Low-Calorie Diets Mean High-Quality Lives, Research Shows

Resisting your hunger and eating less is what most studies suggest for a healthy and quality life. Experts say these diets can help elevate mood and defend against age-related diseases.

According to a study published in Metabolism Journal, cutting calories by 15% for two years can slow down ageing. It also helps you prevent diseases such as Alzheimer, diabetes, and cancer.

A low-calorie diet slows down your metabolic rate. This reduces the free radicals in your body, which is the source of chronic illnesses.

Experts say a slowed metabolism can lead to a longer life. This is because slowed metabolism allows your body to handle energy more efficiently. Plus, it triggers your body’s resilience. For instance, your body will use fat rather than store them.

Lowers Free Radicals and Increases Lifespan

The theory behind a low-calorie diet is simple. You discard whatever you consume. That means no more storing the toxins you consume through food. Some researchers believe a calorie-restricted diet is a weapon to fight age.

A study was conducted on 53 individuals. All were healthy and non-obese individuals aged between 21 and 50.

Researchers asked the subjects to follow a calorie-restricted diet. Researchers found reduced biomarkers for aging in all the people involved in the study.

It was concluded that eating and weighing less can make you live longer.

The following research is from a study published in The Science Translational Medicine.

Participants were asked to follow a low-calorie diet five days a month for three months. The results were positive.

The participants consumed only plant-based foods such as energy bars and vegetable soups.

A low-calorie diet is like cleaning the garbage from your body. Your body generates more free radicals when you eat more. Free radicals damage your healthy cells, leading to aging.

Preparing yourself for a Low-calorie Diet

A low-calorie diet is not for everyone. You must ensure your body can handle the extra stress you are about to put on. Hence, you need to get a physical examination. This includes checking your vitals and health condition as high blood pressure and cholesterol. Most importantly, you need to reconsider if you have any history of eating disorders.

The next step is to check your body composition and measurement. Start with setting a goal. Note down your waist circumference and use that to measure your progress. Another thing you can do is take a picture of yours. Check how you look after months of following the diet. Do you look young? Have your skin texture improved?

The next important step is to determine your calorie intake.

Start by calculating the number of calories you are currently consuming daily. Then cut back 100-500 calories from it.

It’s better to start with a slight cutback of calories. Reducing calories drastically can take a toll on your body. You may get extremely weak as your body starts to lose muscles. Besides, if you go overboard at the start, it will be hard to manage later.

What to Eat on a Low-calorie Diet?

As you restrict your calories, you must only add nutrient-dense foods to your diet.

This includes foods like −

Fruits and Vegetables

Fruits and vegetables are loaded with micronutrients and natural fibers and contain low calories.

Lean Proteins and Low-fat Diary

Lean proteins like chicken and fish contain a high amount of proteins. They are incredibly lower in carbs and fats. If you don’t eat meat, you can go for low-fat dairy like cottage cheese, skim milk, buttermilk, etc.

Herbs and Spices

You can make anything taste delicious by adding the right kind of spices and herbs. The best part is that they have little to no calories and are loaded with health benefits.

Whole Grains

Carbohydrates within the limit can be good for you. However, make sure you opt for only whole grains. Avoid refined carbs at all costs.

Foods to Avoid in Low-calorie Diet

Refined Carbohydrates

Refined carbs don’t have any nutrients in them. They only fuel your body but don’t add anything of value. Plus, they lack fiber and have little protein in them. That’s why your body quickly absorbs the calories in them. As a result, you feel hungry within a short time of eating them.

Fatty Foods

Some fats are healthy such as omega-3 and omega-6. This you will get through eating fish, flaxseed, ground nuts, etc. Other than that, you must avoid foods with fat, especially fast foods. You should also cut down on eating red meat as it contains a high amount of saturated fats. They are extremely unhealthy and could lead to heart blockage.

Sweetened Beverages

Sweetened beverages are the last thing you should try, especially sodas and energy drinks. Even packaged fruit juices should be avoided as they come loaded with refined sugar.

Sugar-free drinks are undoubtedly low in calories. However, these artificial sweeteners are bad for health.

This is because most artificial sweeteners contain xylitol and aspartame. These chemicals are linked to cancer and other diseases. Instead, go for stevia. This is a natural and herbal sweetener that is considered healthy.


Consuming fewer calories is good for losing weight. Research says it can help you fight aging and live a longer life. However, following them might not be easier. It can be a huge challenge to you both physically and mentally. Make sure to research carefully. Talk to your physician and dietician before starting a low-calorie diet.

Updated on: 10-May-2023


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