Caloric Retriction with Optimal Nutrition

     Calorie restriction or Caloric restriction (CR) is the practice of limiting dietary energy intake in the hope that it will improve health and retard aging. Animal species tested with CR so far, including primates, rats, mice, spiders, Drosophila, C. elegans and rotifers, have shown lifespan extension. In CR, energy intake is minimized, but sufficient quantities of vitamins, minerals and other important nutrients must be eaten. To emphasize the difference between CR and mere "FR" (food restriction), CR is often referred to by a plethora of other names such as CRON or CRAN (calorie restriction with optimal/adequate nutrition), or the "high-low diet" (high in all nutrients aside from calories, in which it is "low"). (Wikipedia).

     Since 25 Sept. 2007, I have been slowly lowering my calorie intake and drastically increasing my activity level. I was pretty sedentary before and I guess you might still call me "low active" rather than "moderately active." I started taking walks for 30 minutes every day at first, then I increased that to 1 hour every day. In that time period (2 1/2 months) I lost about 2-3 pounds and about 3/4" off my waistline. At 5' 3" tall, I still have to lose about 26 pounds to be at my desired weight of 123 pounds.

     A calorie restricted diet doesn't have to be hard. Here are two sample diets you might want to try:

Breakfast 1 cup Ezekiel 4:9 cereal (health food store) 3/4 cup milk (for cereal) 1 orange 1/2 cup black beans Mid-Morning 1/2 carrot 1/2 celery Lunch 1 orange 1 cup grapes (about 20 grapes) 3.5 oz. salmon 1/2 cup peas 5 oz. red wine Mid-Afternoon 1 apple Dinner 1 1/2 cups orange juice 1/4 cup carrot juice 1/4 cup celery juice (taken with carrot juice) 1/2 cup peas 2 cups milk

This meal's values DRI Calories (kcal) 1644 1838 Protein (gm) 42 46 Carbs (gm) 268 130 Fiber (gm) 20 25 Fat (gm) 41.6 36.5-63.9 Sat. Fat (gm) 21.4 < 18.3 Cholesterol 240 < 300 Vit. A (mcg RAE) 2892.5 700 Vit. C (mg) 289.8 75 Vit. E (mg α-TE) 7.5 15 Vit. B1 (mg) 1.3 1.1 Vit. B2 (mg) 1.8 1.1 Niacin (mg) 6 14 Vit. B6 (mg) 1.7 1.3 Vit. B12 (mcg) 2.6 2.4 Folate (mcg, DFE) 436 400 Calcium (mg) 1063.7 1000 Phosphorus (mg) 1138.5 700 Magnesium (mg) 316.3 320 Iron (mg) 9.2 18 Zinc (mg) 5.6 8 Selenium (mcg) 51.8 55 Potassium (mg) 4307 4700 Sodium (mg) 1261 1500-2000

     The first one was eaten on 25 November 2007. It isn't perfect: it's high in carbohydrates and saturated fat, and deficient in vitamin E, niacin, iron and potassium. The second meal is much better nutrient-wise. Unfortunately, I ate it in only two meals:

     The second meal is high in saturated fats (mainly from the butter), and low in vitamin E, niacin and iron, as well as potassium.

     Update: (8 Dec. 2007) Today's meal is the best one yet in terms of nutrient density with caloric restriction. There is 124% of fats (not including saturated fat), yet it is still within the limits set by www.mypyradmidtracker.gov, where the nutrient information comes from. It shows that CRON can be very enjoyable indeed.

    Update: (12 Dec. 2007) Nutritionally, this is another good day. I'm using vegetables to achieve CRON, instead of relying on the synthesized nutrients in the bran flakes. It's a little high in saturated fat. The Omega 6, vitamin E, iron and potassium levels are lower that what I'd like but it's nutritionally complete overall.

Update: December 30, 2007 - Had another good day, nutritionally. I pretty much always make sure to eat an entire can of food as quickly as possible after I open it so it won't be wasted. That's the reason for eating the same foods for breakfast, lunch and dinner. Very soon, around April, I will be growing my own vegetable garden so the nutrient content will be even higher. Of course, I'll be growing organically.

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