Calorie restriction does much more than weight loss alone
Calorie restriction does much more than weight loss alone
Eating fewer calories does more than just weight loss. It also improves overall health, libido and sleep quality. Tension and mood swings are reduced by calorie restriction. Altogether one gets healthier and older, with fewer calories. These are the findings of the Pennington Biomedical Research Center.
Fewer calories, better living and quality of sleep
The study participants showed more weight loss through calorie restriction also experienced fewer mood swings, better overall health and sleep quality.
The advantages were evident after a period of calorie restriction of two years. Adults -who are not obese were- struck out 25% of their usual calorie intake, leading to a better quality of life. 218 participants took part in this study. The mean age was 38 years and 70% were female. The calorie restriction group lost an average of 7.5 kg after two years. (1)
Other studies have shown that calorie restriction:
The improved mood in older men (2)
The brain keeps young and sharp
Reverses the aging process and extend the life
Energy metabolism and body composition improve and reduce the effects of oxidative stress ( 3)
Risk factors of age-related diseases decreases ( 4 , 5)
Improves memory ( 6)
Benefits of calorie restriction beyond weight loss alone
Or calorie restriction is the right way to lose weight, there is discussion. It is of course entirely up to the way it happens. In the Pennington study were participants under medical supervision. Abovementioned studies show that restriction anyway gives interesting results in various health areas and that there is more happening than just weight loss.
Delay primary and secondary aging
The purpose of the Pennington study was not to measure the effect of calorie restriction on weight. The focus was on the effects on the aging process and related diseases (intrinsic or primary aging). As we age, hopes damage in our cells, which significantly shortens the maximum lifespan of 120 years. Diseases which are associated with the aging process are diabetes, cancer and cardiovascular disease (secondary aging).
Fewer calories means less tumors
There is little doubt that calorie restriction has clear effects on the secondary aging. From small studies in reputable medical journals showed that restriction does drastically reduce the risk of cardiovascular disease and cancer. Fewer calories means less tumors.
The question had been asked in the study or restriction leads to aging, without too many diseases, medication and hospital visits. Also this calorie experiment shed light on the complex question of whether calorie restriction affects aging primary -so the lifetime-.
Healthier and stronger
In the 30s experimented researchers from Cornell University with calorie restriction and this always turn led to longer life in rats, mice and other animals. Late 80’s did the University of Wisconsin-calorie experiments in monkeys ( 5 ), and the results were similar: the monkeys were healthier, stronger and seemed destined for a longer life.
In the experiment of Pennington were examined for change in biomarkers. One was the decline in core temperature: this may mean a delay primary aging process (data suggest that people with lower temperatures generally live longer). Other characteristics that relate to secondary aging are just as important and were, inter alia, insulin levels, blood pressure, and inflammatory conditions. A reduction in these characteristics indicate a reduced vulnerability to heart disease and diabetes.
The obstacle that seduction hot
A typical human problem is susceptibility to temptation. Mice in this type of study eat what they get fed and no mouse would ever choose a cake or a cupcake. In the 40s an experiment was done on the effects of starvation, especially with the people in Europe affected by the war in mind. Slim men -all volunteer to reduce their calorie intake by 40%. These men were depressed and irritable, and some began to lie and cheat. At least one of the men went to auto-mutilation.
How feasible is calorie restriction
So if calorie restriction towards a longer, healthier life is the question -even with a modest restriction of 25% – this is feasible? In the study, participants were under medical supervision. The risk factors that calorie restriction may be associated (right mood swings and increased irritability) were eliminated. People who want to remove the calorie intake by 25% can not continue to walk around hungry, but hunger is now once part of calorie restriction. The aim of the study Pennington was to see how feasible is a calorie restriction of 25%. Calorie restriction appears life-work, and one thing is certain: it will absolutely feel give you life lasts longer.
Modest calorie restriction
Yet there are easy ways to reduce calorie intake without it have too much influence on you: no cookie with coffee, no cheese on bread, leave the chips and croissants. And even fewer have a beer or glass of wine. This will not make much hungrier, but saves about 100-300 calories each time. Also, intermittent fasting is associated with many health benefits for mind and body -which is not limited to loss of body fat and is only briefly used. Just not too long, so that it can be kept full. Longer life and are also healthy aging in relation to Mediterranean diet .
With modest caloric restriction our metabolism and endocrine adapts. A restriction may not exceed 50% include in lab tests on animals that resulted in death. According to the study is a restriction of 25% as practicable, but 20% or 10%-perhaps in combination with motion-are good options, provided that the power supply is changed in power supply with a high saturation factor ( eggs, vegetables, fruit and insoluble fibers). Participants in the study reported that they had the first weeks of hunger, and then were accustomed to the diet. She found it a disadvantage to have to be constantly engaged in calories.