Cutting daily calories by just 12% could add years to your life – and 6 snacks to ditch
SLASHING your daily calories by just 12 per cent can add years to your life, a study has found.
Experts say eating fewer calories reduces inflammation in the body, a process linked to ageing.
Scoffing down less food could also leave you with more energy and a faster metabolism.
Scientists from National Institutes of Health (NIH) looked at the effects of eating 12 per cent fewer calories on people for two years.
Those who slashed their caloric intake experienced a revving of genes involved in energy production and metabolism while putting the breaks on inflammation, they found.
Study author, Dr Luigi Ferrucci, said: “Since inflammation and ageing are strongly coupled, calorie restriction represents a powerful approach to preventing the pro-inflammatory state that is developed by many older people.”
“This kind of small reduction in calorie intake is doable and may make a big difference in your health,”
The experts also discovered that despite participants losing an average of 20lbs (9kg) in weight over the first year, they did not see a reduction in muscle strength.
For the study, published in Aging Cell, scientists examined thigh muscle biopsies of 90 participants before and after they began a two-year diet.
They found those who cut calories had activated genes which promoted longevity.
It adds to a large body of evidence that a calorie-restricted diet can provide substantial health benefits.
Scientists say overeating overworks the body’s cells and causes them to sustain more damage and age faster.
It also raises the risk of getting fat and suffering diabetes, cancer, strokes or heart attacks.
Two-thirds of Brits are overweight and could boost their health by eating less.
The NHS already offers low-calorie diets for people with type 2 diabetes, limiting them to 900kcal per day for 12 weeks, and fasting diets are growing in popularity.
The snacks to ditch
An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among many other things.
But generally, the NHS recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.
Based on a diet of 2,000 calories, women reduce their calories by 12 per cent (240 kcals) by ditching these snacks:
- Custard cream X4 (236kcals)
- Dairy milk chocolate bar – 45g (240kcals)
- Croissant (231kcals)
And men eating the NHS recommended 2,500 calories could slash their calorie intake by 12 per cent (300kcals) by removing:
- Slice of sponge cake – 100g (297kcals)
- Small bowl of chips – 170g (350kcals)
- Greggs sausage roll (329kcals)
It is important to talk to your doctor before starting a calorie restriction diet, as it may not be right for everyone.