Caloric Restriction (CR) refers to reducing dietary calories about 30 to 40% which has been shown in many species including primates to extend lifespan significantly.  In humans marked improvement in many health measures occurs.  In one study of CR  cholesterol measures markedly improved with increased HDL and decreased LDL and triglyceride.  Blood pressure, glucose, fasting insulin, C Reactive Protein, body mass index and body fat all declined.  CR reduces T3 and tumor necrosis factor alpha, thus reducing metabolic rate and inflammation.  CR increases muscle mitochondria, reduces oxidative stress and lowers body temperature 1 degree Fahrenheit.  The Caloric Restriction Society has info and a diet book. 

    Optimal Nutrition means that everything you eat should be loaded with maximum beneficial nutrients.  Since your calories are restricted you want to maximize your intake of vitamins, minerals, antioxidants, anticancer agents and other phytonutrients found in fruits and vegetables.  Avoid "empty calories" such as sugar, high fructose corn syrup, and the pro-inflammatory omega 6 oils (corn, soybean, palm, safflower, sunflower etc.).  

What Not to Eat

Oils and Fats

    Transfats are artificial fats made by adding hydrogen to vegetable oil and cause an estimated 82,000 premature deaths each year in the U.S. Transfats raise LDL or "bad" cholesterol and lower HDL or "good" cholesterol.  If you see "hydrogenated" vegetable oil in the ingredients don't eat it.  Natural fats and oils (butter, margarine, lard, corn oil, soybean oil, safflower oil, palm oil, olive oil etc.)  have three times the calories as protein and carbohydrates for the same weight.  Obviously you can't eat much fats and oils and keep calories down.  Only minimal amounts are allowed, and extra virgin olive oil is best because of omega 3 anti-inflammatory content. 

Pro-Inflammatory Omega 6 Oils, Fatty Meats and Egg Yolks

    Barry Sears adds important understanding of foods that cause inflammation.  Omega 6 oils (corn, soybean, palm, sunflower, safflower etc.), fatty meats and egg yolks are loaded with arachidonic acid which leads to inflammation.  Avoid all of these.  Do not eat anything fried in vegetable oil, nor any dressings or salad dressings that contain vegetable oils.  Minimize cheese, fatty dairy products, and other sources of fat. Try to go non-fat as much as possible.  Do not eat processed meats  (hot dogs, sausage, salami etc.) which are associated with a 67% increase in pancreatic cancer.

Sugar and High Fructose Corn Syrup: "Empty" calories without nutrients

    Since your total calories each day are limited, then you should utilize all your foods to obtain the maximum vitamins, minerals, antioxidants, anticancer agents and other good nutrients.  Sugar and high fructose corn syrup do not have any nutrients and are only calories.  Minimize your consumption of sugars or other foods without nutrients.  You must like and enjoy your food or you won't follow this calorie restricted diet plan.  Flavoring your meals is critical and small amounts of sugars etc. in sauces and for flavoring is OK.  High fructose corn syrup causes insulin resistance.

Salt

    High salt diets cause an estimated 150,000 premature deaths in the U.S. each year.  Heavy salt intake is associated with high blood pressure, osteoporosis from increased calcium loss, and increased stomach cancer.  Minimize your salt intake and avoid restaurants which use a lot of salt.

High Caloric Density = Processed, Concentrated Carbohydrates

    In response to the low fat and fat-free craze of the 1970's and early 80's, the food manufacturers began to produce many low fat, low cholesterol products consisting of dried, concentrated carbohydrates with little fiber or water with high caloric density.  Avoid these dry concentrated carbohydrates; eat fresh or frozen vegetables and fruits with low caloric density.  Do not eat refined grains which have had many of the nutrients removed.  Whole grains have a more complete nutritional balance.  

Cooking Food at High Temperatures causes AGE's

    Cooking food at high temperatures, especially meats and cheese, cause the formation of harmful Advanced Glycation End-Products.  Cook slowly at low temperatures, and using water (boiling, poaching etc.) reduces AGE"s.  Avoid restaurants that cook meats and other foods rapidly at high temperatures.

    By now it should be obvious that if you follow the above ideas more than 95% of restaurant dishes and commercially prepared foods at the grocery store are eliminated.  Cooking your foods at home is ideal and allows you to easily follow these dietary ideas; be careful and demanding in restaurants.

What to Eat

Wide Variety of Vegetables and Fruits

      Vegetables and fruits are loaded with beneficial nutrients and are generally low in calories.  They contain water and fiber/cellulose which fills up your stomach, satisfying your hunger while keeping calories down.  A large part of your diet should contain vegetables and fruits, both cooked and raw.  Be careful not to add fat in the form of vegetable oil salad dressing, etc.

Eat protein with each meal to stimulate glucagon and keep glucose and insulin down

     Barry Sears (The Omega Rx Zone and The Anti-Inflammation Zone) adds important understanding of the anti-aging approach.  Insulin directly causes inflammation and should be kept as low as possible.  Glucagon is a hormone which antagonizes insulin and keeps blood glucose and insulin down.  Protein stimulates glucagon release.  Robert Pritikin advises only 3 to 4 ounces of animal protein (fish, white meat chicken and turkey, lean red meats) per day, depending on vegetable protein for the required about 75 grams or so per day.  Barry Sears stresses eating protein with each meal and allows palm-sized (about 4 ounces) portions of animal protein with each meal.  Whey protein is a quick and easy way to add protein. 

Eat small amounts monounsaturated fats (olives, nuts, avocados) and extra virgin olive oil

    Monounsaturated fats (olives, nuts, avocados) do not influence insulin and eating some fat slows carbohydrate absorption according to Barry Sears, and reduces blood glucose and insulin levels.  Persons who ate 3 handfuls of nuts (walnuts, almonds etc.) per week lived 2 3/4 years longer on average than people who didn't.  Small amounts of anti-inflammatory omega 3 extra virgin olive oil are OK; do not eat other oils which are mostly pro-inflammatory omega 6.

Cheating

    Deliberately getting off your diet and eating those good tasting forbidden items is necessary for many people.  Be honest with yourself and keep it to a minimum.

  All diet changes, exercise and drugs and supplements have risks so please consult your health care provider before following any ideas from this website; no specific medical advice is given to any individual.