The calorie restriction diet came about as researchers began to find evidence that lower-calorie diets promoted longer life; however, much of the testing they've done up to date has been on animals. Whether it applies in the same manner to humans is currently debated, but that doesn’t stop many people from adopting calorie restriction diets.
Here’s what calorie restriction diets are all about.
definition of calorie restriction diets
In order to be called a calorie restricted diet, the calorie intake needs to be less than 20%-25% of maintenance calories. While different individuals will choose to restrict different amounts, this range seems to offer the greatest benefits.
Because someone who follows a calorie restriction diet will be consuming so few calories, it becomes extremely important that food selection is made with great care. Unless very nutrient-dense foods are consumed, there is a much higher chance that those who embark on a calorie restriction diet will start to show a nutritional deficiency.
It is a smart idea to take supplements, in the form of multivitamins, to really ensure extra nutritional protection during this diet regime.
benefits of calorie restriction diets
As mentioned, so far most of the research conducted on calorie restriction diets has been on animal subjects only, so it is still unclear just how beneficial it is to humans. The three big benefits that have been seen so far include:
* longer life span;
* decreased chance of developing chronic diseases such as diabetes and heart disease;
* lower levels of cholesterol, blood pressure and fasting plasma insulin levels.
One thing to keep in mind with these benefits, however, is that they do also come from eating more natural foods, including fresh fruits, vegetables and whole grains, all of which will likely be included on a calorie restriction diet due to total calorie limitations.
So, the simple change in diet by calorie restriction diet followers could be part of what’s causing these benefits to occur.
adopting a calorie restriction diet
If you do decide to try a calorie restriction diet, there are a few things you need to keep in mind.
Growth concerns
First, and perhaps most important, you need to ensure that you are past your growing years. If you’re still in your very late teens or early 20s, you may want to hold off for a year or two until you are sure that you're finished growing entirely.
Implement gradually
Next, it would be smart to bring your calories down gradually, rather than just cutting them off hard right from the start.
The problem with going from a higher calorie intake to a very low one is that the metabolism may show a great decline immediately and you'll have a higher chance of burning muscle tissue for fuel, instead of fat.
Reduce calories by 5% each day until you reach your desired intake.
If you are going to try a calorie restriction diet in conjunction with an intense workout program, you will definitely need to make some changes.
First, if your program includes weight lifting and/or sprinting, you need to make sure you are taking in some complex carbs at some point during the week. Due to the calorie restriction, you will need to ensure that you're getting enough protein -- 1-1.5 grams per pound of body weight -- which is going to account for a fair amount of your allowed calories.
In order to accommodate for exercise, add at least another 100-200 calories a day, that come from mostly carbohydrate sources.
This will help ensure that you can keep up your workouts, while helping to prevent a loss of lean muscle tissue.
Consider adding breaks
Finally, you might want to consider taking breaks from the calorie restriction diet every now and then to help ensure that you are not seeing too much of a decline in metabolic rate. While some decline is to be expected and is actually why the diet works, if it gets reduced too much you will wind up feeling overly fatigued and your immune system could suffer.
A week at a more moderate calorie level every four to six months would make a big difference as far as keeping the body healthy, particularly if you are really focused on your workouts.
counting calories
Whether you decide to adopt a calorie restriction diet for weight loss or for health reasons, you need to keep these points in mind. Also, if you have any desire to gain muscle mass, it should be stated that calorie restriction diets are not for you, as the body simply cannot, under any circumstance, create new tissue without a surplus of calories.
