Restricting Calories Could Help You Live Longer

by: Donna Bell

Could a Calorie-Restricted Diet Slow Aging? 

Research is indicating that restricting calorie intake can help increase longevity. 

This topic is very important, especially to me who was not born with “skinny genes.” So, the idea that maintaining a healthy weight through the calorie restriction can actually help me live longer may just be a critical wake-up call. 

There are many scientific studies concerning restricting calories to live longer, and many studies continue to be performed. Some studies claim that restricting calories can indeed help people stay healthier while aging, helping to increase longevity. However, other studies claim to be inconclusive. 

Let’s delve deep into the topic and explore the effects of restricting calories to help you live longer. 

What is Calorie Restriction? 

Calorie restriction is the process of lowering the daily number of calories a person consumes without jeopardizing essential minerals and vitamins that a person needs to remain healthy. Depending on a person’s gender, age, health status, and activity level, a typical calorie count may be between 1,600 to 3,000 calories a day. So, when you restrict calories, it could reduce food intake substantially by 20% to 40%. 

But before you consider following a calorie-restricted diet, it’s important to first talk to a medical doctor, dietician, or nutritionist for advice. Rapidly cutting too many calories could negatively affect one’s health. 

How Eating Fewer Calories Can Slow Down Aging 

Calorie restriction in conjunction with a person’s genes could benefit healthier aging. For example, health benefits could be a reduction of age-related inflammation and better regulation of the body’s metabolic rate thereby helping muscle health and function. During the aging process, cell regenerations slow down, so providing help to maintain current cellular systems could in turn support longevity and offer a healthier quality of life.   

There are obvious reasons to perform calorie restriction. When you cut calories, you lose weight. When you lose weight, you reduce the risks of developing diabetes, cardiovascular disease, high blood pressure, aching joints, and other health challenges. Better overall health now can improve health and longevity. But having the willpower to cut calories is easier said than done. 

Calorie restrictions may also help slow other aging-related changes like decreased bone density and improving energy metabolism in ways that could potentially reduce the effects of aging. You must consider the fact that your major body organs will still need an adequate supply of minerals, vitamins, and certain nutrients that come from the recommended daily supply of calories through food. Don’t just stop eating but make smart considerations when contemplating the restriction of calories to help you live longer. 

Low Calorie Plan vs. Your Caloric Needs 

You must eat enough calories daily to maintain a healthy weight. But many people eat way over their optimal calorie count and thereby gain weight, suffer from obesity, and that comes with multiple health risks that diminish longevity. 

An ideal daily caloric intake depends on gender, age, weight, height, activity and hormone levels, and whether a person takes medications.  So, when it comes to cutting calories, even a 10% cut can help. A person on a low-calorie diet will consume between 1,000 and 1,500 calories a day, depending on their specific needs. The purpose of a low-calorie diet is to create a calorie deficit that can ultimately lead to weight loss. A consistent reduction of 500 to 1,000 calories per week can help a person lose one to two pounds a week. 

You want to ensure that you reap the health benefits of living a longer life, but without harm your body.  

First, talk with your doctor or medical professional before a calories restricted diet. 

Second, it’s suggested that you aim to reduce calories gradually, so you don’t quickly lose muscle mass. Aim to not overeat but instead reduce some calories daily. You do not want to feel consistently hungry nor lack minerals or vitamins. Follow the recommended calorie restriction plan provided by your medical team, nutritionist, or dietitian. 

Start With Cutting “Empty” Calories 

There are some quick ways to restrict calories from a daily food plan. Nutritionists advise that you take some time to examine the foods you typically eat and remove foods and beverages that have “empty calories.” Empty calories are classified as food and beverages that offer no nutritional value whatsoever. 

Cutting calories means more than simply counting the calories of every food you eat until you reach the intended daily restricted limit. Instead, a healthy calorie deficit takes some thought and planning so you can achieve the most nutritional benefits with the fewest calories. 

Here are a few examples of food and beverages with empty calories: 

:: Bagels 
:: Beer and liquor 
:: Candy 
:: Cookies, cakes, muffins, pastries 
:: Cream cheese 
:: Creamy salad dressings like ranch or blue cheese 
:: Fast food (Burgers, fries, pizza, chicken nuggets) 
:: Fruit punch and sugary fruit juices 
:: Ice cream 
:: Lemonade 
:: Potato and other chips 
:: Processed meats 
:: Processed cheeses 
:: Soda 
:: Sour cream 
:: Sports drinks and energy drinks 
:: Sweet cereal 
:: Sweet tea 
:: Sweet coffee drinks 

Also, aim to limit your sodium intake and avoid saturated fats and sugar. 

Foods to Swap In When Restricting Calories 

It's important to point out that calorie-restriction regimens are not starvation diets. You can remain satisfied by simply replacing foods with empty, non-nutritious calories with healthier alternatives that help you meet your lower-calorie goal. 

Here are just a few foods you should consider adding to your restricted calorie food plan: 

:: Eggs 
:: Fish like Omega-3 filled salmon and tuna 
:: Fresh fruits like berries 
:: Healthy fats and oils 
:: Herbal teas 
:: Legumes 
:: Lean protein like ground turkey 
:: Low fat dairy like milk, yogurt, and cottage cheese 
:: Nuts like almonds 
:: Plain oatmeal 
:: Seeds 
:: Shellfish 
:: Vegetables 
:: Whole grains 

Vegetables are low in calories and full of filling fiber. Remember, a restricted-calorie diet is more than just the number of calories. Food needs to deliver nutritious calories, especially when you’re consuming less calories daily. Imagine being presented with 500 calories of vegetables side by side with 500 calories of cookies. Despite both having the same calorie count, the number of cookies on a plate would be considerably less in volume than the overflowing plate of vegetables.  

Keep in mind, you’re restricting calories to help with overall health and improved longevity, not torturing yourself by eliminating every food that you enjoy. Simply take the time to make healthier choices and limit carbohydrates because processed foods can trigger overeating. 

Calorie Restriction and Cooking 

A quick way to cut calories is to avoid restaurants, especially fast food. However, cooking at home also takes some willpower and a few minor cooking adjustments. Cooking using healthier methods can reduce calories from butter, oils, breaded foods, heavy sauces, creamy salad dressings, and high calorie marinades. 

You can also consider these cooking methods to aid calorie restriction: 

:: Replace oil frying with air frying 

:: Bake or broil in healthy fats 

:: Cook lean meats, fish, and shellfish 

:: Remove skin from poultry 

Consider a food plan high in Omega-3 fatty acids as found in fish or you can follow the Mediterranean diet that is high in vegetables, fish, olive oil, nuts, fruit, whole grains, and legumes, low in processed foods, and sugar. The Mediterranean diet can help you cut calories without sacrificing nutrition. You will eat better for a healthier heart and less inflammation and help with other aging-related health conditions.  

Consider Intermittent Fasting to Help Restrict Calorie Intake 

Keep in mind that calorie restriction is not fasting. It’s simply a reduction in the average daily caloric intake. Fasting is more of a process that focuses on the time frequency of eating (and time between food consumption). 

So, how does time-restricted eating work for weight loss and health benefits? You only eat during a set time period each day, such as eating within an 8 hour timeframe followed by 16 hours of fasting. In other words, eat meals between 11am and 7pm, fast from 7pm until 11am the next morning when you “break” the fast by eating breakfast. 

With intermittent fasting, you may be simultaneously cutting daily calories because you’re eating less meals and snacks throughout the day. By giving your body a break from having to digest additional food, one helps the body to use up stored fat. I’ve tried intermittent fasting and yes, it’s an alternative way to manage calorie restriction. And it surely works. (But beware of gaining the weight back if you stop the practice of intermittent fasting.)  

Potential Risks of Calorie Restriction 

If you’re wondering if there are risks of calorie restriction, it's important to know that calorie-restricted diets are not safe for everyone. Anyone pregnant, breastfeeding, or under the age of 18 need a specific number of calories to maintain health. Underweight people, older adults, or anyone facing chronic illness or an eating disorder, could face harm from restricting calories.  

Caloric restriction when not done properly could lead to muscle loss, nutritional deficiencies, weakened immunity, decreased bone density, eating disorders, or added mental stress. These risks are important reminders about why following a doctor’s orders regarding calorie restriction is so vitally important. 

Set Goals NOW to Make Lifelong Changes and Improve Overall Health and Longevity 

It’s no secret that eating fewer calories each day can support weight loss and protect the body from aging and inflammation, while improving cardiovascular and cognitive health.  

Experts explain that caloric restriction may increase longevity by lessening cellular damage over time, improving insulin sensitivity (thereby reducing the risk of diabetes), supporting metabolic health, hormonal changes, clearing damaged cells, and supporting cell regeneration. Restricting calories can positively modify the genes linked to inflammation, cell repair, and ultimately the aging process. 

As with other longevity strategies, calorie restriction works effectively when performed correctly. That means, you can’t just cut calories and then continue to eat unhealthy foods filled with starch, preservatives, and sugar. You need to eat healthy foods that provide nutrients, minerals, protein, fiber, and essential fatty acids to make you feel your best and sustain you throughout the day. 

Do The Benefits Of Restricting Calories “Outweigh” Unhealthy Eating Habits? 

The one area that medical professionals agree on is that obesity is the cause of many serious health issues that jeopardize a person’s ability to reach a full lifespan. So, loss of excess weight, whether from restricting calories or another method, is a critical step to a longer, healthier life.  

It’s important to remember there’s no quick fix for improving your diet and reducing calories. It takes planning and time. Change won’t happen overnight. And while the evidence suggests calorie reduction can slow aging, there’s more to better eating than that. The right eating strategy sets you up for a healthier life now and into the future. 

We all have the power to change our lifestyle and choices. A focus on eating nutritious foods and avoiding excess calories can help us live healthier and fight the aging process. A dietitian or doctor can help you find the best plan to meet your nutritional and caloric needs, while you work to enjoy a longer life.