Hopefully, by now you’ve seen the incredible health and longevity benefits of Calorie Restriction (CR) and the scientific evidence that proves CR will extend your life. But if you’re like most people, you may be a little hesitant to get started. Well, don’t worry. You don’t have to starve yourself into a “human stick”! CR and its benefits can be achieved at different degrees of restriction. Today we’re going to share basic CR principles in implementing a CR diet and CR recipes. And stay tuned as in upcoming posts, we’ll share how to mimic the same benefits through supplementation and intermittent CR. So, if a hardcore CR diet is not your cup of tea, there are more options to come that will help you reach your longevity goals.
Here are 6 essential guidelines for implementing a CR diet that you will want to include in your plan:
2. Get baseline blood tests done before you start and intermittently check your biomarkers: Click on: Tests and Biomarkers
3. Replace calorie-dense foods with calorie-sparse, nutrient-dense foods:
a. Avoid simple sugars and flours as they generally contain very little nutrition for their calorie content. They also have high glycemic indices.
b. Eat both green leafy (salad) and other vegetables. Vegetables contain the highest content of a wide variety of nutrients for their calorie content.
c. Carefully select your protein and fat sources. Both protein and fat are required macronutrients, but their form can have a significant influence on a person’s risk factors for a wide variety of diseases. (More on this later.)
d. Make sure your protein intake is sufficient, but not overly abundant.
e. Make sure your proteins contain all the essential amino acids, while the amino acids are in proper ratios.
f. Animal proteins tend to be among the most balanced. Unfortunately, animal proteins also tend to include undesirable components. For example, red meat is carcinogenic [PMID: 12376502], and meat (especially red meat) and dairy often contain large quantities of saturated fats.
g. Non-animal proteins can be balanced by combining different food families. Combining legumes (beans) with grains will yield a balanced protein, and rice protein can complement the proteins in vegetables like broccoli, cauliflower, or spinach. Be aware, however, that both rice and grains (even whole grains) have relatively high glycemic indices and relatively low nutrient densities. If you’re going to consume these, choose whole grains and long grain brown rice. Nuts, eggs, soybeans, and Spirulina are good sources of protein.
h. Select monounsaturated fats, avoid saturated fats, and consume some Omega-3 fats.
4. Reduce calories after improving nutrition: Once your diet consists primarily of nutrient-dense, calorie-sparse foods, you can safely begin to reduce your total calorie intake. Click here to find nutritious food: Self Nutrient Data
5. Lose weight slowly: This is for health safety. Losing weight too quickly can shorten lifespan.
6. Be aware of the potential risks in CR dieting! Click on this link: CR Risks
Last year, I went on a CR diet of 650 calorie per day for one month. I was not hungry nor was I weak. I will share more details about this diet in an upcoming post. But in summary, I ate mainly vegetables, 8 ounces of chicken daily, eggs, and oatmeal. This diet included a new weight loss supplement, Fat Burning Signals (FBS), that I experimented with. FBS caused my cells to release about 3,000 calories a day of stored fat. This may explain the lack of hunger pains. The diet also included Aqualyte and Ionyte which provided all the minerals and nutrients I needed. And of course, I supplemented with my normal supplements: GSH accelerator, Vitamin D, Omega 3 and probiotic. As a result I lost 20 pounds, I felt great and my blood work dramatically changed for the better as you can see on the February 16, 2014 post. I was shocked by the great results!
Here are a few CR recipe sites:
• The CR Way Recipes
• CR Society Recipes
• Anna’s 200 Safe CR Recipes
• John Hopkins Magazine
• Simple Calorie-Restricted Meal Plans
• Two Menus for a 1,200 Calorie Per Day Diet
Next time we will discuss intermittent CR and I’ll introduce you to Dr. Michael Bosley.