Energy balance
Caloric restriction (CR) of 20-40% below ad libitum intake, while maintaining adequate nutrient intake, improves cardiovascular and glucoregulatory biomarkers and extends lifespan in animal models, with mixed but generally favorable effects on human health markers.
To potentially improve long-term health markers, consider reducing your daily caloric intake by 20-40% compared to your current maintenance level, while ensuring you still get all necessary vitamins and minerals. This is best done under guidance, and combining it with exercise (CE) may make it easier to stick to.
Caloric restriction (CR) is the reduction of caloric intake - typically by 20 - 40% of ad libitum consumption - while maintaining adequate nutrient intake... In species as diverse as fruit flies, guppies, and dogs, CR has been shown to increase longevity. Also, CR reduces the morbidity of a host of diseases... In addition to an actual reduction in kcal intake, selected nutrients... and drugs... proposed to mimic the longevity producing effects of CR, are actively being investigated as an alternative to restricting dietary energy.
Why this rating
Strong evidence in animals; moderate evidence in humans (biomarkers only, no longevity data).
Source
Impact of caloric and dietary restriction regimens on markers of health and longevity in humans and animals: a summary of available findings
John F. Trepanowski et al. · Nutrition Journal · 2011
DOI 10.1186/1475-2891-10-107
More from this paper
- Protein restriction, specifically methionine restriction, increases maximum lifespan in rodents by approximately 20%, potentially accounting for half of the life-extending effects of caloric restriction.Good
- Alternate-day fasting (ADF), involving alternating days of ad libitum intake and partial/complete restriction, extends lifespan in animals and improves cardiovascular and glucoregulatory biomarkers, with mixed results in humans.Moderate
- Religious fasting practices, such as Ramadan, Greek Orthodox fasting, and the Daniel Fast, have mixed effects on health biomarkers, including cardiovascular, glucoregulatory, and oxidative stress markers.Moderate
Related findings · Energy balance
- Achieving a total body weight loss of 10-15% (or >10-15 kg) through Total Diet Replacement (TDR) induces remission of Type 2 Diabetes in individuals with short-duration disease.Strong
- Bariatric surgery is superior to medical management alone for inducing significant long-term weight loss, remission of type 2 diabetes, and reduction in mortality for patients with BMI ≥ 40 or ≥ 35 with comorbidities.Strong
- Achieving type 2 diabetes remission requires significant weight loss (≥15 kg) via major caloric restriction, independent of macronutrient composition.Strong
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