Foreign Media: For some people, staying healthy means eating just a little less
A study from Tufts University in the United States shows that reducing calorie intake by 10% to 15% can significantly lower the risk of age-related diseases, improve cardiovascular health, reduce blood pressure, and enhance glucose tolerance. This conclusion comes from CALERIE™ (Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy), a large-scale research project spanning nearly two decades.
In the first phase of the study, 218 participants were enrolled—143 attempted to reduce their calorie intake by 25% over two years, while 75 maintained normal diets as controls. In the end, the calorie-restricted group actually reduced their intake by an average of about 12%, far below the target, yet the results were still highly encouraging: blood pressure, low-density lipoprotein cholesterol (bad cholesterol), and insulin levels all declined significantly, with an average weight loss of around 10%.
Notably, the goal of the study was not weight loss—the reduction in weight was merely an incidental outcome. Furthermore, urine tests showed that the calorie-restricted group had significantly lower levels of reactive oxygen species (unstable molecules that damage cells and are linked to cancers and Parkinson’s disease), suggesting that eating less may result in fewer oxidative damages during the process of converting food into cellular energy.
This year, researchers also published new analyses confirming that calorie restriction did not impair participants’ dietary nutritional quality—even without additional supplements like multivitamins or calcium tablets, their nutritional status remained excellent. The research team has now completed long-term follow-up data collection on the original participants and is analyzing whether early lifestyle changes continue to yield lasting health benefits more than ten years later.
For generally healthy adults, researchers recommend using online tools to calculate current daily caloric intake and then reducing it by 10% to 20%. For someone consuming 2,000 calories per day, this might simply mean giving up one chocolate cookie of about 200 calories or cutting down on a sugary coffee drink. Alternatively, adopting the 5:2 intermittent fasting method—limiting calories only on two days per week—is another option. Individuals aged 65 and above, children, pregnant women, those with BMI below 22, and people with specific medical conditions should consult a doctor before starting.
Researchers emphasize: "There's no need to pursue extreme calorie restriction such as 30% or 40%. Even reducing intake by just 10% can make a meaningful difference."
Original article: toutiao.com/article/1864598835123336/
Disclaimer: The views expressed in this article are solely those of the author.