Eat Less Calories And Live Longer
Eating fewer calories might lead to a longer life, reports Debbie Foerstner in the Yuma Sun. These bold claims are based on a study of the people of the Japanese island of Okinawa. Its residents have about 4 times as many centarians (aged 100 or more) than the USA.
So what do they eat to help them live longer? According to the report, the people of Okinawa consume a diet of tofu and vegetables, and their total calorie intake is 20% less than the Japanese national averge.
When I read this article, I wondered whether there were any other factors that led to the Islanders of Okinawa’s longevity. Perhaps. But then perhaps not. In the Biosphere 2 experiment, the participants ate a diet of mainly fruit and vegetables, nuts and grains, with small amounts of dairy and meat, which amounted to 1,800 calories a day for the first six months, and then 2,000 a day for 19 months.
At the end of the two-year experiment, every single participant had experienced significant health benefits including:
- reduced blood pressure
- reduced blood gulcose
- reduced cholesterol
- reduced insulin levels
- reduced body weight
So what does this mean to you? If you reduce the calories that you eat, but still mange to get the nutrients (e.g. vitamins and minerals) that you need, you may be able to enjoy the same benefits as the participants of the Biosphere 2 experient and the Okinawa Islanders. Debbie Foerstner recommends:
“Calorie restriction without undernutrition may turn out to be a prescription for a longer and healthier life. However, more studies are needed before firm conclusions can be drawn.
In the meantime, you can take small steps toward healthy lifestyle changes through proper eating habits combined with a comprehensive exercise pro- gram.
Here are some strategies you can use to reduce unnecessary calorie consumption without creating nutrient deficiencies:
–Make nutrient-dense foods, such as fruits, vegetables, beans and legumes, the mainstays of your diet.
–Eat meat occasionally but focus on leaner cuts. Try to include fish as a regular source of protein.
–Avoid foods that are high in trans-fat acids and partially hydrogenated oils, found in margarines and many processed foods. Minimize consumption of fried foods and butter, palm and coconut oils.
–Include some essential fats in your diet. Good sources include unsalted nuts (e.g., pecans, walnuts and almonds) and plant oils, such as canola and olive oils.
–Check food labels for ingredients, serving sizes and fat content so you know what you are eating.
–When evaluating calorie intake, don’t forget the “hidden” calories found in many beverages and condiments.
–To get the best results, combine any reduction in calories with an increase in physical activity. But don’t overdo it, especially if you are new to exercise.
Debbie Foerstner is certified as a fitness instructor by the American Council on Exercise. She can be reached at debbiefit45@aol.com.