The Longevity Diet," those on a calorie-restricted diet should focus on eating nutrient-rich, low energy-dense foods such as fresh fruits and vegetables. The diet should also include lean protein, whole grains, healthful fats, calcium-rich foods and fiber sources.
Phytonutrients
Calorie-restricted diets emphasize phytonutrient-rich foods as the primary source of nutrition. Phytonutrients, which are found in colorful fruits and vegetables, refer to the benefits attributed to different color categories of produce. For example, red vegetables such as bell peppers contain quite a bit of vitamin C. Leafy greens, like kale and spinach, are a solid source of iron and calcium. "The Longevity Diet" recommends eating at least five to nine servings of phytonutrient-rich fruits and vegetables each day. Work in a variety of different-colored produce to get the most benefits.
Other Foods
"The Longevity Diet" also urges those following a calorie-restricted diet to ensure that they are getting enough protein for their body weight and activity level. According to the book, fish-based protein sources such as salmon and tuna, are ideal because they also contain omega-3 fatty acids. You should also eat high-fiber foods, such as whole grains and raw produce, and foods that are rich in antioxidants.
Considerations
A calorie-restricted diet can make life difficult because, besides reducing the number of calories you eat daily, it also calls for participants to abandon all processed foods. This can be difficult unless you have an extensive meal plan in place and are a fairly experienced chef and baker. MayoClinic.com recommends that you visit your doctor and a nutritionist before embarking on a calorie-restricted diet. The diet can have harmful side effects, including hormonal changes and reduced bone density, and therefore participants should be monitored by a professional.
References
- MayoClinic.com: Calorie-Restriction Diet for Anti-Aging
- "The Longevity Diet"; Brian M. Delaney and Lisa Walford; 2005
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