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An idea from the 60's has been getting a lot of new attention these days, in the race to find a solution to rising obesity rates. It's called Calorie Restriction and it involves reducing the amount of food energy (i.e. calories) we take in to improve health and slow the aging process. Harvard Magazine's June 2004 issue noted "Today, Americans eat 200 calories more food energy per day than they did 10 years ago". Perhaps cutting back on those calories might hold the key to reducing obesity and many of our diseases of excess such as diabetes and heart disease.
In March, a study demonstrated the benefits of a calorie-restricted diet. The results: people who eat between 1600 - 2000 cals per day were found to have more elastic, resilient hearts that, among other things, are better able to relax between beats as do younger people's hearts.
Also in March, Scientific American published an article story about the connection between calorie-restriction and a gene involved in longevity called SIR-2. This gene is responsible for turning off certain normal functions within our cells that shut down naturally as we age. They found that calorie restriction activates SIR-2 production which means longer cell life and longer organism life.
The calorie restriction concept is all about consuming fewer calories but a high amount of nutrients. To do this without going hungry, you'll need to eat 4 or more smaller nutrient-dense meals throughout the day. This requires removing processed, refined foods from the diet (which happen to be high in calories), adding more fruits and vegetables (low in cals) and leaner protein sources (which with less fat, have lower caloric value). Fats give 9 calories for each gram instead of the 4 calories per gram that carbs and proteins provide, so from a calorie restriction point of view, cutting back on fats is recommended. This isn't to say that one's diet should be fat-free. Our body uses dietary fats to power many important functions in our bodies, so we do need to eat 10 - 20 grams of fats daily, ideally from plant or fish sources.
Sticking to lean proteins, healthy oils and lots of fruits and veggies is a winning combination that most doctors and nutritionists already endorse. However, calorie restriction must be done in a way that is safe and provides one with adequate energy. So what does calorie restriction mean, when it comes to everyday eating?
The foods that hog the most calories are processed and lacking in the most nutrients. A favorite food like peanut butter turns out to be something you could only eat occasionally. At 100 calories a teaspoon it blows through a lot of calorie rations without offering much: monounsaturated fat, some protein, a few vitamins and minerals.
On the other hand, fabulous salad creations (e.g. green beans, mixed greens, cukes, peppers, radish, fried egg, tuna, dressing ) weigh in low on the caloric scale and offer loads of vitamin, minerals, fibre and much-needed (for me) protein. The salad dressing costs a lot of calories (120 per tablespoon) but when made with flax oil and apple cider vinegar it means you'll also get much-needed Omega 3s, vitamins ACE and Bs and trace minerals.
A typical mid-week breakfast for most of us might be a small bowl of soy milk, cereal and a banana. Depending on the type of cereal - because many healthy, organic cereals contain sugar - this small meal could add up to a whopping 400 calories. But a larger bowl of plain yogurt, a handful of pumpkin seeds and raisins and a side of fresh berries is more filling, more nutritious and less than 300 calories.
But why bother? When you think of the excesses that are the norm for our typical North American diet, and then look at all the age- and excess-related diseases we suffer, calorie restriction, seems like a healthy alternative that's at least worth exploring.
It's important to remember that calorie restriction is not fasting. It's simply taking in just as many calories as the body needs to function, not an excess of calories, as we typically do. Athletes and those who expend lots of calories in a day would necessarily need to take in more calories to compensate for the loss. Most yogis find that trying to do yoga on a full stomach is a recipe for disaster, so the calorie restriction theory may help to achieve the lightness required for a better practise as well.
Not Medical Care
MYO is not a substitute for medical care, and offers no health warranties or guarantees of any kind. The information provided on these pages is not meant to be a substitute for medical advice from your doctor or health care provider. Users of MYO are advised that health advice is often subject to updating and refining due to medical research and developments. MYO is committed to bringing you the most up to date information, however, we make no guarantee that the information herein is the most recent on any particular subject. You are encouraged to consult with your health care provider with any questions or concerns you may have regarding any health condition that you may have before starting any Yoga, Pilates or exercise program or making changes to your diet.
Caroline Rechia is a
Registered Holistic Nutritionist (RHN) and chocolate maker. Her blog, C
is for Cookie can be found here: http://carolinescookies.blogspot.com
