A modest reduction in dietary calorie intake, by 10–15%, can lead to notable health improvements and decrease the risks associated with age-related diseases. This is the conclusion reached by researchers from Tufts University, as detailed in their publication for The American Journal of Clinical Nutrition (AJCN).
The findings of this expert panel are based on data from the CALERIE project, which focused on the long-term effects of partial calorie restriction on the human body. Approximately 200 individuals participated in the study. Of these, 150 volunteers were instructed to reduce their caloric intake by 25% for a period of two years, while the remaining participants maintained their usual eating habits.
In practice, participants in the project managed to decrease their calorie consumption by around 12%. However, observations revealed that even this level of reduction was sufficient to produce a significant effect. This group of participants experienced a decrease in blood pressure and lower levels of harmful cholesterol and insulin. On average, they lost about 10% of their body weight, although weight loss was not the primary objective of the study.
Scientists explain that reducing the number of calories in one’s diet aids in more efficient cellular energy production and reduces the generation of reactive oxygen species. These are unstable molecules that can damage cells and are associated with aging, cancer, and neurodegenerative disorders.
Furthermore, urine analyses from the volunteers who reduced their calorie intake showed a lower concentration of harmful compounds. The researchers specifically highlight that these were not extreme restrictions. For someone consuming approximately 2000 kilocalories per day, a 10% reduction would mean foregoing a single sweet dessert or a coffee beverage.
However, the authors caution that calorie reduction is not suitable for everyone. Before altering one’s diet, consultation with a healthcare professional is advised, particularly for older adults (over 65), pregnant women, children, individuals with low body weight, osteoporosis, or chronic health conditions.
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