Determining the proper daily intake of calories requires consideration of age, gender, height and activity level. When you consume the calories your body requires to maintain itself, your weight stays the same. When you consume more than you need or use, you gain weight. If you restrict your daily calories to less than your body requires, you will lose weight. A calorie-restricted diet calls for reducing your daily calories by 20 percent to 30 percent and eating only wholesome, nutrient-dense foods that meet your daily vitamin and mineral requirements.
Step 1
Consult a physician before you begin a calorie-restricted diet to make sure you've taken all the aspects of your personal health into account. If you have osteoporosis, for example, your doctor may advise against calorie restriction.
Step 2
Consult a nutritionist to determine the amount of calories you should consume. A nutritionist may give you detailed information on the exact quantities of vitamins, minerals and other nutrients you should incorporate into your diet to stay healthy.
Step 3
Derive as much nutrition as possible from food sources. Keeping your daily grams of carbohydrates, protein and fat in mind, choose foods that have a high amount of other nutrients per calorie.
Step 4
Eat a wide variety of green leafy and colorful vegetables. Vegetables are low-calorie foods that are high in vitamins, minerals and fiber. The website CRSociety.org notes that "vegetables are the major component of many calorie restricted but not nutrient deficient diets." Among nutrient-dense choices are kale, spinach, cabbage, mustard and turnip greens, Brussels sprout, string beans, broccoli, cauliflower, radishes, red, yellow and green bell peppers, squash and sweet potatoes.
Step 5
Eat only those breads and cereals made from whole grains for optimal nutrition and fiber. Some options are steel-cut oats, whole wheat bread, long grain rice, quinoa, amaranth, millet and buckwheat.
Avoid all products made from refined flour. Such products have low nutritional value per calorie and low fiber content.
Step 6
Choose well-balanced plant proteins or lean animal proteins. High-protein plant sources include legumes, such as lentils, and whole grains, such as long-grain rice. The amount of animal protein you should consume on a calorie-restricted diet is lower than the standard amount because it's less nutrient-dense per calorie than other types of food. "The Longevity Diet," by Brian M. Delaney and Lisa Walford, recommends that men consume about 2.5 ounces of protein per day and that women consume 2.0 ounces daily. A small cut of salmon, tuna or tilapia, egg whites, or a small skinless chicken or turkey breast are nutritious options.
Step 7
Consume a small amount of high-quality fat. Monounsaturated and polyunsaturated fats promote good cholesterol levels and absorption of key vitamins and minerals. Sources include olive and vegetable oils, nuts and seeds and fatty fish, such as salmon. Avoid all saturated and trans fats, such as those found in red meat.
Step 8
Eat a wide variety of fresh or frozen fruit. Highly nutritious options include kiwi, oranges, blueberries, raspberries and starfruit. Use fruit to satiate any sweet cravings. Avoid fruit juices, which---compared to whole fruit---are high in calories and low in nutrients.
Step 9
Steer clear of simple sugars and products that use them. Baked goods, for example, are excluded from calorie-restricted diets because they are so high in calories and low in nutrients.
Step 10
Drink water rather than high-calorie, sugary beverages, including sweetened coffee drinks and carbonated soft drinks. Get your nutrients and calories from your food.
Tips and Warnings
- Have your blood tested, as directed by a physician, to make sure you're not deficient in any nutrients. Regular blood work may help you make minor corrections in your diet and help you avoid creating long-term health problems due to deficiency.
References
- MayoClinic: Calorie-Restriction Diet for Anti-Aging
- CR Society International: Getting Started
- "The Food Bible"; Judith Wills; 1998
- "The Longevity Diet"; Brian M. Delaney, Lisa Walford; 2005
Member Comments