Unlock Better Health: The Power of Calorie Restriction
We consume way more than we need. I do it. You do it. We all do it. The question that arises is regarding the frequency at which we consume less than what is required. The poor nutritional value of the western diet poses health hazards, mainly because of excessive ultra-processed ingredients. Today's newsletter covers another crucial aspect: calories.
To be more precise, the advantages of limiting calories for overall well-being. When I mention fasting, I am referring to the practice of eating and then abstaining from food for a certain duration. Calorie restriction refers to any action that creates a calorie deficit below energy expenditure. Fasting does technically fall into this category.
The problem
The obvious elephant in the room which presents itself because of excessive calorie intake is weight gain.
The typical American consumes around 300-500 calories more than necessary every day. Over time, consuming too many calories leads to weight gain and obesity. This translates to an average weight gain of about 20 to 40 pounds over 20 years.
Weight gain is the first domino to fall into the train wreck of health that awaits later, which leads to a myriad of health problems.
Cancer
Diabetes
Arthritis
Fatty liver
Sleep apnea
Heart disease
Gall bladder issues
High blood pressure
Mental health issue
Preventing weight gain
I know. The answer is obvious. Limit calories. The easiest way to lose weight by far is to restrict your daily calorie intake. It's like the saying goes, you can't outwork a poor diet.
One extreme example of calories restriction is the story of Angus Barbieri. In 1965, this guy took calorie restriction to the extreme sky high level. He was 456 lbs, and he ate nothing for 382 days. He lost 276 pounds by consuming only water, tea, coffee, and vitamin supplements. All under medical supervision. His incredible change proves how cutting calories can make a tremendous difference for extreme obesity and health.
All things being equal, excessive calories is bad for your health but in some studies a calorie restriction diet showed a significant increase in life expectancy by approximately 50%. Trading fewer calories for a healthier, more fulfilling life seems worth it. The act of building and implementing a system for calorie restriction is a powerful way to cultivate discipline and enhance one's character. This prepares you for life's challenges.
If calorie restriction were easy, then why isn't everyone doing it?
Building a reliable system becomes important
The Japanese have such a system and it is called Hara Hachi Bu.
A simple technique to help with calorie restriction is the Japanese practice called Hara Hachi Bu. This means eating until you are about 80% full. It prevents overeating and encourages mindful eating, helping you stay in tune with your body's needs.
Combining this technique with some simple steps will get you on your way
Meal tracking: Plan your week ahead of time, focusing on nutrient-dense and balanced foods. Research suggests that meal tracking can contribute to an average of 30-50% of the effectiveness in achieving calorie restriction and weight loss.
Eating slowly helps you eat less by allowing your brain to receive the "full" signal from your stomach. It helps you stop eating when you're full.
Portion control: Use smaller plates.
Avoid calorie dense snacks: Opt for healthy snacks like fruits, nuts, and yogurt instead of high-calorie, sugary treats. Clear your home out of the junk food.
Drink water: Drink water before and during meals to help you feel full.
Summary
Honestly. I don't count calories, but I'm mindful of my food choices. You also don't have to fast for over a year. That guy was crazy. But, by developing the habit of tracking calories, you can cultivate a greater sense of awareness and comprehension regarding the amount of calories you consume. Eventually, it becomes a habit and you don't have to count calories unless you're into that. Take it slow and add gradually. Remember limiting calories while consuming adequate health fats, proteins, vitamins and mineral is the way to go. Don’t restrict and eat junk.
Stay mindful, stay healthy, and keep moving!