A restricted food --- or calorie restriction --- diet involves limiting caloric intake to levels below your ideal daily value. Some calorie restriction plans require dieters to severely limit calories in an attempt to increase longevity. While calorie restriction promotes weight loss, you must balance intake of carbohydrates, fats and protein to remain safe and healthy.
Identification
Calorie restriction diets may involve reducing caloric consumption by a specific number of calories or by a percentage of normal caloric intake. MayoClinic.com reports that reducing your calorie consumption by 20 to 30 percent is typical for this type of diet. Determine your caloric needs by using an online calculator that factors in weight, height, age, sex and activity level, such as the one offered by MayoClinic.com.
A calorie restriction diet is different from many weight loss plans because the reduction in calories should come only from decreased food consumption, rather than exercise. Exercise is an important part of staying healthy but does not replace the need to limit caloric intake on this diet plan.
Significance
The primary goal of a calorie restriction diet is to increase longevity and slow the aging process. The rationale behind this diet comes from a series of animal studies in which rodents experienced caloric restriction. Researchers found that adult rodents with restricted caloric intake increased their life spans by 10 to 20 percent, according to MayoClinic.com. People adopt a calorie restricted diet hoping that longevity results in humans mimic those found in animal models.
Features
Aim to eat 20 or 30 percent fewer calories than your normal consumption. The Calorie Restriction Society recommends eating foods with a low energy density, meaning that they are high in nutrients and mass but low in calories. Fruits and vegetables contain few calories but decrease hunger. Avoid starchy foods or dried fruits, which quickly release sugar into the bloodstream. These foods make you feel hungry sooner after eating than whole grains, fruits and vegetables. Ensure that your diet is balanced to include healthy fats, which promote feelings of satiety.
While the bulk of your meals should consist of vegetables and fruit, lean proteins such as turkey, chicken, fish, fat-free dairy products, egg whites and soy boost your energy and provide essential nutrients. The Calorie Restriction Society reports that nuts, avocados and olive oil are good sources of healthy fats that should be eaten in moderation.
Benefits
Restricting calories results in weight loss of several pounds per week. Eating a diet high in fruits, vegetables and whole grains decreases cholesterol levels and lowers risk of cardiovascular disease. Animal studies suggest that a calorie restricted diet slows the progression of Alzheimer's disease, Huntington's disease, stroke and Parkinson's disease in rats. These health benefits may translate to humans that follow a calorie restriction diet plan.
Warning
Calorie restriction can be dangerous for older adults, naturally thin people and women that are pregnant or nursing. People following a calorie restriction plan quickly lose muscle and bone density in addition to fat, so exercise and calcium supplements are often necessary. The Calorie Restriction website recommends losing no more weight than 10 to 25 percent below your body's natural set point, which is your average weight as a young adult. Common side effects of calorie restriction include anemia, dizziness, irritability, sluggishness and depression. Consult your doctor before beginning a calorie restriction diet to ensure that it is a safe, healthy choice for you.
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