New research highlights that reducing calorie intake can potentially extend lifespan. However, indiscriminately slashing calories without proper guidance may lead to health risks. So, how much should you cut back for optimal results?
Scientists from Fuzhou University and Peking University recently published their findings in Nature. The research explored the effects of calorie restriction through animal studies. It demonstrated that reducing calorie intake in animals such as worms, flies, and mice activated AMPK, contributing to longer lifespans.
In mice experiments, over 200 compounds were identified as increasing under calorie restriction. Among these, lithocholic acid stood out for aiding fat digestion. When lithocholic acid was administered to worms, flies, and mice, those receiving the compound lived longer than their counterparts who did not. The mice without lithocholic acid exhibited accelerated aging, showing reduced muscle strength and changes in muscle composition.
The research team noted that mice deprived of lithocholic acid exhibited signs of accelerated aging, including weakened grip and muscle loss. Interestingly, they also observed elevated levels of lithocholic acid in the blood of centenarians residing in Japan’s well-known longevity villages.
However, experts warn against drastic calorie reductions. Insufficient energy intake can result in conditions like osteoporosis or malnutrition. Researchers recommend reducing calorie intake by 20–30% compared to usual levels to avoid these risks.
For instance, a man in his 40s who requires 2,300–2,500 calories per day might adjust by eating around 1,600 calories across two meals, supplemented with a small snack. This adjustment falls within the recommended range of 1,610–1,750 calories for a calorie-restricted diet.
Adequate nutrient intake is crucial to maintaining health while cutting calories. Calculating your basal metabolic rate (BMR) can help determine your caloric needs. A simple formula involves multiplying your weight in kilograms by 1.0 for men (0.9 for women) and then multiplying by 24.
Additionally, slowing down during meals can naturally reduce calorie intake. It takes the brain approximately 20 minutes to register fullness, so eating slowly and chewing thoroughly can help regulate portions. Using chopsticks instead of a spoon can also encourage a slower pace, helping to reduce calorie intake naturally without discomfort.
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