Low calorie diets have long been considered solely in the context of weight loss programmes but research is suggesting that reducing the number of calories we eat could have an even greater impact on health through its potential to delay ageing process. By Kim Pearson.
We know that food containing a high density of antioxidants can counteract free radicals damage to cells. We also understand that anti nutrients such as sugars, refined carbohydrates and fried fats can up regulate the ageing process via a variety of mechanisms. However, what is not so widely reported is how the quantity of food we eat impacts ageing.
There are several factors to consider:
1. If free-radicals contribute to the ageing process, then with carlorie restriction (CR) energy production is reduced resulting in less free radical generation.
2. A person consuming a calorie restrictive diet will have less body fat and require less energy to support their weight, which in turn means that there is a lesser requirement for glucose in the bloodstream. Less blood glucose means less glycation of adjacent proteins resulting in a decreased production of AGEs.
3. CR has a direct effect on protein renewal. Within the body new proteins are constantly formed while damaged proteins are eliminated, but with age, fewer new proteins are created and abnormal proteins are not eliminated quickly enough. CR has the ability to alter this decline, by stimulating the creation of new proteins.
4. Mild stress such as increased external temperature, mild radiation exposure, or hypergravity, as well as nutritional stress (i.e. CR), have been shown to improve a range of parameters associated with aging. In the case of CR both an inhibition of growth of cancer cells, and a stimulation of growth of healthy cells have been demonstrated.
5. Calorie restriction also has an impact on genes involved in the ageing process. A study conducted by the Salk Institute for Biological Studies and published in the journal Nature in May 2007 determined that the gene PHA-4 is responsible for the longevity behind calorie restriction in roundworms, “with similar results expected in humans”.
How To Start A CR Diet
Most sources recommended that when applied to humans, a CR diet should aim to reduce intake of calories to a level 20 – 60{19761799e1353b7a6a49a5f02d3172230495afcde52b198895f8f3ba7ac759cb} lower than is typical, depending on the individual, while still obtaining all the necessary nutrients. This should be done on a gradual basis over a period of time to allow the body to adapt to changes.
In reducing the volume of food consumed, one will also be reducing their intake of vitamins, minerals and essential fats, vital for maintaining health. It is therefore essential that food consumed under a CR regime should be as nutrient dense as possible. Some basic guidelines to consider:
- Eat a wide variety of vegetables of different colours which provide a broad spectrum of nutrients. Vegetables tend to contain the highest density of nutrients for their calorie content.
- Carefully select fat sources- opt for monounsaturated and polyunsaturated fats, avoid saturated and trans fats, and consume adequate Omega-3 fats.
- Ensure adequate low fat lean protein is consumed.
- Avoid anti nutrient foods such as simple sugars, refined carbohydrates and fried foods.
At the very least, someone on a CR diet should be supplementing a high strength multivitamin and mineral. As fat is naturally high in calories it is likely that a CR diet will be low in the essential fats, Omega 3 and Omega 6 and therefore these should also be supplemented in the appropriate ratios. It is important that supplements programmes are developed by an appropriately trained clinician to suit the individual.
If All Else Fails Maintain An Appropriate Body Weight
Whilst research strongly links calorie restriction to a decrease in the ageing process, most people are unlikely to undertake such a regime long term. However, there is evidence to suggest that short term CR diets can have beneficial impacts on health, not to mention the increase in longevity achieved by reaching and maintaining ideal body weight.
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